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Chapter 05c Flank

NameName

Chapter 05c Flank

p0001 *FYFGA Flank Steak, br by Wegmans
ItemValue%Value% ItemValue%Value%
Serving Size 3 oz 0 1 grams 0
Calories 130  0 512  0   Total Carb 0 g 0 0 g 0
Calories from Fat 50  0 144  0   Dietary Fiber 0 g 0 0 g 0
Total Fat 5 g 8 16.608 g 26   Sugar 0 g 0 0 g 0
Saturated Fat 3 g 15 5.904 g 30   Protein 21 g 42 85.728 g 171
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 55 mg 18 263.09 mg 88   Vitamin C 0  0 0  0
Sodium 50 mg 2 308.45 mg 13   Calcium 0  0 0  3
Potassium 863.46 mg 2 1723.68 mg 49   Iron 0  2 0  0
p0002 Beef Flank, Braised, S by 288
ItemValue%Value% ItemValue%Value%
Serving Size 3  0 100 grams 0
Calories 130  0 237  0   Total Carb 0 g 0 0 g 0
Calories from Fat 50  0 117  0   Dietary Fiber 0 g 0 0 g 0
Total Fat 31.98 g 49 13 g 20   Sugar 0 g 0 0 g 0
Saturated Fat 13.628 g 68 5.5398 g 28   Protein 68.929 g 138 28.0199 g 56
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 174.66 mg 58 71 mg 24   Vitamin C 0  0 0  0
Sodium 177.12 mg 7 72 mg 3   Calcium 0  1 0  1
Potassium 863.46 mg 25 351 mg 10   Iron 0  0 0  19
Total Carb 0 g 0 0 g 0   Thiamin        
Dietary Fiber 0 g 0 0 g 0   Riboflaivin        
Sugar 0 g 0 0 g 0   Niacin        
Protein 68.929 g 138 28.0199 g 56   Magnesium        
p0003 Beef Flank, Broiled, S by 284
ItemValue%Value% ItemValue%Value%
Serving Size 3  0 100 grams 0
Calories 130  0 188  0   Total Carb 0 g 0 0 g 0
Calories from Fat 50  0 74  0   Dietary Fiber 0 g 0 0 g 0
Total Fat 31.521 g 48 8.23 g 13   Sugar 0 g 0 0 g 0
Saturated Fat 13.003 g 65 3.395 g 17   Protein 105.938 g 212 27.6601 g 55
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 172.35 mg 57 45 mg 15   Vitamin C 0  0 0  0
Sodium 214.48 mg 9 56 mg 2   Calcium 0  8 0  2
Potassium 1298.37 mg 37 339 mg 10   Iron 0  0 0  10
Total Carb 0 g 0 0 g 0   Thiamin        
Dietary Fiber 0 g 0 0 g 0   Riboflaivin        
Sugar 0 g 0 0 g 0   Niacin        
Protein 105.938 g 212 27.6601 g 55   Magnesium        
p0004 Beef Flank, Broiled, S by 221
ItemValue%Value% ItemValue%Value%
Serving Size 3  0 100 grams 0
Calories 130  0 178  0   Total Carb 0 g 0 0 g 0
Calories from Fat 50  0 58  0   Dietary Fiber 0 g 0 0 g 0
Total Fat 24.559 g 38 6.4799 g 10   Sugar 0 g 0 0 g 0
Saturated Fat 10.188 g 51 2.6881 g 13   Protein 105.968 g 212 27.9599 g 56
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 162.97 mg 54 43 mg 14   Vitamin C 0  0 0  0
Sodium 223.61 mg 9 59 mg 2   Calcium 0  8 0  2
Potassium 1383.35 mg 40 365 mg 10   Iron 0  0 0  10
Total Carb 0 g 0 0 g 0   Thiamin        
Dietary Fiber 0 g 0 0 g 0   Riboflaivin        
Sugar 0 g 0 0 g 0   Niacin        
Protein 105.968 g 212 27.9599 g 56   Magnesium        
p0005 Beef Flank, Raw, Slf by 244
ItemValue%Value% ItemValue%Value%
Serving Size 3  0 100 grams 0
Calories 130  0 179  0   Total Carb 0 g 0 0 g 0
Calories from Fat 50  0 64  0   Dietary Fiber 0 g 0 0 g 0
Total Fat 27.099 g 42 7.1501 g 11   Sugar 0 g 0 0 g 0
Saturated Fat 11.184 g 56 2.9509 g 15   Protein 105.286 g 211 27.7799 g 56
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 147.81 mg 49 39 mg 13   Vitamin C 0  0 0  0
Sodium 219.82 mg 9 58 mg 2   Calcium 0  8 0  2
Potassium 1330.29 mg 38 351 mg 10   Iron 0  0 0  9
Total Carb 0 g 0 0 g 0   Thiamin        
Dietary Fiber 0 g 0 0 g 0   Riboflaivin        
Sugar 0 g 0 0 g 0   Niacin        
Protein 105.286 g 211 27.7799 g 56   Magnesium        
p0006 Beef Flank, Raw, Slo by 16
ItemValue%Value% ItemValue%Value%
Serving Size 3  0 1 lb 0
Calories 130  0 672  0   Total Carb 0 g 0 0 g 0
Calories from Fat 50  0 256  0   Dietary Fiber 0 g 0 0 g 0
Total Fat 1.783 g 3 28.528 g 44   Sugar 0 g 0 0 g 0
Saturated Fat .741 g 4 11.856 g 59   Protein 6.158 g 12 98.528 g 197
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 11.907 mg 4 190.512 mg 64   Vitamin C 0  0 0  0
Sodium 16.16 mg 1 258.56 mg 11   Calcium 0  1 0  13
Potassium 96.39 mg 3 1542.24 mg 44   Iron 0  0 0  41
Total Carb 0 g 0 0 g 0   Thiamin        
Dietary Fiber 0 g 0 0 g 0   Riboflaivin        
Sugar 0 g 0 0 g 0   Niacin        
Protein 6.158 g 12 98.528 g 197   Magnesium        
p0007 Beef Shank Crosscuts, by 25
ItemValue%Value% ItemValue%Value%
Serving Size 3  0 100 grams 0
Calories 130  0 176  0   Total Carb 0 g 0 0 g 0
Calories from Fat 50  0 88  0   Dietary Fiber 0 g 0 0 g 0
Total Fat 2.801 g 4 9.8801 g 15   Sugar 0 g 0 0 g 0
Saturated Fat 1.08 g 5 3.8095 g 19   Protein 5.82 g 12 20.5291 g 41
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 12.474 mg 4 44 mg 15   Vitamin C 0  0 0  0
Sodium 17.01 mg 1 60 mg 3   Calcium 0  1 0  2
Potassium 101.493 mg 3 358 mg 10   Iron 0  0 0  12
Total Carb 0 g 0 0 g 0   Thiamin        
Dietary Fiber 0 g 0 0 g 0   Riboflaivin        
Sugar 0 g 0 0 g 0   Niacin        
Protein 5.82 g 12 20.5291 g 41   Magnesium        
p0008 Beef Shank Crosscuts, by 9
ItemValue%Value% ItemValue%Value%
Serving Size 3  0 1 lb 0
Calories 130  0 576  0   Total Carb 0 g 0 0 g 0
Calories from Fat 50  0 144  0   Dietary Fiber 0 g 0 0 g 0
Total Fat 1.091 g 2 17.456 g 27   Sugar 0 g 0 0 g 0
Saturated Fat .363 g 2 5.808 g 29   Protein 6.166 g 12 98.656 g 197
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 11.056 mg 4 176.896 mg 59   Vitamin C 0  0 0  0
Sodium 17.861 mg 1 285.78 mg 12   Calcium 0  1 0  9
Potassium 109.715 mg 3 1755.44 mg 50   Iron 0  0 0  58
Total Carb 0 g 0 0 g 0   Thiamin        
Dietary Fiber 0 g 0 0 g 0   Riboflaivin        
Sugar 0 g 0 0 g 0   Niacin        
Protein 6.166 g 12 98.656 g 197   Magnesium        
p0009 Beef Shank Crosscuts, by 256
ItemValue%Value% ItemValue%Value%
Serving Size 3  0 100 grams 0
Calories 130  0 263  0   Total Carb 0 g 0 0 g 0
Calories from Fat 50  0 132  0   Dietary Fiber 0 g 0 0 g 0
Total Fat 28.479 g 44 14.6799 g 23   Sugar 0 g 0 0 g 0
Saturated Fat 11.058 g 55 5.7 g 28   Protein 59.539 g 119 30.6902 g 61
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 155.2 mg 52 80 mg 27   Vitamin C 0  0 0  0
Sodium 118.34 mg 5 61 mg 3   Calcium 0  6 0  3
Potassium 783.76 mg 22 404 mg 12   Iron 0  0 0  19
Total Carb 0 g 0 0 g 0   Thiamin        
Dietary Fiber 0 g 0 0 g 0   Riboflaivin        
Sugar 0 g 0 0 g 0   Niacin        
Protein 59.539 g 119 30.6902 g 61   Magnesium        
p0010 Beef Shank Crosscuts, by 97
ItemValue%Value% ItemValue%Value%
Serving Size        
Calories           Total Carb        
Calories from Fat           Dietary Fiber        
Total Fat           Sugar        
Saturated Fat           Protein        
Trans Fat           Vitamin A        
Cholesterol           Vitamin C        
Sodium           Calcium        
Potassium           Iron        
p0011 Country-Fried Steak w/ by Chili's
ItemValue%Value% ItemValue%Value%
Serving Size 1 servi 0 100  0
Calories 1410  0 201  0   Total Carb 118 g 39 0 g 0
Calories from Fat 134  0 57  0   Dietary Fiber 10 g 40 0 g 0
Total Fat 81 g 125 6.36 g 10   Sugar 1 g 0 0 g 0
Saturated Fat 16 g 80 2.29 g 11   Protein 51 g 102 33.68 g 67
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 80 mg 2 78 mg 26   Vitamin C 0  0 0  0
Sodium 2740 mg 114 64 mg 3   Calcium 0  0 0  3
Potassium 0 mg 0 447 mg 13   Iron 0  2 0  0
p0012 Feta & Pepper Stuf by Wegmans
ItemValue%Value% ItemValue%Value%
Serving Size        
Calories           Total Carb        
Calories from Fat           Dietary Fiber        
Total Fat           Sugar        
Saturated Fat           Protein        
Trans Fat           Vitamin A        
Cholesterol           Vitamin C        
Sodium           Calcium        
Potassium           Iron        
p0013 Flank Steak by Wegmans
ItemValue%Value% ItemValue%Value%
Serving Size 3   0 100   0
Calories 180  0 201  0   Total Carb 0 g 0 0 g 0
Calories from Fat 80  0 57  0   Dietary Fiber 0 g 0 0 g 0
Total Fat 9 g 14 6.36 g 10   Sugar 0 g 0 0 g 0
Saturated Fat 4 g 20 2.29 g 11   Protein 23 g 46 33.68 g 67
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 60 mg 20 78 mg 26   Vitamin C 0  0 0  0
Sodium 70 mg 3 64 mg 3   Calcium 0  0 0  3
Potassium 0 mg 0 447 mg 13   Iron 0  0 0  0
p0014 Flank Steak by Wegmans
ItemValue%Value% ItemValue%Value%
Serving Size 3 oz 0 100  0
Calories 180  0 201  0   Total Carb 0 g 0 0 g 0
Calories from Fat 80  0 57  0   Dietary Fiber 0 g 0 0 g 0
Total Fat 9 g 14 6.36 g 10   Sugar 0 g 0 0 g 0
Saturated Fat 4 g 20 2.29 g 11   Protein 23 g 46 33.68 g 67
Trans Fat 0 g 0 0 g 0   Vitamin A 0  0 0  0
Cholesterol 60 mg 20 78 mg 26   Vitamin C 0  0 0  0
Sodium 70 mg 3 64 mg 3   Calcium 0  0 0  3
Potassium 0 mg 0 447 mg 13   Iron 0  1 0  0
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