Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised 171199

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.136	G			2408
14:1	0.031	G			736
16:0	1.254	G			2962
16:1	0.187	G			2098
17:0	0.069	G			744
17:1	0.054	G			392
18:0	0.77	G			2567
18:1	2.461	G			2864
18:1 c	2.176	G			1062
18:1 t	0.285	G			562
18:1-11 t (18:1t n-7)	0.204	G			113
18:2	0.392	G			3564
18:2 CLAs	0.002	G			1216
18:2 n-6 c,c	0.39	G			1093
18:3	0.007	G			5659
18:3 n-3 c,c,c (ALA)	0.007	G			1736
18:4	0	G
20:0	0	G
20:1	0	G
20:2 n-6 c,c	0	G
20:4	0.075	G			827
20:5 n-3 (EPA)	0.006	G			734
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.01	G			457
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.833	G			225
Alcohol, ethyl	0	G
Arginine	2.132	G			215
Ash	1.38	G			2979
Aspartic acid	2.919	G			233
Betaine	10.5	MG			800
Caffeine	0	MG
Calcium, Ca	13	MG	1300	1%	4734
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	99	MG			568
Choline, total	101.8	MG	550	18.5%	403
Copper, Cu	0.118	MG	0.9	13.1%	2509
Cryptoxanthin, beta	0	UG
Cystine	0.338	G			483
Energy	795	kJ			3671
Energy	190	KCAL			3669
Fatty acids, total monounsaturated	2.731	G			2938
Fatty acids, total polyunsaturated	0.48	G			3989
Fatty acids, total saturated	2.239	G			3130
Fatty acids, total trans	0.285	G			734
Fatty acids, total trans-monoenoic	0.285	G			561
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.164	G			195
Glycine	1.412	G			709
Histidine	1.046	G			362
Hydroxyproline	0.16	G			514
Iron, Fe	3.36	MG	18	18.7%	1045
Isoleucine	1.388	G			329
Leucine	2.625	G			175
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.853	G			158
Magnesium, Mg	27	MG	420	6.4%	2061
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.925	G			80
Niacin	4.405	MG	16	27.5%	2380
Pantothenic acid	0.81	MG	5	16.2%	1316
Phenylalanine	1.236	G			287
Phosphorus, P	234	MG	1250	18.7%	1497
Potassium, K	360	MG	3400	10.6%	1512
Proline	1.305	G			589
Protein	31.71	G			183
Retinol	2	UG			2380
Riboflavin	0.265	MG	1.3	20.4%	1720
Selenium, Se	37.3	UG	55	67.8%	537
Serine	1.246	G			277
Sodium, Na	63	MG	1500	4.2%	4301
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	1.436	G			152
Total lipid (fat)	7.02	G			3245
Tryptophan	0.364	G			173
Tyrosine	1.124	G			217
Valine	1.467	G			407
Vitamin A, IU	7	IU			4396
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.41	UG	2.4	142.1%	516
Vitamin B-12, added	0	UG
Vitamin B-6	0.59	MG	1.7	34.7%	703
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)	0.08	MG			4425
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	60.96	G			4270
Zinc, Zn	9.53	MG	11	86.6%	151

(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.