Beef, New Zealand, imported, flank, separable lean only, cooked, braised 173077

Nutrient	amount		RDI	%	ranking
10:0	0.004	G			2417
12:0	0.004	G			2958
14:0	0.171	G			2074
14:1	0.039	G			608
15:1	0.003	G			153
16:0	1.606	G			2550
16:1	0.231	G			1795
16:1 c	0.205	G			417
16:1 t	0.026	G			176
17:0	0.092	G			569
17:1	0	G
18:0	0.971	G			2123
18:1	2.426	G			2883
18:1 c	2.335	G			1007
18:1 t	0.091	G			995
18:2	0.118	G			5073
18:2 CLAs	0.02	G			687
18:2 n-6 c,c	0.098	G			1636
18:2 t,t	0	G
18:3	0.061	G			3034
18:3 n-3 c,c,c (ALA)	0.057	G			922
18:3 n-6 c,c,c	0.003	G			588
20:0	0.007	G			1496
20:1	0.009	G			2847
20:2 n-6 c,c	0.002	G			1153
20:3	0.014	G			435
20:3 n-3	0.002	G			163
20:3 n-6	0.013	G			366
20:4	0.034	G			2044
20:4 n-6	0.034	G			48
20:5 n-3 (EPA)	0.018	G			457
22:0	0.003	G			1294
22:1	0	G
22:1 c	0	G
22:5 n-3 (DPA)	0.026	G			389
22:6 n-3 (DHA)	0.003	G			991
24:0	0.002	G			1118
24:1 c	0.004	G			202
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.6	G			677
Alcohol, ethyl	0	G
Arginine	2.023	G			303
Ash	0.67	G			6075
Caffeine	0	MG
Calcium, Ca	5	MG	1300	0.4%	6546
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	78	MG			1466
Copper, Cu	0.066	MG	0.9	7.3%	4746
Cryptoxanthin, beta	0	UG
Energy	813	kJ			3597
Energy	194	KCAL			3597
Fatty acids, total monounsaturated	2.712	G			2954
Fatty acids, total polyunsaturated	0.288	G			4855
Fatty acids, total saturated	2.862	G			2664
Fatty acids, total trans	0.117	G			1258
Fatty acids, total trans-monoenoic	0.117	G			929
Fatty acids, total trans-polyenoic	0	G
Fiber, total dietary	0	G
Glutamic acid	4.288	G			658
Glycine	1.675	G			311
Histidine	1.108	G			228
Iron, Fe	2.41	MG	18	13.4%	1915
Isoleucine	1.278	G			625
Leucine	2.32	G			452
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.434	G			574
Magnesium, Mg	18	MG	420	4.3%	4454
Manganese, Mn	0.011	MG	2.3	0.5%	5213
Methionine	1.011	G			36
Niacin	3.467	MG	16	21.7%	3045
Pantothenic acid	0.13	MG	5	2.6%	5090
Phenylalanine	1.195	G			398
Phosphorus, P	141	MG	1250	11.3%	3812
Potassium, K	192	MG	3400	5.6%	4436
Proline	0.987	G			1693
Protein	30.75	G			239
Retinol	11	UG			1612
Riboflavin	0.086	MG	1.3	6.6%	4923
Selenium, Se	5.5	UG	55	10%	3900
Serine	1.081	G			736
Sodium, Na	28	MG	1500	1.9%	5715
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.021	MG	1.2	1.8%	6050
Threonine	1.113	G			887
Total lipid (fat)	7.92	G			3025
Tryptophan	0.322	G			453
Tyrosine	1.034	G			394
Valine	1.357	G			727
Vitamin A, IU	38	IU			3236
Vitamin A, RAE	11	UG	900	1.2%	2403
Vitamin B-12	1.4	UG	2.4	58.3%	1851
Vitamin B-12, added	0	UG
Vitamin B-6	0.12	MG	1.7	7.1%	3934
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.3	UG			884
Vitamin D (D2 + D3), International Units	11	IU			941
Vitamin D3 (cholecalciferol)	0.3	UG			558
Vitamin E (alpha-tocopherol)	0.95	MG			1113
Vitamin E, added	0	MG	15	0%
Water	61.51	G			4188
Zinc, Zn	6.89	MG	11	62.6%	384

(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.