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

Fish, swordfish, raw
» Finfish and Shellfish Products

Nutrient Amount per 136.0g Proximates Water 102.84 g Energy 165 kcal Energy 688 kj Protein » 26.93 g Essential amino acids Tryptophan 0.302 g Threonine 1.180 g Isoleucine 1.240 g Leucine 2.188 g Lysine 2.472 g Methionine 0.797 g Phenylalanine 1.051 g Valine 1.387 g Histidine 0.793 g Non-essential amino acids Cystine 0.288 g Tyrosine 0.908 g Arginine 1.612 g Alanine 1.629 g Aspartic acid 2.758 g Glutamic acid 4.020 g Glycine 1.292 g Proline 0.952 g Serine 1.099 g Total lipid (fat) » 5.45 g Fatty acids, total saturated » 1.492 g 14:0, Tetradecanoic, Myristic 0.147 g 16:0, Hexadecanoic, Palmitic 1.024 g 18:0, Octadecanoic, Stearic 0.287 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 2.101 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.341 g 18:1 undifferentiated, Octadecenoic, Oleic 1.477 g 20:1, Eicosenoic, Gadoleic 0.166 g 22:1 undifferentiated, Docosenoic, Erucic 0.117 g Fatty acids, total polyunsaturated » 1.254 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.039 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.253 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.092 g 20:5 n-3, Eicosapentaenoic (EPA), Timnodonic 0.147 g 22:6 n-3, Docosahexaenoic (DHA) 0.722 g Cholesterol 53 mg Ash 2.01 g Minerals Calcium, Ca 5 mg Iron, Fe 1.10 mg Magnesium, Mg 37 mg Phosphorus, P 358 mg Potassium, K 392 mg Sodium, Na 122 mg Zinc, Zn 1.56 mg Copper, Cu 0.171 mg Manganese, Mn 0.026 mg Selenium, Se 65.4 mcg Vitamins Vitamin C, total ascorbic acid 1.5 mg Vitamin B1 (Thiamin) 0.050 mg Vitamin B2 (Riboflavin) 0.129 mg Niacin 13.165 mg Pantothenic acid 0.560 mg Vitamin B-6 0.449 mg Folate, total 3 mcg Folate, food 3 mcg Folate, DFE 3 mcg Choline, total 88.4 mg Vitamin B-12 2.38 mcg Vitamin A, IU 163 IU Vitamin A, RAE 49 mcg Retinol 49 mcg Vitamin E (alpha-tocopherol) 0.68 mg Vitamin K (phylloquinone) 0.1 mcg

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