Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 170618

Nutrient	amount		RDI	%	ranking
10:0	0.06	G			781
12:0	0	G
14:0	0.582	G			668
14:1	0.126	G			107
16:0	4.65	G			723
16:1	0.625	G			584
16:1 c	0.625	G			80
17:0	0.249	G			116
17:1	0.165	G			39
18:0	3.024	G			489
18:1	8.982	G			723
18:1 c	7.789	G			222
18:1 t	1.193	G			100
18:1-11 t (18:1t n-7)	0.402	G			45
18:2	0.743	G			2557
18:2 CLAs	0.099	G			125
18:2 n-6 c,c	0.643	G			818
18:3	0.039	G			3732
18:3 n-3 c,c,c (ALA)	0.039	G			1086
18:4	0	G
20:0	0.013	G			1075
20:1	0.055	G			1065
20:2 n-6 c,c	0.006	G			772
20:4	0.06	G			1092
20:5 n-3 (EPA)	0.003	G			985
22:1	0	G
22:5 n-3 (DPA)	0.005	G			1335
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.014	G			301
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.627	G			600
Alcohol, ethyl	0	G
Arginine	1.705	G			880
Ash	1.14	G			3823
Aspartic acid	2.465	G			821
Betaine	11.4	MG			722
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	100	MG			549
Choline, total	81.1	MG	550	14.7%	884
Copper, Cu	0.082	MG	0.9	9.1%	3845
Cryptoxanthin, beta	0	UG
Cystine	0.302	G			828
Energy	306	KCAL			1996
Energy	1282	kJ			1995
Fatty acids, total monounsaturated	9.954	G			691
Fatty acids, total polyunsaturated	0.856	G			2933
Fatty acids, total saturated	8.532	G			809
Fatty acids, total trans	1.193	G			155
Fatty acids, total trans-monoenoic	1.193	G			103
Fiber, total dietary	0	G
Glutamic acid	4.053	G			932
Glycine	1.472	G			586
Histidine	0.924	G			637
Hydroxyproline	0.18	G			441
Iron, Fe	2.68	MG	18	14.9%	1592
Isoleucine	1.213	G			851
Leucine	2.132	G			807
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.245	G			909
Magnesium, Mg	19	MG	420	4.5%	4210
Manganese, Mn	0.012	MG	2.3	0.5%	5065
Methionine	0.691	G			909
Niacin	3.636	MG	16	22.7%	2907
Pantothenic acid	0.31	MG	5	6.2%	3957
Phenylalanine	1.053	G			914
Phosphorus, P	174	MG	1250	13.9%	3165
Potassium, K	262	MG	3400	7.7%	3251
Proline	1.191	G			889
Protein	26.39	G			883
Retinol	8	UG			1787
Riboflavin	0.214	MG	1.3	16.5%	2527
Selenium, Se	30.3	UG	55	55.1%	1060
Serine	1.032	G			962
Sodium, Na	61	MG	1500	4.1%	4419
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.066	MG	1.2	5.5%	4184
Threonine	1.178	G			664
Total lipid (fat)	21.48	G			1026
Tryptophan	0.302	G			639
Tyrosine	0.907	G			815
Valine	1.312	G			868
Vitamin A, IU	26	IU			3532
Vitamin A, RAE	8	UG	900	0.9%	2666
Vitamin B-12	3.1	UG	2.4	129.2%	624
Vitamin B-12, added	0	UG
Vitamin B-6	0.296	MG	1.7	17.4%	2345
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.2	UG			999
Vitamin D (D2 + D3), International Units	6	IU			1171
Vitamin D3 (cholecalciferol)	0.2	UG			648
Vitamin E (alpha-tocopherol)	0.09	MG			4333
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	51.93	G			5129
Zinc, Zn	9.05	MG	11	82.3%	166

(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.