Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, choice, raw 172162

Nutrient	amount		RDI	%	ranking
10:0	0.009	G			1917
12:0	0.009	G			2383
14:0	0.454	G			907
14:1	0.09	G			212
15:0	0.071	G			187
15:1	0.064	G			23
16:0	3.816	G			992
16:1	0.473	G			873
16:1 c	0.46	G			154
16:1 t	0.014	G			337
17:0	0.24	G			125
17:1	0.151	G			69
18:0	2.805	G			563
18:1	7.317	G			1017
18:1 c	6.329	G			307
18:1 t	0.988	G			143
18:2	0.749	G			2546
18:2 CLAs	0.071	G			197
18:2 n-6 c,c	0.652	G			812
18:2 t not further defined	0.027	G			543
18:3	0.029	G			4138
18:3 n-3 c,c,c (ALA)	0.029	G			1206
18:4	0	G
20:0	0.011	G			1184
20:1	0.03	G			1672
20:2 n-6 c,c	0.003	G			1050
20:3	0.026	G			123
20:3 n-6	0.026	G			70
20:4	0.078	G			787
20:5 n-3 (EPA)	0.006	G			734
22:1	0	G
22:5 n-3 (DPA)	0.014	G			701
22:6 n-3 (DHA)	0.002	G			1111
24:0	0.013	G			329
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.093	G			2020
Alcohol, ethyl	0	G
Arginine	1.194	G			2161
Ash	0.88	G			5451
Aspartic acid	1.708	G			2020
Betaine	14.6	MG			380
Caffeine	0	MG
Calcium, Ca	6	MG	1300	0.5%	6278
Carbohydrate, by difference	0.35	G			5227
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	71	MG			1774
Choline, total	55.1	MG	550	10%	1579
Copper, Cu	0.171	MG	0.9	19%	1604
Cryptoxanthin, beta	0	UG
Cystine	0.178	G			2649
Energy	238	KCAL			2853
Energy	996	kJ			2857
Fatty acids, total monounsaturated	8.126	G			1006
Fatty acids, total polyunsaturated	0.907	G			2841
Fatty acids, total saturated	7.426	G			990
Fatty acids, total trans	1.028	G			191
Fatty acids, total trans-monoenoic	1.002	G			142
Fatty acids, total trans-polyenoic	0.027	G			662
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	2.877	G			2284
Glycine	0.872	G			2335
Histidine	0.651	G			1756
Hydroxyproline	0.121	G			780
Iron, Fe	3.35	MG	18	18.6%	1052
Isoleucine	0.822	G			2151
Leucine	1.511	G			2063
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.672	G			1915
Magnesium, Mg	19	MG	420	4.5%	4210
Manganese, Mn	0.171	MG	2.3	7.4%	2420
Methionine	0.477	G			2106
Niacin	4.043	MG	16	25.3%	2624
Pantothenic acid	1.163	MG	5	23.3%	600
Phenylalanine	0.706	G			2325
Phosphorus, P	140	MG	1250	11.2%	3823
Potassium, K	240	MG	3400	7.1%	3648
Proline	0.788	G			2504
Protein	17.69	G			2490
Retinol	4	UG			2113
Riboflavin	0.562	MG	1.3	43.2%	435
Selenium, Se	22.6	UG	55	41.1%	1897
Serine	0.723	G			2262
Sodium, Na	65	MG	1500	4.3%	4170
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.103	MG	1.2	8.6%	2800
Threonine	0.829	G			1943
Total lipid (fat)	18.44	G			1292
Tryptophan	0.198	G			2006
Tyrosine	0.654	G			2000
Valine	0.883	G			2231
Vitamin A, IU	15	IU			3909
Vitamin A, RAE	4	UG	900	0.4%	3135
Vitamin B-12	5.48	UG	2.4	228.3%	238
Vitamin B-12, added	0	UG
Vitamin B-6	0.374	MG	1.7	22%	1812
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	6	IU			1171
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	62.64	G			4012
Zinc, Zn	4.51	MG	11	41%	1045

(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.