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

Beef, corned beef hash, with potato, canned
Hormel Foods Corp. » Meals, Entrees, and Sidedishes

Nutrient Amount per 100g Proximates Water 70.32 g Energy 164 kcal Energy 687 kj Protein » 8.73 g Essential amino acids Tryptophan 0.047 g Threonine 0.223 g Isoleucine 0.253 g Leucine 0.430 g Lysine 0.454 g Methionine 0.137 g Phenylalanine 0.229 g Valine 0.288 g Histidine 0.170 g Non-essential amino acids Cystine 0.073 g Tyrosine 0.186 g Arginine 0.347 g Alanine 0.312 g Aspartic acid 0.682 g Glutamic acid 0.871 g Glycine 0.312 g Proline 0.258 g Serine 0.228 g Hydroxyproline 0.048 g Total lipid (fat) » 10.24 g Fatty acids, total saturated » 4.320 g 10:0, Decanoic, Capric 0.029 g 12:0, Dodecanoic, Lauric 0.019 g 14:0, Tetradecanoic, Myristic 0.342 g 16:0, Hexadecanoic, Palmitic 2.545 g 18:0, Octadecanoic, Stearic 1.202 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 5.260 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.767 g 18:1 undifferentiated, Octadecenoic, Oleic 4.489 g 20:1, Eicosenoic, Gadoleic 0.004 g Fatty acids, total polyunsaturated » 0.300 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.234 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.065 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.002 g Cholesterol 32 mg Ash 1.50 g Total carbohydrate » 9.27 g Fiber, total dietary 1.1 g Digestable carbohydrates » Sugars, total 0.34 g Minerals Calcium, Ca 19 mg Iron, Fe 1.00 mg Magnesium, Mg 13 mg Phosphorus, P 56 mg Potassium, K 172 mg Sodium, Na 425 mg Zinc, Zn 1.40 mg Manganese, Mn 0.084 mg Selenium, Se 7.5 mcg Vitamins Vitamin C, total ascorbic acid 0.9 mg Vitamin B1 (Thiamin) 0.069 mg Vitamin B2 (Riboflavin) 0.050 mg Niacin 1.572 mg Pantothenic acid 0.403 mg Vitamin B-6 0.231 mg Folate, total 7 mcg Folate, food 7 mcg Folate, DFE 7 mcg Choline, total 15.6 mg Vitamin B-12 0.41 mcg Vitamin E (alpha-tocopherol) 0.04 mg Vitamin K (phylloquinone) 1.8 mcg Other Lutein + zeaxanthin 5 mcg

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