Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, cooked, grilled 172124

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.157	G			2218
14:1	0.037	G			639
15:0	0.025	G			618
15:1	0	G
16:0	1.264	G			2953
16:1	0.158	G			2332
17:0	0.062	G			816
17:1	0	G
18:0	0.727	G			2657
18:1	2.178	G			3072
18:1 c	1.987	G			1121
18:1 t	0.191	G			707
18:2	0.313	G			3887
18:2 n-6 c,c	0.262	G			1299
18:2 t,t	0.051	G			37
18:3	0.013	G			5076
18:3 n-3 c,c,c (ALA)	0.013	G			1544
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0	G
20:1	0	G
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0.05	G			1369
22:0	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.585	G			714
Alcohol, ethyl	0	G
Arginine	1.686	G			925
Ash	1.07	G			4293
Aspartic acid	2.374	G			965
Betaine	13	MG			568
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	77	MG			1530
Choline, total	104	MG	550	18.9%	356
Copper, Cu	0.073	MG	0.9	8.1%	4366
Cryptoxanthin, beta	0	UG
Cystine	0.336	G			497
Energy	738	kJ			3916
Energy	176	KCAL			3916
Fatty acids, total monounsaturated	2.373	G			3179
Fatty acids, total polyunsaturated	0.376	G			4430
Fatty acids, total saturated	2.235	G			3136
Fatty acids, total trans	0.242	G			824
Fatty acids, total trans-monoenoic	0.191	G			722
Fatty acids, total trans-polyenoic	0.051	G			396
Fiber, total dietary	0	G
Folate, DFE	11	UG			2943
Folate, total	11	UG			3117
Folic acid	0	UG
Glutamic acid	3.913	G			1080
Glycine	1.587	G			436
Histidine	0.832	G			993
Hydroxyproline	0.28	G			212
Iron, Fe	3.23	MG	18	17.9%	1139
Isoleucine	1.186	G			928
Leucine	2.074	G			920
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.203	G			985
Magnesium, Mg	28	MG	420	6.7%	1942
Manganese, Mn	0.019	MG	2.3	0.8%	4334
Methionine	0.679	G			980
Niacin	5.49	MG	16	34.3%	1669
Pantothenic acid	0.949	MG	5	19%	931
Phenylalanine	1.03	G			998
Phosphorus, P	249	MG	1250	19.9%	1258
Potassium, K	401	MG	3400	11.8%	1044
Proline	1.243	G			753
Protein	26.66	G			830
Retinol	0	UG
Riboflavin	0.344	MG	1.3	26.5%	1004
Selenium, Se	44.3	UG	55	80.5%	314
Serine	1.027	G			982
Sodium, Na	62	MG	1500	4.1%	4369
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.087	MG	1.2	7.3%	3289
Threonine	1.041	G			1147
Tocopherol, beta	0	MG
Tocopherol, delta	0.01	MG			673
Tocopherol, gamma	0.02	MG			1190
Tocotrienol, alpha	0	MG
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	6.94	G			3270
Tryptophan	0.171	G			2336
Tyrosine	0.831	G			1152
Valine	1.293	G			926
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	5.71	UG	2.4	237.9%	228
Vitamin B-12, added	0	UG
Vitamin B-6	0.593	MG	1.7	34.9%	698
Vitamin B-9 (Folate, food)	11	UG	400	2.8%	2655
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.18	MG			3574
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	1.9	UG			165
Vitamin K (phylloquinone)	0.4	UG			3254
Water	64.65	G			3731
Zinc, Zn	7.58	MG	11	68.9%	286

(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.