Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised 171200

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.159	G			2204
14:1	0.039	G			608
16:0	1.47	G			2714
16:1	0.233	G			1785
17:0	0.08	G			649
17:1	0.066	G			307
18:0	0.877	G			2325
18:1	3.005	G			2533
18:1 c	2.707	G			898
18:1 t	0.298	G			547
18:1-11 t (18:1t n-7)	0.205	G			111
18:2	0.383	G			3599
18:2 CLAs	0.016	G			802
18:2 n-6 c,c	0.368	G			1125
18:3	0.008	G			5583
18:3 n-3 c,c,c (ALA)	0.008	G			1708
18:4	0	G
20:0	0	G
20:1	0.004	G			3272
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	0.011	G			392
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.819	G			245
Alcohol, ethyl	0	G
Arginine	2.117	G			226
Ash	1.4	G			2882
Aspartic acid	2.898	G			249
Betaine	10.8	MG			774
Caffeine	0	MG
Calcium, Ca	13	MG	1300	1%	4734
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	98	MG			591
Choline, total	101.2	MG	550	18.4%	410
Copper, Cu	0.131	MG	0.9	14.6%	2187
Cryptoxanthin, beta	0	UG
Cystine	0.335	G			507
Energy	196	KCAL			3547
Energy	820	kJ			3557
Fatty acids, total monounsaturated	3.346	G			2603
Fatty acids, total polyunsaturated	0.474	G			4025
Fatty acids, total saturated	2.596	G			2859
Fatty acids, total trans	0.298	G			704
Fatty acids, total trans-monoenoic	0.298	G			548
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.126	G			209
Glycine	1.402	G			729
Histidine	1.038	G			377
Hydroxyproline	0.159	G			521
Iron, Fe	3.6	MG	18	20%	943
Isoleucine	1.378	G			354
Leucine	2.605	G			185
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.832	G			169
Magnesium, Mg	25	MG	420	6%	2408
Manganese, Mn	0.015	MG	2.3	0.7%	4666
Methionine	0.918	G			88
Niacin	4.716	MG	16	29.5%	2186
Pantothenic acid	0.82	MG	5	16.4%	1280
Phenylalanine	1.227	G			304
Phosphorus, P	234	MG	1250	18.7%	1497
Potassium, K	359	MG	3400	10.6%	1526
Proline	1.295	G			619
Protein	31.48	G			191
Retinol	2	UG			2380
Riboflavin	0.275	MG	1.3	21.2%	1600
Selenium, Se	38.1	UG	55	69.3%	491
Serine	1.237	G			288
Sodium, Na	61	MG	1500	4.1%	4419
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	1.425	G			156
Total lipid (fat)	7.78	G			3044
Tryptophan	0.361	G			192
Tyrosine	1.116	G			228
Valine	1.456	G			438
Vitamin A, IU	6	IU			4524
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.39	UG	2.4	141.3%	526
Vitamin B-12, added	0	UG
Vitamin B-6	0.543	MG	1.7	31.9%	882
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	60.41	G			4339
Zinc, Zn	9.44	MG	11	85.8%	154

(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.