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

Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
» Beef Products

Nutrient Amount per 253.0g Proximates Water 166.37 g Energy 420 kcal Energy 1761 kj Protein » 70.87 g Essential amino acids Tryptophan 0.466 g Threonine 2.831 g Isoleucine 3.223 g Leucine 5.637 g Lysine 5.989 g Methionine 1.844 g Phenylalanine 2.798 g Valine 3.517 g Histidine 2.262 g Non-essential amino acids Cystine 0.913 g Tyrosine 2.259 g Arginine 4.582 g Alanine 4.309 g Aspartic acid 6.454 g Glutamic acid 10.639 g Glycine 4.316 g Proline 3.378 g Serine 2.791 g Hydroxyproline 0.744 g Total lipid (fat) » 13.08 g Fatty acids, total saturated » 4.341 g 14:0, Tetradecanoic, Myristic 0.344 g 15:0, Pentadecanoic, 0.048 g 16:0, Hexadecanoic, Palmitic 2.573 g 17:0, Heptadecanoic, Margaric 0.106 g 18:0, Octadecanoic, Stearic 1.235 g 22:0, Docosanoic, Behenic 0.035 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 5.075 g 14:1, Tetradecenoic, Myristoleic 0.099 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.471 g 18:1 undifferentiated, Octadecenoic, Oleic » 4.486 g 18:1 c 4.180 g 18:1 t 0.306 g 20:1, Eicosenoic, Gadoleic 0.020 g Fatty acids, total polyunsaturated » 0.724 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.612 g 18:2 n-6 c,c 0.529 g 18:2 t,t 0.083 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.018 g 18:3 n-3 c,c,c, Alpha-linolenic, Omega-3 0.018 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.094 g Fatty acids, total trans-monoenoic 0.306 g Fatty acids, total trans-polyenoic 0.083 g Fatty acids, total trans 0.390 g Cholesterol 190 mg Ash 3.04 g Minerals Calcium, Ca 13 mg Iron, Fe 7.89 mg Magnesium, Mg 66 mg Phosphorus, P 600 mg Potassium, K 931 mg Sodium, Na 152 mg Zinc, Zn 14.37 mg Copper, Cu 0.321 mg Manganese, Mn 0.081 mg Selenium, Se 104.5 mcg Vitamins Vitamin B1 (Thiamin) 0.205 mg Vitamin B2 (Riboflavin) 0.612 mg Niacin 20.366 mg Pantothenic acid 2.151 mg Vitamin B-6 1.670 mg Folate, total 20 mcg Folate, food 20 mcg Folate, DFE 20 mcg Choline, total 231.7 mg Betaine 29.9 mg Vitamin B-12 11.16 mcg Vitamin E (alpha-tocopherol) 0.25 mg Tocopherol, beta 0.05 mg Tocopherol, gamma 0.05 mg

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