Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled 170816

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.378	G			1107
14:1	0.075	G			289
16:0	3.084	G			1324
16:1	0.447	G			942
16:1 c	0.447	G			166
17:0	0.176	G			217
17:1	0.127	G			98
18:0	2.035	G			951
18:1	6.133	G			1268
18:1 c	5.266	G			400
18:1 t	0.868	G			175
18:1-11 t (18:1t n-7)	0.564	G			13
18:2	0.673	G			2695
18:2 CLAs	0.057	G			249
18:2 n-6 c,c	0.615	G			837
18:3	0.025	G			4313
18:3 n-3 c,c,c (ALA)	0.025	G			1276
18:4	0	G
20:0	0.005	G			1686
20:1	0.026	G			1863
20:2 n-6 c,c	0.001	G			1342
20:4	0.088	G			636
20:5 n-3 (EPA)	0.002	G			1199
22:1	0	G
22:5 n-3 (DPA)	0.001	G			1658
22:6 n-3 (DHA)	0	G
24:0	0.015	G			263
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.493	G			967
Alcohol, ethyl	0	G
Arginine	1.723	G			839
Ash	0.99	G			4825
Aspartic acid	2.348	G			1008
Betaine	20.6	MG			165
Caffeine	0	MG
Calcium, Ca	13	MG	1300	1%	4734
Carbohydrate, by difference	0.21	G			5280
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	93	MG			739
Choline, total	90	MG	550	16.4%	648
Copper, Cu	0.108	MG	0.9	12%	2816
Cryptoxanthin, beta	0	UG
Cystine	0.275	G			1209
Energy	227	KCAL			3026
Energy	952	kJ			3022
Fatty acids, total monounsaturated	6.809	G			1295
Fatty acids, total polyunsaturated	0.79	G			3088
Fatty acids, total saturated	5.692	G			1375
Fatty acids, total trans	0.868	G			245
Fatty acids, total trans-monoenoic	0.868	G			177
Fiber, total dietary	0	G
Folate, DFE	6	UG			4096
Folate, total	6	UG			4382
Folic acid	0	UG
Glutamic acid	4.14	G			810
Glycine	1.194	G			1335
Histidine	0.848	G			924
Hydroxyproline	0.179	G			450
Iron, Fe	3.26	MG	18	18.1%	1114
Isoleucine	1.113	G			1133
Leucine	2.106	G			859
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.289	G			831
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.743	G			580
Niacin	3.591	MG	16	22.4%	2950
Pantothenic acid	0.909	MG	5	18.2%	1014
Phenylalanine	0.996	G			1124
Phosphorus, P	202	MG	1250	16.2%	2386
Potassium, K	310	MG	3400	9.1%	2392
Proline	1.076	G			1315
Protein	26.18	G			918
Retinol	7	UG			1873
Riboflavin	0.243	MG	1.3	18.7%	2015
Selenium, Se	29.9	UG	55	54.4%	1102
Serine	1.005	G			1052
Sodium, Na	73	MG	1500	4.9%	3763
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.089	MG	1.2	7.4%	3233
Threonine	1.152	G			752
Total lipid (fat)	13.54	G			1885
Tryptophan	0.295	G			694
Tyrosine	0.903	G			827
Valine	1.183	G			1208
Vitamin A, IU	23	IU			3645
Vitamin A, RAE	7	UG	900	0.8%	2791
Vitamin B-12	3.68	UG	2.4	153.3%	454
Vitamin B-12, added	0	UG
Vitamin B-6	0.413	MG	1.7	24.3%	1496
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	5	IU			1260
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.08	MG			4425
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	59.08	G			4520
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.