Pork, cured, ham -- water added, shank, bone-in, separable lean only, heated, roasted 167917

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.046	G			3585
14:1	0	G
15:0	0	G
15:1	0	G
16:0	0.875	G			3532
16:1	0.093	G			2914
17:0	0.009	G			1847
17:1	0	G
18:0	0.456	G			3382
18:1	1.789	G			3358
18:1 c	1.775	G			1193
18:1 t	0.014	G			1512
18:2	0.537	G			3065
18:2 CLAs	0.018	G			731
18:2 n-6 c,c	0.505	G			932
18:2 t,t	0.014	G			134
18:3	0.015	G			4928
18:3 n-3 c,c,c (ALA)	0.015	G			1494
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0.006	G			1594
20:1	0.029	G			1748
20:2 n-6 c,c	0.022	G			297
20:3	0	G
20:4	0.066	G			996
20:5 n-3 (EPA)	0	G
22:0	0.01	G			829
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.232	G			1640
Alcohol, ethyl	0	G
Arginine	1.339	G			1799
Ash	3.48	G			649
Aspartic acid	1.825	G			1843
Betaine	2.9	MG			1428
Caffeine	0	MG
Calcium, Ca	9	MG	1300	0.7%	5619
Carbohydrate, by difference	1.2	G			4975
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	65	MG			2108
Choline, total	91.1	MG	550	16.6%	620
Copper, Cu	0.122	MG	0.9	13.6%	2395
Cryptoxanthin, beta	0	UG
Cystine	0.235	G			1833
Energy	128	KCAL			4922
Energy	537	kJ			4923
Fatty acids, total monounsaturated	1.911	G			3543
Fatty acids, total polyunsaturated	0.641	G			3464
Fatty acids, total saturated	1.402	G			3883
Fatty acids, total trans	0.028	G			1830
Fatty acids, total trans-monoenoic	0.015	G			1492
Fatty acids, total trans-polyenoic	0.014	G			896
Fiber, total dietary	0	G
Folate, DFE	1	UG			5458
Folate, total	1	UG			5808
Folic acid	0	UG
Fructose	0.06	G			1040
Galactose	0	G
Glucose (dextrose)	0.15	G			1090
Glutamic acid	2.995	G			2135
Glycine	1.093	G			1652
Histidine	0.911	G			676
Hydroxyproline	0.136	G			704
Iron, Fe	1.56	MG	18	8.7%	3274
Isoleucine	0.945	G			1694
Lactose	0	G
Leucine	1.676	G			1667
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.768	G			1730
Magnesium, Mg	18	MG	420	4.3%	4454
Maltose	0	G
Manganese, Mn	0.022	MG	2.3	1%	4115
Methionine	0.501	G			2015
Niacin	5.073	MG	16	31.7%	1950
Pantothenic acid	0.544	MG	5	10.9%	2547
Phenylalanine	0.837	G			1752
Phosphorus, P	216	MG	1250	17.3%	1950
Potassium, K	241	MG	3400	7.1%	3631
Proline	0.898	G			2013
Protein	20.92	G			1887
Retinol	11	UG			1612
Riboflavin	0.192	MG	1.3	14.8%	2943
Selenium, Se	26.2	UG	55	47.6%	1488
Serine	0.819	G			1829
Sodium, Na	1060	MG	1500	70.7%	316
Sucrose	0.7	G			581
Sugars, total including NLEA	0.91	G			3086
Theobromine	0	MG
Thiamin	0.257	MG	1.2	21.4%	1476
Threonine	0.936	G			1522
Tocopherol, beta	0.01	MG			649
Tocopherol, delta	0.01	MG			673
Tocopherol, gamma	0.07	MG			943
Tocotrienol, alpha	0.02	MG			489
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0.01	MG			430
Total lipid (fat)	4.43	G			4050
Tryptophan	0.196	G			2026
Tyrosine	0.679	G			1870
Valine	1.059	G			1631
Vitamin A, IU	37	IU			3260
Vitamin A, RAE	11	UG	900	1.2%	2403
Vitamin B-12	0.6	UG	2.4	25%	2570
Vitamin B-12, added	0	UG
Vitamin B-6	0.348	MG	1.7	20.5%	1988
Vitamin B-9 (Folate, food)	1	UG	400	0.3%	5524
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.28	MG			2791
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	5.6	UG			66
Vitamin K (phylloquinone)	0	UG
Water	69.97	G			2984
Zinc, Zn	3.09	MG	11	28.1%	1773

(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.