Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised 174767

Nutrient	amount		RDI	%	ranking
10:0	0.003	G			2593
12:0	0.006	G			2653
14:0	0.181	G			1993
16:0	1.418	G			2768
16:1	0.226	G			1833
18:0	0.798	G			2509
18:1	2.475	G			2855
18:2	0.181	G			4634
18:3	0.015	G			4928
18:4	0	G
20:1	0.003	G			3372
20:4	0.024	G			2445
20:5 n-3 (EPA)	0.003	G			985
22:1	0	G
22:5 n-3 (DPA)	0.015	G			657
22:6 n-3 (DHA)	0.001	G			1274
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	2.104	G			56
Alcohol, ethyl	0	G
Arginine	2.238	G			152
Ash	1.02	G			4590
Aspartic acid	3.152	G			107
Betaine	17.3	MG			223
Caffeine	0	MG
Calcium, Ca	17	MG	1300	1.3%	4058
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	103	MG			513
Choline, total	131.8	MG	550	24%	97
Copper, Cu	0.113	MG	0.9	12.6%	2650
Cryptoxanthin, beta	0	UG
Cystine	0.447	G			64
Energy	858	kJ			3379
Energy	205	KCAL			3377
Fatty acids, total monounsaturated	2.703	G			2960
Fatty acids, total polyunsaturated	0.239	G			5090
Fatty acids, total saturated	2.406	G			3001
Fiber, total dietary	0	G
Folate, DFE	12	UG			2832
Folate, total	12	UG			2997
Folic acid	0	UG
Glutamic acid	5.195	G			181
Glycine	2.107	G			68
Histidine	1.104	G			240
Hydroxyproline	0.364	G			72
Iron, Fe	2.89	MG	18	16.1%	1374
Isoleucine	1.574	G			112
Leucine	2.753	G			107
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.924	G			116
Magnesium, Mg	23	MG	420	5.5%	2989
Manganese, Mn	0.012	MG	2.3	0.5%	5065
Methionine	0.901	G			122
Niacin	5.007	MG	16	31.3%	1990
Pantothenic acid	0.682	MG	5	13.6%	1799
Phenylalanine	1.367	G			126
Phosphorus, P	215	MG	1250	17.2%	1977
Potassium, K	281	MG	3400	8.3%	2930
Proline	1.65	G			155
Protein	34.6	G			91
Retinol	0	UG
Riboflavin	0.213	MG	1.3	16.4%	2542
Selenium, Se	39.4	UG	55	71.6%	443
Serine	1.363	G			126
Sodium, Na	57	MG	1500	3.8%	4674
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.073	MG	1.2	6.1%	3815
Threonine	1.382	G			212
Tocopherol, beta	0	MG
Tocopherol, delta	0	MG
Tocopherol, gamma	0	MG
Total lipid (fat)	6.35	G			3425
Tryptophan	0.227	G			1568
Tyrosine	1.103	G			247
Valine	1.717	G			116
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	2.33	UG	2.4	97.1%	1108
Vitamin B-12, added	0	UG
Vitamin B-6	0.321	MG	1.7	18.9%	2146
Vitamin B-9 (Folate, food)	12	UG	400	3%	2512
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0.1	UG			1215
Vitamin D (D2 + D3), International Units	4	IU			1425
Vitamin D3 (cholecalciferol)	0.1	UG			819
Vitamin E (alpha-tocopherol)	0.43	MG			2109
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	59.29	G			4499
Zinc, Zn	8.43	MG	11	76.6%	195

(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.