Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, raw 171213

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.319	G			1297
14:1	0.066	G			348
16:0	2.602	G			1632
16:1	0.359	G			1217
16:1 c	0.359	G			244
17:0	0.151	G			291
17:1	0.106	G			164
18:0	1.747	G			1173
18:1	5.093	G			1601
18:1 c	4.363	G			542
18:1 t	0.73	G			218
18:1-11 t (18:1t n-7)	0.438	G			40
18:2	0.504	G			3152
18:2 CLAs	0.046	G			329
18:2 n-6 c,c	0.458	G			974
18:3	0.022	G			4449
18:3 n-3 c,c,c (ALA)	0.022	G			1336
18:4	0	G
20:0	0.003	G			1906
20:1	0.019	G			2188
20:2 n-6 c,c	0.001	G			1342
20:4	0.052	G			1302
20:5 n-3 (EPA)	0.001	G			1421
22:1	0	G
22:5 n-3 (DPA)	0.001	G			1658
22:6 n-3 (DHA)	0	G
24:0	0.009	G			523
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.083	G			2042
Alcohol, ethyl	0	G
Arginine	1.25	G			2015
Ash	0.9	G			5322
Aspartic acid	1.703	G			2035
Betaine	20.8	MG			163
Caffeine	0	MG
Calcium, Ca	11	MG	1300	0.8%	5162
Carbohydrate, by difference	0.36	G			5223
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	69	MG			1882
Choline, total	69.8	MG	550	12.7%	1171
Copper, Cu	0.075	MG	0.9	8.3%	4241
Cryptoxanthin, beta	0	UG
Cystine	0.199	G			2399
Energy	182	KCAL			3810
Energy	762	kJ			3813
Fatty acids, total monounsaturated	5.643	G			1627
Fatty acids, total polyunsaturated	0.579	G			3662
Fatty acids, total saturated	4.831	G			1627
Fatty acids, total trans	0.73	G			304
Fatty acids, total trans-monoenoic	0.73	G			224
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.003	G			2119
Glycine	0.866	G			2349
Histidine	0.615	G			1887
Hydroxyproline	0.13	G			736
Iron, Fe	2.38	MG	18	13.2%	1964
Isoleucine	0.808	G			2200
Leucine	1.528	G			2026
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.66	G			1933
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.539	G			1820
Niacin	3.252	MG	16	20.3%	3185
Pantothenic acid	0.786	MG	5	15.7%	1391
Phenylalanine	0.723	G			2261
Phosphorus, P	178	MG	1250	14.2%	3054
Potassium, K	315	MG	3400	9.3%	2300
Proline	0.78	G			2535
Protein	18.99	G			2286
Retinol	4	UG			2113
Riboflavin	0.191	MG	1.3	14.7%	2961
Selenium, Se	21.2	UG	55	38.5%	2121
Serine	0.729	G			2231
Sodium, Na	76	MG	1500	5.1%	3631
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	0.835	G			1914
Total lipid (fat)	11.64	G			2219
Tryptophan	0.214	G			1773
Tyrosine	0.655	G			1995
Valine	0.858	G			2291
Vitamin A, IU	13	IU			4012
Vitamin A, RAE	4	UG	900	0.4%	3135
Vitamin B-12	3.03	UG	2.4	126.3%	649
Vitamin B-12, added	0	UG
Vitamin B-6	0.399	MG	1.7	23.5%	1626
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
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)	0.14	MG			3896
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	68.11	G			3227
Zinc, Zn	7.4	MG	11	67.3%	311

(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.