Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled 171789

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.192	G			1930
14:1	0.043	G			549
16:0	1.605	G			2551
16:1	0.234	G			1782
16:1 c	0.234	G			373
17:0	0.084	G			621
17:1	0.063	G			330
18:0	1.02	G			2017
18:1	3.159	G			2455
18:1 c	2.769	G			881
18:1 t	0.39	G			440
18:1-11 t (18:1t n-7)	0.224	G			99
18:2	0.335	G			3787
18:2 CLAs	0.028	G			540
18:2 n-6 c,c	0.307	G			1226
18:3	0.013	G			5076
18:3 n-3 c,c,c (ALA)	0.013	G			1544
18:4	0	G
20:0	0.002	G			2038
20:1	0.005	G			3182
20:2 n-6 c,c	0	G
20:4	0.054	G			1257
20:5 n-3 (EPA)	0.004	G			850
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.008	G			589
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.614	G			641
Alcohol, ethyl	0	G
Arginine	1.863	G			530
Ash	1.22	G			3458
Aspartic acid	2.537	G			687
Betaine	14.1	MG			421
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	81	MG			1303
Choline, total	87.5	MG	550	15.9%	714
Copper, Cu	0.104	MG	0.9	11.6%	2955
Cryptoxanthin, beta	0	UG
Cystine	0.297	G			903
Energy	762	kJ			3813
Energy	182	KCAL			3810
Fatty acids, total monounsaturated	3.503	G			2530
Fatty acids, total polyunsaturated	0.409	G			4277
Fatty acids, total saturated	2.911	G			2624
Fatty acids, total trans	0.39	G			579
Fatty acids, total trans-monoenoic	0.39	G			446
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.475	G			498
Glycine	1.291	G			1015
Histidine	0.917	G			659
Hydroxyproline	0.193	G			399
Iron, Fe	2.9	MG	18	16.1%	1365
Isoleucine	1.203	G			879
Leucine	2.276	G			539
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.474	G			502
Magnesium, Mg	25	MG	420	6%	2408
Manganese, Mn	0.013	MG	2.3	0.6%	4906
Methionine	0.804	G			311
Niacin	5.481	MG	16	34.3%	1676
Pantothenic acid	0.782	MG	5	15.6%	1406
Phenylalanine	1.077	G			824
Phosphorus, P	245	MG	1250	19.6%	1307
Potassium, K	366	MG	3400	10.8%	1418
Proline	1.163	G			999
Protein	28.29	G			559
Retinol	6	UG			1953
Riboflavin	0.222	MG	1.3	17.1%	2379
Selenium, Se	31.7	UG	55	57.6%	940
Serine	1.087	G			713
Sodium, Na	67	MG	1500	4.5%	4041
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.089	MG	1.2	7.4%	3233
Threonine	1.245	G			452
Total lipid (fat)	6.8	G			3300
Tryptophan	0.319	G			487
Tyrosine	0.976	G			570
Valine	1.279	G			966
Vitamin A, IU	20	IU			3731
Vitamin A, RAE	6	UG	900	0.7%	2911
Vitamin B-12	3.39	UG	2.4	141.3%	526
Vitamin B-12, added	0	UG
Vitamin B-6	0.669	MG	1.7	39.4%	462
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)	0.1	MG			4253
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	64.02	G			3828
Zinc, Zn	8.04	MG	11	73.1%	228

(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.