Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled 169479

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.286	G			1418
14:1	0.059	G			406
16:0	2.48	G			1719
16:1	0.332	G			1307
16:1 c	0.332	G			269
17:0	0.134	G			353
17:1	0.095	G			191
18:0	1.612	G			1288
18:1	4.8	G			1705
18:1 c	4.294	G			549
18:1 t	0.506	G			333
18:1-11 t (18:1t n-7)	0.269	G			79
18:2	0.494	G			3196
18:2 CLAs	0.04	G			390
18:2 n-6 c,c	0.454	G			981
18:3	0.014	G			5004
18:3 n-3 c,c,c (ALA)	0.014	G			1516
18:4	0	G
20:0	0.002	G			2038
20:1	0.011	G			2602
20:2 n-6 c,c	0.001	G			1342
20:4	0.068	G			966
20:5 n-3 (EPA)	0.001	G			1421
22:1	0	G
22:5 n-3 (DPA)	0.001	G			1658
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	1.574	G			746
Alcohol, ethyl	0	G
Arginine	1.816	G			608
Ash	1.11	G			3997
Aspartic acid	2.474	G			805
Betaine	19.5	MG			184
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	102.8	MG	550	18.7%	374
Copper, Cu	0.123	MG	0.9	13.7%	2371
Cryptoxanthin, beta	0	UG
Cystine	0.29	G			985
Energy	210	KCAL			3299
Energy	879	kJ			3300
Fatty acids, total monounsaturated	5.298	G			1755
Fatty acids, total polyunsaturated	0.58	G			3653
Fatty acids, total saturated	4.528	G			1750
Fatty acids, total trans	0.506	G			458
Fatty acids, total trans-monoenoic	0.506	G			339
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.363	G			598
Glycine	1.259	G			1118
Histidine	0.894	G			737
Hydroxyproline	0.189	G			411
Iron, Fe	3.04	MG	18	16.9%	1271
Isoleucine	1.173	G			975
Leucine	2.219	G			636
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.412	G			607
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.015	MG	2.3	0.7%	4666
Methionine	0.784	G			393
Niacin	4.268	MG	16	26.7%	2475
Pantothenic acid	1.005	MG	5	20.1%	809
Phenylalanine	1.05	G			923
Phosphorus, P	217	MG	1250	17.4%	1915
Potassium, K	379	MG	3400	11.1%	1232
Proline	1.134	G			1100
Protein	27.59	G			675
Retinol	7	UG			1873
Riboflavin	0.305	MG	1.3	23.5%	1272
Selenium, Se	30.7	UG	55	55.8%	1025
Serine	1.06	G			812
Sodium, Na	85	MG	1500	5.7%	3354
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.089	MG	1.2	7.4%	3233
Threonine	1.214	G			535
Total lipid (fat)	11.07	G			2333
Tryptophan	0.311	G			556
Tyrosine	0.951	G			663
Valine	1.247	G			1045
Vitamin A, IU	22	IU			3669
Vitamin A, RAE	7	UG	900	0.8%	2791
Vitamin B-12	5.04	UG	2.4	210%	277
Vitamin B-12, added	0	UG
Vitamin B-6	0.397	MG	1.7	23.4%	1641
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)	0.13	MG			3969
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	61.04	G			4258
Zinc, Zn	9.48	MG	11	86.2%	153

(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.