Shoulder Pot Roast or Steak Beef

Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw

USDA Link: USDA FoodData Central
USDA Category: Beef Products
Food Groups
Diets
Nutrient Count: 107
Non-Zero Nutrient Count: 80

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Nutrients

General Energy from Composite Minerals Vitamins Protein Carbohydrates Lipids

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Nutrition Data

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General


Weight	369 g
Energy	480 kcal
Carbohydrate	0 g
Fat	18.34 g
Protein	78.93 g
Water	267.82 g
Non-Water	101.18 g
Fiber	0 g
Ash	4.17 g
Alcohol (Ethanol)	0 g
Caffeine	0 mg
Theobromine	0 mg

* % based on Daily Value targets

Energy from


Carbohydrate	0 kcal
Starch	- kcal
Sugars	0 kcal
Fat	165 kcal
Saturated Fat	67 kcal
Monounsaturated Fat	83 kcal
Polyunsaturated Fat	11 kcal
Protein	315 kcal

* % based on Daily Value targets

Composite


Amino Acid Score	66.18 %
Micronutrients	32.05 %
Vitamins	35.23 %
B Vitamins	55.97 %
Fat Soluble Vitamins	2.57 %
Minerals	28.18 %
Electrolytes	16.98 %

* % based on Daily Value targets

Minerals


Calcium	(3.4%) 44 mg
Iron	(53.7%) 9.67 mg
Magnesium	(22.0%) 92 mg
Phosphorus	(69.1%) 863 mg
Potassium	(31.0%) 1458 mg
Sodium	(11.6%) 266 mg
Zinc	(227.4%) 25.02 mg
Copper	(29.9%) 0.269 mg
Manganese	(2.1%) 0.048 mg
Selenium	(159.7%) 87.8 μg
Fluoride	- μg

* % based on Daily Value targets

Vitamins


Vitamin B1 (Thiamin)	(27.7%) 0.332 mg
Vitamin B2 (Riboflavin)	(59.3%) 0.771 mg
Vitamin B3 (Niacin)	(105.6%) 16.889 mg
Vitamin B5 (Pantothenic acid)	(58.0%) 2.9 mg
Vitamin B6	(125.2%) 2.129 mg
Vitamin B12	(419.7%) 10.07 μg
Folate	(2.8%) 11 μg DFE
Folate, food	11 μg
Folic acid	0 μg
Vitamin C (Ascorbic acid)	(0.0%) 0 mg
Choline	(48.6%) 267.5 mg
Betaine	52.4 mg
Vitamin A	41 IU
Vitamin A	(1.2%) 11 μg RAE
Retinol	11 μg
Beta-Carotene	0 μg
Alpha-Carotene	0 μg
Beta-Cryptoxanthin	0 μg
Lycopene	0 μg
Lutein and zeaxanthin	0 μg
Vitamin D	4 IU
Vitamin D	(0.0%) 0 μg
Vitamin D2 (Ergocalciferol)	- μg
Vitamin D3 (Cholecalciferol)	0 μg
Vitamin E	0.66 mg
Alpha-Tocopherol	(4.4%) 0.66 mg
Beta-Tocopherol	- mg
Gamma-Tocopherol	- mg
Delta-Tocopherol	- mg
Alpha-Tocotrienol	- mg
Beta-Tocotrienol	- mg
Gamma-Tocotrienol	- mg
Delta-Tocotrienol	- mg
Vitamin K	(4.6%) 5.5 μg
Vitamin K1 (Phylloquinone)	5.5 μg
Vitamin K1 Hydrogenated (Dihydrophylloquinone)	- μg
Vitamin K2 MK-4 (Menaquinone-4)	- μg

* % based on Daily Value targets

Protein


Protein	78.93 g
Alanine	4.502 g
Arginine	5.196 g
Aspartic acid	7.077 g
Cystine	0.83 g
Glutamic acid	12.483 g
Glycine	3.601 g
Histidine	2.557 g
Isoleucine	3.358 g
Leucine	6.35 g
Lysine	6.9 g
Methionine	2.24 g
Phenylalanine	3.004 g
Proline	3.244 g
Serine	3.033 g
Threonine	3.472 g
Tryptophan	0.889 g
Tyrosine	2.723 g
Valine	3.568 g
Hydroxyproline	0.539 g

* % based on Daily Value targets

Carbohydrates


Carbohydrate	0 g
Net Carbohydrate	0 g
Fiber	0 g
Starch	- g
Sugars	0 g
Sucrose	- g
Glucose (Dextrose)	- g
Fructose	- g
Lactose	- g
Maltose	- g
Galactose	- g

* % based on Daily Value targets

Lipids


Fat	18.34 g
Saturated Fat	7.502 g
Butyric Acid (4:0)	0 g
Caproic Acid (6:0)	0 g
Caprylic Acid (8:0)	0 g
Capric Acid (10:0)	0 g
Lauric Acid (12:0)	0 g
Tridecylic Acid (13:0)	- g
Myristic Acid (14:0)	0.491 g
Pentadecylic Acid (15:0)	- g
Palmitic Acid (16:0)	4.177 g
Margaric Acid (17:0)	0.218 g
Stearic Acid (18:0)	2.587 g
Arachidic Acid (20:0)	0.004 g
Behenic Acid (22:0)	- g
Lignoceric Acid (24:0)	0.026 g
Monounsaturated Fat	9.214 g
Myristoleic Acid (14:1)	0.111 g
Pentadecenoic Acid (15:1)	- g
16:1 undifferentiated (16:1)	0.631 g
Palmitoleic Acid (16:1 cis)	0.631 g
16:1 trans	- g
Heptadecenoic Acid (17:1)	0.173 g
18:1 undifferentiated (18:1)	8.291 g
Oleic Acid (18:1 cis)	7.347 g
18:1 trans	0.945 g
Vaccenic Acid (18:1 trans (n-7))	0.502 g
Gadoleic Acid (20:1)	0.011 g
22:1 undifferentiated (22:1)	0 g
Erucic Acid (22:1 cis)	- g
22:1 trans	- g
Nervonic Acid (24:1 cis)	- g
Polyunsaturated Fat	1.203 g
18:2 undifferentiated (18:2)	1.004 g
Linoleic Acid (18:2 cis, cis (n-6))	0.934 g
CLA (18:2)	0.066 g
18:2 (mixed isomers) (18:2 (mixed))	- g
18:2 trans, not further defined (18:2 trans, x)	- g
18:2 trans, trans	- g
18:3 undifferentiated (18:3)	0.011 g
Alpha-linolenic Acid (18:3 cis, cis, cis (n-3))	0.011 g
Gamma-linolenic Acid (18:3 cis, cis, cis (n-6))	- g
18:3 (mixed isomers) (18:3 (mixed))	- g
Parinaric Acid (18:4)	0 g
Eicosadienoic Acid (20:2 cis, cis (n-6))	0 g
20:3 undifferentiated (20:3)	- g
20:3 (n-3)	- g
20:3 (n-6)	- g
20:4 undifferentiated (20:4)	0.181 g
Arachidonic (20:4 (n-6))	- g
EPA (20:5 (n-3))	0.004 g
21:5	- g
22:4	- g
DPA (22:5 (n-3))	0 g
DHA (22:6 (n-3))	0 g
Trans Fat	0.945 g
Monoenoic Trans Fat	0.945 g
Polyenoic Trans Fat	- g
Cholesterol	244 mg
Phytosterols	- mg
Stigmasterol	- mg
Campesterol	- mg
Beta-Sitosterol	- mg

* % based on Daily Value targets

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