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

Pork, fresh, leg (ham), shank half, separable lean only, raw
» Pork Products

Nutrient Amount per 453.6g Proximates Water 330.36 g Energy 631 kcal Energy 2635 kj Protein » 93.53 g Essential amino acids Tryptophan 1.188 g Threonine 4.273 g Isoleucine 4.382 g Leucine 7.503 g Lysine 8.410 g Methionine 2.477 g Phenylalanine 3.733 g Valine 5.076 g Histidine 3.738 g Non-essential amino acids Cystine 1.193 g Tyrosine 3.257 g Arginine 5.815 g Alanine 5.448 g Aspartic acid 8.677 g Glutamic acid 14.642 g Glycine 4.441 g Proline 3.756 g Serine 3.865 g Total lipid (fat) » 25.54 g Fatty acids, total saturated » 8.800 g 10:0, Decanoic, Capric 0.045 g 12:0, Dodecanoic, Lauric 0.045 g 14:0, Tetradecanoic, Myristic 0.318 g 16:0, Hexadecanoic, Palmitic 5.625 g 18:0, Octadecanoic, Stearic 2.767 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 11.521 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.816 g 18:1 undifferentiated, Octadecenoic, Oleic 10.478 g 20:1, Eicosenoic, Gadoleic 0.181 g Fatty acids, total polyunsaturated » 2.767 g 18:2 undifferentiated, Octadecadienoic, Linoleic 2.223 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.091 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.318 g Cholesterol 272 mg Ash 4.67 g Minerals Calcium, Ca 32 mg Iron, Fe 4.26 mg Magnesium, Mg 113 mg Phosphorus, P 1025 mg Potassium, K 1542 mg Sodium, Na 304 mg Zinc, Zn 10.48 mg Copper, Cu 0.340 mg Manganese, Mn 0.064 mg Selenium, Se 159.7 mcg Vitamins Vitamin C, total ascorbic acid 4.1 mg Vitamin B1 (Thiamin) 4.037 mg Vitamin B2 (Riboflavin) 1.256 mg Niacin 20.888 mg Pantothenic acid 3.679 mg Vitamin B-6 2.313 mg Folate, total 23 mcg Folate, food 23 mcg Folate, DFE 23 mcg Vitamin B-12 3.13 mcg Vitamin A, IU 27 IU Vitamin A, RAE 9 mcg Retinol 9 mcg Vitamin E (alpha-tocopherol) 1.32 mg

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