Beef, chuck for stew, separable lean and fat, choice, cooked, braised 171205

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.177	G			2031
14:1	0.039	G			608
16:0	1.574	G			2584
16:1	0.236	G			1775
17:0	0.084	G			621
17:1	0.065	G			312
18:0	1.024	G			2013
18:1	3.147	G			2460
18:1 c	3.164	G			780
18:1 t	0.405	G			422
18:1-11 t (18:1t n-7)	0.276	G			77
18:2	0.299	G			3971
18:2 CLAs	0.027	G			562
18:2 n-6 c,c	0.369	G			1123
18:3	0.012	G			5153
18:3 n-3 c,c,c (ALA)	0.015	G			1494
18:4	0	G
20:0	0.001	G			2194
20:1	0.013	G			2496
20:2 n-6 c,c	0	G
20:4	0.055	G			1238
20:5 n-3 (EPA)	0.004	G			850
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	1.878	G			179
Alcohol, ethyl	0	G
Arginine	2.185	G			178
Ash	1.31	G			3146
Aspartic acid	2.991	G			185
Betaine	15.8	MG			303
Caffeine	0	MG
Calcium, Ca	17	MG	1300	1.3%	4058
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	96	MG			652
Choline, total	102.6	MG	550	18.7%	378
Copper, Cu	0.125	MG	0.9	13.9%	2336
Cryptoxanthin, beta	0	UG
Cystine	0.346	G			408
Energy	194	KCAL			3597
Energy	813	kJ			3597
Fatty acids, total monounsaturated	3.57	G			2496
Fatty acids, total polyunsaturated	0.41	G			4259
Fatty acids, total saturated	2.87	G			2656
Fatty acids, total trans	0.405	G			559
Fatty acids, total trans-monoenoic	0.405	G			432
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	5.29	G			158
Glycine	1.447	G			637
Histidine	1.072	G			299
Hydroxyproline	0.164	G			496
Iron, Fe	3.06	MG	18	17%	1252
Isoleucine	1.422	G			266
Leucine	2.689	G			134
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.923	G			117
Magnesium, Mg	22	MG	420	5.2%	3294
Manganese, Mn	0.017	MG	2.3	0.7%	4501
Methionine	0.947	G			62
Niacin	4.013	MG	16	25.1%	2651
Pantothenic acid	0.72	MG	5	14.4%	1651
Phenylalanine	1.266	G			239
Phosphorus, P	223	MG	1250	17.8%	1737
Potassium, K	315	MG	3400	9.3%	2300
Proline	1.337	G			506
Protein	32.49	G			153
Retinol	1	UG			2719
Riboflavin	0.227	MG	1.3	17.5%	2300
Selenium, Se	35.3	UG	55	64.2%	683
Serine	1.276	G			222
Sodium, Na	65	MG	1500	4.3%	4170
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.07	MG	1.2	5.8%	3922
Threonine	1.471	G			118
Total lipid (fat)	7.14	G			3209
Tryptophan	0.373	G			133
Tyrosine	1.152	G			159
Valine	1.503	G			333
Vitamin A, IU	5	IU			4658
Vitamin A, RAE	1	UG	900	0.1%	4032
Vitamin B-12	2.85	UG	2.4	118.8%	757
Vitamin B-12, added	0	UG
Vitamin B-6	0.505	MG	1.7	29.7%	1051
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	59.49	G			4476
Zinc, Zn	8.27	MG	11	75.2%	207

(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.