Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled 168692

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.244	G			1615
14:1	0.046	G			520
16:0	2.1	G			2035
16:1	0.258	G			1653
16:1 c	0.258	G			347
17:0	0.115	G			416
17:1	0.075	G			271
18:0	1.395	G			1474
18:1	3.809	G			2126
18:1 c	3.348	G			728
18:1 t	0.461	G			369
18:1-11 t (18:1t n-7)	0.279	G			73
18:2	0.513	G			3121
18:2 CLAs	0.035	G			453
18:2 n-6 c,c	0.479	G			956
18:3	0.016	G			4875
18:3 n-3 c,c,c (ALA)	0.016	G			1468
18:4	0	G
20:0	0.001	G			2194
20:1	0.003	G			3372
20:2 n-6 c,c	0.001	G			1342
20:4	0.07	G			890
20:5 n-3 (EPA)	0.001	G			1421
22:1	0	G
22:5 n-3 (DPA)	0	G
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	1.58	G			727
Alcohol, ethyl	0	G
Arginine	1.824	G			596
Ash	1.25	G			3366
Aspartic acid	2.485	G			779
Betaine	18.7	MG			197
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	98	MG			591
Choline, total	103.8	MG	550	18.9%	361
Copper, Cu	0.111	MG	0.9	12.3%	2711
Cryptoxanthin, beta	0	UG
Cystine	0.291	G			969
Energy	194	KCAL			3597
Energy	813	kJ			3597
Fatty acids, total monounsaturated	4.191	G			2202
Fatty acids, total polyunsaturated	0.604	G			3579
Fatty acids, total saturated	3.868	G			2065
Fatty acids, total trans	0.461	G			505
Fatty acids, total trans-monoenoic	0.461	G			373
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.382	G			578
Glycine	1.264	G			1098
Histidine	0.898	G			716
Hydroxyproline	0.189	G			411
Iron, Fe	3.02	MG	18	16.8%	1281
Isoleucine	1.178	G			955
Leucine	2.229	G			614
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.422	G			593
Magnesium, Mg	24	MG	420	5.7%	2684
Manganese, Mn	0.015	MG	2.3	0.7%	4666
Methionine	0.787	G			381
Niacin	4.471	MG	16	27.9%	2344
Pantothenic acid	1.058	MG	5	21.2%	731
Phenylalanine	1.054	G			908
Phosphorus, P	224	MG	1250	17.9%	1714
Potassium, K	388	MG	3400	11.4%	1151
Proline	1.139	G			1082
Protein	27.7	G			659
Retinol	7	UG			1873
Riboflavin	0.306	MG	1.3	23.5%	1268
Selenium, Se	31.9	UG	55	58%	927
Serine	1.064	G			795
Sodium, Na	88	MG	1500	5.9%	3283
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.099	MG	1.2	8.3%	2967
Threonine	1.219	G			522
Total lipid (fat)	9.29	G			2699
Tryptophan	0.312	G			545
Tyrosine	0.955	G			639
Valine	1.252	G			1035
Vitamin A, IU	22	IU			3669
Vitamin A, RAE	7	UG	900	0.8%	2791
Vitamin B-12	5.28	UG	2.4	220%	255
Vitamin B-12, added	0	UG
Vitamin B-6	0.395	MG	1.7	23.2%	1658
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	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)	1.6	UG			2149
Water	62.15	G			4087
Zinc, Zn	9.71	MG	11	88.3%	139

(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.