Beef, chuck, under blade pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw 170814

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.424	G			976
14:1	0.091	G			210
16:0	3.216	G			1243
16:1	0.451	G			928
16:1 c	0.451	G			159
17:0	0.169	G			230
17:1	0.115	G			131
18:0	2.071	G			928
18:1	6.107	G			1273
18:1 c	5.261	G			401
18:1 t	0.846	G			181
18:1-11 t (18:1t n-7)	0.278	G			75
18:2	0.515	G			3116
18:2 CLAs	0.064	G			218
18:2 n-6 c,c	0.451	G			986
18:3	0.021	G			4505
18:3 n-3 c,c,c (ALA)	0.021	G			1351
18:4	0	G
20:0	0.007	G			1496
20:1	0.031	G			1644
20:2 n-6 c,c	0.003	G			1050
20:4	0.045	G			1579
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	1.093	G			2020
Alcohol, ethyl	0	G
Arginine	1.261	G			1995
Ash	0.98	G			4881
Aspartic acid	1.718	G			2007
Betaine	17.1	MG			233
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	64.5	MG	550	11.7%	1339
Copper, Cu	0.073	MG	0.9	8.1%	4366
Cryptoxanthin, beta	0	UG
Cystine	0.201	G			2365
Energy	202	KCAL			3427
Energy	845	kJ			3431
Fatty acids, total monounsaturated	6.794	G			1299
Fatty acids, total polyunsaturated	0.588	G			3636
Fatty acids, total saturated	5.896	G			1313
Fatty acids, total trans	0.846	G			253
Fatty acids, total trans-monoenoic	0.846	G			185
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.029	G			2091
Glycine	0.874	G			2329
Histidine	0.621	G			1867
Hydroxyproline	0.131	G			727
Iron, Fe	2.13	MG	18	11.8%	2312
Isoleucine	0.815	G			2176
Leucine	1.541	G			1992
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.675	G			1905
Magnesium, Mg	19	MG	420	4.5%	4210
Manganese, Mn	0.011	MG	2.3	0.5%	5213
Methionine	0.544	G			1790
Niacin	3.983	MG	16	24.9%	2671
Pantothenic acid	0.63	MG	5	12.6%	2103
Phenylalanine	0.729	G			2238
Phosphorus, P	181	MG	1250	14.5%	2981
Potassium, K	329	MG	3400	9.7%	2031
Proline	0.787	G			2509
Protein	19.15	G			2257
Retinol	4	UG			2113
Riboflavin	0.167	MG	1.3	12.8%	3475
Selenium, Se	21.7	UG	55	39.5%	2038
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	0.843	G			1885
Total lipid (fat)	13.93	G			1837
Tryptophan	0.216	G			1742
Tyrosine	0.66	G			1961
Valine	0.866	G			2269
Vitamin A, IU	13	IU			4012
Vitamin A, RAE	4	UG	900	0.4%	3135
Vitamin B-12	2.94	UG	2.4	122.5%	707
Vitamin B-12, added	0	UG
Vitamin B-6	0.38	MG	1.7	22.4%	1764
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)	0.16	MG			3766
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	66	G			3504
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.