Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised 171217

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.5	G			820
14:1	0.105	G			166
16:0	3.956	G			939
16:1	0.526	G			751
17:0	0.211	G			158
17:1	0.138	G			84
18:0	2.564	G			679
18:1	7.511	G			970
18:1 c	6.468	G			297
18:1 t	1.043	G			135
18:1-11 t (18:1t n-7)	0.354	G			52
18:2	1.22	G			1952
18:2 CLAs	0.653	G			11
18:2 n-6 c,c	0.567	G			874
18:3	0.034	G			3901
18:3 n-3 c,c,c (ALA)	0.034	G			1141
18:4	0	G
20:0	0.012	G			1126
20:1	0.045	G			1280
20:2 n-6 c,c	0.006	G			772
20:4	0.052	G			1302
20:5 n-3 (EPA)	0.002	G			1199
22:1	0	G
22:5 n-3 (DPA)	0.004	G			1424
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.012	G			354
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.61	G			649
Alcohol, ethyl	0	G
Arginine	1.859	G			535
Ash	1.3	G			3177
Aspartic acid	2.532	G			697
Betaine	11.4	MG			722
Caffeine	0	MG
Calcium, Ca	14	MG	1300	1.1%	4511
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	96	MG			652
Choline, total	88	MG	550	16%	701
Copper, Cu	0.09	MG	0.9	10%	3502
Cryptoxanthin, beta	0	UG
Cystine	0.296	G			918
Energy	275	KCAL			2333
Energy	1150	kJ			2343
Fatty acids, total monounsaturated	8.325	G			967
Fatty acids, total polyunsaturated	1.319	G			2244
Fatty acids, total saturated	7.256	G			1015
Fatty acids, total trans	1.043	G			189
Fatty acids, total trans-monoenoic	1.043	G			136
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.465	G			507
Glycine	1.288	G			1022
Histidine	0.915	G			666
Hydroxyproline	0.193	G			399
Iron, Fe	2.8	MG	18	15.6%	1461
Isoleucine	1.201	G			891
Leucine	2.271	G			550
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.469	G			511
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.013	MG	2.3	0.6%	4906
Methionine	0.802	G			321
Niacin	3.772	MG	16	23.6%	2814
Pantothenic acid	0.724	MG	5	14.5%	1636
Phenylalanine	1.074	G			839
Phosphorus, P	181	MG	1250	14.5%	2981
Potassium, K	273	MG	3400	8%	3073
Proline	1.16	G			1016
Protein	28.23	G			567
Retinol	8	UG			1787
Riboflavin	0.225	MG	1.3	17.3%	2332
Selenium, Se	32.2	UG	55	58.5%	906
Serine	1.084	G			723
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	1.242	G			457
Total lipid (fat)	18	G			1329
Tryptophan	0.318	G			497
Tyrosine	0.974	G			577
Valine	1.276	G			973
Vitamin A, IU	26	IU			3532
Vitamin A, RAE	8	UG	900	0.9%	2666
Vitamin B-12	3.19	UG	2.4	132.9%	597
Vitamin B-12, added	0	UG
Vitamin B-6	0.312	MG	1.7	18.4%	2207
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
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)	0.08	MG			4425
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	53.8	G			5010
Zinc, Zn	9.55	MG	11	86.8%	148

(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.