Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled 168659

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.314	G			1310
14:1	0.068	G			337
16:0	2.733	G			1544
16:1	0.382	G			1129
16:1 c	0.382	G			221
17:0	0.146	G			307
17:1	0.108	G			154
18:0	1.757	G			1168
18:1	5.461	G			1475
18:1 c	4.925	G			452
18:1 t	0.536	G			317
18:1-11 t (18:1t n-7)	0.262	G			84
18:2	0.481	G			3242
18:2 CLAs	0.044	G			344
18:2 n-6 c,c	0.438	G			1003
18:3	0.013	G			5076
18:3 n-3 c,c,c (ALA)	0.013	G			1544
18:4	0	G
20:0	0.002	G			2038
20:1	0.017	G			2284
20:2 n-6 c,c	0.001	G			1342
20:4	0.066	G			996
20:5 n-3 (EPA)	0	G
22:1	0	G
22:5 n-3 (DPA)	0.001	G			1658
22:6 n-3 (DHA)	0	G
24:0	0.015	G			263
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.569	G			761
Alcohol, ethyl	0	G
Arginine	1.811	G			619
Ash	1.02	G			4590
Aspartic acid	2.467	G			819
Betaine	20.2	MG			169
Caffeine	0	MG
Calcium, Ca	14	MG	1300	1.1%	4511
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	92	MG			775
Choline, total	101.8	MG	550	18.5%	403
Copper, Cu	0.13	MG	0.9	14.4%	2208
Cryptoxanthin, beta	0	UG
Cystine	0.289	G			994
Energy	922	kJ			3130
Energy	220	KCAL			3130
Fatty acids, total monounsaturated	6.036	G			1500
Fatty acids, total polyunsaturated	1.001	G			2680
Fatty acids, total saturated	4.968	G			1577
Fatty acids, total trans	0.536	G			433
Fatty acids, total trans-monoenoic	0.536	G			323
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.351	G			607
Glycine	1.255	G			1132
Histidine	0.891	G			758
Hydroxyproline	0.188	G			416
Iron, Fe	3.11	MG	18	17.3%	1224
Isoleucine	1.17	G			984
Leucine	2.213	G			650
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.405	G			612
Magnesium, Mg	22	MG	420	5.2%	3294
Manganese, Mn	0.015	MG	2.3	0.7%	4666
Methionine	0.781	G			406
Niacin	4.194	MG	16	26.2%	2526
Pantothenic acid	0.952	MG	5	19%	924
Phenylalanine	1.047	G			931
Phosphorus, P	217	MG	1250	17.4%	1915
Potassium, K	374	MG	3400	11%	1298
Proline	1.13	G			1111
Protein	27.51	G			691
Retinol	6	UG			1953
Riboflavin	0.305	MG	1.3	23.5%	1272
Selenium, Se	30.3	UG	55	55.1%	1060
Serine	1.057	G			826
Sodium, Na	84	MG	1500	5.6%	3384
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.079	MG	1.2	6.6%	3611
Threonine	1.21	G			546
Total lipid (fat)	12.26	G			2114
Tryptophan	0.31	G			566
Tyrosine	0.949	G			671
Valine	1.243	G			1057
Vitamin A, IU	21	IU			3703
Vitamin A, RAE	6	UG	900	0.7%	2911
Vitamin B-12	4.94	UG	2.4	205.8%	305
Vitamin B-12, added	0	UG
Vitamin B-6	0.38	MG	1.7	22.4%	1764
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.1	UG			1215
Vitamin D (D2 + D3), International Units	5	IU			1260
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.14	MG			3896
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	60.31	G			4353
Zinc, Zn	9.4	MG	11	85.5%	155

(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.