Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, raw 173376

Nutrient	amount		RDI	%	ranking
10:0	0.007	G			2060
12:0	0.007	G			2535
14:0	0.333	G			1243
14:1	0.06	G			392
15:0	0.055	G			286
15:1	0.065	G			22
16:0	2.888	G			1438
16:1	0.333	G			1303
16:1 c	0.329	G			270
16:1 t	0.004	G			641
17:0	0.178	G			212
17:1	0.11	G			151
18:0	2.129	G			900
18:1	5.492	G			1466
18:1 c	4.763	G			476
18:1 t	0.729	G			219
18:2	0.619	G			2821
18:2 CLAs	0.048	G			311
18:2 n-6 c,c	0.56	G			885
18:2 t not further defined	0.011	G			794
18:3	0.023	G			4397
18:3 n-3 c,c,c (ALA)	0.023	G			1313
18:4	0	G
20:0	0.008	G			1416
20:1	0.021	G			2048
20:2 n-6 c,c	0	G
20:3	0.024	G			156
20:3 n-6	0.024	G			104
20:4	0.079	G			774
20:5 n-3 (EPA)	0.005	G			774
22:1	0	G
22:5 n-3 (DPA)	0.014	G			701
22:6 n-3 (DHA)	0.002	G			1111
24:0	0.013	G			329
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.223	G			1673
Alcohol, ethyl	0	G
Arginine	1.374	G			1695
Ash	0.94	G			5111
Aspartic acid	1.978	G			1548
Betaine	13.9	MG			439
Caffeine	0	MG
Calcium, Ca	5	MG	1300	0.4%	6546
Carbohydrate, by difference	0.19	G			5304
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	69	MG			1882
Choline, total	58.7	MG	550	10.7%	1496
Copper, Cu	0.181	MG	0.9	20.1%	1525
Cryptoxanthin, beta	0	UG
Cystine	0.206	G			2293
Energy	864	kJ			3352
Energy	206	KCAL			3353
Fatty acids, total monounsaturated	6.082	G			1483
Fatty acids, total polyunsaturated	0.766	G			3144
Fatty acids, total saturated	5.618	G			1393
Fatty acids, total trans	0.744	G			299
Fatty acids, total trans-monoenoic	0.732	G			221
Fatty acids, total trans-polyenoic	0.011	G			988
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.34	G			1693
Glycine	0.883	G			2297
Histidine	0.76	G			1241
Hydroxyproline	0.095	G			1021
Iron, Fe	3.6	MG	18	20%	943
Isoleucine	0.955	G			1649
Leucine	1.762	G			1468
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.969	G			1329
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.18	MG	2.3	7.8%	2361
Methionine	0.544	G			1790
Niacin	4.251	MG	16	26.6%	2484
Pantothenic acid	1.185	MG	5	23.7%	576
Phenylalanine	0.816	G			1865
Phosphorus, P	148	MG	1250	11.8%	3715
Potassium, K	253	MG	3400	7.4%	3419
Proline	0.86	G			2195
Protein	18.74	G			2322
Retinol	2	UG			2380
Riboflavin	0.588	MG	1.3	45.2%	412
Selenium, Se	23.7	UG	55	43.1%	1766
Serine	0.831	G			1780
Sodium, Na	67	MG	1500	4.5%	4041
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.11	MG	1.2	9.2%	2663
Threonine	0.963	G			1423
Total lipid (fat)	14.53	G			1754
Tryptophan	0.23	G			1516
Tyrosine	0.765	G			1432
Valine	1.01	G			1808
Vitamin A, IU	8	IU			4304
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	5.55	UG	2.4	231.3%	233
Vitamin B-12, added	0	UG
Vitamin B-6	0.402	MG	1.7	23.6%	1575
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.2	UG			999
Vitamin D (D2 + D3), International Units	6	IU			1171
Vitamin D3 (cholecalciferol)	0.2	UG			648
Vitamin E (alpha-tocopherol)	0.14	MG			3896
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	65.6	G			3562
Zinc, Zn	4.95	MG	11	45%	860

(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.