Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised 170811

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.256	G			1554
14:1	0.063	G			363
16:0	2.396	G			1782
16:1	0.368	G			1188
17:0	0.124	G			383
17:1	0.101	G			175
18:0	1.46	G			1408
18:1	4.991	G			1631
18:1 c	4.564	G			508
18:1 t	0.427	G			398
18:1-11 t (18:1t n-7)	0.29	G			71
18:2	0.422	G			3449
18:2 CLAs	0.035	G			453
18:2 n-6 c,c	0.388	G			1095
18:3	0.018	G			4724
18:3 n-3 c,c,c (ALA)	0.018	G			1414
18:4	0	G
20:0	0.003	G			1906
20:1	0.028	G			1781
20:2 n-6 c,c	0.001	G			1342
20:4	0.063	G			1051
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	1.787	G			290
Alcohol, ethyl	0	G
Arginine	2.079	G			259
Ash	1.56	G			2538
Aspartic acid	2.846	G			291
Betaine	12.4	MG			632
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	106	MG			457
Choline, total	95.6	MG	550	17.4%	518
Copper, Cu	0.098	MG	0.9	10.9%	3214
Cryptoxanthin, beta	0	UG
Cystine	0.329	G			557
Energy	928	kJ			3107
Energy	222	KCAL			3096
Fatty acids, total monounsaturated	5.551	G			1660
Fatty acids, total polyunsaturated	0.508	G			3913
Fatty acids, total saturated	4.253	G			1871
Fatty acids, total trans	0.427	G			536
Fatty acids, total trans-monoenoic	0.427	G			405
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.034	G			247
Glycine	1.377	G			786
Histidine	1.02	G			413
Hydroxyproline	0.156	G			545
Iron, Fe	3.25	MG	18	18.1%	1119
Isoleucine	1.353	G			422
Leucine	2.559	G			224
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.781	G			207
Magnesium, Mg	22	MG	420	5.2%	3294
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.901	G			122
Niacin	4.02	MG	16	25.1%	2644
Pantothenic acid	0.782	MG	5	15.6%	1406
Phenylalanine	1.205	G			369
Phosphorus, P	210	MG	1250	16.8%	2137
Potassium, K	312	MG	3400	9.2%	2365
Proline	1.272	G			677
Protein	30.91	G			228
Retinol	2	UG			2380
Riboflavin	0.252	MG	1.3	19.4%	1876
Selenium, Se	35.3	UG	55	64.2%	683
Serine	1.214	G			336
Sodium, Na	65	MG	1500	4.3%	4170
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.071	MG	1.2	5.9%	3885
Threonine	1.4	G			187
Total lipid (fat)	10.91	G			2362
Tryptophan	0.355	G			216
Tyrosine	1.096	G			267
Valine	1.43	G			521
Vitamin A, IU	5	IU			4658
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.55	UG	2.4	147.9%	479
Vitamin B-12, added	0	UG
Vitamin B-6	0.325	MG	1.7	19.1%	2124
Vitamin B-9 (Folate, food)	8	UG	400	2%	3302
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)	0.1	MG			4253
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	57.56	G			4675
Zinc, Zn	11.39	MG	11	103.5%	72

(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.