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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 and fat, trimmed to 1/4" fat, prime, raw
» Beef Products

Nutrient Amount per 453.6g Proximates Water 262.32 g Energy 1306 kcal Energy 5466 kj Protein » 82.92 g Essential amino acids Tryptophan 0.930 g Threonine 3.620 g Isoleucine 3.729 g Leucine 6.555 g Lysine 6.899 g Methionine 2.123 g Phenylalanine 3.239 g Valine 4.033 g Histidine 2.840 g Non-essential amino acids Cystine 0.930 g Tyrosine 2.785 g Arginine 5.239 g Alanine 5.003 g Aspartic acid 7.575 g Glutamic acid 12.456 g Glycine 4.522 g Proline 3.661 g Serine 3.171 g Total lipid (fat) » 105.69 g Fatty acids, total saturated » 43.364 g 10:0, Decanoic, Capric 0.318 g 12:0, Dodecanoic, Lauric 0.227 g 14:0, Tetradecanoic, Myristic 3.357 g 16:0, Hexadecanoic, Palmitic 25.719 g 18:0, Octadecanoic, Stearic 13.018 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 45.950 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 5.126 g 18:1 undifferentiated, Octadecenoic, Oleic 40.053 g 20:1, Eicosenoic, Gadoleic 0.136 g Fatty acids, total polyunsaturated » 3.946 g 18:2 undifferentiated, Octadecadienoic, Linoleic 2.586 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 1.134 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.181 g Cholesterol 308 mg Ash 3.81 g Minerals Calcium, Ca 32 mg Iron, Fe 8.12 mg Magnesium, Mg 86 mg Phosphorus, P 776 mg Potassium, K 1347 mg Sodium, Na 240 mg Zinc, Zn 15.33 mg Copper, Cu 0.308 mg Manganese, Mn 0.054 mg Selenium, Se 79.8 mcg Vitamins Vitamin B1 (Thiamin) 0.408 mg Vitamin B2 (Riboflavin) 0.680 mg Niacin 15.060 mg Pantothenic acid 1.406 mg Vitamin B-6 1.724 mg Folate, total 27 mcg Folate, food 27 mcg Folate, DFE 27 mcg Vitamin B-12 12.61 mcg

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