Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled 172133

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.201	G			1877
14:1	0.053	G			454
15:0	0.029	G			556
15:1	0	G
16:0	1.658	G			2499
16:1	0.226	G			1833
17:0	0.07	G			736
17:1	0	G
18:0	0.808	G			2484
18:1	2.758	G			2684
18:1 c	2.539	G			941
18:1 t	0.219	G			663
18:2	0.331	G			3801
18:2 n-6 c,c	0.275	G			1278
18:2 t,t	0.056	G			30
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	0.007	G			3016
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0.052	G			1302
22:0	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.599	G			681
Alcohol, ethyl	0	G
Arginine	1.7	G			889
Ash	1.04	G			4477
Aspartic acid	2.395	G			937
Betaine	14.2	MG			407
Caffeine	0	MG
Calcium, Ca	5	MG	1300	0.4%	6546
Carbohydrate, by difference	0.12	G			5367
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	76	MG			1566
Choline, total	99	MG	550	18%	457
Copper, Cu	0.089	MG	0.9	9.9%	3558
Cryptoxanthin, beta	0	UG
Cystine	0.339	G			474
Energy	182	KCAL			3810
Energy	761	kJ			3821
Fatty acids, total monounsaturated	3.044	G			2761
Fatty acids, total polyunsaturated	0.395	G			4342
Fatty acids, total saturated	2.765	G			2740
Fatty acids, total trans	0.275	G			756
Fatty acids, total trans-monoenoic	0.219	G			678
Fatty acids, total trans-polyenoic	0.056	G			357
Fiber, total dietary	0	G
Folate, DFE	11	UG			2943
Folate, total	11	UG			3117
Folic acid	0	UG
Glutamic acid	3.948	G			1036
Glycine	1.601	G			413
Histidine	0.839	G			969
Hydroxyproline	0.276	G			221
Iron, Fe	2.79	MG	18	15.5%	1477
Isoleucine	1.196	G			903
Leucine	2.092	G			881
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.222	G			957
Magnesium, Mg	26	MG	420	6.2%	2220
Manganese, Mn	0.015	MG	2.3	0.7%	4666
Methionine	0.685	G			947
Niacin	5.273	MG	16	33%	1819
Pantothenic acid	0.839	MG	5	16.8%	1227
Phenylalanine	1.039	G			967
Phosphorus, P	232	MG	1250	18.6%	1544
Potassium, K	361	MG	3400	10.6%	1499
Proline	1.254	G			718
Protein	26.3	G			900
Retinol	0	UG
Riboflavin	0.294	MG	1.3	22.6%	1376
Selenium, Se	41.5	UG	55	75.5%	385
Serine	1.036	G			942
Sodium, Na	60	MG	1500	4%	4478
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.075	MG	1.2	6.3%	3743
Threonine	1.051	G			1119
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)	7.66	G			3074
Tryptophan	0.173	G			2325
Tyrosine	0.838	G			1120
Valine	1.305	G			897
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	4.95	UG	2.4	206.3%	303
Vitamin B-12, added	0	UG
Vitamin B-6	0.576	MG	1.7	33.9%	756
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)	1.8	UG			169
Vitamin K (phylloquinone)	0.4	UG			3254
Water	64.88	G			3686
Zinc, Zn	7.09	MG	11	64.5%	346

(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.