Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised 170823

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.198	G			1905
14:1	0.041	G			570
16:0	1.788	G			2370
16:1	0.229	G			1820
16:1 c	0.229	G			382
17:0	0.105	G			471
17:1	0.073	G			280
18:0	1.158	G			1794
18:1	3.432	G			2295
18:1 c	2.975	G			833
18:1 t	0.457	G			371
18:1-11 t (18:1t n-7)	0.228	G			98
18:2	0.478	G			3259
18:2 CLAs	0.036	G			442
18:2 n-6 c,c	0.442	G			999
18:3	0.017	G			4780
18:3 n-3 c,c,c (ALA)	0.017	G			1434
18:4	0	G
20:0	0.002	G			2038
20:1	0.007	G			3016
20:2 n-6 c,c	0.001	G			1342
20:4	0.068	G			966
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	G
24:0	0.012	G			354
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.817	G			246
Alcohol, ethyl	0	G
Arginine	2.097	G			247
Ash	1.71	G			2249
Aspartic acid	2.857	G			279
Betaine	16.3	MG			273
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	115.8	MG	550	21.1%	216
Copper, Cu	0.142	MG	0.9	15.8%	1984
Cryptoxanthin, beta	0	UG
Cystine	0.334	G			516
Energy	885	kJ			3278
Energy	211	KCAL			3278
Fatty acids, total monounsaturated	3.782	G			2387
Fatty acids, total polyunsaturated	0.569	G			3689
Fatty acids, total saturated	3.263	G			2397
Fatty acids, total trans	0.457	G			510
Fatty acids, total trans-monoenoic	0.457	G			377
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.038	G			243
Glycine	1.453	G			628
Histidine	1.032	G			387
Hydroxyproline	0.218	G			333
Iron, Fe	3.21	MG	18	17.8%	1151
Isoleucine	1.355	G			415
Leucine	2.562	G			219
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.785	G			199
Magnesium, Mg	22	MG	420	5.2%	3294
Manganese, Mn	0.047	MG	2.3	2%	3503
Methionine	0.905	G			114
Niacin	3.87	MG	16	24.2%	2752
Pantothenic acid	0.906	MG	5	18.1%	1017
Phenylalanine	1.212	G			352
Phosphorus, P	230	MG	1250	18.4%	1577
Potassium, K	288	MG	3400	8.5%	2799
Proline	1.309	G			577
Protein	31.86	G			177
Retinol	7	UG			1873
Riboflavin	0.281	MG	1.3	21.6%	1527
Selenium, Se	39.2	UG	55	71.3%	448
Serine	1.224	G			311
Sodium, Na	69	MG	1500	4.6%	3941
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.079	MG	1.2	6.6%	3611
Threonine	1.402	G			184
Total lipid (fat)	9.34	G			2683
Tryptophan	0.359	G			204
Tyrosine	1.098	G			261
Valine	1.44	G			490
Vitamin A, IU	25	IU			3564
Vitamin A, RAE	7	UG	900	0.8%	2791
Vitamin B-12	4.35	UG	2.4	181.3%	363
Vitamin B-12, added	0	UG
Vitamin B-6	0.398	MG	1.7	23.4%	1636
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)	0.1	MG			4253
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	58.05	G			4630
Zinc, Zn	10.31	MG	11	93.7%	107

(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.