Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised 174745

Nutrient	amount		RDI	%	ranking
10:0	0.004	G			2417
12:0	0.006	G			2653
14:0	0.216	G			1790
14:1	0.049	G			486
15:1	0.003	G			153
16:0	1.949	G			2212
16:1	0.277	G			1547
16:1 c	0.249	G			355
16:1 t	0.027	G			162
17:0	0.116	G			410
17:1	0	G
18:0	1.258	G			1634
18:1	2.95	G			2566
18:1 c	2.796	G			872
18:1 t	0.155	G			805
18:2	0.145	G			4914
18:2 CLAs	0.037	G			427
18:2 n-6 c,c	0.107	G			1625
18:2 t,t	0.001	G			235
18:3	0.072	G			2749
18:3 n-3 c,c,c (ALA)	0.069	G			837
18:3 n-6 c,c,c	0.003	G			588
18:4	0	G
20:0	0.009	G			1334
20:1	0.01	G			2680
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	0.012	G			392
20:4	0.034	G			2044
20:4 n-6	0.034	G			48
20:5 n-3 (EPA)	0.017	G			465
22:0	0.004	G			1208
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	1.568	G			763
Alcohol, ethyl	0	G
Arginine	1.982	G			348
Ash	0.66	G			6090
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	0.065	MG	0.9	7.2%	4788
Cryptoxanthin, beta	0	UG
Energy	871	kJ			3326
Energy	208	KCAL			3323
Fatty acids, total monounsaturated	3.293	G			2632
Fatty acids, total polyunsaturated	0.324	G			4663
Fatty acids, total saturated	3.566	G			2215
Fatty acids, total trans	0.183	G			995
Fatty acids, total trans-monoenoic	0.182	G			753
Fatty acids, total trans-polyenoic	0.001	G			1296
Fiber, total dietary	0	G
Glutamic acid	4.201	G			736
Glycine	1.641	G			346
Histidine	1.085	G			272
Iron, Fe	2.36	MG	18	13.1%	1993
Isoleucine	1.252	G			713
Leucine	2.273	G			546
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.385	G			650
Magnesium, Mg	18	MG	420	4.3%	4454
Manganese, Mn	0.011	MG	2.3	0.5%	5213
Methionine	0.991	G			39
Niacin	3.41	MG	16	21.3%	3086
Pantothenic acid	0.129	MG	5	2.6%	5101
Phenylalanine	1.171	G			465
Phosphorus, P	139	MG	1250	11.1%	3840
Potassium, K	190	MG	3400	5.6%	4476
Proline	0.967	G			1778
Protein	30.13	G			292
Retinol	11	UG			1612
Riboflavin	0.085	MG	1.3	6.5%	4935
Selenium, Se	5.4	UG	55	9.8%	3918
Serine	1.059	G			817
Sodium, Na	28	MG	1500	1.9%	5715
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.022	MG	1.2	1.8%	6011
Threonine	1.091	G			964
Total lipid (fat)	9.73	G			2598
Tryptophan	0.316	G			513
Tyrosine	1.014	G			444
Valine	1.33	G			803
Vitamin A, IU	37	IU			3260
Vitamin A, RAE	11	UG	900	1.2%	2403
Vitamin B-12	1.38	UG	2.4	57.5%	1871
Vitamin B-12, added	0	UG
Vitamin B-6	0.118	MG	1.7	6.9%	3990
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)	0.93	MG			1140
Vitamin E, added	0	MG	15	0%
Water	60.32	G			4351
Zinc, Zn	6.73	MG	11	61.2%	409

(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.