Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, raw 170817

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.293	G			1385
14:1	0.061	G			383
16:0	2.365	G			1809
16:1	0.32	G			1354
16:1 c	0.32	G			274
17:0	0.134	G			353
17:1	0.093	G			204
18:0	1.568	G			1315
18:1	4.558	G			1797
18:1 c	3.889	G			624
18:1 t	0.669	G			250
18:1-11 t (18:1t n-7)	0.383	G			48
18:2	0.457	G			3327
18:2 CLAs	0.042	G			367
18:2 n-6 c,c	0.414	G			1052
18:3	0.018	G			4724
18:3 n-3 c,c,c (ALA)	0.018	G			1414
18:4	0	G
20:0	0.002	G			2038
20:1	0.016	G			2322
20:2 n-6 c,c	0.001	G			1342
20:4	0.046	G			1541
20:5 n-3 (EPA)	0	G
22:1	0	G
22:5 n-3 (DPA)	0.001	G			1658
22:6 n-3 (DHA)	0	G
24:0	0.008	G			589
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.095	G			2010
Alcohol, ethyl	0	G
Arginine	1.264	G			1985
Ash	0.91	G			5265
Aspartic acid	1.721	G			2002
Betaine	23	MG			129
Caffeine	0	MG
Calcium, Ca	11	MG	1300	0.8%	5162
Carbohydrate, by difference	0.09	G			5397
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	68	MG			1933
Choline, total	70.4	MG	550	12.8%	1150
Copper, Cu	0.076	MG	0.9	8.4%	4183
Cryptoxanthin, beta	0	UG
Cystine	0.201	G			2365
Energy	172	KCAL			3989
Energy	718	kJ			4008
Fatty acids, total monounsaturated	5.047	G			1832
Fatty acids, total polyunsaturated	0.522	G			3858
Fatty acids, total saturated	4.37	G			1814
Fatty acids, total trans	0.669	G			341
Fatty acids, total trans-monoenoic	0.669	G			251
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.036	G			2075
Glycine	0.876	G			2319
Histidine	0.622	G			1861
Hydroxyproline	0.131	G			727
Iron, Fe	2.38	MG	18	13.2%	1964
Isoleucine	0.816	G			2170
Leucine	1.544	G			1981
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.678	G			1899
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.545	G			1778
Niacin	3.292	MG	16	20.6%	3160
Pantothenic acid	0.72	MG	5	14.4%	1651
Phenylalanine	0.731	G			2230
Phosphorus, P	181	MG	1250	14.5%	2981
Potassium, K	320	MG	3400	9.4%	2199
Proline	0.789	G			2501
Protein	19.2	G			2246
Retinol	4	UG			2113
Riboflavin	0.183	MG	1.3	14.1%	3144
Selenium, Se	20.8	UG	55	37.8%	2156
Serine	0.737	G			2197
Sodium, Na	76	MG	1500	5.1%	3631
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.079	MG	1.2	6.6%	3611
Threonine	0.845	G			1876
Total lipid (fat)	10.5	G			2437
Tryptophan	0.216	G			1742
Tyrosine	0.662	G			1952
Valine	0.868	G			2263
Vitamin A, IU	13	IU			4012
Vitamin A, RAE	4	UG	900	0.4%	3135
Vitamin B-12	3.22	UG	2.4	134.2%	585
Vitamin B-12, added	0	UG
Vitamin B-6	0.421	MG	1.7	24.8%	1447
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
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)	0.12	MG			4041
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	69.3	G			3073
Zinc, Zn	7.51	MG	11	68.3%	294

(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.