Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 0" fat, choice, cooked 170206

Nutrient	amount		RDI	%	ranking
10:0	0.008	G			1991
12:0	0.009	G			2383
14:0	0.34	G			1217
14:1	0.037	G			639
15:0	0.012	G			916
16:0	2.82	G			1479
16:1	0.409	G			1037
16:1 c	0.168	G			505
16:1 t	0.008	G			486
17:0	0.077	G			680
17:1	0.055	G			383
18:0	1.684	G			1228
18:1	5.264	G			1544
18:1 c	2.505	G			953
18:1 t	0.342	G			500
18:1-11 t (18:1t n-7)	0.088	G			150
18:2	0.552	G			3009
18:2 CLAs	0.13	G			83
18:2 n-6 c,c	0.231	G			1366
18:2 t not further defined	0.015	G			707
18:3	0.037	G			3796
18:3 n-3 c,c,c (ALA)	0.012	G			1573
18:4	0	G
20:0	0.006	G			1594
20:1	0.025	G			1897
20:2 n-6 c,c	0.002	G			1153
20:3	0.007	G			740
20:3 n-6	0.007	G			584
20:4	0.045	G			1579
20:5 n-3 (EPA)	0.002	G			1199
22:1	0	G
22:5 n-3 (DPA)	0.006	G			1237
22:6 n-3 (DHA)	0	G
24:0	0.004	G			871
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.734	G			373
Alcohol, ethyl	0	G
Arginine	1.897	G			462
Ash	1.12	G			3927
Aspartic acid	2.694	G			443
Betaine	10.4	MG			804
Caffeine	0	MG
Calcium, Ca	15	MG	1300	1.2%	4356
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	86	MG			1023
Choline, total	82.3	MG	550	15%	842
Copper, Cu	0.086	MG	0.9	9.6%	3668
Cryptoxanthin, beta	0	UG
Cystine	0.312	G			716
Energy	976	kJ			2932
Energy	233	KCAL			2931
Fatty acids, total monounsaturated	5.84	G			1559
Fatty acids, total polyunsaturated	0.657	G			3426
Fatty acids, total saturated	5.016	G			1561
Fatty acids, total trans	0.365	G			615
Fatty acids, total trans-monoenoic	0.351	G			495
Fatty acids, total trans-polyenoic	0.015	G			869
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.528	G			462
Glycine	1.472	G			586
Histidine	0.988	G			465
Hydroxyproline	0.209	G			361
Iron, Fe	2.79	MG	18	15.5%	1477
Isoleucine	1.313	G			545
Leucine	2.378	G			369
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.585	G			358
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.008	MG	2.3	0.3%	5700
Methionine	0.772	G			444
Niacin	5.67	MG	16	35.4%	1562
Pantothenic acid	0.507	MG	5	10.1%	2760
Phenylalanine	1.136	G			594
Phosphorus, P	222	MG	1250	17.8%	1763
Potassium, K	321	MG	3400	9.4%	2181
Proline	1.272	G			677
Protein	28.17	G			583
Retinol	4	UG			2113
Riboflavin	0.261	MG	1.3	20.1%	1755
Selenium, Se	28.7	UG	55	52.2%	1205
Serine	1.142	G			537
Sodium, Na	62	MG	1500	4.1%	4369
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.073	MG	1.2	6.1%	3815
Threonine	1.278	G			366
Tocopherol, beta	0	MG
Tocopherol, delta	0	MG
Tocopherol, gamma	0	MG
Total lipid (fat)	12.53	G			2065
Tryptophan	0.291	G			739
Tyrosine	1.007	G			474
Valine	1.411	G			570
Vitamin A, IU	14	IU			3958
Vitamin A, RAE	4	UG	900	0.4%	3135
Vitamin B-12	2.76	UG	2.4	115%	825
Vitamin B-12, added	0	UG
Vitamin B-6	0.541	MG	1.7	31.8%	890
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	3	IU			1584
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.22	MG			3233
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.4	UG			2675
Water	58.7	G			4562
Zinc, Zn	6.27	MG	11	57%	473

(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.