Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, raw 170205

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.265	G			1517
14:1	0.056	G			429
16:0	2.237	G			1911
16:1	0.314	G			1378
17:0	0.131	G			359
17:1	0.095	G			191
18:0	1.488	G			1384
18:1	4.41	G			1855
18:1 c	3.799	G			633
18:1 t	0.611	G			278
18:1-11 t (18:1t n-7)	0.429	G			41
18:2	0.456	G			3332
18:2 CLAs	0.037	G			427
18:2 n-6 c,c	0.419	G			1044
18:3	0.018	G			4724
18:3 n-3 c,c,c (ALA)	0.018	G			1414
18:4	0	G
20:0	0.002	G			2038
20:1	0.014	G			2433
20:2 n-6 c,c	0	G
20:4	0.052	G			1302
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	0.009	G			523
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.123	G			1942
Alcohol, ethyl	0	G
Arginine	1.306	G			1888
Ash	0.91	G			5265
Aspartic acid	1.788	G			1916
Betaine	21.3	MG			151
Caffeine	0	MG
Calcium, Ca	11	MG	1300	0.8%	5162
Carbohydrate, by difference	0.49	G			5177
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	69	MG			1882
Choline, total	71.8	MG	550	13.1%	1119
Copper, Cu	0.077	MG	0.9	8.6%	4137
Cryptoxanthin, beta	0	UG
Cystine	0.207	G			2283
Energy	709	kJ			4045
Energy	170	KCAL			4027
Fatty acids, total monounsaturated	4.889	G			1880
Fatty acids, total polyunsaturated	0.526	G			3841
Fatty acids, total saturated	4.132	G			1933
Fatty acids, total trans	0.611	G			378
Fatty acids, total trans-monoenoic	0.611	G			279
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.163	G			1922
Glycine	0.865	G			2353
Histidine	0.641	G			1791
Hydroxyproline	0.098	G			998
Iron, Fe	2.42	MG	18	13.4%	1902
Isoleucine	0.85	G			2057
Leucine	1.608	G			1836
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.747	G			1780
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.566	G			1641
Niacin	3.287	MG	16	20.5%	3164
Pantothenic acid	0.805	MG	5	16.1%	1332
Phenylalanine	0.757	G			2145
Phosphorus, P	181	MG	1250	14.5%	2981
Potassium, K	321	MG	3400	9.4%	2181
Proline	0.799	G			2462
Protein	19.42	G			2199
Retinol	2	UG			2380
Riboflavin	0.197	MG	1.3	15.2%	2870
Selenium, Se	21.7	UG	55	39.5%	2038
Serine	0.763	G			2071
Sodium, Na	77	MG	1500	5.1%	3584
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	0.879	G			1751
Total lipid (fat)	9.99	G			2549
Tryptophan	0.223	G			1625
Tyrosine	0.689	G			1819
Valine	0.898	G			2197
Vitamin A, IU	7	IU			4396
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.1	UG	2.4	129.2%	624
Vitamin B-12, added	0	UG
Vitamin B-6	0.405	MG	1.7	23.8%	1562
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.1	UG			1215
Vitamin D (D2 + D3), International Units	4	IU			1425
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)	1.5	UG			2422
Water	69.19	G			3086
Zinc, Zn	7.58	MG	11	68.9%	286

(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.