Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 168732

Nutrient	amount		RDI	%	ranking
12:0	0	G
14:0	0.15	G			2262
14:1	0.029	G			780
16:0	1.177	G			3070
16:1	0.167	G			2262
17:0	0.065	G			777
17:1	0.045	G			453
18:0	0.793	G			2520
18:1	2.357	G			2932
18:1 c	2.008	G			1113
18:1 t	0.349	G			489
18:1-11 t (18:1t n-7)	0.239	G			93
18:2	0.261	G			4155
18:2 CLAs	0.021	G			665
18:2 n-6 c,c	0.24	G			1347
18:3	0.009	G			5467
18:3 n-3 c,c,c (ALA)	0.009	G			1670
18:4	0	G
20:0	0.002	G			2038
20:1	0.004	G			3272
20:2 n-6 c,c	0	G
20:4	0.032	G			2100
20:5 n-3 (EPA)	0.003	G			985
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.005	G			794
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.659	G			515
Alcohol, ethyl	0	G
Arginine	1.931	G			417
Ash	1.25	G			3366
Aspartic acid	2.643	G			510
Betaine	13.7	MG			475
Caffeine	0	MG
Calcium, Ca	12	MG	1300	0.9%	4954
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	83	MG			1188
Choline, total	91.5	MG	550	16.6%	609
Copper, Cu	0.103	MG	0.9	11.4%	2983
Cryptoxanthin, beta	0	UG
Cystine	0.306	G			783
Energy	708	kJ			4052
Energy	169	KCAL			4048
Fatty acids, total monounsaturated	2.603	G			3032
Fatty acids, total polyunsaturated	0.306	G			4762
Fatty acids, total saturated	2.192	G			3158
Fatty acids, total trans	0.349	G			638
Fatty acids, total trans-monoenoic	0.349	G			498
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.675	G			374
Glycine	1.279	G			1050
Histidine	0.947	G			557
Hydroxyproline	0.14	G			670
Iron, Fe	2.94	MG	18	16.3%	1337
Isoleucine	1.257	G			694
Leucine	2.376	G			372
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.583	G			362
Magnesium, Mg	25	MG	420	6%	2408
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.837	G			229
Niacin	5.435	MG	16	34%	1715
Pantothenic acid	0.84	MG	5	16.8%	1221
Phenylalanine	1.119	G			665
Phosphorus, P	249	MG	1250	19.9%	1258
Potassium, K	371	MG	3400	10.9%	1333
Proline	1.181	G			932
Protein	28.71	G			490
Retinol	2	UG			2380
Riboflavin	0.235	MG	1.3	18.1%	2154
Selenium, Se	31.2	UG	55	56.7%	984
Serine	1.128	G			577
Sodium, Na	68	MG	1500	4.5%	3984
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.1	MG	1.2	8.3%	2857
Threonine	1.3	G			325
Total lipid (fat)	5.17	G			3784
Tryptophan	0.329	G			391
Tyrosine	1.018	G			431
Valine	1.328	G			811
Vitamin A, IU	6	IU			4524
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.62	UG	2.4	150.8%	464
Vitamin B-12, added	0	UG
Vitamin B-6	0.674	MG	1.7	39.6%	452
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)	0.07	MG			4501
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	65.24	G			3611
Zinc, Zn	8.43	MG	11	76.6%	195

(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.