Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw 170813

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.41	G			1014
14:1	0.084	G			240
16:0	3.115	G			1300
16:1	0.432	G			983
16:1 c	0.432	G			182
17:0	0.166	G			237
17:1	0.113	G			142
18:0	2.02	G			968
18:1	5.912	G			1326
18:1 c	5.082	G			426
18:1 t	0.831	G			188
18:1-11 t (18:1t n-7)	0.277	G			76
18:2	0.506	G			3150
18:2 CLAs	0.062	G			227
18:2 n-6 c,c	0.444	G			992
18:3	0.019	G			4670
18:3 n-3 c,c,c (ALA)	0.019	G			1393
18:4	0	G
20:0	0.006	G			1594
20:1	0.027	G			1816
20:2 n-6 c,c	0.003	G			1050
20:4	0.044	G			1619
20:5 n-3 (EPA)	0.001	G			1421
22:1	0	G
22:5 n-3 (DPA)	0.003	G			1516
22:6 n-3 (DHA)	0	G
24:0	0.009	G			523
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.094	G			2016
Alcohol, ethyl	0	G
Arginine	1.262	G			1992
Ash	0.98	G			4881
Aspartic acid	1.719	G			2006
Betaine	16.1	MG			284
Caffeine	0	MG
Calcium, Ca	12	MG	1300	0.9%	4954
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	66	MG			2037
Choline, total	63.9	MG	550	11.6%	1365
Copper, Cu	0.071	MG	0.9	7.9%	4459
Cryptoxanthin, beta	0	UG
Cystine	0.201	G			2365
Energy	196	KCAL			3547
Energy	820	kJ			3557
Fatty acids, total monounsaturated	6.568	G			1347
Fatty acids, total polyunsaturated	0.576	G			3672
Fatty acids, total saturated	5.726	G			1361
Fatty acids, total trans	0.831	G			258
Fatty acids, total trans-monoenoic	0.831	G			189
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.032	G			2085
Glycine	0.875	G			2322
Histidine	0.621	G			1867
Hydroxyproline	0.131	G			727
Iron, Fe	2.19	MG	18	12.2%	2248
Isoleucine	0.815	G			2176
Leucine	1.542	G			1989
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.676	G			1904
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.011	MG	2.3	0.5%	5213
Methionine	0.545	G			1778
Niacin	4.032	MG	16	25.2%	2632
Pantothenic acid	0.679	MG	5	13.6%	1839
Phenylalanine	0.73	G			2234
Phosphorus, P	184	MG	1250	14.7%	2909
Potassium, K	336	MG	3400	9.9%	1920
Proline	0.788	G			2504
Protein	19.17	G			2253
Retinol	4	UG			2113
Riboflavin	0.167	MG	1.3	12.8%	3475
Selenium, Se	22.9	UG	55	41.6%	1849
Serine	0.736	G			2201
Sodium, Na	76	MG	1500	5.1%	3631
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.079	MG	1.2	6.6%	3611
Threonine	0.844	G			1880
Total lipid (fat)	13.26	G			1934
Tryptophan	0.216	G			1742
Tyrosine	0.661	G			1955
Valine	0.866	G			2269
Vitamin A, IU	13	IU			4012
Vitamin A, RAE	4	UG	900	0.4%	3135
Vitamin B-12	2.82	UG	2.4	117.5%	773
Vitamin B-12, added	0	UG
Vitamin B-6	0.397	MG	1.7	23.4%	1641
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	4	IU			1425
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.16	MG			3766
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	66.7	G			3408
Zinc, Zn	6.99	MG	11	63.5%	366

(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.