Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 170605

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.347	G			1194
14:1	0.069	G			330
16:0	2.867	G			1455
16:1	0.422	G			1005
17:0	0.164	G			244
17:1	0.121	G			115
18:0	1.885	G			1062
18:1	5.748	G			1383
18:1 c	4.951	G			444
18:1 t	0.798	G			196
18:1-11 t (18:1t n-7)	0.559	G			17
18:2	0.645	G			2760
18:2 CLAs	0.051	G			286
18:2 n-6 c,c	0.594	G			855
18:3	0.023	G			4397
18:3 n-3 c,c,c (ALA)	0.023	G			1313
18:4	0	G
20:0	0.004	G			1796
20:1	0.023	G			1970
20:2 n-6 c,c	0.001	G			1342
20:4	0.089	G			631
20:5 n-3 (EPA)	0.002	G			1199
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	1.532	G			871
Alcohol, ethyl	0	G
Arginine	1.782	G			677
Ash	1	G			4719
Aspartic acid	2.44	G			851
Betaine	20.9	MG			161
Caffeine	0	MG
Calcium, Ca	14	MG	1300	1.1%	4511
Carbohydrate, by difference	0.14	G			5339
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	93	MG			739
Choline, total	91.3	MG	550	16.6%	614
Copper, Cu	0.11	MG	0.9	12.2%	2739
Cryptoxanthin, beta	0	UG
Cystine	0.282	G			1100
Energy	220	KCAL			3130
Energy	922	kJ			3130
Fatty acids, total monounsaturated	6.384	G			1396
Fatty acids, total polyunsaturated	0.761	G			3156
Fatty acids, total saturated	5.28	G			1488
Fatty acids, total trans	0.798	G			271
Fatty acids, total trans-monoenoic	0.798	G			199
Fiber, total dietary	0	G
Folate, DFE	6	UG			4096
Folate, total	6	UG			4382
Folic acid	0	UG
Glutamic acid	4.316	G			633
Glycine	1.18	G			1384
Histidine	0.874	G			826
Hydroxyproline	0.134	G			718
Iron, Fe	3.31	MG	18	18.4%	1080
Isoleucine	1.16	G			1005
Leucine	2.194	G			686
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.385	G			650
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.017	MG	2.3	0.7%	4501
Methionine	0.773	G			435
Niacin	3.617	MG	16	22.6%	2931
Pantothenic acid	0.92	MG	5	18.4%	987
Phenylalanine	1.033	G			992
Phosphorus, P	205	MG	1250	16.4%	2288
Potassium, K	314	MG	3400	9.2%	2327
Proline	1.091	G			1252
Protein	26.5	G			857
Retinol	2	UG			2380
Riboflavin	0.247	MG	1.3	19%	1963
Selenium, Se	30.2	UG	55	54.9%	1069
Serine	1.041	G			916
Sodium, Na	73	MG	1500	4.9%	3763
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.09	MG	1.2	7.5%	3127
Threonine	1.2	G			585
Total lipid (fat)	12.64	G			2046
Tryptophan	0.304	G			625
Tyrosine	0.94	G			703
Valine	1.226	G			1107
Vitamin A, IU	5	IU			4658
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.73	UG	2.4	155.4%	446
Vitamin B-12, added	0	UG
Vitamin B-6	0.418	MG	1.7	24.6%	1470
Vitamin B-9 (Folate, food)	6	UG	400	1.5%	3987
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)	0.08	MG			4425
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	59.72	G			4442
Zinc, Zn	10.05	MG	11	91.4%	120

(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.