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

Nutrient	Value per 100 grams of edible portion	3.000 oz 85.00 g	1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) 246.00 g
Proximates
Energy	237.00 kcal	201.450 kcal	583.020 kcal
Protein	28.02 g	23.817 g	68.929 g
Fiber, total dietary	0.00 g	0.000 g	0.000 g
Total lipid (fat)	13.00 g	11.050 g	31.980 g
Energy	992.00 kJ	843.200 kJ	2440.320 kJ
Caffeine	0.00 mg	0.000 mg	0.000 mg
Water	57.27 g	48.679 g	140.884 g
Ash	2.14 g	1.819 g	5.264 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	72.00 mg	61.200 mg	177.120 mg
Magnesium, Mg	24.00 mg	20.400 mg	59.040 mg
Copper, Cu	0.12 mg	0.105 mg	0.305 mg
Potassium, K	351.00 mg	298.350 mg	863.460 mg
Zinc, Zn	6.05 mg	5.143 mg	14.883 mg
Manganese, Mn	0.02 mg	0.016 mg	0.047 mg
Iron, Fe	3.47 mg	2.950 mg	8.536 mg
Phosphorus, P	267.00 mg	226.950 mg	656.820 mg
Calcium, Ca	6.00 mg	5.100 mg	14.760 mg
Selenium, Se	30.80 µg	26.180 µg	75.768 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	3.41 µg	2.899 µg	8.389 µg
Vitamin E (alpha-tocopherol)	0.14 mg	0.119 mg	0.344 mg
Retinol	0.00 µg	0.000 µg	0.000 µg
Thiamin	0.14 mg	0.119 mg	0.344 mg
Vitamin D3 (cholecalciferol)	0.20 µg	0.170 µg	0.492 µg
Vitamin D	8.00 IU	6.800 IU	19.680 IU
Pantothenic acid	0.38 mg	0.323 mg	0.935 mg
Cryptoxanthin, beta	0.00 µg	0.000 µg	0.000 µg
Vitamin B-6	0.36 mg	0.306 mg	0.886 mg
Niacin	4.60 mg	3.910 mg	11.316 mg
Folate, total	9.00 µg	7.650 µg	22.140 µg
Riboflavin	0.19 mg	0.161 mg	0.467 mg
Carotene, alpha	0.00 µg	0.000 µg	0.000 µg
Lutein + zeaxanthin	0.00 µg	0.000 µg	0.000 µg
Vitamin D (D2 + D3)	0.20 µg	0.170 µg	0.492 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	0.01 g	0.009 g	0.025 g
Fatty acids, total saturated	5.54 g	4.709 g	13.628 g
16:0	3.20 g	2.720 g	7.872 g
14:0	0.42 g	0.357 g	1.033 g
10:0	0.01 g	0.009 g	0.025 g
18:0	1.71 g	1.454 g	4.207 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	5.44 g	4.624 g	13.382 g
16:1 undifferentiated	0.48 g	0.408 g	1.181 g
18:1 undifferentiated	4.85 g	4.122 g	11.931 g
20:1	0.01 g	0.009 g	0.025 g
22:1 undifferentiated	0.00 g	0.000 g	0.000 g
Fatty acids, total polyunsaturated	0.39 g	0.331 g	0.959 g
18:4	0.00 g	0.000 g	0.000 g
18:3 undifferentiated	0.09 g	0.076 g	0.221 g
18:2 undifferentiated	0.28 g	0.238 g	0.689 g
20:4 undifferentiated	0.02 g	0.017 g	0.049 g
20:5 n-3 (EPA)	0.00 g	0.003 g	0.007 g
22:5 n-3 (DPA)	0.01 g	0.013 g	0.037 g
22:6 n-3 (DHA)	0.00 g	0.001 g	0.002 g
Cholesterol	71.00 mg	60.350 mg	174.660 mg
Amino Acids
Histidine	0.89 g	0.760 g	2.199 g
Proline	1.34 g	1.136 g	3.287 g
Leucine	2.23 g	1.895 g	5.483 g
Arginine	1.81 g	1.540 g	4.458 g
Glutamic acid	4.21 g	3.575 g	10.347 g
Glycine	1.71 g	1.450 g	4.197 g
Threonine	1.12 g	0.951 g	2.753 g
Tyrosine	0.89 g	0.759 g	2.197 g
Lysine	2.37 g	2.013 g	5.825 g
Aspartic acid	2.55 g	2.169 g	6.278 g
Phenylalanine	1.11 g	0.941 g	2.723 g
Alanine	1.70 g	1.448 g	4.189 g
Valine	1.39 g	1.181 g	3.419 g
Cystine	0.36 g	0.308 g	0.891 g
Isoleucine	1.27 g	1.084 g	3.136 g
Methionine	0.73 g	0.620 g	1.796 g
Tryptophan	0.18 g	0.156 g	0.453 g
Serine	1.10 g	0.938 g	2.716 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.