Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, raw 173378

Nutrient	amount		RDI	%	ranking
10:0	0.007	G			2060
12:0	0.007	G			2535
14:0	0.34	G			1217
14:1	0.062	G			372
15:0	0.058	G			268
15:1	0.067	G			20
16:0	2.988	G			1388
16:1	0.346	G			1254
16:1 c	0.342	G			258
16:1 t	0.004	G			641
17:0	0.193	G			180
17:1	0.12	G			119
18:0	2.185	G			862
18:1	5.749	G			1382
18:1 c	4.995	G			438
18:1 t	0.754	G			211
18:2	0.645	G			2760
18:2 CLAs	0.049	G			298
18:2 n-6 c,c	0.585	G			864
18:2 t not further defined	0.012	G			772
18:3	0.024	G			4343
18:3 n-3 c,c,c (ALA)	0.024	G			1292
18:4	0	G
20:0	0.007	G			1496
20:1	0.02	G			2100
20:2 n-6 c,c	0	G
20:3	0.025	G			138
20:3 n-6	0.025	G			85
20:4	0.08	G			710
20:5 n-3 (EPA)	0.006	G			734
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	1.151	G			1879
Alcohol, ethyl	0	G
Arginine	1.288	G			1928
Ash	0.92	G			5213
Aspartic acid	1.856	G			1798
Betaine	15.3	MG			327
Caffeine	0	MG
Calcium, Ca	5	MG	1300	0.4%	6546
Carbohydrate, by difference	0.17	G			5311
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	70	MG			1829
Choline, total	58	MG	550	10.5%	1510
Copper, Cu	0.182	MG	0.9	20.2%	1519
Cryptoxanthin, beta	0	UG
Cystine	0.192	G			2496
Energy	886	kJ			3275
Energy	212	KCAL			3261
Fatty acids, total monounsaturated	6.363	G			1400
Fatty acids, total polyunsaturated	0.797	G			3079
Fatty acids, total saturated	5.798	G			1343
Fatty acids, total trans	0.769	G			287
Fatty acids, total trans-monoenoic	0.758	G			209
Fatty acids, total trans-polyenoic	0.012	G			961
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.147	G			1942
Glycine	0.83	G			2434
Histidine	0.706	G			1466
Hydroxyproline	0.093	G			1034
Iron, Fe	3.53	MG	18	19.6%	976
Isoleucine	0.903	G			1870
Leucine	1.654	G			1723
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.841	G			1578
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.182	MG	2.3	7.9%	2351
Methionine	0.512	G			1957
Niacin	4.212	MG	16	26.3%	2510
Pantothenic acid	1.23	MG	5	24.6%	504
Phenylalanine	0.769	G			2096
Phosphorus, P	147	MG	1250	11.8%	3725
Potassium, K	251	MG	3400	7.4%	3449
Proline	0.805	G			2438
Protein	18.47	G			2379
Retinol	2	UG			2380
Riboflavin	0.597	MG	1.3	45.9%	410
Selenium, Se	23.7	UG	55	43.1%	1766
Serine	0.78	G			2008
Sodium, Na	68	MG	1500	4.5%	3984
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.11	MG	1.2	9.2%	2663
Threonine	0.907	G			1618
Total lipid (fat)	15.26	G			1655
Tryptophan	0.218	G			1717
Tyrosine	0.719	G			1643
Valine	0.955	G			1995
Vitamin A, IU	7	IU			4396
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	5.82	UG	2.4	242.5%	223
Vitamin B-12, added	0	UG
Vitamin B-6	0.392	MG	1.7	23.1%	1671
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)	0.16	MG			3766
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	65.19	G			3623
Zinc, Zn	4.74	MG	11	43.1%	951

(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.