Beef, chuck for stew, separable lean and fat, all grades, cooked, braised 171203

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.173	G			2065
14:1	0.039	G			608
16:0	1.546	G			2629
16:1	0.238	G			1763
17:0	0.081	G			639
17:1	0.065	G			312
18:0	0.989	G			2096
18:1	3.146	G			2461
18:1 c	2.795	G			873
18:1 t	0.351	G			485
18:1-11 t (18:1t n-7)	0.26	G			85
18:2	0.366	G			3651
18:2 CLAs	0.025	G			602
18:2 n-6 c,c	0.341	G			1171
18:3	0.014	G			5004
18:3 n-3 c,c,c (ALA)	0.014	G			1516
18:4	0	G
20:0	0.001	G			2194
20:1	0.011	G			2602
20:2 n-6 c,c	0	G
20:4	0.065	G			1016
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	0.01	G			457
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.873	G			183
Alcohol, ethyl	0	G
Arginine	2.179	G			181
Ash	1.26	G			3326
Aspartic acid	2.984	G			188
Betaine	14.8	MG			360
Caffeine	0	MG
Calcium, Ca	16	MG	1300	1.2%	4222
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	99	MG			568
Choline, total	102.6	MG	550	18.7%	378
Copper, Cu	0.12	MG	0.9	13.3%	2444
Cryptoxanthin, beta	0	UG
Cystine	0.345	G			416
Energy	799	kJ			3656
Energy	191	KCAL			3650
Fatty acids, total monounsaturated	3.5	G			2532
Fatty acids, total polyunsaturated	0.45	G			4116
Fatty acids, total saturated	2.8	G			2707
Fatty acids, total trans	0.366	G			612
Fatty acids, total trans-monoenoic	0.366	G			479
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.278	G			159
Glycine	1.443	G			643
Histidine	1.069	G			309
Hydroxyproline	0.164	G			496
Iron, Fe	2.96	MG	18	16.4%	1323
Isoleucine	1.419	G			270
Leucine	2.682	G			135
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.916	G			118
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.017	MG	2.3	0.7%	4501
Methionine	0.945	G			64
Niacin	4.117	MG	16	25.7%	2579
Pantothenic acid	0.71	MG	5	14.2%	1680
Phenylalanine	1.263	G			248
Phosphorus, P	228	MG	1250	18.2%	1631
Potassium, K	319	MG	3400	9.4%	2222
Proline	1.334	G			516
Protein	32.41	G			157
Retinol	2	UG			2380
Riboflavin	0.25	MG	1.3	19.2%	1896
Selenium, Se	34.6	UG	55	62.9%	718
Serine	1.273	G			228
Sodium, Na	67	MG	1500	4.5%	4041
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.075	MG	1.2	6.3%	3743
Threonine	1.467	G			123
Total lipid (fat)	6.82	G			3298
Tryptophan	0.372	G			135
Tyrosine	1.149	G			167
Valine	1.499	G			339
Vitamin A, IU	6	IU			4524
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	2.73	UG	2.4	113.8%	840
Vitamin B-12, added	0	UG
Vitamin B-6	0.511	MG	1.7	30.1%	1029
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	5	IU			1260
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	60.08	G			4387
Zinc, Zn	8.32	MG	11	75.6%	204

(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.