Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised 170217

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.222	G			1746
14:1	0.044	G			541
16:0	1.987	G			2156
16:1	0.293	G			1465
17:0	0.101	G			507
17:1	0.078	G			260
18:0	1.16	G			1784
18:1	3.733	G			2166
18:1 c	3.315	G			741
18:1 t	0.418	G			410
18:1-11 t (18:1t n-7)	0.302	G			66
18:2	0.433	G			3406
18:2 CLAs	0.032	G			486
18:2 n-6 c,c	0.401	G			1075
18:3	0.017	G			4780
18:3 n-3 c,c,c (ALA)	0.017	G			1434
18:4	0	G
20:0	0.006	G			1594
20:1	0.017	G			2284
20:2 n-6 c,c	0.002	G			1153
20:4	0.063	G			1051
20:5 n-3 (EPA)	0.003	G			985
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0.002	G			1111
24:0	0.011	G			392
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.773	G			313
Alcohol, ethyl	0	G
Arginine	2.063	G			272
Ash	1.58	G			2505
Aspartic acid	2.824	G			305
Betaine	10.6	MG			796
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	102	MG			526
Choline, total	99.8	MG	550	18.1%	431
Copper, Cu	0.108	MG	0.9	12%	2816
Cryptoxanthin, beta	0	UG
Cystine	0.327	G			580
Energy	904	kJ			3195
Energy	216	KCAL			3191
Fatty acids, total monounsaturated	4.164	G			2212
Fatty acids, total polyunsaturated	0.52	G			3863
Fatty acids, total saturated	3.487	G			2267
Fatty acids, total trans	0.418	G			548
Fatty acids, total trans-monoenoic	0.418	G			422
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.996	G			266
Glycine	1.366	G			808
Histidine	1.012	G			425
Hydroxyproline	0.155	G			551
Iron, Fe	3.18	MG	18	17.7%	1179
Isoleucine	1.343	G			447
Leucine	2.539	G			238
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.76	G			219
Magnesium, Mg	22	MG	420	5.2%	3294
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.895	G			132
Niacin	3.745	MG	16	23.4%	2835
Pantothenic acid	0.75	MG	5	15%	1492
Phenylalanine	1.196	G			393
Phosphorus, P	204	MG	1250	16.3%	2313
Potassium, K	306	MG	3400	9%	2475
Proline	1.263	G			694
Protein	30.68	G			244
Retinol	2	UG			2380
Riboflavin	0.245	MG	1.3	18.8%	1996
Selenium, Se	36.5	UG	55	66.4%	573
Serine	1.205	G			349
Sodium, Na	67	MG	1500	4.5%	4041
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.07	MG	1.2	5.8%	3922
Threonine	1.389	G			198
Total lipid (fat)	9.44	G			2665
Tryptophan	0.352	G			229
Tyrosine	1.088	G			281
Valine	1.419	G			546
Vitamin A, IU	8	IU			4304
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.22	UG	2.4	134.2%	585
Vitamin B-12, added	0	UG
Vitamin B-6	0.315	MG	1.7	18.5%	2198
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)	0.06	MG			4593
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	58.79	G			4551
Zinc, Zn	11.49	MG	11	104.5%	71

(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.