Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled 172126

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0.01	G			2120
14:0	0.4	G			1043
14:1	0.092	G			204
15:0	0.054	G			293
15:1	0	G
16:0	3.161	G			1275
16:1	0.392	G			1094
17:0	0.139	G			333
17:1	0	G
18:0	1.668	G			1242
18:1	5.209	G			1560
18:1 c	4.789	G			473
18:1 t	0.42	G			408
18:2	0.49	G			3209
18:2 n-6 c,c	0.385	G			1102
18:2 t,t	0.105	G			15
18:3	0.019	G			4670
18:3 n-3 c,c,c (ALA)	0.019	G			1393
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0	G
20:1	0.018	G			2228
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0.05	G			1369
22:0	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.501	G			947
Alcohol, ethyl	0	G
Arginine	1.597	G			1115
Ash	0.94	G			5111
Aspartic acid	2.25	G			1141
Betaine	16.6	MG			254
Caffeine	0	MG
Calcium, Ca	6	MG	1300	0.5%	6278
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	83	MG			1188
Choline, total	101.7	MG	550	18.5%	406
Copper, Cu	0.139	MG	0.9	15.4%	2045
Cryptoxanthin, beta	0	UG
Cystine	0.319	G			652
Energy	954	kJ			3009
Energy	228	KCAL			3004
Fatty acids, total monounsaturated	5.711	G			1601
Fatty acids, total polyunsaturated	0.558	G			3719
Fatty acids, total saturated	5.432	G			1446
Fatty acids, total trans	0.524	G			439
Fatty acids, total trans-monoenoic	0.42	G			418
Fatty acids, total trans-polyenoic	0.105	G			164
Fiber, total dietary	0	G
Folate, DFE	6	UG			4096
Folate, total	6	UG			4382
Folic acid	0	UG
Glutamic acid	3.708	G			1274
Glycine	1.504	G			528
Histidine	0.788	G			1135
Hydroxyproline	0.259	G			250
Iron, Fe	2.78	MG	18	15.4%	1486
Isoleucine	1.124	G			1104
Leucine	1.965	G			1113
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.087	G			1168
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.018	MG	2.3	0.8%	4416
Methionine	0.643	G			1168
Niacin	3.72	MG	16	23.3%	2853
Pantothenic acid	0.881	MG	5	17.6%	1085
Phenylalanine	0.975	G			1174
Phosphorus, P	199	MG	1250	15.9%	2508
Potassium, K	317	MG	3400	9.3%	2270
Proline	1.177	G			954
Protein	24.7	G			1144
Retinol	0	UG
Riboflavin	0.247	MG	1.3	19%	1963
Selenium, Se	37	UG	55	67.3%	547
Serine	0.973	G			1166
Sodium, Na	78	MG	1500	5.2%	3555
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.07	MG	1.2	5.8%	3922
Threonine	0.987	G			1320
Tocopherol, beta	0.01	MG			649
Tocopherol, delta	0.01	MG			673
Tocopherol, gamma	0.02	MG			1190
Tocotrienol, alpha	0.01	MG			633
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	13.59	G			1881
Tryptophan	0.162	G			2413
Tyrosine	0.787	G			1337
Valine	1.225	G			1109
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	5.75	UG	2.4	239.6%	226
Vitamin B-12, added	0	UG
Vitamin B-6	0.376	MG	1.7	22.1%	1800
Vitamin B-9 (Folate, food)	6	UG	400	1.5%	3987
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.14	MG			3896
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	3.1	UG			118
Vitamin K (phylloquinone)	0.9	UG			3020
Water	61.93	G			4126
Zinc, Zn	8.77	MG	11	79.7%	175

(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.