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#1: Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled
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#2: Chicken (Light Meat)
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#3: Soft Tofu
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Nutrition Comparison of Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled, Chicken (Light Meat), and Soft Tofu

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Calorie Comparison


2000 calories = Full Bar
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)9% DV
  • Chicken (Light Meat)1 cup, chopped or diced (x1)11% DV
  • Soft Tofu1 cup (1/2 Inch cubes) (x1)8% DV

Fat Comparison


65g = Full Bar
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)12% DV
  • Chicken (Light Meat)1 cup, chopped or diced (x1)9% DV
  • Soft Tofu1 cup (1/2 Inch cubes) (x1)14% DV

Carbohydrate Comparison


300g = Full Bar
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)0% DV
  • Chicken (Light Meat)1 cup, chopped or diced (x1)0% DV
  • Soft Tofu1 cup (1/2 Inch cubes) (x1)1% DV

Protein Comparison


50g = Full Bar
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)47% DV
  • Chicken (Light Meat)1 cup, chopped or diced (x1)76% DV
  • Soft Tofu1 cup (1/2 Inch cubes) (x1)36% DV

Cholesterol Comparison


300mg = Full Bar
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)23% DV
  • Chicken (Light Meat)1 cup, chopped or diced (x1)35% DV
  • Soft Tofu1 cup (1/2 Inch cubes) (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)0% DV
  • Chicken (Light Meat)1 cup, chopped or diced (x1)0% DV
  • Soft Tofu1 cup (1/2 Inch cubes) (x1)2% DV

Sugar Comparison


50g = Full Bar
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)0% DV
  • Chicken (Light Meat)1 cup, chopped or diced (x1)0% DV
  • Soft Tofu1 cup (1/2 Inch cubes) (x1)3% DV

Iron Comparison


18mg = Full Bar
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)9% DV
  • Chicken (Light Meat)1 cup, chopped or diced (x1)8% DV
  • Soft Tofu1 cup (1/2 Inch cubes) (x1)15% DV

Calcium Comparison


1300mg = Full Bar
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)1% DV
  • Chicken (Light Meat)1 cup, chopped or diced (x1)1% DV
  • Soft Tofu1 cup (1/2 Inch cubes) (x1)21% DV

Potassium Comparison


4700mg = Full Bar
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)6% DV
  • Chicken (Light Meat)1 cup, chopped or diced (x1)7% DV
  • Soft Tofu1 cup (1/2 Inch cubes) (x1)6% DV
 Macronutrients
Food ##1#2#3
Weight (g)85140248
Calories
(%DV)
172
(9%)
214
(11%)
151
(8%)
Fat (g)
(%DV)
7.9
(12%)
5.7
(9%)
9.2
(14%)
Protein (g)
(%DV)
23.4
(47%)
38
(76%)
17.8
(36%)
Carbohydrates (g)
(%DV)
0
(0%)
0
(0%)
2.9
(1%)
Sugar (g)
(%DV)
0
(0%)
0
(0%)
1.7
(3%)
Fiber (g)
(%DV)
0
(0%)
0
(0%)
0.5
(2%)
Cholesterol (mg)
(%DV)
68.9
(23%)
105
(35%)
0
(0%)
Saturated Fats (g)
(%DV)
3.3
(16%)
1.5
(8%)
1.3
(7%)
Net Carbs (g)002.4
Trans Fats (g)~~0
 Minerals
Food ##1#2#3
Weight (g)85140248
Calcium (mg)
(%DV)
15.3
(1%)
18.2
(1%)
275.3
(21%)
Iron (mg)
(%DV)
1.5
(9%)
1.5
(8%)
2.8
(15%)
Potassium (mg)
(%DV)
277.1
(6%)
330.4
(7%)
297.6
(6%)
Magnesium (mg)
(%DV)
18.7
(4%)
32.2
(8%)
67
(16%)
Phosphorus (mg)
(%DV)
170.9
(14%)
303.8
(24%)
228.2
(18%)
Sodium (mg)
(%DV)
45.1
(2%)
71.4
(3%)
19.8
(1%)
Zinc (mg)
(%DV)
4.1
(37%)
1.1
(10%)
1.6
(14%)
Copper (mg)
(%DV)
0.1
(8%)
0.1
(7%)
0.4
(43%)
Manganese (mg)
(%DV)
0
(0%)
0
(1%)
1
(42%)
Selenium (μg)
(%DV)
24.6
(45%)
36.1
(66%)
22.1
(40%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)85140248
Vitamin A, RAE (μg)
(%DV)
0
(0%)
11.2
(1%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0.5
(1%)
Vitamin B12 (μg)
(%DV)
1.5
(64%)
0.4
(18%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0.1
(7%)
0.1
(10%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.1
(10%)
0.1
(7%)
Niacin (B3) (mg)
(%DV)
6.4
(40%)
14.7
(92%)
1.3
(8%)
Vitamin B5 (PA) (mg)
(%DV)
0.5
(9%)
1.3
(25%)
0.1
(3%)
Vitamin B6 (mg)
(%DV)
0.5
(27%)
0.8
(44%)
0.1
(8%)
Folate (B9) (μg)
(%DV)
7.7
(2%)
4.2
(1%)
109.1
(27%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
7.7
(2%)
4.2
(1%)
109.1
(27%)
Folate (DFE) (μg)
(%DV)
7.7
(2%)
4.2
(1%)
109.1
(27%)
Choline (mg)
(%DV)
89.2
(16%)
107.5
(20%)
68
(12%)
Retinol (μg)011.20
Vitamin A (IU)
(%DV)
0
(0%)
35
(1%)
17.4
(1%)
Beta Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
9.9
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)000
Vitamin E (mg)
(%DV)
0.3
(2%)
0.4
(3%)
0
(0%)
Vitamin D (μg)
(%DV)
~
(~%)
0.1
(1%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
0.1
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
5.6
(1%)
0
(0%)
Vitamin K (μg)
(%DV)
1.2
(1%)
0.4
(0%)
5
(4%)
Vitamin K1 (Dihydrophylloquinone) (μg)~0~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)85140248
Water (g)53.895216.4
Ash (g)112
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)85140248
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)85140248
Omega 3s (mg)
(%AI)
88
(6%)
56
(4%)
610
(38%)
Omega 6s (mg)
(%AI)
190
(1%)
966
(6%)
4551
(27%)
Omega 3 to Omega 6 Ratio0.47
 
0.06
 
0.13
 
Omega 6 to Omega 3 Ratio2.14
 
17.25
 
7.46
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)1300
12:0 (mg)1300
13:0 (mg)~~~
14:0 (mg)2344225
15:0 (mg)~~~
16:0 (mg)20901064970
17:0 (mg)~~~
18:0 (mg)915350327
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)3188
 
2128
 
2019
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)29128025
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)288617641994
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)13420
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)309
 
1302
 
5161
 
18:2 undifferentiated (mg)1909664551
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 undifferentiated (mg)8842610
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)31
 
140
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)0140
Docosahexaenoic Acid (DHA) (mg)0
 
42
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)85140248
Betaine (mg)1281
Tryptophan (mg)
(%RDI)
154
(55%)
444
(159%)
253
(90%)
Threonine (mg)
(%RDI)
935
(89%)
1604
(153%)
665
(63%)
Isoleucine (mg)
(%RDI)
1065
(76%)
2006
(143%)
804
(57%)
Leucine (mg)
(%RDI)
1862
(68%)
2850
(104%)
1235
(45%)
Lysine (mg)
(%RDI)
1979
(94%)
3227
(154%)
1069
(51%)
Methionine (mg)
(%RDI)
609
(84%)
1051
(144%)
208
(29%)
Cystine (mg)
(%RDI)
302
(105%)
486
(169%)
226
(79%)
Phenylalanine (mg)
(%RDI)
925
(106%)
1508
(172%)
791
(90%)
Tyrosine (mg)
(%RDI)
746
(85%)
1282
(147%)
543
(62%)
Valine (mg)
(%RDI)
1162
(64%)
1884
(104%)
821
(45%)
Arginine (mg)151422921081
Histidine (mg)
(%RDI)
747
(107%)
1179
(168%)
474
(68%)
Alanine (mg)14242072665
Aspartic acid (mg)213333851796
Glutamic acid (mg)351656882810
Glycine (mg)14251866635
Proline (mg)11161562875
Serine (mg)9221306766
Hydroxyproline (mg)246~~

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