Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, raw 172141

Nutrient	amount		RDI	%	ranking
10:0	0.006	G			2150
12:0	0.008	G			2450
14:0	0.322	G			1279
14:1	0.058	G			413
15:0	0.051	G			311
15:1	0.064	G			23
16:0	2.739	G			1538
16:1	0.312	G			1383
16:1 c	0.309	G			287
16:1 t	0.004	G			641
17:0	0.157	G			268
17:1	0.096	G			187
18:0	2.045	G			945
18:1	5.107	G			1598
18:1 c	4.416	G			535
18:1 t	0.691	G			236
18:2	0.58	G			2927
18:2 CLAs	0.046	G			329
18:2 n-6 c,c	0.523	G			917
18:2 t not further defined	0.011	G			794
18:3	0.022	G			4449
18:3 n-3 c,c,c (ALA)	0.022	G			1336
18:4	0	G
20:0	0.01	G			1230
20:1	0.023	G			1970
20:2 n-6 c,c	0	G
20:3	0.023	G			172
20:3 n-6	0.023	G			114
20:4	0.075	G			827
20:5 n-3 (EPA)	0.004	G			850
22:1	0	G
22:5 n-3 (DPA)	0.014	G			701
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.012	G			354
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.354	G			1314
Alcohol, ethyl	0	G
Arginine	1.536	G			1232
Ash	0.97	G			4956
Aspartic acid	2.208	G			1202
Betaine	12.4	MG			632
Caffeine	0	MG
Calcium, Ca	6	MG	1300	0.5%	6278
Carbohydrate, by difference	0.23	G			5272
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	69	MG			1882
Choline, total	59.5	MG	550	10.8%	1479
Copper, Cu	0.175	MG	0.9	19.4%	1576
Cryptoxanthin, beta	0	UG
Cystine	0.23	G			1900
Energy	830	kJ			3507
Energy	198	KCAL			3507
Fatty acids, total monounsaturated	5.659	G			1624
Fatty acids, total polyunsaturated	0.718	G			3261
Fatty acids, total saturated	5.349	G			1471
Fatty acids, total trans	0.706	G			315
Fatty acids, total trans-monoenoic	0.694	G			238
Fatty acids, total trans-polyenoic	0.011	G			988
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.706	G			1276
Glycine	0.979	G			1981
Histidine	0.864	G			867
Hydroxyproline	0.097	G			1008
Iron, Fe	3.8	MG	18	21.1%	871
Isoleucine	1.056	G			1311
Leucine	1.968	G			1106
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.208	G			978
Magnesium, Mg	21	MG	420	5%	3631
Manganese, Mn	0.175	MG	2.3	7.6%	2388
Methionine	0.605	G			1384
Niacin	4.31	MG	16	26.9%	2439
Pantothenic acid	1.14	MG	5	22.8%	619
Phenylalanine	0.902	G			1452
Phosphorus, P	153	MG	1250	12.2%	3617
Potassium, K	260	MG	3400	7.6%	3304
Proline	0.97	G			1757
Protein	19.14	G			2259
Retinol	3	UG			2234
Riboflavin	0.575	MG	1.3	44.2%	419
Selenium, Se	24	UG	55	43.6%	1731
Serine	0.931	G			1367
Sodium, Na	65	MG	1500	4.3%	4170
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.11	MG	1.2	9.2%	2663
Threonine	1.066	G			1063
Total lipid (fat)	13.44	G			1901
Tryptophan	0.25	G			1266
Tyrosine	0.854	G			1051
Valine	1.114	G			1412
Vitamin A, IU	9	IU			4229
Vitamin A, RAE	3	UG	900	0.3%	3316
Vitamin B-12	5.16	UG	2.4	215%	269
Vitamin B-12, added	0	UG
Vitamin B-6	0.417	MG	1.7	24.5%	1478
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.2	UG			999
Vitamin D (D2 + D3), International Units	6	IU			1171
Vitamin D3 (cholecalciferol)	0.2	UG			648
Vitamin E (alpha-tocopherol)	0.12	MG			4041
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	66.22	G			3480
Zinc, Zn	5.36	MG	11	48.7%	692

(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.