Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled 169475

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.239	G			1658
14:1	0.053	G			454
16:0	2.213	G			1932
16:1	0.322	G			1347
17:0	0.118	G			404
17:1	0.093	G			204
18:0	1.399	G			1471
18:1	4.54	G			1808
18:1 c	4.183	G			569
18:1 t	0.357	G			482
18:1-11 t (18:1t n-7)	0.235	G			95
18:2	0.408	G			3507
18:2 CLAs	0.029	G			530
18:2 n-6 c,c	0.38	G			1108
18:3	0.008	G			5583
18:3 n-3 c,c,c (ALA)	0.008	G			1708
18:4	0	G
20:0	0	G
20:1	0.01	G			2680
20:2 n-6 c,c	0	G
20:4	0.067	G			978
20:5 n-3 (EPA)	0	G
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
24:0	0.015	G			263
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.635	G			576
Alcohol, ethyl	0	G
Arginine	1.902	G			457
Ash	1.04	G			4477
Aspartic acid	2.604	G			568
Betaine	20.8	MG			163
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	93	MG			739
Choline, total	105.4	MG	550	19.2%	323
Copper, Cu	0.135	MG	0.9	15%	2120
Cryptoxanthin, beta	0	UG
Cystine	0.301	G			848
Energy	844	kJ			3441
Energy	202	KCAL			3427
Fatty acids, total monounsaturated	5.018	G			1848
Fatty acids, total polyunsaturated	0.484	G			3981
Fatty acids, total saturated	3.984	G			2001
Fatty acids, total trans	0.357	G			627
Fatty acids, total trans-monoenoic	0.357	G			488
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.606	G			416
Glycine	1.26	G			1113
Histidine	0.933	G			607
Hydroxyproline	0.143	G			638
Iron, Fe	3.23	MG	18	17.9%	1139
Isoleucine	1.238	G			761
Leucine	2.341	G			426
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.545	G			400
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.825	G			260
Niacin	4.287	MG	16	26.8%	2457
Pantothenic acid	0.98	MG	5	19.6%	867
Phenylalanine	1.103	G			725
Phosphorus, P	226	MG	1250	18.1%	1669
Potassium, K	389	MG	3400	11.4%	1141
Proline	1.164	G			996
Protein	28.28	G			562
Retinol	1	UG			2719
Riboflavin	0.317	MG	1.3	24.4%	1178
Selenium, Se	31.2	UG	55	56.7%	984
Serine	1.111	G			628
Sodium, Na	85	MG	1500	5.7%	3354
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	1.281	G			361
Total lipid (fat)	9.83	G			2573
Tryptophan	0.324	G			433
Tyrosine	1.003	G			494
Valine	1.308	G			884
Vitamin A, IU	5	IU			4658
Vitamin A, RAE	1	UG	900	0.1%	4032
Vitamin B-12	5.11	UG	2.4	212.9%	272
Vitamin B-12, added	0	UG
Vitamin B-6	0.389	MG	1.7	22.9%	1711
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	61.73	G			4161
Zinc, Zn	9.85	MG	11	89.5%	132

(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.