Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised 171226

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.184	G			1975
14:1	0.04	G			588
16:0	1.596	G			2562
16:1	0.227	G			1829
16:1 c	0.227	G			385
17:0	0.087	G			606
17:1	0.064	G			320
18:0	1.005	G			2049
18:1	3.079	G			2501
18:1 c	2.685	G			902
18:1 t	0.394	G			435
18:1-11 t (18:1t n-7)	0.221	G			100
18:2	0.437	G			3395
18:2 CLAs	0.012	G			921
18:2 n-6 c,c	0.425	G			1037
18:3	0.01	G			5315
18:3 n-3 c,c,c (ALA)	0.01	G			1643
18:4	0	G
20:0	0.002	G			2038
20:1	0.004	G			3272
20:2 n-6 c,c	0.001	G			1342
20:4	0.074	G			837
20:5 n-3 (EPA)	0.006	G			734
22:1	0	G
22:5 n-3 (DPA)	0.001	G			1658
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.01	G			457
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.778	G			305
Alcohol, ethyl	0	G
Arginine	2.053	G			284
Ash	1.35	G			3055
Aspartic acid	2.796	G			324
Betaine	10.4	MG			804
Caffeine	0	MG
Calcium, Ca	13	MG	1300	1%	4734
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	98	MG			591
Choline, total	99.7	MG	550	18.1%	433
Copper, Cu	0.116	MG	0.9	12.9%	2557
Cryptoxanthin, beta	0	UG
Cystine	0.327	G			580
Energy	200	KCAL			3471
Energy	839	kJ			3468
Fatty acids, total monounsaturated	3.414	G			2572
Fatty acids, total polyunsaturated	0.528	G			3824
Fatty acids, total saturated	2.884	G			2647
Fatty acids, total trans	0.394	G			577
Fatty acids, total trans-monoenoic	0.394	G			443
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	4.931	G			296
Glycine	1.422	G			687
Histidine	1.01	G			430
Hydroxyproline	0.213	G			349
Iron, Fe	3.29	MG	18	18.3%	1097
Isoleucine	1.326	G			510
Leucine	2.508	G			261
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.726	G			238
Magnesium, Mg	26	MG	420	6.2%	2220
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.885	G			145
Niacin	4.347	MG	16	27.2%	2411
Pantothenic acid	0.798	MG	5	16%	1354
Phenylalanine	1.186	G			428
Phosphorus, P	228	MG	1250	18.2%	1631
Potassium, K	352	MG	3400	10.4%	1642
Proline	1.281	G			656
Protein	31.18	G			208
Retinol	7	UG			1873
Riboflavin	0.26	MG	1.3	20%	1764
Selenium, Se	36.6	UG	55	66.5%	565
Serine	1.197	G			372
Sodium, Na	62	MG	1500	4.1%	4369
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.079	MG	1.2	6.6%	3611
Threonine	1.372	G			221
Total lipid (fat)	8.41	G			2893
Tryptophan	0.351	G			238
Tyrosine	1.075	G			307
Valine	1.409	G			580
Vitamin A, IU	24	IU			3610
Vitamin A, RAE	7	UG	900	0.8%	2791
Vitamin B-12	3.36	UG	2.4	140%	540
Vitamin B-12, added	0	UG
Vitamin B-6	0.578	MG	1.7	34%	747
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)	0.08	MG			4425
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	60.15	G			4377
Zinc, Zn	9.28	MG	11	84.4%	160

(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.