Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 170822

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.233	G			1688
14:1	0.049	G			486
16:0	2.127	G			2007
16:1	0.279	G			1538
16:1 c	0.279	G			322
17:0	0.115	G			416
17:1	0.08	G			249
18:0	1.394	G			1475
18:1	4.103	G			1983
18:1 c	3.616	G			665
18:1 t	0.488	G			346
18:1-11 t (18:1t n-7)	0.214	G			105
18:2	0.497	G			3187
18:2 CLAs	0.041	G			378
18:2 n-6 c,c	0.456	G			978
18:3	0.017	G			4780
18:3 n-3 c,c,c (ALA)	0.017	G			1434
18:4	0	G
20:0	0.003	G			1906
20:1	0.01	G			2680
20:2 n-6 c,c	0.002	G			1153
20:4	0.088	G			636
20:5 n-3 (EPA)	0.005	G			774
22:1	0	G
22:5 n-3 (DPA)	0.001	G			1658
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.016	G			245
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.837	G			221
Alcohol, ethyl	0	G
Arginine	2.12	G			224
Ash	1.55	G			2554
Aspartic acid	2.888	G			258
Betaine	18.5	MG			202
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	112	MG			398
Choline, total	122.2	MG	550	22.2%	161
Copper, Cu	0.144	MG	0.9	16%	1952
Cryptoxanthin, beta	0	UG
Cystine	0.338	G			483
Energy	225	KCAL			3051
Energy	943	kJ			3051
Fatty acids, total monounsaturated	4.521	G			2046
Fatty acids, total polyunsaturated	0.611	G			3558
Fatty acids, total saturated	3.888	G			2056
Fatty acids, total trans	0.488	G			472
Fatty acids, total trans-monoenoic	0.488	G			354
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.093	G			219
Glycine	1.469	G			592
Histidine	1.043	G			369
Hydroxyproline	0.22	G			327
Iron, Fe	3.38	MG	18	18.8%	1039
Isoleucine	1.37	G			372
Leucine	2.591	G			202
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.816	G			178
Magnesium, Mg	22	MG	420	5.2%	3294
Manganese, Mn	0.015	MG	2.3	0.7%	4666
Methionine	0.915	G			93
Niacin	3.787	MG	16	23.7%	2806
Pantothenic acid	0.904	MG	5	18.1%	1022
Phenylalanine	1.226	G			311
Phosphorus, P	230	MG	1250	18.4%	1577
Potassium, K	303	MG	3400	8.9%	2532
Proline	1.323	G			539
Protein	32.21	G			163
Retinol	7	UG			1873
Riboflavin	0.276	MG	1.3	21.2%	1595
Selenium, Se	37.1	UG	55	67.5%	543
Serine	1.237	G			288
Sodium, Na	66	MG	1500	4.4%	4111
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.088	MG	1.2	7.3%	3259
Threonine	1.417	G			168
Total lipid (fat)	10.74	G			2393
Tryptophan	0.363	G			180
Tyrosine	1.111	G			235
Valine	1.455	G			439
Vitamin A, IU	23	IU			3645
Vitamin A, RAE	7	UG	900	0.8%	2791
Vitamin B-12	4.29	UG	2.4	178.8%	371
Vitamin B-12, added	0	UG
Vitamin B-6	0.372	MG	1.7	21.9%	1820
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	6	IU			1171
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.11	MG			4171
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	56.78	G			4759
Zinc, Zn	10.46	MG	11	95.1%	100

(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.