Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw 173400

Nutrient	amount		RDI	%	ranking
10:0	0.009	G			1917
12:0	0.009	G			2383
14:0	0.439	G			945
14:1	0.087	G			228
15:0	0.068	G			205
15:1	0.063	G			25
16:0	3.661	G			1052
16:1	0.451	G			928
16:1 c	0.438	G			175
16:1 t	0.013	G			357
17:0	0.222	G			145
17:1	0.14	G			82
18:0	2.706	G			600
18:1	6.959	G			1101
18:1 c	6.011	G			327
18:1 t	0.947	G			153
18:2	0.718	G			2607
18:2 CLAs	0.068	G			207
18:2 n-6 c,c	0.623	G			832
18:2 t not further defined	0.026	G			556
18:3	0.028	G			4174
18:3 n-3 c,c,c (ALA)	0.028	G			1227
18:4	0	G
20:0	0.012	G			1126
20:1	0.03	G			1672
20:2 n-6 c,c	0.002	G			1153
20:3	0.025	G			138
20:3 n-6	0.025	G			85
20:4	0.076	G			817
20:5 n-3 (EPA)	0.005	G			774
22:1	0	G
22:5 n-3 (DPA)	0.014	G			701
22:6 n-3 (DHA)	0.002	G			1111
24:0	0.012	G			354
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.115	G			1959
Alcohol, ethyl	0	G
Arginine	1.225	G			2086
Ash	0.91	G			5265
Aspartic acid	1.752	G			1957
Betaine	13.3	MG			532
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	56	MG	550	10.2%	1558
Copper, Cu	0.17	MG	0.9	18.9%	1620
Cryptoxanthin, beta	0	UG
Cystine	0.183	G			2592
Energy	969	kJ			2958
Energy	232	KCAL			2947
Fatty acids, total monounsaturated	7.73	G			1105
Fatty acids, total polyunsaturated	0.869	G			2911
Fatty acids, total saturated	7.138	G			1035
Fatty acids, total trans	0.987	G			199
Fatty acids, total trans-monoenoic	0.96	G			153
Fatty acids, total trans-polyenoic	0.026	G			677
Fiber, total dietary	0	G
Folate, DFE	3	UG			4894
Folate, total	3	UG			5222
Folic acid	0	UG
Glutamic acid	2.94	G			2208
Glycine	0.885	G			2290
Histidine	0.674	G			1645
Hydroxyproline	0.123	G			771
Iron, Fe	3.42	MG	18	19%	1016
Isoleucine	0.838	G			2091
Leucine	1.55	G			1968
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.723	G			1827
Magnesium, Mg	19	MG	420	4.5%	4210
Manganese, Mn	0.17	MG	2.3	7.4%	2424
Methionine	0.487	G			2072
Niacin	4.092	MG	16	25.6%	2596
Pantothenic acid	1.127	MG	5	22.5%	643
Phenylalanine	0.721	G			2268
Phosphorus, P	142	MG	1250	11.4%	3796
Potassium, K	242	MG	3400	7.1%	3606
Proline	0.807	G			2429
Protein	17.98	G			2452
Retinol	4	UG			2113
Riboflavin	0.556	MG	1.3	42.8%	443
Selenium, Se	22.6	UG	55	41.1%	1897
Serine	0.74	G			2183
Sodium, Na	65	MG	1500	4.3%	4170
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.104	MG	1.2	8.7%	2790
Threonine	0.848	G			1861
Total lipid (fat)	17.59	G			1396
Tryptophan	0.201	G			1960
Tyrosine	0.67	G			1912
Valine	0.899	G			2193
Vitamin A, IU	15	IU			3909
Vitamin A, RAE	4	UG	900	0.4%	3135
Vitamin B-12	5.25	UG	2.4	218.8%	256
Vitamin B-12, added	0	UG
Vitamin B-6	0.385	MG	1.7	22.6%	1727
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	5	IU			1260
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.15	MG			3823
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	63.17	G			3945
Zinc, Zn	4.72	MG	11	42.9%	958

(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.