Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, raw 172125

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.307	G			1336
14:1	0.068	G			337
15:0	0.041	G			413
15:1	0	G
16:0	2.448	G			1741
16:1	0.299	G			1446
17:0	0.109	G			441
17:1	0	G
18:0	1.281	G			1609
18:1	4.027	G			2026
18:1 c	3.716	G			652
18:1 t	0.311	G			530
18:2	0.397	G			3548
18:2 n-6 c,c	0.318	G			1206
18:2 t,t	0.078	G			22
18:3	0.016	G			4875
18:3 n-3 c,c,c (ALA)	0.016	G			1468
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0	G
20:1	0.015	G			2379
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	1.14	G			1911
Alcohol, ethyl	0	G
Arginine	1.212	G			2118
Ash	0.88	G			5451
Aspartic acid	1.708	G			2020
Betaine	14.7	MG			370
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	65	MG			2108
Choline, total	83.2	MG	550	15.1%	824
Copper, Cu	0.121	MG	0.9	13.4%	2415
Cryptoxanthin, beta	0	UG
Cystine	0.242	G			1722
Energy	182	KCAL			3810
Energy	762	kJ			3813
Fatty acids, total monounsaturated	4.408	G			2103
Fatty acids, total polyunsaturated	0.463	G			4068
Fatty acids, total saturated	4.186	G			1903
Fatty acids, total trans	0.389	G			580
Fatty acids, total trans-monoenoic	0.311	G			534
Fatty acids, total trans-polyenoic	0.078	G			255
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	2.814	G			2356
Glycine	1.142	G			1507
Histidine	0.598	G			1961
Hydroxyproline	0.135	G			712
Iron, Fe	2.23	MG	18	12.4%	2195
Isoleucine	0.853	G			2045
Leucine	1.491	G			2111
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.584	G			2064
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.015	MG	2.3	0.7%	4666
Methionine	0.488	G			2067
Niacin	3.38	MG	16	21.1%	3102
Pantothenic acid	0.933	MG	5	18.7%	964
Phenylalanine	0.74	G			2203
Phosphorus, P	178	MG	1250	14.2%	3054
Potassium, K	302	MG	3400	8.9%	2548
Proline	0.894	G			2033
Protein	18.75	G			2321
Retinol	0	UG
Riboflavin	0.211	MG	1.3	16.2%	2585
Selenium, Se	28.9	UG	55	52.5%	1183
Serine	0.738	G			2192
Sodium, Na	74	MG	1500	4.9%	3728
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.079	MG	1.2	6.6%	3611
Threonine	0.749	G			2206
Tocopherol, beta	0.01	MG			649
Tocopherol, delta	0.01	MG			673
Tocopherol, gamma	0.03	MG			1101
Tocotrienol, alpha	0.01	MG			633
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	11.33	G			2290
Tryptophan	0.123	G			2850
Tyrosine	0.597	G			2232
Valine	0.93	G			2099
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	4.96	UG	2.4	206.7%	301
Vitamin B-12, added	0	UG
Vitamin B-6	0.375	MG	1.7	22.1%	1804
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.17	MG			3676
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	3.2	UG			109
Vitamin K (phylloquinone)	0.6	UG			3130
Water	70	G			2978
Zinc, Zn	6.58	MG	11	59.8%	433

(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.