Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled 173379

Nutrient	amount		RDI	%	ranking
10:0	0.008	G			1991
12:0	0.009	G			2383
14:0	0.359	G			1155
14:1	0.07	G			323
15:0	0.058	G			268
15:1	0.104	G			10
16:0	3.175	G			1268
16:1	0.378	G			1149
16:1 c	0.368	G			235
16:1 t	0.01	G			430
17:0	0.167	G			234
17:1	0.108	G			154
18:0	2.331	G			780
18:1	5.965	G			1308
18:1 c	5.248	G			404
18:1 t	0.717	G			225
18:2	0.772	G			2508
18:2 CLAs	0.053	G			272
18:2 n-6 c,c	0.707	G			784
18:2 t not further defined	0.013	G			755
18:3	0.028	G			4174
18:3 n-3 c,c,c (ALA)	0.028	G			1227
18:4	0	G
20:0	0.008	G			1416
20:1	0.015	G			2379
20:2 n-6 c,c	0	G
20:3	0.04	G			54
20:3 n-6	0.04	G			20
20:4	0.13	G			300
20:5 n-3 (EPA)	0.01	G			563
22:1	0	G
22:5 n-3 (DPA)	0.023	G			427
22:6 n-3 (DHA)	0	G
24:0	0.018	G			208
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	2.026	G			89
Alcohol, ethyl	0	G
Arginine	2.299	G			125
Ash	1.33	G			3098
Aspartic acid	3.305	G			67
Betaine	14.7	MG			370
Caffeine	0	MG
Calcium, Ca	8	MG	1300	0.6%	5815
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	99	MG			568
Choline, total	77.8	MG	550	14.1%	980
Copper, Cu	0.217	MG	0.9	24.1%	1245
Cryptoxanthin, beta	0	UG
Cystine	0.345	G			416
Energy	268	KCAL			2452
Energy	1123	kJ			2451
Fatty acids, total monounsaturated	6.639	G			1332
Fatty acids, total polyunsaturated	1.003	G			2678
Fatty acids, total saturated	6.132	G			1256
Fatty acids, total trans	0.74	G			300
Fatty acids, total trans-monoenoic	0.727	G			225
Fatty acids, total trans-polyenoic	0.013	G			935
Fiber, total dietary	0	G
Folate, DFE	7	UG			3771
Folate, total	7	UG			4034
Folic acid	0	UG
Glutamic acid	5.546	G			110
Glycine	1.465	G			607
Histidine	1.293	G			48
Hydroxyproline	0.145	G			618
Iron, Fe	5.46	MG	18	30.3%	552
Isoleucine	1.58	G			106
Leucine	2.945	G			57
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	3.305	G			33
Magnesium, Mg	26	MG	420	6.2%	2220
Manganese, Mn	0.217	MG	2.3	9.4%	2119
Methionine	0.905	G			114
Niacin	5.605	MG	16	35%	1589
Pantothenic acid	1.33	MG	5	26.6%	418
Phenylalanine	1.351	G			144
Phosphorus, P	197	MG	1250	15.8%	2571
Potassium, K	284	MG	3400	8.4%	2872
Proline	1.451	G			317
Protein	28.65	G			497
Retinol	3	UG			2234
Riboflavin	0.86	MG	1.3	66.2%	252
Selenium, Se	36	UG	55	65.5%	643
Serine	1.394	G			103
Sodium, Na	70	MG	1500	4.7%	3895
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.12	MG	1.2	10%	2515
Threonine	1.595	G			54
Total lipid (fat)	17.1	G			1440
Tryptophan	0.374	G			129
Tyrosine	1.279	G			77
Valine	1.667	G			145
Vitamin A, IU	9	IU			4229
Vitamin A, RAE	3	UG	900	0.3%	3316
Vitamin B-12	7.53	UG	2.4	313.8%	167
Vitamin B-12, added	0	UG
Vitamin B-6	0.479	MG	1.7	28.2%	1138
Vitamin B-9 (Folate, food)	7	UG	400	1.8%	3615
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.2	UG			999
Vitamin D (D2 + D3), International Units	7	IU			1096
Vitamin D3 (cholecalciferol)	0.2	UG			648
Vitamin E (alpha-tocopherol)	0.07	MG			4501
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.6	UG			2149
Water	53.31	G			5038
Zinc, Zn	7.38	MG	11	67.1%	314

(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.