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

Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, raw
» Beef Products

Nutrient Amount per 100g Proximates Water 73.28 g Energy 129 kcal Energy 540 kj Protein » 22.15 g Essential amino acids Tryptophan 0.146 g Threonine 0.885 g Isoleucine 1.008 g Leucine 1.762 g Lysine 1.872 g Methionine 0.577 g Phenylalanine 0.875 g Valine 1.099 g Histidine 0.707 g Non-essential amino acids Cystine 0.286 g Tyrosine 0.706 g Arginine 1.432 g Alanine 1.346 g Aspartic acid 2.017 g Glutamic acid 3.325 g Glycine 1.349 g Proline 1.056 g Serine 0.872 g Hydroxyproline 0.088 g Total lipid (fat) » 3.83 g Fatty acids, total saturated » 1.400 g 14:0, Tetradecanoic, Myristic 0.112 g 15:0, Pentadecanoic, 0.015 g 16:0, Hexadecanoic, Palmitic 0.824 g 17:0, Heptadecanoic, Margaric 0.034 g 18:0, Octadecanoic, Stearic 0.400 g 22:0, Docosanoic, Behenic 0.015 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 1.630 g 14:1, Tetradecenoic, Myristoleic 0.031 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.146 g 18:1 undifferentiated, Octadecenoic, Oleic » 1.447 g 18:1 c 1.339 g 18:1 t 0.108 g 20:1, Eicosenoic, Gadoleic 0.006 g Fatty acids, total polyunsaturated » 0.309 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.247 g 18:2 n-6 c,c 0.219 g 18:2 t,t 0.028 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.008 g 18:3 n-3 c,c,c, Alpha-linolenic, Omega-3 0.008 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.054 g Fatty acids, total trans-monoenoic 0.108 g Fatty acids, total trans-polyenoic 0.028 g Fatty acids, total trans 0.136 g Cholesterol 61 mg Ash 1.06 g Minerals Calcium, Ca 5 mg Iron, Fe 2.91 mg Magnesium, Mg 24 mg Phosphorus, P 217 mg Potassium, K 360 mg Sodium, Na 62 mg Zinc, Zn 4.31 mg Copper, Cu 0.132 mg Manganese, Mn 0.020 mg Selenium, Se 30.3 mcg Vitamins Vitamin B1 (Thiamin) 0.089 mg Vitamin B2 (Riboflavin) 0.241 mg Niacin 6.360 mg Pantothenic acid 0.768 mg Vitamin B-6 0.724 mg Folate, total 6 mcg Folate, food 6 mcg Folate, DFE 6 mcg Choline, total 91.3 mg Betaine 10.6 mg Vitamin B-12 3.61 mcg Vitamin E (alpha-tocopherol) 0.07 mg Tocopherol, gamma 0.01 mg

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