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

Beef, chuck, shoulder clod, shoulder top and center steaks, steak, separable lean and fat, trimmed to 0" fat, select, raw
» Beef Products

Nutrient Amount per 233.0g Proximates Water 169.02 g Energy 326 kcal Energy 1363 kj Protein » 49.23 g Essential amino acids Tryptophan 0.324 g Threonine 1.967 g Isoleucine 2.239 g Leucine 3.917 g Lysine 4.161 g Methionine 1.282 g Phenylalanine 1.946 g Valine 2.442 g Histidine 1.570 g Non-essential amino acids Cystine 0.636 g Tyrosine 1.568 g Arginine 3.183 g Alanine 2.994 g Aspartic acid 4.485 g Glutamic acid 7.391 g Glycine 2.999 g Proline 2.346 g Serine 1.939 g Hydroxyproline 0.277 g Total lipid (fat) » 12.84 g Fatty acids, total saturated » 4.173 g 14:0, Tetradecanoic, Myristic 0.294 g 15:0, Pentadecanoic, 0.047 g 16:0, Hexadecanoic, Palmitic 2.388 g 17:0, Heptadecanoic, Margaric 0.112 g 18:0, Octadecanoic, Stearic 1.333 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 4.504 g 14:1, Tetradecenoic, Myristoleic 0.075 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.308 g 18:1 undifferentiated, Octadecenoic, Oleic » 4.105 g 18:1 c 3.756 g 18:1 t 0.349 g 20:1, Eicosenoic, Gadoleic 0.016 g Fatty acids, total polyunsaturated » 0.795 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.645 g 18:2 n-6 c,c 0.557 g 18:2 t,t 0.089 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.026 g 18:3 n-3 c,c,c, Alpha-linolenic, Omega-3 0.026 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.123 g Fatty acids, total trans-monoenoic 0.349 g Fatty acids, total trans-polyenoic 0.089 g Fatty acids, total trans 0.438 g Cholesterol 135 mg Ash 2.05 g Minerals Calcium, Ca 9 mg Iron, Fe 6.15 mg Magnesium, Mg 58 mg Phosphorus, P 515 mg Potassium, K 862 mg Sodium, Na 135 mg Zinc, Zn 13.96 mg Copper, Cu 0.249 mg Manganese, Mn 0.047 mg Selenium, Se 74.6 mcg Vitamins Vitamin B1 (Thiamin) 0.217 mg Vitamin B2 (Riboflavin) 0.589 mg Niacin 12.396 mg Pantothenic acid 2.006 mg Vitamin B-6 1.449 mg Folate, total 16 mcg Folate, food 16 mcg Folate, DFE 16 mcg Choline, total 202.5 mg Betaine 27.5 mg Vitamin B-12 10.90 mcg Vitamin E (alpha-tocopherol) 0.42 mg Tocopherol, gamma 0.05 mg Tocopherol, delta 0.02 mg Vitamin K (phylloquinone) 0.5 mcg

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