Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised 170214

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.55	G			731
14:1	0.109	G			156
16:0	4.286	G			833
16:1	0.56	G			687
16:1 c	0.56	G			106
17:0	0.228	G			136
17:1	0.145	G			76
18:0	2.762	G			580
18:1	7.903	G			891
18:1 c	6.726	G			280
18:1 t	1.178	G			104
18:1-11 t (18:1t n-7)	0.406	G			43
18:2	0.744	G			2552
18:2 CLAs	0.097	G			133
18:2 n-6 c,c	0.648	G			813
18:3	0.038	G			3763
18:3 n-3 c,c,c (ALA)	0.038	G			1100
18:4	0	G
20:0	0.015	G			994
20:1	0.045	G			1280
20:2 n-6 c,c	0.007	G			701
20:4	0.059	G			1154
20:5 n-3 (EPA)	0.003	G			985
22:1	0	G
22:5 n-3 (DPA)	0.005	G			1335
22:6 n-3 (DHA)	0.002	G			1111
24:0	0.012	G			354
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.55	G			821
Alcohol, ethyl	0	G
Arginine	1.789	G			666
Ash	1.33	G			3098
Aspartic acid	2.437	G			859
Betaine	10.1	MG			815
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	85.4	MG	550	15.5%	769
Copper, Cu	0.092	MG	0.9	10.2%	3428
Cryptoxanthin, beta	0	UG
Cystine	0.285	G			1049
Energy	1203	kJ			2181
Energy	288	KCAL			2174
Fatty acids, total monounsaturated	8.763	G			882
Fatty acids, total polyunsaturated	0.858	G			2928
Fatty acids, total saturated	7.854	G			915
Fatty acids, total trans	1.178	G			159
Fatty acids, total trans-monoenoic	1.178	G			109
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.298	G			650
Glycine	1.24	G			1189
Histidine	0.88	G			792
Hydroxyproline	0.186	G			423
Iron, Fe	2.67	MG	18	14.8%	1602
Isoleucine	1.156	G			1013
Leucine	2.186	G			703
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.376	G			661
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.012	MG	2.3	0.5%	5065
Methionine	0.772	G			444
Niacin	3.465	MG	16	21.7%	3049
Pantothenic acid	0.677	MG	5	13.5%	1851
Phenylalanine	1.034	G			986
Phosphorus, P	171	MG	1250	13.7%	3229
Potassium, K	261	MG	3400	7.7%	3282
Proline	1.117	G			1152
Protein	27.17	G			749
Retinol	8	UG			1787
Riboflavin	0.211	MG	1.3	16.2%	2585
Selenium, Se	31.7	UG	55	57.6%	940
Serine	1.044	G			904
Sodium, Na	64	MG	1500	4.3%	4239
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.066	MG	1.2	5.5%	4184
Threonine	1.196	G			601
Total lipid (fat)	19.02	G			1225
Tryptophan	0.306	G			601
Tyrosine	0.937	G			720
Valine	1.228	G			1099
Vitamin A, IU	28	IU			3475
Vitamin A, RAE	8	UG	900	0.9%	2666
Vitamin B-12	2.88	UG	2.4	120%	739
Vitamin B-12, added	0	UG
Vitamin B-6	0.292	MG	1.7	17.2%	2366
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)	0.06	MG			4593
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	53.39	G			5031
Zinc, Zn	9.28	MG	11	84.4%	160

(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.