Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, raw 172163

Nutrient	amount		RDI	%	ranking
10:0	0.009	G			1917
12:0	0.009	G			2383
14:0	0.416	G			1003
14:1	0.082	G			254
15:0	0.064	G			227
15:1	0.061	G			26
16:0	3.43	G			1150
16:1	0.419	G			1020
16:1 c	0.407	G			205
16:1 t	0.012	G			383
17:0	0.197	G			175
17:1	0.123	G			106
18:0	2.557	G			683
18:1	6.422	G			1203
18:1 c	5.535	G			372
18:1 t	0.887	G			170
18:2	0.67	G			2702
18:2 CLAs	0.064	G			218
18:2 n-6 c,c	0.581	G			865
18:2 t not further defined	0.025	G			565
18:3	0.026	G			4258
18:3 n-3 c,c,c (ALA)	0.026	G			1259
18:4	0	G
20:0	0.013	G			1075
20:1	0.031	G			1644
20:2 n-6 c,c	0.002	G			1153
20:3	0.024	G			156
20:3 n-6	0.024	G			104
20:4	0.073	G			855
20:5 n-3 (EPA)	0.003	G			985
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	1.16	G			1858
Alcohol, ethyl	0	G
Arginine	1.289	G			1924
Ash	0.94	G			5111
Aspartic acid	1.843	G			1819
Betaine	12.1	MG			662
Caffeine	0	MG
Calcium, Ca	6	MG	1300	0.5%	6278
Carbohydrate, by difference	0.36	G			5223
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	70	MG			1829
Choline, total	57	MG	550	10.4%	1534
Copper, Cu	0.167	MG	0.9	18.6%	1647
Cryptoxanthin, beta	0	UG
Cystine	0.193	G			2485
Energy	929	kJ			3097
Energy	222	KCAL			3096
Fatty acids, total monounsaturated	7.137	G			1221
Fatty acids, total polyunsaturated	0.813	G			3036
Fatty acids, total saturated	6.705	G			1142
Fatty acids, total trans	0.924	G			216
Fatty acids, total trans-monoenoic	0.899	G			168
Fatty acids, total trans-polyenoic	0.025	G			688
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.077	G			2024
Glycine	0.912	G			2203
Histidine	0.721	G			1379
Hydroxyproline	0.126	G			758
Iron, Fe	3.63	MG	18	20.2%	933
Isoleucine	0.874	G			1981
Leucine	1.633	G			1775
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.822	G			1613
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.167	MG	2.3	7.3%	2447
Methionine	0.509	G			1971
Niacin	4.166	MG	16	26%	2548
Pantothenic acid	1.091	MG	5	21.8%	683
Phenylalanine	0.752	G			2165
Phosphorus, P	147	MG	1250	11.8%	3725
Potassium, K	251	MG	3400	7.4%	3449
Proline	0.85	G			2242
Protein	18.43	G			2386
Retinol	5	UG			2021
Riboflavin	0.548	MG	1.3	42.2%	448
Selenium, Se	23.1	UG	55	42%	1821
Serine	0.781	G			2002
Sodium, Na	63	MG	1500	4.2%	4301
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.105	MG	1.2	8.8%	2777
Threonine	0.885	G			1718
Total lipid (fat)	16.31	G			1524
Tryptophan	0.207	G			1870
Tyrosine	0.706	G			1722
Valine	0.934	G			2085
Vitamin A, IU	15	IU			3909
Vitamin A, RAE	5	UG	900	0.6%	3017
Vitamin B-12	4.92	UG	2.4	205%	307
Vitamin B-12, added	0	UG
Vitamin B-6	0.4	MG	1.7	23.5%	1589
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.1	UG			1215
Vitamin D (D2 + D3), International Units	5	IU			1260
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.13	MG			3969
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	63.96	G			3841
Zinc, Zn	5.13	MG	11	46.6%	775

(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.