Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, raw 172132

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.143	G			2326
14:1	0.039	G			608
15:0	0.021	G			687
15:1	0	G
16:0	1.19	G			3047
16:1	0.165	G			2273
17:0	0.049	G			984
17:1	0	G
18:0	0.577	G			3036
18:1	1.993	G			3194
18:1 c	1.837	G			1164
18:1 t	0.156	G			800
18:2	0.261	G			4155
18:2 n-6 c,c	0.222	G			1383
18:2 t,t	0.04	G			55
18:3	0.004	G			5893
18:3 n-3 c,c,c (ALA)	0.004	G			1817
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0	G
20:1	0.002	G			3490
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0.049	G			1447
22:0	0.006	G			1075
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.257	G			1557
Alcohol, ethyl	0	G
Arginine	1.337	G			1808
Ash	0.9	G			5322
Aspartic acid	1.883	G			1749
Betaine	13.4	MG			520
Caffeine	0	MG
Calcium, Ca	4	MG	1300	0.3%	6799
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	57	MG			2530
Choline, total	86	MG	550	15.6%	749
Copper, Cu	0.094	MG	0.9	10.4%	3364
Cryptoxanthin, beta	0	UG
Cystine	0.267	G			1341
Energy	592	kJ			4634
Energy	141	KCAL			4635
Fatty acids, total monounsaturated	2.937	G			2823
Fatty acids, total polyunsaturated	0.397	G			4334
Fatty acids, total saturated	1.985	G			3325
Fatty acids, total trans	0.196	G			955
Fatty acids, total trans-monoenoic	0.156	G			829
Fatty acids, total trans-polyenoic	0.04	G			496
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	3.104	G			1980
Glycine	1.259	G			1118
Histidine	0.66	G			1702
Hydroxyproline	0.094	G			1025
Iron, Fe	2.31	MG	18	12.8%	2072
Isoleucine	0.941	G			1713
Leucine	1.645	G			1742
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.747	G			1780
Magnesium, Mg	24	MG	420	5.7%	2684
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.538	G			1828
Niacin	5.193	MG	16	32.5%	1881
Pantothenic acid	0.775	MG	5	15.5%	1425
Phenylalanine	0.817	G			1859
Phosphorus, P	215	MG	1250	17.2%	1977
Potassium, K	355	MG	3400	10.4%	1591
Proline	0.986	G			1698
Protein	20.67	G			1932
Retinol	0	UG
Riboflavin	0.238	MG	1.3	18.3%	2121
Selenium, Se	30.4	UG	55	55.3%	1053
Serine	0.814	G			1859
Sodium, Na	60	MG	1500	4%	4478
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.079	MG	1.2	6.6%	3611
Threonine	0.826	G			1956
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)	5.88	G			3566
Tryptophan	0.136	G			2692
Tyrosine	0.659	G			1969
Valine	1.026	G			1754
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	3.93	UG	2.4	163.8%	424
Vitamin B-12, added	0	UG
Vitamin B-6	0.656	MG	1.7	38.6%	498
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
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)	1.5	UG			190
Vitamin K (phylloquinone)	0.2	UG			3494
Water	72.51	G			2614
Zinc, Zn	5.49	MG	11	49.9%	654

(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.