Nutritional Information for Beef, flank, separable lean only, trimmed to 0" fat, choice, cooked, braised
1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) , 3.000 oz
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) 246.0 grams |
Max calories at 3 servings. |
| Protein | 68.93 g |
123.09% |
422% |
| Total lipid (fat) | 31.98 g |
106.6% |
366% |
| Carbohydrate, by difference | 0.00 g |
0% |
0% |
| Energy (Calories) | 583.02 kcal |
29.15% |
100% |
| Fiber, total dietary | 0.00 g |
0% |
0% |
| Calcium, Ca | 14.76 mg |
1.48% |
5% |
| Iron, Fe | 8.54 mg |
106.75% |
366% |
| Magnesium, Mg | 59.04 mg |
14.76% |
51% |
| Phosphorus, P | 656.82 mg |
93.83% |
322% |
| Potassium, K | 863.46 mg |
18.37% |
63% |
| Sodium, Na | 177.12 mg |
11.81% |
41% |
| Zinc, Zn | 14.88 mg |
135.27% |
464% |
| Manganese, Mn | 0.05 mg |
2.17% |
7% |
| Selenium, Se | 75.77 mcg |
137.76% |
473% |
| Vitamin A, IU | 0.00 IU |
0% |
0% |
| Vitamin E (alpha-tocopherol) | 0.34 mg |
2.27% |
8% |
| Vitamin D (D2 + D3) | 0.49 mcg |
9.8% |
34% |
| Vitamin C, total ascorbic acid | 0.00 mg |
0% |
0% |
| Thiamin | 0.34 mg |
28.33% |
97% |
| Riboflavin | 0.47 mg |
36.15% |
124% |
| Niacin | 11.32 mg |
70.75% |
243% |
| Pantothenic acid | 0.93 mg |
18.6% |
64% |
| Vitamin B-6 | 0.89 mg |
68.46% |
235% |
| Folate, total | 22.14 mcg |
5.54% |
19% |
| Vitamin B-12 | 8.39 mcg |
349.58% |
1199% |
| Choline, total | 262.48 mg |
47.72% |
164% |
| Vitamin K (phylloquinone) | 3.94 mcg |
3.28% |
11% |
| Omega 6 | 0.69 g |
4.44% |
15% |
| Omega 3 | 0.22 g |
9.91% |
34% |
| Ash | 5.26 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 140.88 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 2440.32 kJ |
|
|
| Sugars, total | 0.00 g |
|
|
| Copper, Cu | 0.31 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 19.68 IU |
|
|
| Vitamin D3 (cholecalciferol) | 0.49 mcg |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 0.00 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 22.14 mcg |
|
|
| Folate, DFE | 22.14 mcg_DFE |
|
|
| Betaine | 34.44 mg |
|
|
| Tryptophan | 0.45 g |
|
|
| Threonine | 2.75 g |
|
|
| Isoleucine | 3.14 g |
|
|
| Leucine | 5.48 g |
|
|
| Lysine | 5.83 g |
|
|
| Methionine | 1.80 g |
|
|
| Cystine | 0.89 g |
|
|
| Phenylalanine | 2.72 g |
|
|
| Tyrosine | 2.20 g |
|
|
| Valine | 3.42 g |
|
|
| Arginine | 4.46 g |
|
|
| Histidine | 2.20 g |
|
|
| Alanine | 4.19 g |
|
|
| Aspartic acid | 6.28 g |
|
|
| Glutamic acid | 10.35 g |
|
|
| Glycine | 4.20 g |
|
|
| Proline | 3.29 g |
|
|
| Serine | 2.72 g |
|
|
| Hydroxyproline | 0.72 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 174.66 mg |
|
|
| Fatty acids, total saturated | 13.63 g |
|
|
| Fatty acids, total monounsaturated | 13.38 g |
|
|
| Fatty acids, total polyunsaturated | 0.96 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 3.000 oz 85.0 grams |
Max calories at 9 servings. |
| Protein | 23.82 g |
42.54% |
422% |
| Total lipid (fat) | 11.05 g |
36.83% |
366% |
| Carbohydrate, by difference | 0.00 g |
0% |
0% |
| Energy (Calories) | 201.45 kcal |
10.07% |
100% |
| Fiber, total dietary | 0.00 g |
0% |
0% |
| Calcium, Ca | 5.10 mg |
0.51% |
5% |
| Iron, Fe | 2.95 mg |
36.88% |
366% |
| Magnesium, Mg | 20.40 mg |
5.1% |
51% |
| Phosphorus, P | 226.95 mg |
32.42% |
322% |
| Potassium, K | 298.35 mg |
6.35% |
63% |
| Sodium, Na | 61.20 mg |
4.08% |
41% |
| Zinc, Zn | 5.14 mg |
46.73% |
464% |
| Manganese, Mn | 0.02 mg |
0.87% |
9% |
| Selenium, Se | 26.18 mcg |
47.6% |
473% |
| Vitamin A, IU | 0.00 IU |
0% |
0% |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
0.8% |
8% |
| Vitamin D (D2 + D3) | 0.17 mcg |
3.4% |
34% |
| Vitamin C, total ascorbic acid | 0.00 mg |
0% |
0% |
| Thiamin | 0.12 mg |
10% |
99% |
| Riboflavin | 0.16 mg |
12.31% |
122% |
| Niacin | 3.91 mg |
24.44% |
243% |
| Pantothenic acid | 0.32 mg |
6.4% |
64% |
| Vitamin B-6 | 0.31 mg |
23.85% |
237% |
| Folate, total | 7.65 mcg |
1.91% |
19% |
| Vitamin B-12 | 2.90 mcg |
120.83% |
1200% |
| Choline, total | 90.70 mg |
16.49% |
164% |
| Vitamin K (phylloquinone) | 1.36 mcg |
1.13% |
11% |
| Omega 6 | 0.24 g |
1.54% |
15% |
| Omega 3 | 0.08 g |
3.6% |
36% |
| Ash | 1.82 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 48.68 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 843.20 kJ |
|
|
| Sugars, total | 0.00 g |
|
|
| Copper, Cu | 0.11 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.00 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 6.80 IU |
|
|
| Vitamin D3 (cholecalciferol) | 0.17 mcg |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 0.00 mcg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 7.65 mcg |
|
|
| Folate, DFE | 7.65 mcg_DFE |
|
|
| Betaine | 11.90 mg |
|
|
| Tryptophan | 0.16 g |
|
|
| Threonine | 0.95 g |
|
|
| Isoleucine | 1.08 g |
|
|
| Leucine | 1.89 g |
|
|
| Lysine | 2.01 g |
|
|
| Methionine | 0.62 g |
|
|
| Cystine | 0.31 g |
|
|
| Phenylalanine | 0.94 g |
|
|
| Tyrosine | 0.76 g |
|
|
| Valine | 1.18 g |
|
|
| Arginine | 1.54 g |
|
|
| Histidine | 0.76 g |
|
|
| Alanine | 1.45 g |
|
|
| Aspartic acid | 2.17 g |
|
|
| Glutamic acid | 3.58 g |
|
|
| Glycine | 1.45 g |
|
|
| Proline | 1.14 g |
|
|
| Serine | 0.94 g |
|
|
| Hydroxyproline | 0.25 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 60.35 mg |
|
|
| Fatty acids, total saturated | 4.71 g |
|
|
| Fatty acids, total monounsaturated | 4.62 g |
|
|
| Fatty acids, total polyunsaturated | 0.33 g |
|
|