Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised 171219

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.464	G			887
14:1	0.092	G			204
16:0	3.618	G			1065
16:1	0.473	G			873
17:0	0.193	G			180
17:1	0.123	G			106
18:0	2.332	G			779
18:1	6.671	G			1159
18:1 c	5.677	G			357
18:1 t	0.994	G			141
18:1-11 t (18:1t n-7)	0.343	G			55
18:2	1.175	G			1999
18:2 CLAs	0.628	G			12
18:2 n-6 c,c	0.547	G			900
18:3	0.032	G			3966
18:3 n-3 c,c,c (ALA)	0.032	G			1166
18:4	0	G
20:0	0.013	G			1075
20:1	0.038	G			1466
20:2 n-6 c,c	0.006	G			772
20:4	0.05	G			1369
20:5 n-3 (EPA)	0.003	G			985
22:1	0	G
22:5 n-3 (DPA)	0.004	G			1424
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.01	G			457
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.664	G			497
Alcohol, ethyl	0	G
Arginine	1.921	G			429
Ash	1.15	G			3781
Aspartic acid	2.617	G			552
Betaine	10.8	MG			774
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	94	MG			707
Choline, total	91.7	MG	550	16.7%	602
Copper, Cu	0.095	MG	0.9	10.6%	3331
Cryptoxanthin, beta	0	UG
Cystine	0.306	G			783
Energy	261	KCAL			2538
Energy	1093	kJ			2539
Fatty acids, total monounsaturated	7.397	G			1176
Fatty acids, total polyunsaturated	1.271	G			2294
Fatty acids, total saturated	6.629	G			1156
Fatty acids, total trans	0.994	G			198
Fatty acids, total trans-monoenoic	0.994	G			145
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.614	G			408
Glycine	1.331	G			896
Histidine	0.945	G			563
Hydroxyproline	0.199	G			389
Iron, Fe	2.76	MG	18	15.3%	1517
Isoleucine	1.241	G			749
Leucine	2.347	G			420
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.551	G			397
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.013	MG	2.3	0.6%	4906
Methionine	0.829	G			252
Niacin	3.72	MG	16	23.3%	2853
Pantothenic acid	0.726	MG	5	14.5%	1624
Phenylalanine	1.11	G			699
Phosphorus, P	177	MG	1250	14.2%	3082
Potassium, K	270	MG	3400	7.9%	3124
Proline	1.199	G			863
Protein	29.18	G			415
Retinol	8	UG			1787
Riboflavin	0.227	MG	1.3	17.5%	2300
Selenium, Se	32.7	UG	55	59.5%	870
Serine	1.121	G			598
Sodium, Na	66	MG	1500	4.4%	4111
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.071	MG	1.2	5.9%	3885
Threonine	1.284	G			353
Total lipid (fat)	16.05	G			1562
Tryptophan	0.329	G			391
Tyrosine	1.006	G			479
Valine	1.319	G			846
Vitamin A, IU	26	IU			3532
Vitamin A, RAE	8	UG	900	0.9%	2666
Vitamin B-12	3.1	UG	2.4	129.2%	624
Vitamin B-12, added	0	UG
Vitamin B-6	0.314	MG	1.7	18.5%	2201
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
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)	0.05	MG			4669
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	55.43	G			4883
Zinc, Zn	9.59	MG	11	87.2%	146

(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.