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Unabridged nutrient values table (for scientific work)

Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked

RDA levels are added by us. No value means not measured. 0 means 0.

100g ← RDA 1oz. ← RDA 4oz. ← RDA piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) ← RDA
Unit weight (g) 100 g 28 g 113 g 283 g
Unit weight (oz.) 3.53 oz. 1 oz. 4 oz. 9.98 oz.
Calories322kcal16% RDA91kcal5% RDA365kcal18% RDA911kcal46% RDA
Protein25g51% RDA7.22g14% RDA29g58% RDA72g144% RDA
Carbohydrate0g0% RDA0g0% RDA0g0% RDA0g0% RDA
Fat24g36% RDA6.7g10% RDA27g41% RDA67g103% RDA
Fiber0g0% RDA0g0% RDA0g0% RDA0g0% RDA
Cholesterol88mg29% RDA25mg8% RDA100mg33% RDA249mg83% RDA
Vitamin A0IU0% RDA0IU0% RDA0IU0% RDA0IU0% RDA
Vitamin D
Vitamin E
Vitamin K
Vitamin C0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA
B1 (Thiamin)0.08mg5% RDA0.0227mg2% RDA0.0907mg6% RDA0.226mg15% RDA
B2 (Riboflavin)0.21mg12% RDA0.0595mg4% RDA0.238mg14% RDA0.594mg35% RDA
B3 (Niacin)3.57mg18% RDA1.01mg5% RDA4.05mg20% RDA10.1mg51% RDA
B5 (Pantothenic acid)0.34mg3% RDA0.0964mg1% RDA0.386mg4% RDA0.962mg10% RDA
B60.32mg16% RDA0.0907mg5% RDA0.363mg18% RDA0.906mg45% RDA
Folate (Folic acid)7mcg2% RDA1.98mcg0% RDA7.94mcg2% RDA19.8mcg5% RDA
B122.41mcg40% RDA0.683mcg11% RDA2.73mcg46% RDA6.82mcg114% RDA
Choline
Biotin
Calcium10mg1% RDA2.83mg0% RDA11.3mg1% RDA28mg3% RDA
Iron2.57mg14% RDA0.729mg4% RDA2.91mg16% RDA7.27mg40% RDA
Magnesium22mg6% RDA6.24mg2% RDA25mg6% RDA62mg16% RDA
Phosphorus199mg20% RDA56mg6% RDA226mg23% RDA563mg57% RDA
Zinc5.74mg38% RDA1.63mg11% RDA6.51mg43% RDA16.2mg108% RDA
Copper0.101mg5% RDA0.0286mg1% RDA0.115mg6% RDA0.286mg14% RDA
Manganese0.014mg1% RDA0.00397mg0% RDA0.0159mg1% RDA0.0396mg2% RDA
Selenium23mcg34% RDA6.63mcg10% RDA27mcg38% RDA66mcg96% RDA
Fluoride
Potassium306mg7% RDA87mg2% RDA347mg7% RDA866mg18% RDA
Sodium (Na)61mg3% RDA17.3mg1% RDA69mg3% RDA173mg7% RDA
Histidine0.872g0.247g0.989g2.47g
Isoleucine1.15g0.325g1.3g3.24g
Leucine2.01g0.571g2.28g5.7g
Lysine2.12g0.601g2.4g6g
Methionine0.652g0.185g0.739g1.85g
Phenylalanine0.995g0.282g1.13g2.82g
Threonine1.11g0.316g1.26g3.15g
Tryptophan0.285g0.0808g0.323g0.807g
Valine1.24g0.351g1.41g3.51g
EPA (Omega 3)0mg0mg0mg0mg
DHA (Omega 3)0mg0mg0mg0mg
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine
Saturated fat9.38g47% RDA2.66g13% RDA10.6g53% RDA27g133% RDA
4:00g0g0g0g
6:00g0g0g0g
8:00g0g0g0g
10:00.06g0.017g0.068g0.17g
12:00.06g0.017g0.068g0.17g
13:0
14:00.75g0.213g0.85g2.12g
15:0
16:05.75g1.63g6.52g16.3g
17:0
18:02.74g0.777g3.11g7.75g
20:0
22:0
24:0
Fatty acids, total monounsaturated10.1g2.87g11.5g29g
14:1
15:1
16:1 undifferentiated0.98g0.278g1.11g2.77g
16:1 c
16:1 t
17:1
18:1 undifferentiated9.09g2.58g10.3g26g
18:1 c
18:1 t
20:10.04g0.0113g0.0454g0.113g
22:1 undifferentiated0g0g0g0g
22:1 c
22:1 t
24:1 c
Fatty acids, total polyunsaturated0.86g0.244g0.975g2.43g
18:2 undifferentiated0.58g0.164g0.658g1.64g
18:2 CLAs
18:2 t,t
18:2 i
18:2 t not further defined
18:3 undifferentiated0.25g0.0709g0.283g0.708g
18:3i
18:40g0g0g0g
20:2 n-6 c,c
20:3 undifferentiated
20:3 n-3
20:3 n-6
20:4 undifferentiated0.03g0.0085g0.034g0.0849g
20:4 n-6
21:5
22:4
22:5 n-30g0g0g0g
Trans Fat
Fatty acids, total trans-monoenoic
Fatty acids, total trans-polyenoic
Phytosterols
Stigmasterol
Campesterol
Beta-sitosterol
Cystine0.285g0.0808g0.323g0.807g
Tyrosine0.856g0.243g0.971g2.42g
Arginine1.61g0.456g1.83g4.56g
Alanine1.54g0.436g1.74g4.35g
Aspartic acid2.33g0.66g2.64g6.59g
Glutamic acid3.83g1.09g4.34g10.8g
Glycine1.39g0.394g1.58g3.93g
Proline1.13g0.319g1.28g3.18g
Serine0.974g0.276g1.1g2.76g
Hydroxyproline
Alcohol, ethyl
Caffeine
Theobromine
Carotene, beta
Carotene, alpha
Cryptoxanthin, beta
Lycopene
Lutein + zeaxanthin
English Kj1347kj382kj1527kj3812kj
Protein (adjusted)
Water50g2% AI14.2g1% AI57g2% AI142g5% AI
Ash1.04g0.295g1.18g2.94g
Sucrose
Glucose (dextrose)
Fructose
Lactose
Maltose
Galactose
Starch
Sugars
Folate, total7mcg1.98mcg7.94mcg19.8mcg
Folate, food7mcg1.98mcg7.94mcg19.8mcg
Folic acid0mcg0mcg0mcg0mcg
Vitamin B-12, added
Vitamin A, RAE0mcg_RAE0mcg_RAE0mcg_RAE0mcg_RAE
Retinol0mcg0mcg0mcg0mcg
Vitamin E, added
Tocopherol, beta
Tocopherol, gamma
Tocopherol, delta
Metabolic Equivalent per Second

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