Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, all grades, raw 172134
Nutrientamount RDI%ranking
10:00G   
12:00G   
14:00.291G  1390
14:10.063G  363
15:00.04G  424
15:10G   
16:02.276G  1875
16:10.278G  1545
17:00.107G  458
17:10G   
18:01.233G  1673
18:13.79G  2138
18:1 c3.495G  689
18:1 t0.295G  551
18:20.403G  3522
18:2 n-6 c,c0.327G  1194
18:2 t,t0.076G  23
18:30.017G  4780
18:3 n-3 c,c,c (ALA)0.017G  1434
18:3 n-6 c,c,c0G   
18:40G   
20:00G   
20:10.013G  2496
20:2 n-6 c,c0G   
20:30G   
20:40.055G  1238
22:00G   
4:00G   
6:00G   
8:00G   
Alanine1.155G  1870
Alcohol, ethyl0G   
Arginine1.228G  2074
Ash0.9G  5322
Aspartic acid1.73G  1987
Betaine13.5MG  505
Caffeine0MG   
Calcium, Ca6MG13000.5%6278
Carbohydrate, by difference0G   
Carotene, alpha0UG   
Carotene, beta0UG   
Cholesterol66MG  2037
Choline, total92.9MG55016.9%569
Copper, Cu0.119MG0.913.2%2480
Cryptoxanthin, beta0UG   
Cystine0.245G  1676
Energy176KCAL  3916
Energy736kJ  3922
Fatty acids, total monounsaturated4.144G  2219
Fatty acids, total polyunsaturated0.475G  4021
Fatty acids, total saturated3.945G  2022
Fatty acids, total trans0.371G  607
Fatty acids, total trans-monoenoic0.295G  551
Fatty acids, total trans-polyenoic0.076G  266
Fiber, total dietary0G   
Folate, DFE3UG  4894
Folate, total3UG  5222
Folic acid0UG   
Glutamic acid2.851G  2315
Glycine1.156G  1466
Histidine0.606G  1925
Hydroxyproline0.118G  812
Iron, Fe2.36MG1813.1%1993
Isoleucine0.864G  2003
Leucine1.511G  2063
Lutein + zeaxanthin0UG   
Lycopene0UG   
Lysine1.605G  2031
Magnesium, Mg21MG4205%3631
Manganese, Mn0.016MG2.30.7%4581
Methionine0.495G  2038
Niacin3.42MG1621.4%3080
Pantothenic acid0.952MG519%924
Phenylalanine0.75G  2170
Phosphorus, P184MG125014.7%2909
Potassium, K309MG34009.1%2410
Proline0.905G  1984
Protein18.99G  2286
Retinol0UG   
Riboflavin0.227MG1.317.5%2300
Selenium, Se29.8UG5554.2%1109
Serine0.748G  2155
Sodium, Na74MG15004.9%3728
Sugars, total including NLEA0G   
Theobromine0MG   
Thiamin0.099MG1.28.3%2967
Threonine0.759G  2185
Tocopherol, beta0.01MG  649
Tocopherol, delta0.01MG  673
Tocopherol, gamma0.03MG  1101
Tocotrienol, alpha0.01MG  633
Tocotrienol, beta0MG   
Tocotrienol, delta0MG   
Tocotrienol, gamma0MG   
Total lipid (fat)10.52G  2436
Tryptophan0.125G  2823
Tyrosine0.605G  2200
Valine0.942G  2052
Vitamin A, IU0IU   
Vitamin A, RAE0UG9000% 
Vitamin B-125.05UG2.4210.4%276
Vitamin B-12, added0UG   
Vitamin B-60.37MG1.721.8%1829
Vitamin B-9 (Folate, food)3UG4000.8%4905
Vitamin C0MG900% 
Vitamin E (alpha-tocopherol)0.17MG  3676
Vitamin E, added0MG150% 
Vitamin K (Dihydrophylloquinone)0UG   
Vitamin K (Menaquinone-4)3.2UG  109
Vitamin K (phylloquinone)0.6UG  3130
Water70.46G  2913
Zinc, Zn6.88MG1162.5%386

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.

    
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