Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised 170216

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.262	G			1530
14:1	0.065	G			351
16:0	2.448	G			1741
16:1	0.375	G			1157
17:0	0.127	G			369
17:1	0.103	G			171
18:0	1.491	G			1379
18:1	5.098	G			1600
18:1 c	4.662	G			495
18:1 t	0.436	G			389
18:1-11 t (18:1t n-7)	0.296	G			69
18:2	0.431	G			3410
18:2 CLAs	0.035	G			453
18:2 n-6 c,c	0.396	G			1081
18:3	0.019	G			4670
18:3 n-3 c,c,c (ALA)	0.019	G			1393
18:4	0	G
20:0	0.004	G			1796
20:1	0.029	G			1748
20:2 n-6 c,c	0.001	G			1342
20:4	0.064	G			1031
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	1.76	G			342
Alcohol, ethyl	0	G
Arginine	2.048	G			287
Ash	1.27	G			3299
Aspartic acid	2.804	G			316
Betaine	12.3	MG			643
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	105	MG			476
Choline, total	94.2	MG	550	17.1%	540
Copper, Cu	0.096	MG	0.9	10.7%	3294
Cryptoxanthin, beta	0	UG
Cystine	0.324	G			611
Energy	231	KCAL			2961
Energy	965	kJ			2973
Fatty acids, total monounsaturated	5.67	G			1617
Fatty acids, total polyunsaturated	0.519	G			3871
Fatty acids, total saturated	4.344	G			1833
Fatty acids, total trans	0.436	G			526
Fatty acids, total trans-monoenoic	0.436	G			395
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.959	G			280
Glycine	1.356	G			828
Histidine	1.005	G			437
Hydroxyproline	0.154	G			557
Iron, Fe	3.2	MG	18	17.8%	1157
Isoleucine	1.333	G			490
Leucine	2.521	G			253
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.74	G			228
Magnesium, Mg	22	MG	420	5.2%	3294
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.888	G			139
Niacin	3.96	MG	16	24.8%	2683
Pantothenic acid	0.77	MG	5	15.4%	1446
Phenylalanine	1.187	G			426
Phosphorus, P	207	MG	1250	16.6%	2232
Potassium, K	307	MG	3400	9%	2460
Proline	1.253	G			722
Protein	30.45	G			262
Retinol	2	UG			2380
Riboflavin	0.248	MG	1.3	19.1%	1951
Selenium, Se	34.8	UG	55	63.3%	705
Serine	1.196	G			375
Sodium, Na	63	MG	1500	4.2%	4301
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.07	MG	1.2	5.8%	3922
Threonine	1.379	G			216
Total lipid (fat)	11.14	G			2317
Tryptophan	0.349	G			250
Tyrosine	1.08	G			294
Valine	1.409	G			580
Vitamin A, IU	5	IU			4658
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.5	UG	2.4	145.8%	487
Vitamin B-12, added	0	UG
Vitamin B-6	0.32	MG	1.7	18.8%	2152
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	6	IU			1171
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.1	MG			4253
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	57.85	G			4656
Zinc, Zn	11.21	MG	11	101.9%	79

(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.