Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, raw 172134

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.291	G			1390
14:1	0.063	G			363
15:0	0.04	G			424
15:1	0	G
16:0	2.276	G			1875
16:1	0.278	G			1545
17:0	0.107	G			458
17:1	0	G
18:0	1.233	G			1673
18:1	3.79	G			2138
18:1 c	3.495	G			689
18:1 t	0.295	G			551
18:2	0.403	G			3522
18:2 n-6 c,c	0.327	G			1194
18:2 t,t	0.076	G			23
18:3	0.017	G			4780
18:3 n-3 c,c,c (ALA)	0.017	G			1434
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0	G
20:1	0.013	G			2496
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0.055	G			1238
22:0	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.155	G			1870
Alcohol, ethyl	0	G
Arginine	1.228	G			2074
Ash	0.9	G			5322
Aspartic acid	1.73	G			1987
Betaine	13.5	MG			505
Caffeine	0	MG
Calcium, Ca	6	MG	1300	0.5%	6278
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	66	MG			2037
Choline, total	92.9	MG	550	16.9%	569
Copper, Cu	0.119	MG	0.9	13.2%	2480
Cryptoxanthin, beta	0	UG
Cystine	0.245	G			1676
Energy	176	KCAL			3916
Energy	736	kJ			3922
Fatty acids, total monounsaturated	4.144	G			2219
Fatty acids, total polyunsaturated	0.475	G			4021
Fatty acids, total saturated	3.945	G			2022
Fatty acids, total trans	0.371	G			607
Fatty acids, total trans-monoenoic	0.295	G			551
Fatty acids, total trans-polyenoic	0.076	G			266
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	2.851	G			2315
Glycine	1.156	G			1466
Histidine	0.606	G			1925
Hydroxyproline	0.118	G			812
Iron, Fe	2.36	MG	18	13.1%	1993
Isoleucine	0.864	G			2003
Leucine	1.511	G			2063
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.605	G			2031
Magnesium, Mg	21	MG	420	5%	3631
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.495	G			2038
Niacin	3.42	MG	16	21.4%	3080
Pantothenic acid	0.952	MG	5	19%	924
Phenylalanine	0.75	G			2170
Phosphorus, P	184	MG	1250	14.7%	2909
Potassium, K	309	MG	3400	9.1%	2410
Proline	0.905	G			1984
Protein	18.99	G			2286
Retinol	0	UG
Riboflavin	0.227	MG	1.3	17.5%	2300
Selenium, Se	29.8	UG	55	54.2%	1109
Serine	0.748	G			2155
Sodium, Na	74	MG	1500	4.9%	3728
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.099	MG	1.2	8.3%	2967
Threonine	0.759	G			2185
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)	10.52	G			2436
Tryptophan	0.125	G			2823
Tyrosine	0.605	G			2200
Valine	0.942	G			2052
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	5.05	UG	2.4	210.4%	276
Vitamin B-12, added	0	UG
Vitamin B-6	0.37	MG	1.7	21.8%	1829
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	70.46	G			2913
Zinc, Zn	6.88	MG	11	62.5%	386

(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.