Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 169476

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.212	G			1808
14:1	0.04	G			588
16:0	1.879	G			2267
16:1	0.231	G			1795
17:0	0.103	G			491
17:1	0.068	G			302
18:0	1.244	G			1656
18:1	3.406	G			2315
18:1 c	3.018	G			826
18:1 t	0.388	G			441
18:1-11 t (18:1t n-7)	0.269	G			79
18:2	0.485	G			3226
18:2 CLAs	0.028	G			540
18:2 n-6 c,c	0.457	G			975
18:3	0.014	G			5004
18:3 n-3 c,c,c (ALA)	0.014	G			1516
18:4	0	G
20:0	0	G
20:1	0	G
20:2 n-6 c,c	0	G
20:4	0.071	G			876
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	1.616	G			631
Alcohol, ethyl	0	G
Arginine	1.88	G			496
Ash	1.27	G			3299
Aspartic acid	2.574	G			627
Betaine	18.9	MG			194
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	105.2	MG	550	19.1%	329
Copper, Cu	0.113	MG	0.9	12.6%	2650
Cryptoxanthin, beta	0	UG
Cystine	0.298	G			884
Energy	187	KCAL			3716
Energy	782	kJ			3723
Fatty acids, total monounsaturated	3.746	G			2417
Fatty acids, total polyunsaturated	0.573	G			3678
Fatty acids, total saturated	3.451	G			2288
Fatty acids, total trans	0.388	G			583
Fatty acids, total trans-monoenoic	0.388	G			447
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.553	G			446
Glycine	1.245	G			1163
Histidine	0.922	G			645
Hydroxyproline	0.141	G			659
Iron, Fe	3.07	MG	18	17.1%	1249
Isoleucine	1.224	G			815
Leucine	2.314	G			465
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.515	G			437
Magnesium, Mg	24	MG	420	5.7%	2684
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.815	G			284
Niacin	4.51	MG	16	28.2%	2323
Pantothenic acid	1.07	MG	5	21.4%	707
Phenylalanine	1.09	G			773
Phosphorus, P	228	MG	1250	18.2%	1631
Potassium, K	394	MG	3400	11.6%	1091
Proline	1.151	G			1040
Protein	27.96	G			619
Retinol	2	UG			2380
Riboflavin	0.31	MG	1.3	23.8%	1229
Selenium, Se	32.3	UG	55	58.7%	900
Serine	1.098	G			676
Sodium, Na	89	MG	1500	5.9%	3261
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.1	MG	1.2	8.3%	2857
Threonine	1.266	G			396
Total lipid (fat)	8.34	G			2910
Tryptophan	0.321	G			459
Tyrosine	0.991	G			520
Valine	1.293	G			926
Vitamin A, IU	7	IU			4396
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	5.35	UG	2.4	222.9%	247
Vitamin B-12, added	0	UG
Vitamin B-6	0.399	MG	1.7	23.5%	1626
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	62.67	G			4006
Zinc, Zn	9.88	MG	11	89.8%	130

(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.