Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised 170812

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.227	G			1727
14:1	0.045	G			530
16:0	2.032	G			2101
16:1	0.3	G			1430
17:0	0.103	G			491
17:1	0.08	G			249
18:0	1.187	G			1737
18:1	3.818	G			2120
18:1 c	3.39	G			715
18:1 t	0.427	G			398
18:1-11 t (18:1t n-7)	0.308	G			64
18:2	0.442	G			3375
18:2 CLAs	0.033	G			477
18:2 n-6 c,c	0.41	G			1062
18:3	0.018	G			4724
18:3 n-3 c,c,c (ALA)	0.018	G			1414
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	0.064	G			1031
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	1.85	G			208
Alcohol, ethyl	0	G
Arginine	2.153	G			199
Ash	1.2	G			3537
Aspartic acid	2.947	G			218
Betaine	11.1	MG			747
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	108	MG			435
Choline, total	104.1	MG	550	18.9%	352
Copper, Cu	0.107	MG	0.9	11.9%	2840
Cryptoxanthin, beta	0	UG
Cystine	0.341	G			449
Energy	215	KCAL			3213
Energy	899	kJ			3229
Fatty acids, total monounsaturated	4.259	G			2168
Fatty acids, total polyunsaturated	0.531	G			3813
Fatty acids, total saturated	3.567	G			2212
Fatty acids, total trans	0.427	G			536
Fatty acids, total trans-monoenoic	0.427	G			405
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.213	G			175
Glycine	1.426	G			677
Histidine	1.056	G			348
Hydroxyproline	0.162	G			504
Iron, Fe	3.15	MG	18	17.5%	1196
Isoleucine	1.401	G			299
Leucine	2.649	G			157
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.88	G			143
Magnesium, Mg	22	MG	420	5.2%	3294
Manganese, Mn	0.015	MG	2.3	0.7%	4666
Methionine	0.933	G			73
Niacin	3.908	MG	16	24.4%	2714
Pantothenic acid	0.783	MG	5	15.7%	1404
Phenylalanine	1.248	G			272
Phosphorus, P	202	MG	1250	16.2%	2386
Potassium, K	303	MG	3400	8.9%	2532
Proline	1.317	G			551
Protein	32.01	G			172
Retinol	2	UG			2380
Riboflavin	0.256	MG	1.3	19.7%	1830
Selenium, Se	36.1	UG	55	65.6%	637
Serine	1.257	G			258
Sodium, Na	66	MG	1500	4.4%	4111
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.073	MG	1.2	6.1%	3815
Threonine	1.449	G			140
Total lipid (fat)	9.66	G			2617
Tryptophan	0.367	G			163
Tyrosine	1.135	G			192
Valine	1.481	G			385
Vitamin A, IU	8	IU			4304
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	3.37	UG	2.4	140.4%	535
Vitamin B-12, added	0	UG
Vitamin B-6	0.329	MG	1.7	19.4%	2104
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)	0.06	MG			4593
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	58.92	G			4529
Zinc, Zn	11.37	MG	11	103.4%	74

(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.