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

Beef, short loin, t-bone steak, separable lean only, trimmed to 1/4" fat, USDA select, cooked, broiled
» Beef Products

Nutrient Amount per 242.0g Proximates Water 148.93 g Energy 479 kcal Energy 1999 kj Protein » 66.19 g Essential amino acids Tryptophan 0.714 g Threonine 3.059 g Isoleucine 3.417 g Leucine 5.852 g Lysine 6.212 g Methionine 1.878 g Phenylalanine 2.870 g Valine 3.579 g Histidine 2.134 g Non-essential amino acids Cystine 0.711 g Tyrosine 2.425 g Arginine 4.460 g Alanine 4.000 g Aspartic acid 6.597 g Glutamic acid 10.609 g Glycine 3.146 g Proline 2.798 g Serine 2.655 g Hydroxyproline 0.305 g Total lipid (fat) » 21.66 g Fatty acids, total saturated » 8.083 g 14:0, Tetradecanoic, Myristic 0.508 g 16:0, Hexadecanoic, Palmitic 4.816 g 18:0, Octadecanoic, Stearic 2.735 g 20:0, Eicosanoic, Arachidic 0.024 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 9.462 g 14:1, Tetradecenoic, Myristoleic 0.169 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.484 g 18:1 undifferentiated, Octadecenoic, Oleic 8.809 g Fatty acids, total polyunsaturated » 0.799 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.629 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.073 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.097 g Cholesterol 128 mg Ash 3.63 g Minerals Calcium, Ca 10 mg Iron, Fe 8.86 mg Magnesium, Mg 63 mg Phosphorus, P 520 mg Potassium, K 791 mg Sodium, Na 172 mg Zinc, Zn 12.37 mg Copper, Cu 0.346 mg Manganese, Mn 0.039 mg Selenium, Se 24.2 mcg Vitamins Vitamin B1 (Thiamin) 0.266 mg Vitamin B2 (Riboflavin) 0.605 mg Niacin 11.205 mg Pantothenic acid 0.799 mg Vitamin B-6 0.944 mg Folate, total 19 mcg Folate, food 19 mcg Folate, DFE 19 mcg Vitamin B-12 5.49 mcg Vitamin E (alpha-tocopherol) 0.34 mg

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