Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, raw 173365

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.147	G			2303
14:1	0.031	G			736
15:0	0.022	G			675
15:1	0	G
16:0	1.211	G			3012
16:1	0.151	G			2371
17:0	0.055	G			895
17:1	0	G
18:0	0.636	G			2874
18:1	1.954	G			3233
18:1 c	1.779	G			1190
18:1 t	0.175	G			751
18:2	0.276	G			4082
18:2 n-6 c,c	0.236	G			1350
18:2 t,t	0.04	G			55
18:3	0.01	G			5315
18:3 n-3 c,c,c (ALA)	0.01	G			1643
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	0.054	G			1257
22:0	0.018	G			557
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.249	G			1586
Alcohol, ethyl	0	G
Arginine	1.328	G			1830
Ash	0.92	G			5213
Aspartic acid	1.871	G			1779
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	57	MG			2530
Copper, Cu	0.131	MG	0.9	14.6%	2187
Cryptoxanthin, beta	0	UG
Cystine	0.265	G			1378
Energy	602	kJ			4562
Energy	144	KCAL			4556
Fatty acids, total monounsaturated	2.136	G			3350
Fatty acids, total polyunsaturated	0.34	G			4587
Fatty acids, total saturated	2.088	G			3236
Fatty acids, total trans	0.215	G			897
Fatty acids, total trans-monoenoic	0.175	G			763
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	3.083	G			2014
Glycine	1.251	G			1140
Histidine	0.655	G			1734
Hydroxyproline	0.216	G			342
Iron, Fe	1.95	MG	18	10.8%	2605
Isoleucine	0.934	G			1749
Leucine	1.634	G			1770
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.736	G			1803
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.535	G			1849
Niacin	4.51	MG	16	28.2%	2323
Pantothenic acid	0.799	MG	5	16%	1352
Phenylalanine	0.811	G			1900
Phosphorus, P	196	MG	1250	15.7%	2604
Potassium, K	327	MG	3400	9.6%	2072
Proline	0.979	G			1723
Protein	20.54	G			1963
Retinol	0	UG
Riboflavin	0.269	MG	1.3	20.7%	1675
Selenium, Se	33.3	UG	55	60.5%	820
Serine	0.809	G			1887
Sodium, Na	58	MG	1500	3.9%	4600
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.087	MG	1.2	7.3%	3289
Threonine	0.82	G			1981
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)	6.22	G			3468
Tryptophan	0.135	G			2707
Tyrosine	0.654	G			2000
Valine	1.019	G			1784
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	3.97	UG	2.4	165.4%	420
Vitamin B-12, added	0	UG
Vitamin B-6	0.503	MG	1.7	29.6%	1056
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	72.8	G			2558
Zinc, Zn	3.72	MG	11	33.8%	1410

(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.