Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw 173359

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.257	G			1548
14:1	0.055	G			440
15:0	0.038	G			443
15:1	0	G
16:0	1.931	G			2221
16:1	0.234	G			1782
17:0	0.103	G			491
17:1	0	G
18:0	1.135	G			1826
18:1	3.316	G			2373
18:1 c	3.052	G			817
18:1 t	0.264	G			585
18:2	0.415	G			3482
18:2 n-6 c,c	0.344	G			1165
18:2 t,t	0.071	G			25
18:3	0.019	G			4670
18:3 n-3 c,c,c (ALA)	0.019	G			1393
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0	G
20:1	0.011	G			2602
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0.064	G			1031
22:0	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.178	G			1788
Alcohol, ethyl	0	G
Arginine	1.253	G			2007
Ash	0.94	G			5111
Aspartic acid	1.765	G			1941
Betaine	12.4	MG			632
Caffeine	0	MG
Calcium, Ca	6	MG	1300	0.5%	6278
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	66	MG			2037
Choline, total	102.7	MG	550	18.7%	376
Copper, Cu	0.116	MG	0.9	12.9%	2557
Cryptoxanthin, beta	0	UG
Cystine	0.25	G			1596
Energy	166	KCAL			4095
Energy	694	kJ			4106
Fatty acids, total monounsaturated	3.616	G			2464
Fatty acids, total polyunsaturated	0.498	G			3940
Fatty acids, total saturated	3.464	G			2280
Fatty acids, total trans	0.335	G			656
Fatty acids, total trans-monoenoic	0.264	G			593
Fatty acids, total trans-polyenoic	0.071	G			285
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	2.91	G			2245
Glycine	1.18	G			1384
Histidine	0.619	G			1875
Hydroxyproline	0.1	G			970
Iron, Fe	2.62	MG	18	14.6%	1655
Isoleucine	0.882	G			1941
Leucine	1.542	G			1989
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.638	G			1977
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.017	MG	2.3	0.7%	4501
Methionine	0.505	G			1990
Niacin	3.5	MG	16	21.9%	3023
Pantothenic acid	0.99	MG	5	19.8%	845
Phenylalanine	0.766	G			2110
Phosphorus, P	198	MG	1250	15.8%	2534
Potassium, K	324	MG	3400	9.5%	2133
Proline	0.924	G			1917
Protein	19.38	G			2206
Retinol	0	UG
Riboflavin	0.258	MG	1.3	19.8%	1812
Selenium, Se	31.5	UG	55	57.3%	952
Serine	0.763	G			2071
Sodium, Na	75	MG	1500	5%	3676
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.14	MG	1.2	11.7%	2260
Threonine	0.774	G			2120
Tocopherol, beta	0.01	MG			649
Tocopherol, delta	0.01	MG			673
Tocopherol, gamma	0.03	MG			1101
Tocotrienol, alpha	0.01	MG			633
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	9.22	G			2718
Tryptophan	0.127	G			2800
Tyrosine	0.618	G			2147
Valine	0.962	G			1972
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	5.23	UG	2.4	217.9%	258
Vitamin B-12, added	0	UG
Vitamin B-6	0.358	MG	1.7	21.1%	1922
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.16	MG			3766
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	3.1	UG			118
Vitamin K (phylloquinone)	0.6	UG			3130
Water	71.19	G			2814
Zinc, Zn	7.47	MG	11	67.9%	299

(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.