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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, all grades, raw
» Beef Products

Nutrient Amount per 305.0g Proximates Water 220.18 g Energy 433 kcal Energy 1812 kj Protein » 65.85 g Essential amino acids Tryptophan 0.433 g Threonine 2.629 g Isoleucine 2.995 g Leucine 5.237 g Lysine 5.563 g Methionine 1.714 g Phenylalanine 2.602 g Valine 3.267 g Histidine 2.101 g Non-essential amino acids Cystine 0.851 g Tyrosine 2.098 g Arginine 4.258 g Alanine 4.002 g Aspartic acid 5.996 g Glutamic acid 9.885 g Glycine 4.008 g Proline 3.138 g Serine 2.592 g Hydroxyproline 0.299 g Total lipid (fat) » 16.87 g Fatty acids, total saturated » 6.100 g 14:0, Tetradecanoic, Myristic 0.473 g 15:0, Pentadecanoic, 0.067 g 16:0, Hexadecanoic, Palmitic 3.742 g 17:0, Heptadecanoic, Margaric 0.152 g 18:0, Octadecanoic, Stearic 1.613 g 22:0, Docosanoic, Behenic 0.055 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 7.634 g 14:1, Tetradecenoic, Myristoleic 0.152 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.717 g 18:1 undifferentiated, Octadecenoic, Oleic » 6.750 g 18:1 c 6.347 g 18:1 t 0.403 g 20:1, Eicosenoic, Gadoleic 0.018 g Fatty acids, total polyunsaturated » 0.942 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.759 g 18:2 n-6 c,c 0.647 g 18:2 t,t 0.113 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.009 g 18:3 n-3 c,c,c, Alpha-linolenic, Omega-3 0.009 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.177 g Fatty acids, total trans-monoenoic 0.403 g Fatty acids, total trans-polyenoic 0.113 g Fatty acids, total trans 0.515 g Cholesterol 186 mg Ash 3.20 g Minerals Calcium, Ca 15 mg Iron, Fe 7.72 mg Magnesium, Mg 73 mg Phosphorus, P 644 mg Potassium, K 1052 mg Sodium, Na 189 mg Zinc, Zn 12.02 mg Copper, Cu 0.409 mg Manganese, Mn 0.058 mg Selenium, Se 98.5 mcg Vitamins Vitamin B1 (Thiamin) 0.223 mg Vitamin B2 (Riboflavin) 0.622 mg Niacin 19.459 mg Pantothenic acid 2.104 mg Vitamin B-6 2.199 mg Folate, total 18 mcg Folate, food 18 mcg Folate, DFE 18 mcg Choline, total 266.6 mg Betaine 38.7 mg Vitamin B-12 13.24 mcg Vitamin E (alpha-tocopherol) 0.24 mg Tocopherol, beta 0.03 mg Tocopherol, gamma 0.06 mg

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