Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 171218

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.523	G			773
14:1	0.113	G			140
16:0	4.178	G			876
16:1	0.562	G			682
17:0	0.223	G			144
17:1	0.149	G			71
18:0	2.717	G			596
18:1	8.071	G			865
18:1 c	6.999	G			261
18:1 t	1.072	G			128
18:1-11 t (18:1t n-7)	0.361	G			50
18:2	1.245	G			1919
18:2 CLAs	0.667	G			8
18:2 n-6 c,c	0.578	G			867
18:3	0.035	G			3865
18:3 n-3 c,c,c (ALA)	0.035	G			1130
18:4	0	G
20:0	0.012	G			1126
20:1	0.05	G			1141
20:2 n-6 c,c	0.006	G			772
20:4	0.054	G			1257
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	0.013	G			329
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.574	G			746
Alcohol, ethyl	0	G
Arginine	1.817	G			605
Ash	1.4	G			2882
Aspartic acid	2.476	G			799
Betaine	11.9	MG			681
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	98	MG			591
Choline, total	84.8	MG	550	15.4%	784
Copper, Cu	0.086	MG	0.9	9.6%	3668
Cryptoxanthin, beta	0	UG
Cystine	0.29	G			985
Energy	1189	kJ			2222
Energy	284	KCAL			2219
Fatty acids, total monounsaturated	8.944	G			846
Fatty acids, total polyunsaturated	1.347	G			2219
Fatty acids, total saturated	7.666	G			941
Fatty acids, total trans	1.072	G			180
Fatty acids, total trans-monoenoic	1.072	G			129
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	4.366	G			593
Glycine	1.259	G			1118
Histidine	0.894	G			737
Hydroxyproline	0.189	G			411
Iron, Fe	2.82	MG	18	15.7%	1438
Isoleucine	1.174	G			970
Leucine	2.22	G			635
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.414	G			606
Magnesium, Mg	20	MG	420	4.8%	3906
Manganese, Mn	0.013	MG	2.3	0.6%	4906
Methionine	0.784	G			393
Niacin	3.804	MG	16	23.8%	2791
Pantothenic acid	0.725	MG	5	14.5%	1630
Phenylalanine	1.051	G			920
Phosphorus, P	183	MG	1250	14.6%	2935
Potassium, K	275	MG	3400	8.1%	3041
Proline	1.134	G			1100
Protein	27.6	G			673
Retinol	8	UG			1787
Riboflavin	0.223	MG	1.3	17.2%	2364
Selenium, Se	31.9	UG	55	58%	927
Serine	1.06	G			812
Sodium, Na	64	MG	1500	4.3%	4239
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.069	MG	1.2	5.8%	4077
Threonine	1.215	G			532
Total lipid (fat)	19.3	G			1197
Tryptophan	0.311	G			556
Tyrosine	0.952	G			657
Valine	1.248	G			1043
Vitamin A, IU	25	IU			3564
Vitamin A, RAE	8	UG	900	0.9%	2666
Vitamin B-12	3.25	UG	2.4	135.4%	574
Vitamin B-12, added	0	UG
Vitamin B-6	0.31	MG	1.7	18.2%	2214
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.2	UG			999
Vitamin D (D2 + D3), International Units	6	IU			1171
Vitamin D3 (cholecalciferol)	0.2	UG			648
Vitamin E (alpha-tocopherol)	0.09	MG			4333
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	52.71	G			5081
Zinc, Zn	9.52	MG	11	86.5%	152

(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.