Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised 170806

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.134	G			2422
14:1	0.029	G			780
16:0	1.399	G			2790
16:1	0.188	G			2091
17:0	0.078	G			669
17:1	0.06	G			352
18:0	0.894	G			2292
18:1	2.765	G			2678
18:1 c	2.483	G			962
18:1 t	0.282	G			565
18:1-11 t (18:1t n-7)	0.189	G			118
18:2	0.411	G			3491
18:2 CLAs	0.023	G			632
18:2 n-6 c,c	0.389	G			1094
18:3	0.012	G			5153
18:3 n-3 c,c,c (ALA)	0.012	G			1573
18:4	0	G
20:0	0	G
20:1	0.001	G			3616
20:2 n-6 c,c	0	G
20:4	0.082	G			695
20:5 n-3 (EPA)	0.004	G			850
22:1	0	G
22:5 n-3 (DPA)	0	G
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	1.926	G			144
Alcohol, ethyl	0	G
Arginine	2.24	G			151
Ash	1.65	G			2368
Aspartic acid	3.067	G			142
Betaine	17.9	MG			210
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	115	MG			365
Choline, total	123.5	MG	550	22.5%	148
Copper, Cu	0.15	MG	0.9	16.7%	1842
Cryptoxanthin, beta	0	UG
Cystine	0.355	G			344
Energy	796	kJ			3669
Energy	190	KCAL			3669
Fatty acids, total monounsaturated	3.043	G			2762
Fatty acids, total polyunsaturated	0.511	G			3898
Fatty acids, total saturated	2.52	G			2925
Fatty acids, total trans	0.282	G			740
Fatty acids, total trans-monoenoic	0.282	G			565
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.425	G			132
Glycine	1.484	G			569
Histidine	1.099	G			248
Hydroxyproline	0.168	G			484
Iron, Fe	3.42	MG	18	19%	1016
Isoleucine	1.459	G			216
Leucine	2.757	G			104
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.997	G			85
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.026	MG	2.3	1.1%	3974
Methionine	0.972	G			53
Niacin	3.88	MG	16	24.3%	2739
Pantothenic acid	0.93	MG	5	18.6%	967
Phenylalanine	1.299	G			201
Phosphorus, P	239	MG	1250	19.1%	1394
Potassium, K	309	MG	3400	9.1%	2410
Proline	1.371	G			441
Protein	33.31	G			125
Retinol	2	UG			2380
Riboflavin	0.287	MG	1.3	22.1%	1469
Selenium, Se	38.8	UG	55	70.5%	461
Serine	1.309	G			184
Sodium, Na	68	MG	1500	4.5%	3984
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.085	MG	1.2	7.1%	3332
Threonine	1.508	G			97
Total lipid (fat)	6.34	G			3429
Tryptophan	0.382	G			111
Tyrosine	1.181	G			130
Valine	1.541	G			260
Vitamin A, IU	6	IU			4524
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	4.44	UG	2.4	185%	346
Vitamin B-12, added	0	UG
Vitamin B-6	0.39	MG	1.7	22.9%	1686
Vitamin B-9 (Folate, food)	8	UG	400	2%	3302
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)	0.11	MG			4171
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	59.82	G			4428
Zinc, Zn	10.93	MG	11	99.4%	85

(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.