Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised 170821

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.219	G			1774
14:1	0.045	G			530
16:0	1.992	G			2148
16:1	0.259	G			1649
16:1 c	0.259	G			342
17:0	0.111	G			435
17:1	0.077	G			264
18:0	1.3	G			1585
18:1	3.835	G			2112
18:1 c	3.36	G			726
18:1 t	0.475	G			357
18:1-11 t (18:1t n-7)	0.22	G			101
18:2	0.939	G			2265
18:2 CLAs	0.489	G			14
18:2 n-6 c,c	0.45	G			988
18:3	0.017	G			4780
18:3 n-3 c,c,c (ALA)	0.017	G			1434
18:4	0	G
20:0	0.003	G			1906
20:1	0.009	G			2847
20:2 n-6 c,c	0.001	G			1342
20:4	0.08	G			710
20:5 n-3 (EPA)	0.004	G			850
22:1	0	G
22:5 n-3 (DPA)	0.001	G			1658
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	1.829	G			231
Alcohol, ethyl	0	G
Arginine	2.111	G			232
Ash	1.62	G			2408
Aspartic acid	2.876	G			272
Betaine	17.4	MG			220
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	113	MG			386
Choline, total	119	MG	550	21.6%	187
Copper, Cu	0.144	MG	0.9	16%	1952
Cryptoxanthin, beta	0	UG
Cystine	0.337	G			492
Energy	920	kJ			3135
Energy	220	KCAL			3130
Fatty acids, total monounsaturated	4.225	G			2180
Fatty acids, total polyunsaturated	1.044	G			2605
Fatty acids, total saturated	3.638	G			2161
Fatty acids, total trans	0.475	G			487
Fatty acids, total trans-monoenoic	0.475	G			366
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.071	G			226
Glycine	1.463	G			611
Histidine	1.039	G			374
Hydroxyproline	0.219	G			330
Iron, Fe	3.29	MG	18	18.3%	1097
Isoleucine	1.364	G			392
Leucine	2.579	G			207
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.804	G			187
Magnesium, Mg	22	MG	420	5.2%	3294
Manganese, Mn	0.025	MG	2.3	1.1%	4011
Methionine	0.911	G			103
Niacin	3.809	MG	16	23.8%	2789
Pantothenic acid	0.905	MG	5	18.1%	1019
Phenylalanine	1.22	G			325
Phosphorus, P	230	MG	1250	18.4%	1577
Potassium, K	298	MG	3400	8.8%	2605
Proline	1.318	G			549
Protein	32.07	G			169
Retinol	7	UG			1873
Riboflavin	0.277	MG	1.3	21.3%	1586
Selenium, Se	37.5	UG	55	68.2%	525
Serine	1.232	G			298
Sodium, Na	67	MG	1500	4.5%	4041
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.083	MG	1.2	6.9%	3379
Threonine	1.411	G			174
Total lipid (fat)	10.18	G			2499
Tryptophan	0.361	G			192
Tyrosine	1.106	G			241
Valine	1.449	G			468
Vitamin A, IU	24	IU			3610
Vitamin A, RAE	7	UG	900	0.8%	2791
Vitamin B-12	4.3	UG	2.4	179.2%	367
Vitamin B-12, added	0	UG
Vitamin B-6	0.381	MG	1.7	22.4%	1757
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	57.29	G			4703
Zinc, Zn	10.44	MG	11	94.9%	102

(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.