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

Beef, composite of trimmed retail cuts, separable lean only, trimmed to 1/4" fat, all grades, cooked
» Beef Products

Nutrient Amount per 100g Proximates Water 59.25 g Energy 216 kcal Energy 904 kj Protein » 29.58 g Essential amino acids Tryptophan 0.194 g Threonine 1.182 g Isoleucine 1.346 g Leucine 2.353 g Lysine 2.500 g Methionine 0.770 g Phenylalanine 1.168 g Valine 1.467 g Histidine 0.944 g Non-essential amino acids Cystine 0.382 g Tyrosine 0.943 g Arginine 1.913 g Alanine 1.798 g Aspartic acid 2.694 g Glutamic acid 4.441 g Glycine 1.801 g Proline 1.410 g Serine 1.165 g Hydroxyproline 0.311 g Total lipid (fat) » 9.91 g Fatty acids, total saturated » 3.790 g 10:0, Decanoic, Capric 0.010 g 12:0, Dodecanoic, Lauric 0.010 g 14:0, Tetradecanoic, Myristic 0.280 g 16:0, Hexadecanoic, Palmitic 2.250 g 18:0, Octadecanoic, Stearic 1.220 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 4.170 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.350 g 18:1 undifferentiated, Octadecenoic, Oleic 3.800 g Fatty acids, total polyunsaturated » 0.340 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.270 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.030 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.040 g Cholesterol 86 mg Ash 1.20 g Minerals Calcium, Ca 9 mg Iron, Fe 2.99 mg Magnesium, Mg 26 mg Phosphorus, P 233 mg Potassium, K 360 mg Sodium, Na 67 mg Zinc, Zn 6.93 mg Copper, Cu 0.125 mg Manganese, Mn 0.017 mg Selenium, Se 19.7 mcg Vitamins Vitamin B1 (Thiamin) 0.100 mg Vitamin B2 (Riboflavin) 0.240 mg Niacin 4.130 mg Pantothenic acid 0.400 mg Vitamin B-6 0.370 mg Folate, total 8 mcg Folate, food 8 mcg Folate, DFE 8 mcg Choline, total 89.1 mg Betaine 11.5 mg Vitamin B-12 2.64 mcg Vitamin E (alpha-tocopherol) 0.14 mg Vitamin K (phylloquinone) 1.5 mcg

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