Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised 170805

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.121	G			2536
14:1	0.025	G			858
16:0	1.244	G			2974
16:1	0.164	G			2282
17:0	0.076	G			685
17:1	0.057	G			370
18:0	0.785	G			2536
18:1	2.449	G			2872
18:1 c	2.167	G			1065
18:1 t	0.282	G			565
18:1-11 t (18:1t n-7)	0.2	G			114
18:2	0.408	G			3507
18:2 CLAs	0.021	G			665
18:2 n-6 c,c	0.386	G			1100
18:3	0.013	G			5076
18:3 n-3 c,c,c (ALA)	0.013	G			1544
18:4	0	G
20:0	0	G
20:1	0	G
20:2 n-6 c,c	0	G
20:4	0.069	G			952
20:5 n-3 (EPA)	0.004	G			850
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
24:0	0.011	G			392
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.905	G			157
Alcohol, ethyl	0	G
Arginine	2.217	G			163
Ash	1.69	G			2307
Aspartic acid	3.035	G			159
Betaine	16.7	MG			249
Caffeine	0	MG
Calcium, Ca	15	MG	1300	1.2%	4356
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	117	MG			343
Choline, total	119.9	MG	550	21.8%	181
Copper, Cu	0.147	MG	0.9	16.3%	1906
Cryptoxanthin, beta	0	UG
Cystine	0.351	G			370
Energy	181	KCAL			3831
Energy	757	kJ			3832
Fatty acids, total monounsaturated	2.695	G			2967
Fatty acids, total polyunsaturated	0.493	G			3954
Fatty acids, total saturated	2.238	G			3132
Fatty acids, total trans	0.282	G			740
Fatty acids, total trans-monoenoic	0.282	G			565
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.368	G			141
Glycine	1.468	G			596
Histidine	1.087	G			269
Hydroxyproline	0.166	G			490
Iron, Fe	3.32	MG	18	18.4%	1070
Isoleucine	1.443	G			240
Leucine	2.728	G			121
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.965	G			96
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.049	MG	2.3	2.1%	3478
Methionine	0.961	G			60
Niacin	3.94	MG	16	24.6%	2695
Pantothenic acid	0.93	MG	5	18.6%	967
Phenylalanine	1.285	G			218
Phosphorus, P	239	MG	1250	19.1%	1394
Potassium, K	298	MG	3400	8.8%	2605
Proline	1.357	G			467
Protein	32.96	G			139
Retinol	2	UG			2380
Riboflavin	0.29	MG	1.3	22.3%	1412
Selenium, Se	40.5	UG	55	73.6%	410
Serine	1.295	G			198
Sodium, Na	70	MG	1500	4.7%	3895
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	1.493	G			108
Total lipid (fat)	5.44	G			3706
Tryptophan	0.378	G			118
Tyrosine	1.169	G			138
Valine	1.525	G			292
Vitamin A, IU	7	IU			4396
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	4.48	UG	2.4	186.7%	340
Vitamin B-12, added	0	UG
Vitamin B-6	0.407	MG	1.7	23.9%	1543
Vitamin B-9 (Folate, food)	8	UG	400	2%	3302
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)	0.1	MG			4253
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	60.8	G			4291
Zinc, Zn	10.76	MG	11	97.8%	89

(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.