Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, raw 171214

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.337	G			1234
14:1	0.069	G			330
16:0	2.76	G			1518
16:1	0.385	G			1126
16:1 c	0.385	G			218
17:0	0.161	G			253
17:1	0.115	G			131
18:0	1.866	G			1071
18:1	5.449	G			1479
18:1 c	4.68	G			491
18:1 t	0.77	G			203
18:1-11 t (18:1t n-7)	0.475	G			31
18:2	0.536	G			3067
18:2 CLAs	0.049	G			298
18:2 n-6 c,c	0.487	G			948
18:3	0.024	G			4343
18:3 n-3 c,c,c (ALA)	0.024	G			1292
18:4	0	G
20:0	0.004	G			1796
20:1	0.022	G			2011
20:2 n-6 c,c	0.001	G			1342
20:4	0.056	G			1206
20:5 n-3 (EPA)	0.001	G			1421
22:1	0	G
22:5 n-3 (DPA)	0.001	G			1658
22:6 n-3 (DHA)	0	G
24:0	0.01	G			457
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.075	G			2070
Alcohol, ethyl	0	G
Arginine	1.241	G			2041
Ash	0.9	G			5322
Aspartic acid	1.691	G			2055
Betaine	18.6	MG			199
Caffeine	0	MG
Calcium, Ca	11	MG	1300	0.8%	5162
Carbohydrate, by difference	0.53	G			5169
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	70	MG			1829
Choline, total	69.3	MG	550	12.6%	1190
Copper, Cu	0.075	MG	0.9	8.3%	4241
Cryptoxanthin, beta	0	UG
Cystine	0.198	G			2414
Energy	792	kJ			3681
Energy	189	KCAL			3681
Fatty acids, total monounsaturated	6.04	G			1496
Fatty acids, total polyunsaturated	0.617	G			3536
Fatty acids, total saturated	5.137	G			1523
Fatty acids, total trans	0.77	G			286
Fatty acids, total trans-monoenoic	0.77	G			207
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	2.981	G			2157
Glycine	0.86	G			2367
Histidine	0.611	G			1906
Hydroxyproline	0.129	G			742
Iron, Fe	2.37	MG	18	13.2%	1983
Isoleucine	0.802	G			2215
Leucine	1.516	G			2054
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.648	G			1964
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.535	G			1849
Niacin	3.316	MG	16	20.7%	3135
Pantothenic acid	0.853	MG	5	17.1%	1192
Phenylalanine	0.717	G			2292
Phosphorus, P	177	MG	1250	14.2%	3082
Potassium, K	312	MG	3400	9.2%	2365
Proline	0.775	G			2558
Protein	18.85	G			2309
Retinol	4	UG			2113
Riboflavin	0.195	MG	1.3	15%	2894
Selenium, Se	21.5	UG	55	39.1%	2070
Serine	0.724	G			2254
Sodium, Na	75	MG	1500	5%	3676
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	0.829	G			1943
Total lipid (fat)	12.4	G			2092
Tryptophan	0.212	G			1797
Tyrosine	0.65	G			2017
Valine	0.852	G			2308
Vitamin A, IU	13	IU			4012
Vitamin A, RAE	4	UG	900	0.4%	3135
Vitamin B-12	2.9	UG	2.4	120.8%	718
Vitamin B-12, added	0	UG
Vitamin B-6	0.402	MG	1.7	23.6%	1575
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
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)	0.15	MG			3823
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	67.31	G			3318
Zinc, Zn	7.32	MG	11	66.5%	316

(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.