#1: Brown Rice×
×
#2: Baked Russet Potatoes×
×
#3: Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled×
×
<- View Results
Save

Total Nutrients in Brown Rice, Baked Russet Potatoes, and Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled

Edit Food List

Total Macros

CaloriesProteinFatCarbs
585
(29% DV)
34g
(68% DV)
9.3g
(14% DV)
89.7g
(30% DV)
Nutrient%DV
~ = missing data
Weight484g
Calories58529%
Fat9.3g14%
Protein34g68%
Carbohydrate89.7g30%
Sugars3.4g7%
Fiber8.5g34%
Cholesterol68.9mg23%
Saturated Fats3.7g19%
Calcium, Ca72.1mg6%
Iron, Fe5.3mg29%
Potassium, K2007.6mg43%
Magnesium, Mg147.4mg35%
Vitamin A, RAE3μg0%
Vitamin C24.8mg28%
Vitamin B-121.5μg63%
Macronutrients
Macronutrients%DV
~ = missing data
Weight484g
Calories58529%
Fat9.3g14%
Protein34g68%
Carbohydrate89.7g30%
Sugars3.4g7%
Fiber8.5g34%
Cholesterol68.9mg23%
Saturated Fats3.7g19%
Net Carbs81.2g
Trans Fatty Acids~g
Minerals
Minerals%DV
~ = missing data
Weight484g
Calcium, Ca72.1mg6%
Iron, Fe5.3mg29%
Potassium, K2007.6mg43%
Magnesium, Mg147.4mg35%
Phosphorus, P486.2mg39%
Sodium, Na91mg4%
Zinc, Zn5.8mg53%
Copper, Cu0.5mg56%
Manganese, Mn1.7mg74%
Selenium, Se31.9μg58%
Fluoride, F~μg
Vitamins
Vitamins%DV
~ = missing data
Weight484g
Vitamin A, RAE3μg0%
Vitamin C24.8mg28%
Vitamin B-121.5μg63%
Thiamin (B1)0.5mg42%
Riboflavin (B2)0.3mg23%
Niacin (B3)13mg81%
Pantothenic acid (B5)2mg40%
Vitamin B-61.7mg100%
Folate (B9)94.4μg24%
Folic acid0μg0%
Food Folate94.4μg24%
Folate DFE94.4μg24%
Choline143.3mg26%
Retinol0μg
Vitamin A, IU29.9IU1%
Carotene, beta17.9μg0%
Carotene, alpha0μg0%
Cryptoxanthin, beta0μg0%
Lycopene0μg
Lutein + Zeaxanthin56.8μg
Vitamin E (alpha-tocopherol)0.7mg5%
Vitamin D~μg~%
Vitamin D2 (ergocalciferol)~μg
Vitamin D3 (cholecalciferol)~μg
Vitamin D (IU)0IU0%
Vitamin K (phylloquinone)7.4μg6%
Vitamin K1 Dihydrophylloquinone~μg
Menaquinone-4~μg
Other
Other
~ = missing data
Weight484g
Water346.7g
Ash5g
Alcohol0g
Caffeine0mg
Theobromine0mg
Carbohydrates
Carbohydrates
~ = missing data
Weight484g
Sucrose~g
Glucose (Dextrose)~g
Fructose~g
Lactose~g
Maltose~g
Galactose~g
Starch~g
Fats
Fats%AI
~ = missing data
Weight484g
Omega 3 Fatty Acids138mg9%
Omega 6 Fatty Acids668mg4%
Omega 3 to Omega 6 Ratio0.21
Omega 6 to Omega 3 Ratio4.84
4:00mg
6:00mg
8:02mg
10:031mg
12:027mg
13:0~mg
14:0246mg
15:0~mg
16:02351mg
17:0~mg
18:0952mg
20:0~mg
22:0~mg
24:0~mg
Fatty acids, total monounsaturated3566mg
14:1~mg
15:1~mg
16:1 undifferentiated295mg
16:1 c~mg
16:1 t~mg
17:1~mg
18:1 undifferentiated3254mg
18:1 c~mg
18:1 t~mg
18:1-11 t (18:1t n-7)~mg
20:116mg
22:1 undifferentiated0mg
22:1 c~mg
22:1 t~mg
24:1 c~mg
Fatty acids, total polyunsaturated836mg
18:2 undifferentiated668mg
18:2 n-6 c,c~mg
18:2 CLAs~mg
18:2 t,t~mg
18:2 i~mg
18:2 t not further defined~mg
18:3 undifferentiated138mg
18:3 n-3 c,c,c (ALA)~mg
18:3 n-6 c,c,c~mg
18:3i~mg
18:40mg
20:2 n-6 c,c~mg
20:3 undifferentiated~mg
20:3 n-3~mg
20:3 n-6~mg
20:4 undifferentiated31mg
20:4 n-6~mg
20:5 n-3 (EPA)0mg
21:5~mg
22:4~mg
22:5 n-3 (DPA)0mg
22:6 n-3 (DHA)0mg
Fatty acids, total trans-monoenoic~mg
Fatty acids, total trans-polyenoic~mg
Phytosterols~mg
Stigmasterol~mg
Campesterol~mg
Beta-sitosterol~mg
Amino Acids
Amino Acids%RDI
~ = missing data
Weight484g
Betaine14mg
Tryptophan268mg96%
Threonine1287mg123%
Isoleucine1428mg102%
Leucine2450mg90%
Lysine2488mg118%
Methionine790mg109%
Cystine426mg148%
Phenylalanine1369mg156%
Tyrosine1028mg117%
Valine1705mg94%
Arginine2099mg
Histidine945mg135%
Alanine1814mg
Aspartic acid4214mg
Glutamic acid5388mg
Glycine1770mg
Proline1479mg
Serine1340mg
Hydroxyproline~mg

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.