Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, raw 173356

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.144	G			2321
14:1	0.031	G			736
15:0	0.023	G			657
15:1	0	G
16:0	1.106	G			3181
16:1	0.134	G			2506
17:0	0.056	G			886
17:1	0	G
18:0	0.642	G			2858
18:1	1.814	G			3346
18:1 c	1.642	G			1251
18:1 t	0.172	G			760
18:2	0.278	G			4074
18:2 n-6 c,c	0.236	G			1350
18:2 t,t	0.042	G			51
18:3	0.011	G			5233
18:3 n-3 c,c,c (ALA)	0.011	G			1609
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0	G
20:1	0	G
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0.048	G			1482
22:0	0.017	G			587
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.273	G			1502
Alcohol, ethyl	0	G
Arginine	1.353	G			1764
Ash	0.9	G			5322
Aspartic acid	1.907	G			1683
Betaine	12.1	MG			662
Caffeine	0	MG
Calcium, Ca	5	MG	1300	0.4%	6546
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	58	MG			2483
Choline, total	85.2	MG	550	15.5%	773
Copper, Cu	0.13	MG	0.9	14.4%	2208
Cryptoxanthin, beta	0	UG
Cystine	0.27	G			1288
Energy	593	kJ			4632
Energy	142	KCAL			4612
Fatty acids, total monounsaturated	1.979	G			3481
Fatty acids, total polyunsaturated	0.337	G			4605
Fatty acids, total saturated	1.988	G			3320
Fatty acids, total trans	0.214	G			903
Fatty acids, total trans-monoenoic	0.172	G			778
Fatty acids, total trans-polyenoic	0.042	G			482
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	3.142	G			1946
Glycine	1.275	G			1064
Histidine	0.668	G			1667
Hydroxyproline	0.075	G			1092
Iron, Fe	2.39	MG	18	13.3%	1951
Isoleucine	0.952	G			1663
Leucine	1.665	G			1699
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.769	G			1728
Magnesium, Mg	25	MG	420	6%	2408
Manganese, Mn	0.018	MG	2.3	0.8%	4416
Methionine	0.545	G			1778
Niacin	5.57	MG	16	34.8%	1619
Pantothenic acid	0.921	MG	5	18.4%	985
Phenylalanine	0.827	G			1805
Phosphorus, P	219	MG	1250	17.5%	1875
Potassium, K	366	MG	3400	10.8%	1418
Proline	0.998	G			1659
Protein	20.93	G			1880
Retinol	0	UG
Riboflavin	0.269	MG	1.3	20.7%	1675
Selenium, Se	31.8	UG	55	57.8%	936
Serine	0.825	G			1806
Sodium, Na	60	MG	1500	4%	4478
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.089	MG	1.2	7.4%	3233
Threonine	0.836	G			1911
Tocopherol, beta	0.01	MG			649
Tocopherol, delta	0	MG
Tocopherol, gamma	0.02	MG			1190
Tocotrienol, alpha	0.01	MG			633
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	5.79	G			3598
Tryptophan	0.138	G			2667
Tyrosine	0.667	G			1928
Valine	1.038	G			1715
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	5.09	UG	2.4	212.1%	275
Vitamin B-12, added	0	UG
Vitamin B-6	0.519	MG	1.7	30.5%	998
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.09	MG			4333
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	1.5	UG			190
Vitamin K (phylloquinone)	0.2	UG			3494
Water	72.79	G			2561
Zinc, Zn	4.38	MG	11	39.8%	1105

(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.