Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, cooked, grilled 171212

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.352	G			1173
14:1	0.072	G			310
16:0	2.926	G			1422
16:1	0.436	G			976
16:1 c	0.436	G			178
17:0	0.167	G			234
17:1	0.127	G			98
18:0	1.824	G			1113
18:1	5.828	G			1353
18:1 c	4.983	G			439
18:1 t	0.846	G			181
18:1-11 t (18:1t n-7)	0.566	G			12
18:2	0.654	G			2738
18:2 CLAs	0.057	G			249
18:2 n-6 c,c	0.597	G			853
18:3	0.028	G			4174
18:3 n-3 c,c,c (ALA)	0.028	G			1227
18:4	0	G
20:0	0.003	G			1906
20:1	0.028	G			1781
20:2 n-6 c,c	0.001	G			1342
20:4	0.079	G			774
20:5 n-3 (EPA)	0.003	G			985
22:1	0	G
22:5 n-3 (DPA)	0.001	G			1658
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	1.5	G			950
Alcohol, ethyl	0	G
Arginine	1.731	G			820
Ash	1.01	G			4654
Aspartic acid	2.358	G			992
Betaine	19.9	MG			174
Caffeine	0	MG
Calcium, Ca	16	MG	1300	1.2%	4222
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	98	MG			591
Choline, total	90.7	MG	550	16.5%	629
Copper, Cu	0.103	MG	0.9	11.4%	2983
Cryptoxanthin, beta	0	UG
Cystine	0.276	G			1191
Energy	901	kJ			3216
Energy	215	KCAL			3213
Fatty acids, total monounsaturated	6.491	G			1366
Fatty acids, total polyunsaturated	0.766	G			3144
Fatty acids, total saturated	5.285	G			1486
Fatty acids, total trans	0.846	G			253
Fatty acids, total trans-monoenoic	0.846	G			185
Fiber, total dietary	0	G
Folate, DFE	6	UG			4096
Folate, total	6	UG			4382
Folic acid	0	UG
Glutamic acid	4.159	G			784
Glycine	1.2	G			1316
Histidine	0.852	G			915
Hydroxyproline	0.18	G			441
Iron, Fe	3.31	MG	18	18.4%	1080
Isoleucine	1.118	G			1120
Leucine	2.115	G			836
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.299	G			808
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.747	G			568
Niacin	3.681	MG	16	23%	2876
Pantothenic acid	0.957	MG	5	19.1%	913
Phenylalanine	1.001	G			1106
Phosphorus, P	198	MG	1250	15.8%	2534
Potassium, K	301	MG	3400	8.9%	2566
Proline	1.081	G			1295
Protein	26.3	G			900
Retinol	7	UG			1873
Riboflavin	0.246	MG	1.3	18.9%	1984
Selenium, Se	27.7	UG	55	50.4%	1321
Serine	1.01	G			1034
Sodium, Na	73	MG	1500	4.9%	3763
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.089	MG	1.2	7.4%	3233
Threonine	1.157	G			733
Total lipid (fat)	12.25	G			2116
Tryptophan	0.296	G			685
Tyrosine	0.907	G			815
Valine	1.188	G			1195
Vitamin A, IU	23	IU			3645
Vitamin A, RAE	7	UG	900	0.8%	2791
Vitamin B-12	4.22	UG	2.4	175.8%	381
Vitamin B-12, added	0	UG
Vitamin B-6	0.456	MG	1.7	26.8%	1282
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	4	IU			1425
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.07	MG			4501
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	60.52	G			4328
Zinc, Zn	10.19	MG	11	92.6%	119

(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.