Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, choice, raw 173357

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.151	G			2260
14:1	0.042	G			559
15:0	0.021	G			687
15:1	0	G
16:0	1.272	G			2936
16:1	0.181	G			2146
17:0	0.05	G			963
17:1	0	G
18:0	0.579	G			3030
18:1	2.108	G			3115
18:1 c	1.949	G			1136
18:1 t	0.159	G			796
18:2	0.253	G			4198
18:2 n-6 c,c	0.213	G			1402
18:2 t,t	0.04	G			55
18:3	0	G
18:3 n-3 c,c,c (ALA)	0	G
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	0.009	G			901
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.24	G			1611
Alcohol, ethyl	0	G
Arginine	1.318	G			1856
Ash	0.91	G			5265
Aspartic acid	1.857	G			1797
Betaine	15.1	MG			343
Caffeine	0	MG
Calcium, Ca	4	MG	1300	0.3%	6799
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	57	MG			2530
Choline, total	85.1	MG	550	15.5%	774
Copper, Cu	0.088	MG	0.9	9.8%	3600
Cryptoxanthin, beta	0	UG
Cystine	0.263	G			1405
Energy	143	KCAL			4579
Energy	597	kJ			4604
Fatty acids, total monounsaturated	3.439	G			2560
Fatty acids, total polyunsaturated	0.554	G			3728
Fatty acids, total saturated	2.083	G			3240
Fatty acids, total trans	0.199	G			952
Fatty acids, total trans-monoenoic	0.159	G			818
Fatty acids, total trans-polyenoic	0.04	G			496
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	3.061	G			2042
Glycine	1.242	G			1177
Histidine	0.651	G			1756
Hydroxyproline	0.068	G			1116
Iron, Fe	2.14	MG	18	11.9%	2295
Isoleucine	0.928	G			1776
Leucine	1.622	G			1805
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.723	G			1827
Magnesium, Mg	24	MG	420	5.7%	2684
Manganese, Mn	0.011	MG	2.3	0.5%	5213
Methionine	0.531	G			1872
Niacin	5.13	MG	16	32.1%	1914
Pantothenic acid	0.731	MG	5	14.6%	1594
Phenylalanine	0.805	G			1934
Phosphorus, P	212	MG	1250	17%	2076
Potassium, K	347	MG	3400	10.2%	1720
Proline	0.972	G			1751
Protein	20.39	G			2003
Retinol	0	UG
Riboflavin	0.23	MG	1.3	17.7%	2229
Selenium, Se	29.7	UG	55	54%	1117
Serine	0.803	G			1913
Sodium, Na	61	MG	1500	4.1%	4419
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.072	MG	1.2	6%	3851
Threonine	0.815	G			2000
Tocopherol, beta	0	MG
Tocopherol, delta	0.01	MG			673
Tocopherol, gamma	0.02	MG			1190
Tocotrienol, alpha	0	MG
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	6.12	G			3495
Tryptophan	0.134	G			2721
Tyrosine	0.65	G			2017
Valine	1.012	G			1802
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	3.56	UG	2.4	148.3%	474
Vitamin B-12, added	0	UG
Vitamin B-6	0.673	MG	1.7	39.6%	453
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.18	MG			3574
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	72.49	G			2627
Zinc, Zn	5.24	MG	11	47.6%	734

(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.