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Whole wheat bread has more iron, vitamins and dietary fiber than white bread

Beef, chuck, top blade, separable lean only, trimmed to 0" fat, USDA choice, cooked, broiled
» Beef Products

Nutrient Amount per 100g Proximates Water 61.63 g Energy 217 kcal Energy 906 kj Protein » 26.11 g Essential amino acids Tryptophan 0.282 g Threonine 1.207 g Isoleucine 1.348 g Leucine 2.308 g Lysine 2.450 g Methionine 0.741 g Phenylalanine 1.132 g Valine 1.412 g Histidine 0.842 g Non-essential amino acids Cystine 0.280 g Tyrosine 0.957 g Arginine 1.759 g Alanine 1.578 g Aspartic acid 2.603 g Glutamic acid 4.185 g Glycine 1.241 g Proline 1.104 g Serine 1.048 g Hydroxyproline 0.121 g Total lipid (fat) » 11.65 g Fatty acids, total saturated » 3.620 g 12:0, Dodecanoic, Lauric 0.010 g 14:0, Tetradecanoic, Myristic 0.220 g 16:0, Hexadecanoic, Palmitic 2.130 g 18:0, Octadecanoic, Stearic 1.230 g 20:0, Eicosanoic, Arachidic 0.030 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 5.730 g 14:1, Tetradecenoic, Myristoleic 0.080 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.300 g 18:1 undifferentiated, Octadecenoic, Oleic 5.350 g Fatty acids, total polyunsaturated » 0.410 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.330 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.050 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.030 g Cholesterol 57 mg Ash 1.03 g Minerals Calcium, Ca 7 mg Iron, Fe 2.81 mg Magnesium, Mg 24 mg Phosphorus, P 218 mg Potassium, K 304 mg Sodium, Na 68 mg Zinc, Zn 8.92 mg Copper, Cu 0.113 mg Selenium, Se 20.0 mcg Vitamins Vitamin B1 (Thiamin) 0.112 mg Vitamin B2 (Riboflavin) 0.232 mg Niacin 3.665 mg Vitamin B-6 0.324 mg Folate, total 8 mcg Folate, food 8 mcg Folate, DFE 8 mcg Vitamin B-12 3.42 mcg Vitamin E (alpha-tocopherol) 0.18 mg

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