Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, raw 170608

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.294	G			1384
14:1	0.061	G			383
16:0	2.472	G			1727
16:1	0.349	G			1249
17:0	0.146	G			307
17:1	0.107	G			159
18:0	1.663	G			1246
18:1	4.915	G			1657
18:1 c	4.239	G			562
18:1 t	0.676	G			244
18:1-11 t (18:1t n-7)	0.468	G			32
18:2	0.498	G			3185
18:2 CLAs	0.041	G			378
18:2 n-6 c,c	0.456	G			978
18:3	0.021	G			4505
18:3 n-3 c,c,c (ALA)	0.021	G			1351
18:4	0	G
20:0	0.003	G			1906
20:1	0.018	G			2228
20:2 n-6 c,c	0	G
20:4	0.056	G			1206
20:5 n-3 (EPA)	0.001	G			1421
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
24:0	0.01	G			457
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.112	G			1966
Alcohol, ethyl	0	G
Arginine	1.293	G			1914
Ash	0.91	G			5265
Aspartic acid	1.771	G			1936
Betaine	18.9	MG			194
Caffeine	0	MG
Calcium, Ca	12	MG	1300	0.9%	4954
Carbohydrate, by difference	0.67	G			5131
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	70	MG			1829
Choline, total	70.7	MG	550	12.9%	1146
Copper, Cu	0.076	MG	0.9	8.4%	4183
Cryptoxanthin, beta	0	UG
Cystine	0.205	G			2303
Energy	178	KCAL			3874
Energy	746	kJ			3875
Fatty acids, total monounsaturated	5.45	G			1696
Fatty acids, total polyunsaturated	0.576	G			3672
Fatty acids, total saturated	4.588	G			1731
Fatty acids, total trans	0.676	G			333
Fatty acids, total trans-monoenoic	0.676	G			247
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.132	G			1953
Glycine	0.857	G			2374
Histidine	0.634	G			1815
Hydroxyproline	0.097	G			1008
Iron, Fe	2.4	MG	18	13.3%	1927
Isoleucine	0.842	G			2078
Leucine	1.592	G			1880
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.73	G			1815
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.561	G			1677
Niacin	3.347	MG	16	20.9%	3121
Pantothenic acid	0.87	MG	5	17.4%	1111
Phenylalanine	0.75	G			2170
Phosphorus, P	180	MG	1250	14.4%	3008
Potassium, K	317	MG	3400	9.3%	2270
Proline	0.792	G			2488
Protein	19.23	G			2242
Retinol	2	UG			2380
Riboflavin	0.2	MG	1.3	15.4%	2785
Selenium, Se	22	UG	55	40%	1980
Serine	0.756	G			2114
Sodium, Na	76	MG	1500	5.1%	3631
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	0.871	G			1782
Total lipid (fat)	10.96	G			2353
Tryptophan	0.221	G			1664
Tyrosine	0.682	G			1853
Valine	0.89	G			2216
Vitamin A, IU	7	IU			4396
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	2.95	UG	2.4	122.9%	703
Vitamin B-12, added	0	UG
Vitamin B-6	0.407	MG	1.7	23.9%	1543
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	5	IU			1260
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.15	MG			3823
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	68.24	G			3214
Zinc, Zn	7.47	MG	11	67.9%	299

(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.