Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled 172138

Nutrient	amount		RDI	%	ranking
10:0	0.004	G			2417
12:0	0.007	G			2535
14:0	0.25	G			1579
14:1	0.074	G			300
15:0	0.039	G			439
15:1	0.059	G			29
16:0	2.118	G			2019
16:1	0.376	G			1155
16:1 c	0.363	G			239
16:1 t	0.013	G			357
17:0	0.093	G			563
17:1	0.084	G			230
18:0	1.125	G			1843
18:1	3.993	G			2047
18:1 c	3.572	G			671
18:1 t	0.422	G			407
18:2	0.377	G			3620
18:2 CLAs	0.026	G			588
18:2 n-6 c,c	0.345	G			1163
18:2 t not further defined	0.005	G			935
18:3	0.007	G			5659
18:3 n-3 c,c,c (ALA)	0.007	G			1736
18:4	0	G
20:0	0	G
20:1	0.008	G			2930
20:2 n-6 c,c	0	G
20:3	0.023	G			172
20:3 n-6	0.023	G			114
20:4	0.063	G			1051
20:5 n-3 (EPA)	0	G
22:1	0	G
22:5 n-3 (DPA)	0.017	G			585
22:6 n-3 (DHA)	0	G
24:0	0.009	G			523
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	2.167	G			41
Alcohol, ethyl	0	G
Arginine	2.459	G			99
Ash	1.09	G			4167
Aspartic acid	3.535	G			51
Betaine	12.8	MG			584
Caffeine	0	MG
Calcium, Ca	7	MG	1300	0.5%	6045
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	91	MG			810
Choline, total	61.3	MG	550	11.1%	1432
Copper, Cu	0.107	MG	0.9	11.9%	2840
Cryptoxanthin, beta	0	UG
Cystine	0.369	G			258
Energy	223	KCAL			3079
Energy	933	kJ			3082
Fatty acids, total monounsaturated	4.594	G			2017
Fatty acids, total polyunsaturated	0.486	G			3973
Fatty acids, total saturated	3.647	G			2157
Fatty acids, total trans	0.44	G			521
Fatty acids, total trans-monoenoic	0.435	G			396
Fatty acids, total trans-polyenoic	0.005	G			1153
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	5.932	G			79
Glycine	1.568	G			459
Histidine	1.383	G			28
Hydroxyproline	0.155	G			551
Iron, Fe	2.36	MG	18	13.1%	1993
Isoleucine	1.691	G			54
Leucine	3.151	G			43
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	3.535	G			19
Magnesium, Mg	24	MG	420	5.7%	2684
Manganese, Mn	0.107	MG	2.3	4.7%	2917
Methionine	0.968	G			55
Niacin	6.63	MG	16	41.4%	1041
Pantothenic acid	0.68	MG	5	13.6%	1809
Phenylalanine	1.445	G			73
Phosphorus, P	176	MG	1250	14.1%	3110
Potassium, K	312	MG	3400	9.2%	2365
Proline	1.552	G			225
Protein	30.64	G			247
Retinol	2	UG			2380
Riboflavin	0.35	MG	1.3	26.9%	959
Selenium, Se	35	UG	55	63.6%	700
Serine	1.491	G			73
Sodium, Na	62	MG	1500	4.1%	4369
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.08	MG	1.2	6.7%	3470
Threonine	1.706	G			36
Total lipid (fat)	11.16	G			2313
Tryptophan	0.4	G			78
Tyrosine	1.368	G			52
Valine	1.783	G			76
Vitamin A, IU	8	IU			4304
Vitamin A, RAE	2	UG	900	0.2%	3553
Vitamin B-12	2.72	UG	2.4	113.3%	855
Vitamin B-12, added	0	UG
Vitamin B-6	0.524	MG	1.7	30.8%	975
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
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)	0.07	MG			4501
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	58.01	G			4634
Zinc, Zn	8.49	MG	11	77.2%	192

(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.