Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised 171198

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.175	G			2049
14:1	0.045	G			530
16:0	1.613	G			2541
16:1	0.264	G			1623
17:0	0.087	G			606
17:1	0.074	G			278
18:0	0.948	G			2175
18:1	3.367	G			2340
18:1 c	3.06	G			816
18:1 t	0.307	G			536
18:1-11 t (18:1t n-7)	0.205	G			111
18:2	0.378	G			3616
18:2 CLAs	0.025	G			602
18:2 n-6 c,c	0.353	G			1152
18:3	0.01	G			5315
18:3 n-3 c,c,c (ALA)	0.01	G			1643
18:4	0	G
20:0	0	G
20:1	0.007	G			3016
20:2 n-6 c,c	0	G
20:4	0.075	G			827
20:5 n-3 (EPA)	0.006	G			734
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.012	G			354
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.811	G			251
Alcohol, ethyl	0	G
Arginine	2.106	G			239
Ash	1.42	G			2835
Aspartic acid	2.884	G			265
Betaine	11.1	MG			747
Caffeine	0	MG
Calcium, Ca	13	MG	1300	1%	4734
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	97	MG			619
Choline, total	100.6	MG	550	18.3%	421
Copper, Cu	0.14	MG	0.9	15.6%	2025
Cryptoxanthin, beta	0	UG
Cystine	0.333	G			530
Energy	200	KCAL			3471
Energy	837	kJ			3474
Fatty acids, total monounsaturated	3.757	G			2408
Fatty acids, total polyunsaturated	0.47	G			4035
Fatty acids, total saturated	2.835	G			2681
Fatty acids, total trans	0.307	G			688
Fatty acids, total trans-monoenoic	0.307	G			540
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.101	G			215
Glycine	1.395	G			746
Histidine	1.033	G			384
Hydroxyproline	0.158	G			531
Iron, Fe	3.76	MG	18	20.9%	886
Isoleucine	1.371	G			368
Leucine	2.593	G			199
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.818	G			176
Magnesium, Mg	25	MG	420	6%	2408
Manganese, Mn	0.015	MG	2.3	0.7%	4666
Methionine	0.914	G			94
Niacin	4.923	MG	16	30.8%	2050
Pantothenic acid	0.83	MG	5	16.6%	1250
Phenylalanine	1.221	G			321
Phosphorus, P	234	MG	1250	18.7%	1497
Potassium, K	358	MG	3400	10.5%	1537
Proline	1.289	G			637
Protein	31.32	G			197
Retinol	1	UG			2719
Riboflavin	0.282	MG	1.3	21.7%	1521
Selenium, Se	38.6	UG	55	70.2%	473
Serine	1.23	G			302
Sodium, Na	60	MG	1500	4%	4478
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	1.418	G			167
Total lipid (fat)	8.3	G			2923
Tryptophan	0.359	G			204
Tyrosine	1.111	G			235
Valine	1.449	G			468
Vitamin A, IU	5	IU			4658
Vitamin A, RAE	1	UG	900	0.1%	4032
Vitamin B-12	3.38	UG	2.4	140.8%	532
Vitamin B-12, added	0	UG
Vitamin B-6	0.512	MG	1.7	30.1%	1025
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)	0.13	MG			3969
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	60.05	G			4391
Zinc, Zn	9.39	MG	11	85.4%	158

(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.