Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 168654

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.228	G			1723
14:1	0.048	G			495
16:0	2.08	G			2056
16:1	0.286	G			1504
17:0	0.112	G			429
17:1	0.083	G			236
18:0	1.337	G			1544
18:1	4.087	G			1995
18:1 c	3.717	G			651
18:1 t	0.369	G			469
18:1-11 t (18:1t n-7)	0.248	G			91
18:2	0.439	G			3387
18:2 CLAs	0.028	G			540
18:2 n-6 c,c	0.411	G			1057
18:3	0.01	G			5315
18:3 n-3 c,c,c (ALA)	0.01	G			1643
18:4	0	G
20:0	0	G
20:1	0.006	G			3100
20:2 n-6 c,c	0	G
20:4	0.069	G			952
20:5 n-3 (EPA)	0.001	G			1421
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.014	G			301
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.627	G			600
Alcohol, ethyl	0	G
Arginine	1.893	G			470
Ash	1.13	G			3880
Aspartic acid	2.592	G			594
Betaine	19.9	MG			174
Caffeine	0	MG
Calcium, Ca	14	MG	1300	1.1%	4511
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	95	MG			674
Choline, total	105.3	MG	550	19.1%	326
Copper, Cu	0.126	MG	0.9	14%	2318
Cryptoxanthin, beta	0	UG
Cystine	0.3	G			857
Energy	196	KCAL			3547
Energy	819	kJ			3566
Fatty acids, total monounsaturated	4.509	G			2052
Fatty acids, total polyunsaturated	0.52	G			3863
Fatty acids, total saturated	3.771	G			2099
Fatty acids, total trans	0.369	G			609
Fatty acids, total trans-monoenoic	0.369	G			475
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.585	G			430
Glycine	1.254	G			1135
Histidine	0.929	G			623
Hydroxyproline	0.142	G			649
Iron, Fe	3.14	MG	18	17.4%	1200
Isoleucine	1.233	G			780
Leucine	2.33	G			441
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.533	G			410
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.821	G			269
Niacin	4.34	MG	16	27.1%	2415
Pantothenic acid	1.025	MG	5	20.5%	773
Phenylalanine	1.097	G			745
Phosphorus, P	224	MG	1250	17.9%	1714
Potassium, K	390	MG	3400	11.5%	1130
Proline	1.159	G			1021
Protein	28.15	G			587
Retinol	2	UG			2380
Riboflavin	0.313	MG	1.3	24.1%	1205
Selenium, Se	31.4	UG	55	57.1%	958
Serine	1.106	G			641
Sodium, Na	87	MG	1500	5.8%	3303
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.09	MG	1.2	7.5%	3127
Threonine	1.275	G			376
Total lipid (fat)	9.23	G			2713
Tryptophan	0.323	G			442
Tyrosine	0.998	G			505
Valine	1.302	G			906
Vitamin A, IU	6	IU			4524
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	5.18	UG	2.4	215.8%	264
Vitamin B-12, added	0	UG
Vitamin B-6	0.404	MG	1.7	23.8%	1564
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.1	UG			1215
Vitamin D (D2 + D3), International Units	5	IU			1260
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.14	MG			3896
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	62.11	G			4096
Zinc, Zn	9.82	MG	11	89.3%	135

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.