Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, raw 168653

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.222	G			1746
14:1	0.047	G			509
16:0	1.884	G			2259
16:1	0.261	G			1638
17:0	0.108	G			450
17:1	0.078	G			260
18:0	1.227	G			1682
18:1	3.653	G			2198
18:1 c	3.14	G			784
18:1 t	0.514	G			325
18:1-11 t (18:1t n-7)	0.37	G			49
18:2	0.393	G			3558
18:2 CLAs	0.03	G			512
18:2 n-6 c,c	0.362	G			1138
18:3	0.013	G			5076
18:3 n-3 c,c,c (ALA)	0.013	G			1544
18:4	0	G
20:0	0	G
20:1	0.009	G			2847
20:2 n-6 c,c	0	G
20:4	0.046	G			1541
20:5 n-3 (EPA)	0	G
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
24:0	0.008	G			589
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.139	G			1914
Alcohol, ethyl	0	G
Arginine	1.325	G			1839
Ash	0.92	G			5213
Aspartic acid	1.814	G			1857
Betaine	23.7	MG			122
Caffeine	0	MG
Calcium, Ca	11	MG	1300	0.8%	5162
Carbohydrate, by difference	0.21	G			5280
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	68	MG			1933
Choline, total	72.8	MG	550	13.2%	1094
Copper, Cu	0.078	MG	0.9	8.7%	4094
Cryptoxanthin, beta	0	UG
Cystine	0.21	G			2238
Energy	157	KCAL			4286
Energy	655	kJ			4307
Fatty acids, total monounsaturated	4.048	G			2257
Fatty acids, total polyunsaturated	0.452	G			4108
Fatty acids, total saturated	3.449	G			2291
Fatty acids, total trans	0.514	G			452
Fatty acids, total trans-monoenoic	0.514	G			331
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.209	G			1853
Glycine	0.878	G			2311
Histidine	0.65	G			1762
Hydroxyproline	0.1	G			970
Iron, Fe	2.43	MG	18	13.5%	1887
Isoleucine	0.863	G			2010
Leucine	1.631	G			1783
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.773	G			1718
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.575	G			1584
Niacin	3.34	MG	16	20.9%	3127
Pantothenic acid	0.74	MG	5	14.8%	1558
Phenylalanine	0.768	G			2102
Phosphorus, P	186	MG	1250	14.9%	2852
Potassium, K	329	MG	3400	9.7%	2031
Proline	0.811	G			2407
Protein	19.71	G			2148
Retinol	2	UG			2380
Riboflavin	0.19	MG	1.3	14.6%	2986
Selenium, Se	21.5	UG	55	39.1%	2070
Serine	0.774	G			2033
Sodium, Na	77	MG	1500	5.1%	3584
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	0.892	G			1682
Total lipid (fat)	8.54	G			2865
Tryptophan	0.226	G			1589
Tyrosine	0.699	G			1760
Valine	0.912	G			2156
Vitamin A, IU	8	IU			4304
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.32	UG	2.4	138.3%	555
Vitamin B-12, added	0	UG
Vitamin B-6	0.43	MG	1.7	25.3%	1393
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.1	UG			1215
Vitamin D (D2 + D3), International Units	4	IU			1425
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.12	MG			4041
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	70.62	G			2892
Zinc, Zn	7.76	MG	11	70.5%	270

(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.