Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised 171208

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.569	G			689
14:1	0.119	G			123
16:0	4.504	G			758
16:1	0.599	G			631
16:1 c	0.599	G			91
17:0	0.241	G			123
17:1	0.157	G			54
18:0	2.919	G			528
18:1	8.551	G			780
18:1 c	7.364	G			232
18:1 t	1.187	G			101
18:1-11 t (18:1t n-7)	0.403	G			44
18:2	0.743	G			2557
18:2 CLAs	0.098	G			130
18:2 n-6 c,c	0.645	G			816
18:3	0.038	G			3763
18:3 n-3 c,c,c (ALA)	0.038	G			1100
18:4	0	G
20:0	0.014	G			1038
20:1	0.051	G			1123
20:2 n-6 c,c	0.007	G			701
20:4	0.06	G			1092
20:5 n-3 (EPA)	0.003	G			985
22:1	0	G
22:5 n-3 (DPA)	0.005	G			1335
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.013	G			329
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.523	G			901
Alcohol, ethyl	0	G
Arginine	1.758	G			745
Ash	1.22	G			3458
Aspartic acid	2.395	G			937
Betaine	10.7	MG			781
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	99	MG			568
Choline, total	83.2	MG	550	15.1%	824
Copper, Cu	0.086	MG	0.9	9.6%	3668
Cryptoxanthin, beta	0	UG
Cystine	0.28	G			1135
Energy	1219	kJ			2132
Energy	291	KCAL			2132
Fatty acids, total monounsaturated	9.478	G			765
Fatty acids, total polyunsaturated	0.857	G			2932
Fatty acids, total saturated	8.261	G			839
Fatty acids, total trans	1.187	G			156
Fatty acids, total trans-monoenoic	1.187	G			106
Fiber, total dietary	0	G
Folate, DFE	6	UG			4096
Folate, total	6	UG			4382
Folic acid	0	UG
Glutamic acid	4.223	G			706
Glycine	1.218	G			1269
Histidine	0.865	G			859
Hydroxyproline	0.182	G			437
Iron, Fe	2.68	MG	18	14.9%	1592
Isoleucine	1.135	G			1071
Leucine	2.148	G			781
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.335	G			734
Magnesium, Mg	19	MG	420	4.5%	4210
Manganese, Mn	0.012	MG	2.3	0.5%	5065
Methionine	0.758	G			511
Niacin	3.568	MG	16	22.3%	2976
Pantothenic acid	0.685	MG	5	13.7%	1788
Phenylalanine	1.016	G			1052
Phosphorus, P	173	MG	1250	13.8%	3191
Potassium, K	262	MG	3400	7.7%	3251
Proline	1.097	G			1229
Protein	26.7	G			825
Retinol	8	UG			1787
Riboflavin	0.213	MG	1.3	16.4%	2542
Selenium, Se	30.8	UG	55	56%	1015
Serine	1.026	G			985
Sodium, Na	62	MG	1500	4.1%	4369
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.066	MG	1.2	5.5%	4184
Threonine	1.175	G			672
Total lipid (fat)	20.49	G			1100
Tryptophan	0.301	G			648
Tyrosine	0.921	G			777
Valine	1.207	G			1156
Vitamin A, IU	26	IU			3532
Vitamin A, RAE	8	UG	900	0.9%	2666
Vitamin B-12	3.02	UG	2.4	125.8%	656
Vitamin B-12, added	0	UG
Vitamin B-6	0.295	MG	1.7	17.4%	2354
Vitamin B-9 (Folate, food)	6	UG	400	1.5%	3987
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.1	UG			1215
Vitamin D (D2 + D3), International Units	6	IU			1171
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	52.51	G			5093
Zinc, Zn	9.14	MG	11	83.1%	164

(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.