Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised 171207

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.245	G			1607
14:1	0.056	G			429
16:0	2.251	G			1897
16:1	0.341	G			1273
17:0	0.116	G			410
17:1	0.093	G			204
18:0	1.352	G			1523
18:1	4.528	G			1815
18:1 c	4.101	G			585
18:1 t	0.427	G			398
18:1-11 t (18:1t n-7)	0.297	G			68
18:2	0.43	G			3421
18:2 CLAs	0.034	G			469
18:2 n-6 c,c	0.396	G			1081
18:3	0.018	G			4724
18:3 n-3 c,c,c (ALA)	0.018	G			1414
18:4	0	G
20:0	0.004	G			1796
20:1	0.024	G			1933
20:2 n-6 c,c	0.001	G			1342
20:4	0.063	G			1051
20:5 n-3 (EPA)	0.003	G			985
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.012	G			354
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.812	G			250
Alcohol, ethyl	0	G
Arginine	2.108	G			238
Ash	1.42	G			2835
Aspartic acid	2.886	G			263
Betaine	11.7	MG			701
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	107	MG			442
Choline, total	99.5	MG	550	18.1%	438
Copper, Cu	0.101	MG	0.9	11.2%	3038
Cryptoxanthin, beta	0	UG
Cystine	0.334	G			516
Energy	917	kJ			3143
Energy	219	KCAL			3142
Fatty acids, total monounsaturated	5.041	G			1835
Fatty acids, total polyunsaturated	0.516	G			3882
Fatty acids, total saturated	3.981	G			2005
Fatty acids, total trans	0.427	G			536
Fatty acids, total trans-monoenoic	0.427	G			405
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.105	G			212
Glycine	1.396	G			743
Histidine	1.034	G			381
Hydroxyproline	0.158	G			531
Iron, Fe	3.21	MG	18	17.8%	1151
Isoleucine	1.373	G			366
Leucine	2.595	G			195
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.821	G			173
Magnesium, Mg	22	MG	420	5.2%	3294
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.914	G			94
Niacin	3.976	MG	16	24.9%	2676
Pantothenic acid	0.78	MG	5	15.6%	1410
Phenylalanine	1.222	G			318
Phosphorus, P	207	MG	1250	16.6%	2232
Potassium, K	308	MG	3400	9.1%	2439
Proline	1.29	G			634
Protein	31.35	G			196
Retinol	2	UG			2380
Riboflavin	0.254	MG	1.3	19.5%	1855
Selenium, Se	35.7	UG	55	64.9%	658
Serine	1.232	G			298
Sodium, Na	65	MG	1500	4.3%	4170
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.072	MG	1.2	6%	3851
Threonine	1.42	G			165
Total lipid (fat)	10.41	G			2455
Tryptophan	0.36	G			197
Tyrosine	1.112	G			234
Valine	1.45	G			461
Vitamin A, IU	6	IU			4524
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.48	UG	2.4	145%	493
Vitamin B-12, added	0	UG
Vitamin B-6	0.326	MG	1.7	19.2%	2121
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)	0.09	MG			4333
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	58.11	G			4624
Zinc, Zn	11.38	MG	11	103.5%	73

(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.