Conversion Calculator

Amount of nutrients in 100 g (grams) of Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised.

Nutrient	Amount and Unit	Percentage
Water	60.32 g	60.32%
Energy (calorie)	208 kcal
Energy (joule)	871 kJ
Protein	30.13 g	30.13%
Total lipid (fat)	9.73 g	9.73%
Ash	0.66 g	0.66%
Carbohydrate, by difference	0 g
Fiber, total dietary	0 g
Sugars, total	0 g
Calcium, Ca	5 mg
Iron, Fe	2.36 mg
Magnesium, Mg	18 mg	0.02%
Phosphorus, P	139 mg	0.14%
Potassium, K	190 mg	0.19%
Sodium, Na	28 mg	0.03%
Zinc, Zn	6.73 mg	0.01%
Copper, Cu	0.065 mg
Manganese, Mn	0.011 mg
Selenium, Se	5.4 µg
Vitamin C, total ascorbic acid	0 mg
Thiamin	0.022 mg
Riboflavin	0.085 mg
Niacin	3.41 mg
Pantothenic acid	0.129 mg
Vitamin B-6	0.118 mg
Vitamin B-12	1.38 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	11 µg
Retinol	11 µg
Carotene, beta	0 µg
Carotene, alpha	0 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	37 IU
Lycopene	0 µg
Lutein + zeaxanthin	0 µg
Vitamin E (alpha-tocopherol)	0.93 mg
Vitamin E, added	0 mg
Vitamin D (D2 + D3)	0.3 µg
Vitamin D3 (cholecalciferol)	0.3 µg
Vitamin D	11 IU
Fatty acids, total saturated	3.566 g	3.57%
4:0 butanoic, butyric fatty acid	0 g
6:0 hexanoic, caproic fatty acid	0 g
8:0 octanoic, caprylic fatty acid	0 g
10:0 decanoic, capric fatty acid	0.004 g
12:0 dodecanoic, lauric fatty acid	0.006 g	0.01%
14:0 tetradecanoic, myristic, common saturated fatty acid	0.216 g	0.22%
16:0 hexadecanoic, palmitic fatty acid	1.949 g	1.95%
17:0 heptadecanoic, margaric fatty acid	0.116 g	0.12%
18:0 octadecanoic, stearic fatty acid	1.258 g	1.26%
20:0 eicosanoic, arachidic fatty acid	0.009 g	0.01%
22:0 saturated fatty acid	0.004 g
24:0 saturated fatty acids	0.002 g
Fatty acids, total monounsaturated	3.293 g	3.29%
14:1 monounsaturated fatty acid	0.049 g	0.05%
15:1 monounsaturated fatty acid	0.003 g
16:1 undifferentiated, hexadecenoic, palmitoleic	0.277 g	0.28%
16:1 cis monounsaturated fatty acid	0.249 g	0.25%
16:1 t monounsaturated fatty acid	0.027 g	0.03%
17:1 monounsaturated fatty acid	0 g
18:1 undifferentiated	2.95 g	2.95%
18:1 cis	2.796 g	2.80%
18:1 trans	0.155 g	0.16%
20:1 eicosenoic, gadoleic	0.01 g	0.01%
22:1 undifferentiated, docosenoic, erucic	0 g
22:1 c saturated fatty acid	0 g
24:1 monounsaturated fatty acids	0.004 g
Fatty acids, total polyunsaturated	0.324 g	0.32%
18:2 undifferentiated	0.145 g	0.14%
18:2 n-6 c,c	0.107 g	0.11%
18:2 conjugated linoleic acid (CLAs)	0.037 g	0.04%
18:2 t,t	0.001 g
18:3 undifferentiated, octadecatrienoic, linolenic	0.072 g	0.07%
18:3 n-3 c,c,c (ALA)	0.069 g	0.07%
18:3 n-6 c,c,c	0.003 g
18:4 octadecatetraenoic, parinaric	0 g
20:2 n-6 c,c	0.002 g
20:3 undifferentiated	0.014 g	0.01%
20:3 n-3	0.002 g
20:3 n-6	0.012 g	0.01%
20:4 undifferentiated, eicosatetraenoic, arachidonic	0.034 g	0.03%
20:4 n-6	0.034 g	0.03%
20:5 n-3 (EPA)	0.017 g	0.02%
22:5 ω-3, n-3 docosapentaenoic (DPA), clupanodonic	0.026 g	0.03%
22:6 Omega−3 DHA (ω-3, n-3) docosahexaenoic	0.003 g
Fatty acids, total trans	0.183 g	0.18%
Fatty acids, total trans-monoenoic	0.182 g	0.18%
Fatty acids, total trans-polyenoic	0.001 g
Cholesterol	78 mg	0.08%
Tryptophan	0.316 g	0.32%
Threonine	1.091 g	1.09%
Isoleucine	1.252 g	1.25%
Leucine	2.273 g	2.27%
Lysine	2.385 g	2.38%
Methionine	0.991 g	0.99%
Phenylalanine	1.171 g	1.17%
Tyrosine	1.014 g	1.01%
Valine	1.33 g	1.33%
Arginine	1.982 g	1.98%
Histidine	1.085 g	1.08%