Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised 171201

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.144	G			2321
14:1	0.031	G			736
16:0	1.502	G			2688
16:1	0.204	G			1973
17:0	0.08	G			649
17:1	0.061	G			339
18:0	0.966	G			2136
18:1	2.976	G			2546
18:1 c	2.694	G			900
18:1 t	0.282	G			565
18:1-11 t (18:1t n-7)	0.181	G			123
18:2	0.414	G			3486
18:2 CLAs	0.023	G			632
18:2 n-6 c,c	0.391	G			1092
18:3	0.012	G			5153
18:3 n-3 c,c,c (ALA)	0.012	G			1573
18:4	0	G
20:0	0	G
20:1	0.002	G			3490
20:2 n-6 c,c	0	G
20:4	0.09	G			579
20:5 n-3 (EPA)	0.005	G			774
22:1	0	G
22:5 n-3 (DPA)	0	G
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	1.939	G			138
Alcohol, ethyl	0	G
Arginine	2.256	G			138
Ash	1.62	G			2408
Aspartic acid	3.089	G			133
Betaine	19	MG			192
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	113	MG			386
Choline, total	127	MG	550	23.1%	124
Copper, Cu	0.15	MG	0.9	16.7%	1842
Cryptoxanthin, beta	0	UG
Cystine	0.357	G			331
Energy	823	kJ			3544
Energy	197	KCAL			3529
Fatty acids, total monounsaturated	3.275	G			2644
Fatty acids, total polyunsaturated	0.522	G			3858
Fatty acids, total saturated	2.708	G			2781
Fatty acids, total trans	0.282	G			740
Fatty acids, total trans-monoenoic	0.282	G			565
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.463	G			125
Glycine	1.494	G			552
Histidine	1.107	G			231
Hydroxyproline	0.169	G			482
Iron, Fe	3.53	MG	18	19.6%	976
Isoleucine	1.469	G			206
Leucine	2.777	G			98
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	3.018	G			78
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.015	MG	2.3	0.7%	4666
Methionine	0.978	G			50
Niacin	3.867	MG	16	24.2%	2755
Pantothenic acid	0.93	MG	5	18.6%	967
Phenylalanine	1.308	G			189
Phosphorus, P	240	MG	1250	19.2%	1374
Potassium, K	315	MG	3400	9.3%	2300
Proline	1.381	G			423
Protein	33.55	G			119
Retinol	1	UG			2719
Riboflavin	0.287	MG	1.3	22.1%	1469
Selenium, Se	38.5	UG	55	70%	476
Serine	1.318	G			172
Sodium, Na	67	MG	1500	4.5%	4041
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.09	MG	1.2	7.5%	3127
Threonine	1.519	G			90
Total lipid (fat)	6.94	G			3270
Tryptophan	0.385	G			103
Tyrosine	1.19	G			121
Valine	1.552	G			246
Vitamin A, IU	5	IU			4658
Vitamin A, RAE	1	UG	900	0.1%	4032
Vitamin B-12	4.44	UG	2.4	185%	346
Vitamin B-12, added	0	UG
Vitamin B-6	0.381	MG	1.7	22.4%	1757
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	59.17	G			4509
Zinc, Zn	11.01	MG	11	100.1%	82

(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.