Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled 171211

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.395	G			1060
14:1	0.077	G			278
16:0	3.19	G			1255
16:1	0.454	G			921
16:1 c	0.454	G			158
17:0	0.181	G			204
17:1	0.128	G			95
18:0	2.175	G			869
18:1	6.337	G			1225
18:1 c	5.455	G			379
18:1 t	0.882	G			172
18:1-11 t (18:1t n-7)	0.562	G			14
18:2	0.685	G			2669
18:2 CLAs	0.058	G			242
18:2 n-6 c,c	0.627	G			828
18:3	0.023	G			4397
18:3 n-3 c,c,c (ALA)	0.023	G			1313
18:4	0	G
20:0	0.006	G			1594
20:1	0.025	G			1897
20:2 n-6 c,c	0.001	G			1342
20:4	0.094	G			549
20:5 n-3 (EPA)	0.002	G			1199
22:1	0	G
22:5 n-3 (DPA)	0.001	G			1658
22:6 n-3 (DHA)	0	G
24:0	0.016	G			245
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.488	G			980
Alcohol, ethyl	0	G
Arginine	1.718	G			849
Ash	0.98	G			4881
Aspartic acid	2.34	G			1020
Betaine	21.3	MG			151
Caffeine	0	MG
Calcium, Ca	12	MG	1300	0.9%	4954
Carbohydrate, by difference	0.4	G			5205
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	89	MG			886
Choline, total	89.2	MG	550	16.2%	666
Copper, Cu	0.11	MG	0.9	12.2%	2739
Cryptoxanthin, beta	0	UG
Cystine	0.274	G			1228
Energy	236	KCAL			2885
Energy	986	kJ			2894
Fatty acids, total monounsaturated	7.02	G			1248
Fatty acids, total polyunsaturated	0.806	G			3058
Fatty acids, total saturated	5.963	G			1293
Fatty acids, total trans	0.882	G			239
Fatty acids, total trans-monoenoic	0.882	G			175
Fiber, total dietary	0	G
Folate, DFE	6	UG			4096
Folate, total	6	UG			4382
Folic acid	0	UG
Glutamic acid	4.127	G			831
Glycine	1.19	G			1357
Histidine	0.845	G			938
Hydroxyproline	0.178	G			455
Iron, Fe	3.27	MG	18	18.2%	1106
Isoleucine	1.11	G			1142
Leucine	2.099	G			871
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.282	G			849
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.017	MG	2.3	0.7%	4501
Methionine	0.741	G			588
Niacin	3.575	MG	16	22.3%	2966
Pantothenic acid	0.86	MG	5	17.2%	1164
Phenylalanine	0.993	G			1134
Phosphorus, P	204	MG	1250	16.3%	2313
Potassium, K	313	MG	3400	9.2%	2338
Proline	1.072	G			1333
Protein	26.1	G			940
Retinol	7	UG			1873
Riboflavin	0.24	MG	1.3	18.5%	2054
Selenium, Se	31.9	UG	55	58%	927
Serine	1.002	G			1062
Sodium, Na	73	MG	1500	4.9%	3763
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.089	MG	1.2	7.4%	3233
Threonine	1.148	G			761
Total lipid (fat)	14.41	G			1766
Tryptophan	0.294	G			713
Tyrosine	0.9	G			834
Valine	1.179	G			1221
Vitamin A, IU	22	IU			3669
Vitamin A, RAE	7	UG	900	0.8%	2791
Vitamin B-12	3.46	UG	2.4	144.2%	498
Vitamin B-12, added	0	UG
Vitamin B-6	0.395	MG	1.7	23.2%	1658
Vitamin B-9 (Folate, food)	6	UG	400	1.5%	3987
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)	0.09	MG			4333
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	58.12	G			4623
Zinc, Zn	9.66	MG	11	87.8%	142

(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.