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Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised

Nutrient	Value per 100 grams of edible portion	1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) 262.00 g	3.000 oz 85.00 g
Proximates
Energy	263.00 kcal	689.060 kcal	223.550 kcal
Protein	26.98 g	70.688 g	22.933 g
Fiber, total dietary	0.00 g	0.000 g	0.000 g
Total lipid (fat)	16.44 g	43.073 g	13.974 g
Energy	1100.00 kJ	2882.000 kJ	935.000 kJ
Caffeine	0.00 mg	0.000 mg	0.000 mg
Water	54.95 g	143.969 g	46.708 g
Ash	2.04 g	5.345 g	1.734 g
Theobromine	0.00 mg	0.000 mg	0.000 mg
Alcohol, ethyl	0.00 g	0.000 g	0.000 g
Carbohydrate, by difference	0.00 g	0.000 g	0.000 g
Sugars, total	0.00 g	0.000 g	0.000 g
Minerals
Sodium, Na	70.00 mg	183.400 mg	59.500 mg
Magnesium, Mg	23.00 mg	60.260 mg	19.550 mg
Copper, Cu	0.12 mg	0.312 mg	0.101 mg
Potassium, K	337.00 mg	882.940 mg	286.450 mg
Zinc, Zn	5.77 mg	15.117 mg	4.904 mg
Manganese, Mn	0.02 mg	0.047 mg	0.015 mg
Iron, Fe	3.33 mg	8.725 mg	2.831 mg
Phosphorus, P	256.00 mg	670.720 mg	217.600 mg
Calcium, Ca	6.00 mg	15.720 mg	5.100 mg
Selenium, Se	30.40 µg	79.648 µg	25.840 µg
Vitamins
Lycopene	0.00 µg	0.000 µg	0.000 µg
Carotene, beta	0.00 µg	0.000 µg	0.000 µg
Vitamin C, total ascorbic acid	0.00 mg	0.000 mg	0.000 mg
Vitamin A, RAE	0.00 µg	0.000 µg	0.000 µg
Vitamin B-12	3.30 µg	8.646 µg	2.805 µg
Vitamin E (alpha-tocopherol)	0.69 mg	1.808 mg	0.587 mg
Retinol	0.00 µg	0.000 µg	0.000 µg
Thiamin	0.14 mg	0.367 mg	0.119 mg
Pantothenic acid	0.37 mg	0.969 mg	0.315 mg
Cryptoxanthin, beta	0.00 µg	0.000 µg	0.000 µg
Vitamin B-6	0.35 mg	0.917 mg	0.297 mg
Niacin	4.42 mg	11.580 mg	3.757 mg
Folate, total	9.00 µg	23.580 µg	7.650 µg
Riboflavin	0.18 mg	0.472 mg	0.153 mg
Carotene, alpha	0.00 µg	0.000 µg	0.000 µg
Lutein + zeaxanthin	0.00 µg	0.000 µg	0.000 µg
Vitamin A, IU	0.00 IU	0.000 IU	0.000 IU
Lipids
8:0	0.00 g	0.000 g	0.000 g
12:0	0.02 g	0.052 g	0.017 g
Fatty acids, total saturated	6.92 g	18.130 g	5.882 g
16:0	4.08 g	10.690 g	3.468 g
14:0	0.54 g	1.415 g	0.459 g
10:0	0.02 g	0.052 g	0.017 g
18:0	2.08 g	5.450 g	1.768 g
4:0	0.00 g	0.000 g	0.000 g
6:0	0.00 g	0.000 g	0.000 g
Fatty acids, total monounsaturated	6.94 g	18.183 g	5.899 g
16:1 undifferentiated	0.64 g	1.677 g	0.544 g
18:1 undifferentiated	6.18 g	16.192 g	5.253 g
20:1	0.02 g	0.052 g	0.017 g
22:1 undifferentiated	0.00 g	0.000 g	0.000 g
Fatty acids, total polyunsaturated	0.53 g	1.389 g	0.451 g
18:4	0.00 g	0.000 g	0.000 g
18:3 undifferentiated	0.15 g	0.393 g	0.128 g
18:2 undifferentiated	0.36 g	0.943 g	0.306 g
20:4 undifferentiated	0.02 g	0.052 g	0.017 g
20:5 n-3 (EPA)	0.00 g	0.000 g	0.000 g
22:5 n-3 (DPA)	0.00 g	0.000 g	0.000 g
22:6 n-3 (DHA)	0.00 g	0.000 g	0.000 g
Cholesterol	72.00 mg	188.640 mg	61.200 mg
Amino Acids
Histidine	0.92 g	2.421 g	0.785 g
Proline	1.19 g	3.120 g	1.012 g
Leucine	2.13 g	5.586 g	1.812 g
Arginine	1.71 g	4.467 g	1.449 g
Glutamic acid	4.05 g	10.619 g	3.445 g
Glycine	1.47 g	3.857 g	1.251 g
Threonine	1.18 g	3.086 g	1.001 g
Tyrosine	0.91 g	2.374 g	0.770 g
Lysine	2.24 g	5.879 g	1.907 g
Aspartic acid	2.46 g	6.458 g	2.095 g
Phenylalanine	1.05 g	2.759 g	0.895 g
Alanine	1.63 g	4.263 g	1.383 g
Valine	1.31 g	3.437 g	1.115 g
Cystine	0.30 g	0.791 g	0.257 g
Isoleucine	1.21 g	3.178 g	1.031 g
Methionine	0.69 g	1.810 g	0.587 g
Tryptophan	0.30 g	0.791 g	0.257 g
Serine	1.03 g	2.704 g	0.877 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.