Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, select, raw 172123

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.126	G			2506
14:1	0.032	G			712
15:0	0.02	G			707
15:1	0	G
16:0	1.025	G			3293
16:1	0.132	G			2519
17:0	0.048	G			994
17:1	0	G
18:0	0.572	G			3045
18:1	1.762	G			3380
18:1 c	1.612	G			1257
18:1 t	0.15	G			820
18:2	0.277	G			4077
18:2 n-6 c,c	0.239	G			1349
18:2 t,t	0.038	G			66
18:3	0.011	G			5233
18:3 n-3 c,c,c (ALA)	0.011	G			1609
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0	G
20:1	0.007	G			3016
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0.053	G			1279
22:0	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.285	G			1476
Alcohol, ethyl	0	G
Arginine	1.366	G			1724
Ash	0.88	G			5451
Aspartic acid	1.925	G			1660
Betaine	11.8	MG			691
Caffeine	0	MG
Calcium, Ca	4	MG	1300	0.3%	6799
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	58	MG			2483
Choline, total	86.9	MG	550	15.8%	726
Copper, Cu	0.107	MG	0.9	11.9%	2840
Cryptoxanthin, beta	0	UG
Cystine	0.273	G			1249
Energy	585	kJ			4666
Energy	140	KCAL			4655
Fatty acids, total monounsaturated	1.933	G			3524
Fatty acids, total polyunsaturated	0.341	G			4582
Fatty acids, total saturated	1.791	G			3509
Fatty acids, total trans	0.188	G			974
Fatty acids, total trans-monoenoic	0.15	G			849
Fatty acids, total trans-polyenoic	0.038	G			522
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	3.172	G			1914
Glycine	1.287	G			1026
Histidine	0.674	G			1645
Hydroxyproline	0.119	G			799
Iron, Fe	2.64	MG	18	14.7%	1629
Isoleucine	0.961	G			1625
Leucine	1.681	G			1658
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.786	G			1689
Magnesium, Mg	25	MG	420	6%	2408
Manganese, Mn	0.02	MG	2.3	0.9%	4254
Methionine	0.55	G			1754
Niacin	5.32	MG	16	33.3%	1782
Pantothenic acid	0.861	MG	5	17.2%	1159
Phenylalanine	0.835	G			1764
Phosphorus, P	221	MG	1250	17.7%	1799
Potassium, K	370	MG	3400	10.9%	1351
Proline	1.007	G			1626
Protein	21.13	G			1834
Retinol	0	UG
Riboflavin	0.253	MG	1.3	19.5%	1866
Selenium, Se	32	UG	55	58.2%	916
Serine	0.832	G			1774
Sodium, Na	58	MG	1500	3.9%	4600
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.093	MG	1.2	7.8%	3069
Threonine	0.844	G			1880
Tocopherol, beta	0	MG
Tocopherol, delta	0.01	MG			673
Tocopherol, gamma	0.02	MG			1190
Tocotrienol, alpha	0	MG
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	5.51	G			3678
Tryptophan	0.139	G			2653
Tyrosine	0.673	G			1905
Valine	1.048	G			1678
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	4.68	UG	2.4	195%	325
Vitamin B-12, added	0	UG
Vitamin B-6	0.622	MG	1.7	36.6%	599
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.18	MG			3574
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	1.5	UG			190
Vitamin K (phylloquinone)	0.2	UG			3494
Water	72.54	G			2607
Zinc, Zn	5.99	MG	11	54.5%	531

(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.