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It takes 3500 calories to make a pound of fat!

Beef, round, top round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised
» Beef Products

Nutrient Amount per 286.0g Proximates Water 154.18 g Energy 709 kcal Energy 2969 kj Protein » 96.75 g Essential amino acids Tryptophan 0.635 g Threonine 3.864 g Isoleucine 4.402 g Leucine 7.696 g Lysine 8.177 g Methionine 2.520 g Phenylalanine 3.821 g Valine 4.799 g Histidine 3.089 g Non-essential amino acids Cystine 1.250 g Tyrosine 3.083 g Arginine 6.258 g Alanine 5.883 g Aspartic acid 8.812 g Glutamic acid 14.526 g Glycine 5.892 g Proline 4.613 g Serine 3.812 g Hydroxyproline 1.015 g Total lipid (fat) » 32.69 g Fatty acids, total saturated » 12.355 g 10:0, Decanoic, Capric 0.057 g 12:0, Dodecanoic, Lauric 0.057 g 14:0, Tetradecanoic, Myristic 0.944 g 16:0, Hexadecanoic, Palmitic 7.636 g 18:0, Octadecanoic, Stearic 3.632 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 13.499 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 1.258 g 18:1 undifferentiated, Octadecenoic, Oleic 12.184 g 20:1, Eicosenoic, Gadoleic 0.057 g Fatty acids, total polyunsaturated » 1.344 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.915 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.315 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.086 g Cholesterol 257 mg Ash 4.66 g Minerals Calcium, Ca 14 mg Iron, Fe 8.92 mg Magnesium, Mg 69 mg Phosphorus, P 606 mg Potassium, K 901 mg Sodium, Na 129 mg Zinc, Zn 12.24 mg Copper, Cu 0.335 mg Manganese, Mn 0.049 mg Selenium, Se 92.1 mcg Vitamins Vitamin B1 (Thiamin) 0.200 mg Vitamin B2 (Riboflavin) 0.686 mg Niacin 10.325 mg Pantothenic acid 1.001 mg Vitamin B-6 0.772 mg Folate, total 26 mcg Folate, food 26 mcg Folate, DFE 26 mcg Vitamin B-12 7.44 mcg Vitamin E (alpha-tocopherol) 0.49 mg Vitamin K (phylloquinone) 4.9 mcg

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