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

Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised
» Beef Products

Nutrient Amount per 226.0g Proximates Water 125.81 g Energy 542 kcal Energy 2274 kj Protein » 73.83 g Essential amino acids Tryptophan 0.438 g Threonine 2.662 g Isoleucine 3.033 g Leucine 5.302 g Lysine 5.632 g Methionine 1.736 g Phenylalanine 2.633 g Valine 3.306 g Histidine 2.127 g Non-essential amino acids Cystine 0.861 g Tyrosine 2.124 g Arginine 4.310 g Alanine 4.052 g Aspartic acid 6.070 g Glutamic acid 10.005 g Glycine 4.059 g Proline 3.178 g Serine 2.626 g Hydroxyproline 0.701 g Total lipid (fat) » 25.29 g Fatty acids, total saturated » 9.598 g 10:0, Decanoic, Capric 0.054 g 12:0, Dodecanoic, Lauric 0.054 g 14:0, Tetradecanoic, Myristic 0.750 g 16:0, Hexadecanoic, Palmitic 5.984 g 18:0, Octadecanoic, Stearic 2.755 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 10.785 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 1.069 g 18:1 undifferentiated, Octadecenoic, Oleic 9.680 g 20:1, Eicosenoic, Gadoleic 0.038 g Fatty acids, total polyunsaturated » 0.974 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.671 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.244 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.061 g Cholesterol 163 mg Ash 2.28 g Minerals Calcium, Ca 18 mg Iron, Fe 5.97 mg Magnesium, Mg 50 mg Phosphorus, P 470 mg Potassium, K 608 mg Sodium, Na 97 mg Zinc, Zn 12.61 mg Copper, Cu 0.192 mg Manganese, Mn 0.027 mg Selenium, Se 73.7 mcg Vitamins Vitamin B1 (Thiamin) 0.185 mg Vitamin B2 (Riboflavin) 0.371 mg Niacin 12.457 mg Pantothenic acid 1.458 mg Vitamin B-6 0.970 mg Folate, total 23 mcg Folate, food 23 mcg Folate, DFE 23 mcg Vitamin B-12 3.77 mcg Vitamin E (alpha-tocopherol) 1.06 mg Vitamin K (phylloquinone) 3.8 mcg

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