Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, cooked, grilled 170201

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.365	G			1140
14:1	0.071	G			315
16:0	2.979	G			1391
16:1	0.43	G			987
17:0	0.17	G			227
17:1	0.122	G			110
18:0	2.031	G			953
18:1	5.963	G			1310
18:1 c	5.149	G			419
18:1 t	0.813	G			191
18:1-11 t (18:1t n-7)	0.557	G			18
18:2	0.658	G			2734
18:2 CLAs	0.052	G			279
18:2 n-6 c,c	0.607	G			844
18:3	0.021	G			4505
18:3 n-3 c,c,c (ALA)	0.021	G			1351
18:4	0	G
20:0	0.005	G			1686
20:1	0.022	G			2011
20:2 n-6 c,c	0.001	G			1342
20:4	0.095	G			535
20:5 n-3 (EPA)	0.002	G			1199
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
24:0	0.016	G			245
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.531	G			875
Alcohol, ethyl	0	G
Arginine	1.781	G			681
Ash	0.99	G			4825
Aspartic acid	2.439	G			854
Betaine	21.6	MG			143
Caffeine	0	MG
Calcium, Ca	12	MG	1300	0.9%	4954
Carbohydrate, by difference	0.28	G			5256
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	89	MG			886
Choline, total	90.5	MG	550	16.5%	634
Copper, Cu	0.111	MG	0.9	12.3%	2711
Cryptoxanthin, beta	0	UG
Cystine	0.282	G			1100
Energy	953	kJ			3020
Energy	228	KCAL			3004
Fatty acids, total monounsaturated	6.607	G			1339
Fatty acids, total polyunsaturated	0.777	G			3117
Fatty acids, total saturated	5.565	G			1405
Fatty acids, total trans	0.813	G			265
Fatty acids, total trans-monoenoic	0.813	G			194
Fiber, total dietary	0	G
Folate, DFE	6	UG			4096
Folate, total	6	UG			4382
Folic acid	0	UG
Glutamic acid	4.314	G			635
Glycine	1.18	G			1384
Histidine	0.874	G			826
Hydroxyproline	0.134	G			718
Iron, Fe	3.32	MG	18	18.4%	1070
Isoleucine	1.16	G			1005
Leucine	2.192	G			691
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.383	G			654
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.017	MG	2.3	0.7%	4501
Methionine	0.773	G			435
Niacin	3.6	MG	16	22.5%	2944
Pantothenic acid	0.87	MG	5	17.4%	1111
Phenylalanine	1.033	G			992
Phosphorus, P	207	MG	1250	16.6%	2232
Potassium, K	318	MG	3400	9.4%	2244
Proline	1.09	G			1257
Protein	26.49	G			860
Retinol	1	UG			2719
Riboflavin	0.243	MG	1.3	18.7%	2015
Selenium, Se	32.3	UG	55	58.7%	900
Serine	1.041	G			916
Sodium, Na	73	MG	1500	4.9%	3763
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.09	MG	1.2	7.5%	3127
Threonine	1.199	G			590
Total lipid (fat)	13.42	G			1906
Tryptophan	0.304	G			625
Tyrosine	0.939	G			715
Valine	1.225	G			1109
Vitamin A, IU	5	IU			4658
Vitamin A, RAE	1	UG	900	0.1%	4032
Vitamin B-12	3.5	UG	2.4	145.8%	487
Vitamin B-12, added	0	UG
Vitamin B-6	0.399	MG	1.7	23.5%	1626
Vitamin B-9 (Folate, food)	6	UG	400	1.5%	3987
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.1	UG			1215
Vitamin D (D2 + D3), International Units	6	IU			1171
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.09	MG			4333
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	58.83	G			4540
Zinc, Zn	9.85	MG	11	89.5%	132

(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.