Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled 171786

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.183	G			1979
14:1	0.036	G			657
16:0	1.416	G			2771
16:1	0.195	G			2044
16:1 c	0.195	G			433
17:0	0.078	G			669
17:1	0.053	G			400
18:0	0.957	G			2161
18:1	2.79	G			2659
18:1 c	2.366	G			998
18:1 t	0.424	G			404
18:1-11 t (18:1t n-7)	0.25	G			90
18:2	0.295	G			3980
18:2 CLAs	0.027	G			562
18:2 n-6 c,c	0.267	G			1291
18:3	0.012	G			5153
18:3 n-3 c,c,c (ALA)	0.012	G			1573
18:4	0	G
20:0	0.003	G			1906
20:1	0.007	G			3016
20:2 n-6 c,c	0	G
20:4	0.032	G			2100
20:5 n-3 (EPA)	0.003	G			985
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.005	G			794
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.62	G			621
Alcohol, ethyl	0	G
Arginine	1.87	G			520
Ash	1.24	G			3399
Aspartic acid	2.548	G			673
Betaine	13.6	MG			489
Caffeine	0	MG
Calcium, Ca	12	MG	1300	0.9%	4954
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	83	MG			1188
Choline, total	90.2	MG	550	16.4%	643
Copper, Cu	0.101	MG	0.9	11.2%	3038
Cryptoxanthin, beta	0	UG
Cystine	0.298	G			884
Energy	177	KCAL			3892
Energy	739	kJ			3912
Fatty acids, total monounsaturated	3.081	G			2745
Fatty acids, total polyunsaturated	0.343	G			4575
Fatty acids, total saturated	2.642	G			2824
Fatty acids, total trans	0.424	G			542
Fatty acids, total trans-monoenoic	0.424	G			412
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.493	G			488
Glycine	1.296	G			1001
Histidine	0.92	G			652
Hydroxyproline	0.194	G			397
Iron, Fe	2.89	MG	18	16.1%	1374
Isoleucine	1.208	G			867
Leucine	2.285	G			526
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.484	G			486
Magnesium, Mg	24	MG	420	5.7%	2684
Manganese, Mn	0.013	MG	2.3	0.6%	4906
Methionine	0.807	G			305
Niacin	5.375	MG	16	33.6%	1756
Pantothenic acid	0.831	MG	5	16.6%	1246
Phenylalanine	1.081	G			808
Phosphorus, P	245	MG	1250	19.6%	1307
Potassium, K	366	MG	3400	10.8%	1418
Proline	1.168	G			979
Protein	28.41	G			533
Retinol	6	UG			1953
Riboflavin	0.232	MG	1.3	17.8%	2205
Selenium, Se	30.9	UG	55	56.2%	1005
Serine	1.091	G			704
Sodium, Na	67	MG	1500	4.5%	4041
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.099	MG	1.2	8.3%	2967
Threonine	1.25	G			440
Total lipid (fat)	6.14	G			3492
Tryptophan	0.32	G			476
Tyrosine	0.98	G			554
Valine	1.284	G			950
Vitamin A, IU	21	IU			3703
Vitamin A, RAE	6	UG	900	0.7%	2911
Vitamin B-12	3.57	UG	2.4	148.8%	469
Vitamin B-12, added	0	UG
Vitamin B-6	0.664	MG	1.7	39.1%	474
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	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	64.65	G			3731
Zinc, Zn	8.27	MG	11	75.2%	207

(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.