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

Fish, smelt, rainbow, raw
» Finfish and Shellfish Products

Nutrient Amount per 100g Proximates Water 78.77 g Energy 97 kcal Energy 406 kj Protein » 17.63 g Essential amino acids Tryptophan 0.197 g Threonine 0.773 g Isoleucine 0.812 g Leucine 1.433 g Lysine 1.619 g Methionine 0.522 g Phenylalanine 0.688 g Valine 0.908 g Histidine 0.519 g Non-essential amino acids Cystine 0.189 g Tyrosine 0.595 g Arginine 1.055 g Alanine 1.066 g Aspartic acid 1.805 g Glutamic acid 2.632 g Glycine 0.846 g Proline 0.623 g Serine 0.719 g Total lipid (fat) » 2.42 g Fatty acids, total saturated » 0.452 g 12:0, Dodecanoic, Lauric 0.002 g 14:0, Tetradecanoic, Myristic 0.078 g 16:0, Hexadecanoic, Palmitic 0.328 g 18:0, Octadecanoic, Stearic 0.041 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 0.641 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.199 g 18:1 undifferentiated, Octadecenoic, Oleic 0.407 g 20:1, Eicosenoic, Gadoleic 0.028 g 22:1 undifferentiated, Docosenoic, Erucic 0.001 g Fatty acids, total polyunsaturated » 0.885 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.045 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.049 g 18:4, Octadecatetraenoic, Parinaric 0.025 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.055 g 20:5 n-3, Eicosapentaenoic (EPA), Timnodonic 0.275 g 22:5 n-3, Docosapentaenoic (DPA), Clupanodonic 0.018 g 22:6 n-3, Docosahexaenoic (DHA) 0.418 g Cholesterol 70 mg Ash 1.40 g Minerals Calcium, Ca 60 mg Iron, Fe 0.90 mg Magnesium, Mg 30 mg Phosphorus, P 230 mg Potassium, K 290 mg Sodium, Na 60 mg Zinc, Zn 1.65 mg Copper, Cu 0.139 mg Manganese, Mn 0.700 mg Selenium, Se 36.5 mcg Vitamins Vitamin B1 (Thiamin) 0.010 mg Vitamin B2 (Riboflavin) 0.120 mg Niacin 1.450 mg Pantothenic acid 0.638 mg Vitamin B-6 0.150 mg Folate, total 4 mcg Folate, food 4 mcg Folate, DFE 4 mcg Choline, total 65.0 mg Vitamin B-12 3.44 mcg Vitamin A, IU 50 IU Vitamin A, RAE 15 mcg Retinol 15 mcg Vitamin E (alpha-tocopherol) 0.50 mg Vitamin K (phylloquinone) 0.1 mcg

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