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

Beef, round, top round, separable lean and fat, trimmed to 1/2" fat, prime, cooked, broiled
» Beef Products

Nutrient Amount per 331.0g Proximates Water 193.40 g Energy 784 kcal Energy 3284 kj Protein » 101.72 g Essential amino acids Tryptophan 1.139 g Threonine 4.442 g Isoleucine 4.571 g Leucine 8.040 g Lysine 8.460 g Methionine 2.605 g Phenylalanine 3.972 g Valine 4.945 g Histidine 3.482 g Non-essential amino acids Cystine 1.139 g Tyrosine 3.416 g Arginine 6.428 g Alanine 6.133 g Aspartic acid 9.291 g Glutamic acid 15.279 g Glycine 5.548 g Proline 4.492 g Serine 3.889 g Total lipid (fat) » 38.69 g Fatty acids, total saturated » 14.299 g 10:0, Decanoic, Capric 0.033 g 12:0, Dodecanoic, Lauric 0.033 g 14:0, Tetradecanoic, Myristic 0.993 g 16:0, Hexadecanoic, Palmitic 8.407 g 18:0, Octadecanoic, Stearic 4.204 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 15.822 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 1.324 g 18:1 undifferentiated, Octadecenoic, Oleic 13.869 g 20:1, Eicosenoic, Gadoleic 0.033 g Fatty acids, total polyunsaturated » 1.721 g 18:2 undifferentiated, Octadecadienoic, Linoleic 1.192 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.232 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.199 g Cholesterol 281 mg Ash 4.44 g Minerals Calcium, Ca 20 mg Iron, Fe 9.27 mg Magnesium, Mg 99 mg Phosphorus, P 788 mg Potassium, K 1413 mg Sodium, Na 199 mg Zinc, Zn 17.81 mg Copper, Cu 0.401 mg Manganese, Mn 0.053 mg Selenium, Se 92.0 mcg Vitamins Vitamin B1 (Thiamin) 0.377 mg Vitamin B2 (Riboflavin) 0.857 mg Niacin 19.297 mg Pantothenic acid 1.566 mg Vitamin B-6 1.787 mg Folate, total 36 mcg Folate, food 36 mcg Folate, DFE 36 mcg Vitamin B-12 8.08 mcg

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