Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, choice, raw 172137

Nutrient	amount		RDI	%	ranking
10:0	0.005	G			2255
12:0	0.006	G			2653
14:0	0.232	G			1692
14:1	0.059	G			406
15:0	0.046	G			364
15:1	0.04	G			66
16:0	2.024	G			2118
16:1	0.33	G			1312
16:1 c	0.32	G			274
16:1 t	0.01	G			430
17:0	0.11	G			438
17:1	0.094	G			198
18:0	1.113	G			1863
18:1	3.896	G			2085
18:1 c	3.468	G			697
18:1 t	0.428	G			397
18:2	0.385	G			3595
18:2 CLAs	0.029	G			530
18:2 n-6 c,c	0.35	G			1156
18:2 t not further defined	0.005	G			935
18:3	0.01	G			5315
18:3 n-3 c,c,c (ALA)	0.01	G			1643
18:4	0	G
20:0	0.001	G			2194
20:1	0.011	G			2602
20:2 n-6 c,c	0	G
20:3	0.016	G			352
20:3 n-6	0.016	G			274
20:4	0.058	G			1171
20:5 n-3 (EPA)	0.004	G			850
22:1	0	G
22:5 n-3 (DPA)	0.011	G			847
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.009	G			523
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.302	G			1436
Alcohol, ethyl	0	G
Arginine	1.457	G			1430
Ash	0.94	G			5111
Aspartic acid	2.099	G			1345
Betaine	13.5	MG			505
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	64	MG			2161
Choline, total	47.6	MG	550	8.7%	1728
Copper, Cu	0.087	MG	0.9	9.7%	3638
Cryptoxanthin, beta	0	UG
Cystine	0.217	G			2132
Energy	717	kJ			4016
Energy	171	KCAL			4016
Fatty acids, total monounsaturated	4.43	G			2090
Fatty acids, total polyunsaturated	0.483	G			3984
Fatty acids, total saturated	3.546	G			2224
Fatty acids, total trans	0.443	G			519
Fatty acids, total trans-monoenoic	0.438	G			394
Fatty acids, total trans-polyenoic	0.005	G			1153
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	3.559	G			1413
Glycine	0.938	G			2109
Histidine	0.798	G			1105
Hydroxyproline	0.105	G			933
Iron, Fe	1.74	MG	18	9.7%	2940
Isoleucine	1.021	G			1408
Leucine	1.87	G			1259
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.083	G			1175
Magnesium, Mg	21	MG	420	5%	3631
Manganese, Mn	0.087	MG	2.3	3.8%	3061
Methionine	0.58	G			1544
Niacin	5.282	MG	16	33%	1810
Pantothenic acid	0.64	MG	5	12.8%	2056
Phenylalanine	0.869	G			1593
Phosphorus, P	150	MG	1250	12%	3675
Potassium, K	264	MG	3400	7.8%	3213
Proline	0.91	G			1965
Protein	20.89	G			1892
Retinol	2	UG			2380
Riboflavin	0.285	MG	1.3	21.9%	1486
Selenium, Se	24	UG	55	43.6%	1731
Serine	0.882	G			1531
Sodium, Na	67	MG	1500	4.5%	4041
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.055	MG	1.2	4.6%	4661
Threonine	1.026	G			1186
Total lipid (fat)	9.76	G			2590
Tryptophan	0.247	G			1303
Tyrosine	0.813	G			1231
Valine	1.08	G			1549
Vitamin A, IU	6	IU			4524
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	2.55	UG	2.4	106.3%	975
Vitamin B-12, added	0	UG
Vitamin B-6	0.44	MG	1.7	25.9%	1341
Vitamin B-9 (Folate, food)	3	UG	400	0.8%	4905
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.1	UG			1215
Vitamin D (D2 + D3), International Units	4	IU			1425
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.17	MG			3676
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	68.91	G			3115
Zinc, Zn	6.25	MG	11	56.8%	476

(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.