Beef, chuck for stew, separable lean and fat, select, cooked, braised 171204

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.157	G			2218
14:1	0.036	G			657
16:0	1.406	G			2786
16:1	0.22	G			1857
17:0	0.072	G			719
17:1	0.059	G			355
18:0	0.871	G			2335
18:1	2.843	G			2630
18:1 c	2.534	G			943
18:1 t	0.31	G			533
18:1-11 t (18:1t n-7)	0.236	G			94
18:2	0.354	G			3714
18:2 CLAs	0.023	G			632
18:2 n-6 c,c	0.33	G			1188
18:3	0.013	G			5076
18:3 n-3 c,c,c (ALA)	0.013	G			1544
18:4	0	G
20:0	0.001	G			2194
20:1	0.006	G			3100
20:2 n-6 c,c	0	G
20:4	0.06	G			1092
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	0.009	G			523
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.866	G			190
Alcohol, ethyl	0	G
Arginine	2.171	G			187
Ash	1.18	G			3672
Aspartic acid	2.973	G			198
Betaine	13.9	MG			439
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	102	MG			526
Choline, total	102.6	MG	550	18.7%	378
Copper, Cu	0.116	MG	0.9	12.9%	2557
Cryptoxanthin, beta	0	UG
Cystine	0.344	G			422
Energy	186	KCAL			3738
Energy	779	kJ			3738
Fatty acids, total monounsaturated	3.164	G			2707
Fatty acids, total polyunsaturated	0.432	G			4173
Fatty acids, total saturated	2.514	G			2930
Fatty acids, total trans	0.31	G			684
Fatty acids, total trans-monoenoic	0.31	G			535
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.258	G			165
Glycine	1.438	G			657
Histidine	1.065	G			321
Hydroxyproline	0.163	G			498
Iron, Fe	2.84	MG	18	15.8%	1422
Isoleucine	1.414	G			280
Leucine	2.673	G			140
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.905	G			130
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.016	MG	2.3	0.7%	4581
Methionine	0.942	G			67
Niacin	4.85	MG	16	30.3%	2097
Pantothenic acid	0.7	MG	5	14%	1713
Phenylalanine	1.259	G			256
Phosphorus, P	236	MG	1250	18.9%	1449
Potassium, K	320	MG	3400	9.4%	2199
Proline	1.329	G			528
Protein	32.29	G			161
Retinol	2	UG			2380
Riboflavin	0.3	MG	1.3	23.1%	1300
Selenium, Se	32.2	UG	55	58.5%	906
Serine	1.268	G			239
Sodium, Na	68	MG	1500	4.5%	3984
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	1.462	G			127
Total lipid (fat)	6.34	G			3429
Tryptophan	0.37	G			148
Tyrosine	1.145	G			174
Valine	1.494	G			355
Vitamin A, IU	7	IU			4396
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	2.53	UG	2.4	105.4%	989
Vitamin B-12, added	0	UG
Vitamin B-6	0.522	MG	1.7	30.7%	985
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	4	IU			1425
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.07	MG			4501
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	60.97	G			4267
Zinc, Zn	8.47	MG	11	77%	194

(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.