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

Beef, short loin, top loin, separable lean only, trimmed to 0" fat, choice, cooked, broiled
» Beef Products

Nutrient Amount per 164.0g Proximates Water 103.71 g Energy 315 kcal Energy 1319 kj Protein » 47.41 g Essential amino acids Tryptophan 0.312 g Threonine 1.894 g Isoleucine 2.157 g Leucine 3.772 g Lysine 4.007 g Methionine 1.235 g Phenylalanine 1.873 g Valine 2.352 g Histidine 1.514 g Non-essential amino acids Cystine 0.612 g Tyrosine 1.510 g Arginine 3.067 g Alanine 2.883 g Aspartic acid 4.320 g Glutamic acid 7.118 g Glycine 2.888 g Proline 2.260 g Serine 1.868 g Hydroxyproline 0.499 g Total lipid (fat) » 12.51 g Fatty acids, total saturated » 4.766 g 10:0, Decanoic, Capric 0.005 g 12:0, Dodecanoic, Lauric 0.015 g 14:0, Tetradecanoic, Myristic 0.339 g 16:0, Hexadecanoic, Palmitic 2.775 g 18:0, Octadecanoic, Stearic 1.630 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 4.994 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.376 g 18:1 undifferentiated, Octadecenoic, Oleic 4.613 g 20:1, Eicosenoic, Gadoleic 0.005 g Fatty acids, total polyunsaturated » 0.461 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.364 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.036 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.061 g Cholesterol 126 mg Ash 1.95 g Minerals Calcium, Ca 26 mg Iron, Fe 3.18 mg Magnesium, Mg 39 mg Phosphorus, P 364 mg Potassium, K 584 mg Sodium, Na 97 mg Zinc, Zn 8.84 mg Copper, Cu 0.149 mg Manganese, Mn 0.018 mg Selenium, Se 54.0 mcg Vitamins Vitamin B1 (Thiamin) 0.126 mg Vitamin B2 (Riboflavin) 0.243 mg Niacin 13.989 mg Pantothenic acid 0.932 mg Vitamin B-6 0.987 mg Folate, total 16 mcg Folate, food 16 mcg Folate, DFE 16 mcg Vitamin B-12 2.95 mcg Vitamin E (alpha-tocopherol) 0.64 mg Vitamin K (phylloquinone) 2.3 mcg

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