Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, choice, raw 172122

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.164	G			2145
14:1	0.037	G			639
15:0	0.025	G			618
15:1	0	G
16:0	1.374	G			2818
16:1	0.173	G			2205
17:0	0.063	G			804
17:1	0	G
18:0	0.683	G			2749
18:1	2.215	G			3042
18:1 c	2.039	G			1101
18:1 t	0.175	G			751
18:2	0.266	G			4127
18:2 n-6 c,c	0.223	G			1381
18:2 t,t	0.043	G			50
18:3	0.01	G			5315
18:3 n-3 c,c,c (ALA)	0.01	G			1643
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0	G
20:1	0.005	G			3182
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0.05	G			1369
22:0	0.017	G			587
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.247	G			1592
Alcohol, ethyl	0	G
Arginine	1.326	G			1836
Ash	0.91	G			5265
Aspartic acid	1.868	G			1783
Betaine	12.2	MG			652
Caffeine	0	MG
Calcium, Ca	5	MG	1300	0.4%	6546
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	56	MG			2565
Choline, total	75.1	MG	550	13.7%	1035
Copper, Cu	0.131	MG	0.9	14.6%	2187
Cryptoxanthin, beta	0	UG
Cystine	0.265	G			1378
Energy	606	kJ			4551
Energy	145	KCAL			4538
Fatty acids, total monounsaturated	2.43	G			3146
Fatty acids, total polyunsaturated	0.326	G			4649
Fatty acids, total saturated	2.328	G			3055
Fatty acids, total trans	0.219	G			888
Fatty acids, total trans-monoenoic	0.175	G			763
Fatty acids, total trans-polyenoic	0.043	G			472
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	3.079	G			2022
Glycine	1.249	G			1144
Histidine	0.655	G			1734
Hydroxyproline	0.085	G			1073
Iron, Fe	2.01	MG	18	11.2%	2507
Isoleucine	0.933	G			1754
Leucine	1.632	G			1780
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.733	G			1809
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.534	G			1855
Niacin	4.58	MG	16	28.6%	2281
Pantothenic acid	0.779	MG	5	15.6%	1415
Phenylalanine	0.81	G			1906
Phosphorus, P	200	MG	1250	16%	2456
Potassium, K	339	MG	3400	10%	1865
Proline	0.978	G			1727
Protein	20.51	G			1976
Retinol	0	UG
Riboflavin	0.235	MG	1.3	18.1%	2154
Selenium, Se	30.8	UG	55	56%	1015
Serine	0.808	G			1892
Sodium, Na	59	MG	1500	3.9%	4533
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.085	MG	1.2	7.1%	3332
Threonine	0.819	G			1983
Tocopherol, beta	0.01	MG			649
Tocopherol, delta	0	MG
Tocopherol, gamma	0.02	MG			1190
Tocotrienol, alpha	0.01	MG			633
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	6.36	G			3422
Tryptophan	0.135	G			2707
Tyrosine	0.654	G			2000
Valine	1.018	G			1789
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	3.98	UG	2.4	165.8%	417
Vitamin B-12, added	0	UG
Vitamin B-6	0.516	MG	1.7	30.4%	1007
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.09	MG			4333
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	1.5	UG			190
Vitamin K (phylloquinone)	0.2	UG			3494
Water	72.87	G			2542
Zinc, Zn	3.98	MG	11	36.2%	1288

(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.