Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 172140

Nutrient	amount		RDI	%	ranking
10:0	0.008	G			1991
12:0	0.009	G			2383
14:0	0.391	G			1071
14:1	0.075	G			289
15:0	0.065	G			222
15:1	0.101	G			13
16:0	3.494	G			1133
16:1	0.427	G			995
16:1 c	0.416	G			196
16:1 t	0.011	G			400
17:0	0.206	G			166
17:1	0.137	G			85
18:0	2.474	G			713
18:1	6.686	G			1158
18:1 c	5.89	G			337
18:1 t	0.796	G			198
18:2	0.844	G			2396
18:2 CLAs	0.052	G			279
18:2 n-6 c,c	0.781	G			746
18:2 t not further defined	0.011	G			794
18:3	0.023	G			4397
18:3 n-3 c,c,c (ALA)	0.023	G			1313
18:4	0	G
20:0	0.006	G			1594
20:1	0.016	G			2322
20:2 n-6 c,c	0	G
20:3	0.039	G			56
20:3 n-6	0.039	G			24
20:4	0.142	G			250
20:5 n-3 (EPA)	0.006	G			734
22:1	0	G
22:5 n-3 (DPA)	0.024	G			416
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.02	G			188
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.806	G			261
Alcohol, ethyl	0	G
Arginine	2.029	G			298
Ash	1.3	G			3177
Aspartic acid	2.922	G			229
Betaine	15.1	MG			343
Caffeine	0	MG
Calcium, Ca	7	MG	1300	0.5%	6045
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	102	MG			526
Choline, total	78.9	MG	550	14.3%	950
Copper, Cu	0.211	MG	0.9	23.4%	1280
Cryptoxanthin, beta	0	UG
Cystine	0.304	G			808
Energy	282	KCAL			2238
Energy	1179	kJ			2252
Fatty acids, total monounsaturated	7.443	G			1164
Fatty acids, total polyunsaturated	1.078	G			2540
Fatty acids, total saturated	6.674	G			1147
Fatty acids, total trans	0.819	G			262
Fatty acids, total trans-monoenoic	0.808	G			196
Fatty acids, total trans-polyenoic	0.011	G			988
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.934	G			293
Glycine	1.304	G			968
Histidine	1.123	G			214
Hydroxyproline	0.14	G			670
Iron, Fe	5.21	MG	18	28.9%	576
Isoleucine	1.411	G			286
Leucine	2.603	G			188
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.909	G			125
Magnesium, Mg	25	MG	420	6%	2408
Manganese, Mn	0.21	MG	2.3	9.1%	2154
Methionine	0.804	G			311
Niacin	5.198	MG	16	32.5%	1879
Pantothenic acid	1.36	MG	5	27.2%	394
Phenylalanine	1.206	G			363
Phosphorus, P	188	MG	1250	15%	2800
Potassium, K	284	MG	3400	8.4%	2872
Proline	1.27	G			681
Protein	27.68	G			663
Retinol	2	UG			2380
Riboflavin	0.853	MG	1.3	65.6%	258
Selenium, Se	35.7	UG	55	64.9%	658
Serine	1.228	G			304
Sodium, Na	71	MG	1500	4.7%	3855
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.125	MG	1.2	10.4%	2477
Threonine	1.422	G			161
Total lipid (fat)	19.01	G			1228
Tryptophan	0.339	G			316
Tyrosine	1.13	G			198
Valine	1.491	G			360
Vitamin A, IU	7	IU			4396
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	7.92	UG	2.4	330%	160
Vitamin B-12, added	0	UG
Vitamin B-6	0.458	MG	1.7	26.9%	1278
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.2	UG			999
Vitamin D (D2 + D3), International Units	7	IU			1096
Vitamin D3 (cholecalciferol)	0.2	UG			648
Vitamin E (alpha-tocopherol)	0.09	MG			4333
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	52.29	G			5113
Zinc, Zn	7.17	MG	11	65.2%	334

(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.