Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised 169444

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.246	G			1602
14:1	0.056	G			429
16:0	2.263	G			1886
16:1	0.343	G			1263
17:0	0.117	G			407
17:1	0.093	G			204
18:0	1.359	G			1520
18:1	4.552	G			1801
18:1 c	4.123	G			579
18:1 t	0.429	G			393
18:1-11 t (18:1t n-7)	0.298	G			67
18:2	0.432	G			3408
18:2 CLAs	0.034	G			469
18:2 n-6 c,c	0.398	G			1079
18:3	0.018	G			4724
18:3 n-3 c,c,c (ALA)	0.018	G			1414
18:4	0	G
20:0	0.004	G			1796
20:1	0.024	G			1933
20:2 n-6 c,c	0.001	G			1342
20:4	0.063	G			1051
20:5 n-3 (EPA)	0.003	G			985
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.013	G			329
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.765	G			329
Alcohol, ethyl	0	G
Arginine	2.054	G			281
Ash	1.39	G			2956
Aspartic acid	2.812	G			311
Betaine	11.4	MG			722
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	104	MG			497
Choline, total	97	MG	550	17.6%	491
Copper, Cu	0.101	MG	0.9	11.2%	3038
Cryptoxanthin, beta	0	UG
Cystine	0.325	G			599
Energy	905	kJ			3191
Energy	216	KCAL			3191
Fatty acids, total monounsaturated	5.068	G			1826
Fatty acids, total polyunsaturated	0.519	G			3871
Fatty acids, total saturated	4.002	G			1990
Fatty acids, total trans	0.429	G			534
Fatty acids, total trans-monoenoic	0.429	G			404
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	4.974	G			273
Glycine	1.36	G			813
Histidine	1.007	G			434
Hydroxyproline	0.154	G			557
Iron, Fe	3.19	MG	18	17.7%	1167
Isoleucine	1.337	G			471
Leucine	2.528	G			246
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.748	G			223
Magnesium, Mg	22	MG	420	5.2%	3294
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.891	G			136
Niacin	3.874	MG	16	24.2%	2750
Pantothenic acid	0.76	MG	5	15.2%	1463
Phenylalanine	1.191	G			411
Phosphorus, P	206	MG	1250	16.5%	2263
Potassium, K	306	MG	3400	9%	2475
Proline	1.257	G			711
Protein	30.54	G			255
Retinol	2	UG			2380
Riboflavin	0.247	MG	1.3	19%	1963
Selenium, Se	35.5	UG	55	64.5%	668
Serine	1.2	G			363
Sodium, Na	65	MG	1500	4.3%	4170
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.07	MG	1.2	5.8%	3922
Threonine	1.383	G			210
Total lipid (fat)	10.46	G			2445
Tryptophan	0.35	G			241
Tyrosine	1.083	G			288
Valine	1.413	G			561
Vitamin A, IU	6	IU			4524
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.39	UG	2.4	141.3%	526
Vitamin B-12, added	0	UG
Vitamin B-6	0.318	MG	1.7	18.7%	2182
Vitamin B-9 (Folate, food)	8	UG	400	2%	3302
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)	0.08	MG			4425
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	58.22	G			4609
Zinc, Zn	11.32	MG	11	102.9%	76

(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.