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

Nutrient	Amount and Unit	Percentage
Water	61.51 g	61.51%
Energy (calorie)	194 kcal
Energy (joule)	813 kJ
Protein	30.75 g	30.75%
Total lipid (fat)	7.92 g	7.92%
Ash	0.67 g	0.67%
Carbohydrate, by difference	0 g
Fiber, total dietary	0 g
Sugars, total	0 g
Calcium, Ca	5 mg
Iron, Fe	2.41 mg
Magnesium, Mg	18 mg	0.02%
Phosphorus, P	141 mg	0.14%
Potassium, K	192 mg	0.19%
Sodium, Na	28 mg	0.03%
Zinc, Zn	6.89 mg	0.01%
Copper, Cu	0.066 mg
Manganese, Mn	0.011 mg
Selenium, Se	5.5 µg
Vitamin C, total ascorbic acid	0 mg
Thiamin	0.021 mg
Riboflavin	0.086 mg
Niacin	3.467 mg
Pantothenic acid	0.13 mg
Vitamin B-6	0.12 mg
Vitamin B-12	1.4 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	38 IU
Lycopene	0 µg
Lutein + zeaxanthin	0 µg
Vitamin E (alpha-tocopherol)	0.95 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	2.862 g	2.86%
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	0.004 g
14:0 tetradecanoic, myristic, common saturated fatty acid	0.171 g	0.17%
16:0 hexadecanoic, palmitic fatty acid	1.606 g	1.61%
17:0 heptadecanoic, margaric fatty acid	0.092 g	0.09%
18:0 octadecanoic, stearic fatty acid	0.971 g	0.97%
20:0 eicosanoic, arachidic fatty acid	0.007 g	0.01%
22:0 saturated fatty acid	0.003 g
24:0 saturated fatty acids	0.002 g
Fatty acids, total monounsaturated	2.712 g	2.71%
14:1 monounsaturated fatty acid	0.039 g	0.04%
15:1 monounsaturated fatty acid	0.003 g
16:1 undifferentiated, hexadecenoic, palmitoleic	0.231 g	0.23%
16:1 cis monounsaturated fatty acid	0.205 g	0.20%
16:1 t monounsaturated fatty acid	0.026 g	0.03%
17:1 monounsaturated fatty acid	0 g
18:1 undifferentiated	2.426 g	2.43%
18:1 cis	2.335 g	2.34%
18:1 trans	0.091 g	0.09%
20:1 eicosenoic, gadoleic	0.009 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	0.288 g	0.29%
18:2 undifferentiated	0.118 g	0.12%
18:2 n-6 c,c	0.098 g	0.10%
18:2 conjugated linoleic acid (CLAs)	0.02 g	0.02%
18:2 t,t	0 g
18:3 undifferentiated, octadecatrienoic, linolenic	0.061 g	0.06%
18:3 n-3 c,c,c (ALA)	0.057 g	0.06%
18:3 n-6 c,c,c	0.003 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	0.013 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)	0.018 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	0.117 g	0.12%
Fatty acids, total trans-monoenoic	0.117 g	0.12%
Fatty acids, total trans-polyenoic	0 g
Cholesterol	78 mg	0.08%
Tryptophan	0.322 g	0.32%
Threonine	1.113 g	1.11%
Isoleucine	1.278 g	1.28%
Leucine	2.32 g	2.32%
Lysine	2.434 g	2.43%
Methionine	1.011 g	1.01%
Phenylalanine	1.195 g	1.20%
Tyrosine	1.034 g	1.03%
Valine	1.357 g	1.36%
Arginine	2.023 g	2.02%
Histidine	1.108 g	1.11%
Alanine	1.6 g	1.6%