Beef, Shoulder Pot Roast Or Steak, Boneless, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Raw
Serving Size 1 steak
Nutritional Value and Analysis
Beef, Shoulder Pot Roast Or Steak, Boneless, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Raw with a serving size of 1 steak has a total of 480.13 calories with 19.24 grams of fat. The serving size is equivalent to 361 grams of food and contains 173.16 calories from fat. This item is classified as beef products foods.
This food is a good source of protein, iron, phosphorus, potassium, zinc, selenium, riboflavin, niacin, pantothenic acid, vitamin b-6, vitamin b-12, choline, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in cholesterol and saturated fats.
Protein 150% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 150% of the recommended daily needs of protein.
Iron 53% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 53% of the recommended daily needs of iron.
Phosphorus 68% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 68% of the recommended daily needs of phosphorus.
Potassium 31% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 31% of the recommended daily needs of potassium.
Zinc 221% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 221% of the recommended daily needs of zinc.
Selenium 156% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 156% of the recommended daily needs of selenium.
Riboflavin 57% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 57% of the recommended daily needs of riboflavin.
Niacin 103% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 103% of the recommended daily needs of niacin.
Pantothenic Acid 55% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 55% of the recommended daily needs of pantothenic acid.
Vitamin B-6 120% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 120% of the recommended daily needs of vitamin b-6.
Vitamin B-12 400% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 400% of the recommended daily needs of vitamin b-12.
Choline 45% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 45% of the recommended daily needs of choline.
Tryptophan 261% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 261% of the recommended daily needs of tryptophan.
Threonine 258% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 258% of the recommended daily needs of threonine.
Isoleucine 262% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 262% of the recommended daily needs of isoleucine.
Leucine 220% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 220% of the recommended daily needs of leucine.
Lysine 270% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 270% of the recommended daily needs of lysine.
Methionine 175% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 175% of the recommended daily needs of methionine.
Phenylalanine 135% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 135% of the recommended daily needs of phenylalanine.
Tyrosine 110% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 110% of the recommended daily needs of tyrosine.
Valine 221% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 221% of the recommended daily needs of valine.
Histidine 273% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 273% of the recommended daily needs of histidine.
Cholesterol 77% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 77% of the recommended daily intake of cholesterol.
Saturated Fats 38% of DV
A serving of 361 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw has 38% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 steak (361 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 480.13 | Calories from Fat 173 | |
| % Daily Value* | ||
| Total Fat 19.2g | 30% | |
| Saturated Fat 7.7g | 38% | |
| Trans Fat 0.89g | ||
| Cholesterol 231mg | 77% | |
| Sodium 267.1mg | 11% | |
| Total Carbohydrate 0.3g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 76g | ||
| Vitamin A 1% | Vitamin C 0% |
| Calcium 3% | Iron 53% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 39.71 IU | 1% | |
| → Vitamin A, RAE | 10.83 µg | 1% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 9.6 µg | 400% | |
| Vitamin B-6 | 2.04 mg | 120% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 7.22 IU | 2% | |
| → Vitamin D3 | 0 µg | - | |
| Vitamin E | 0.69 mg | 5% | |
| Vitamin K | 5.42 µg | 5% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 0.25 g | 0% | |
| Sugars | 0 g | 0% | |
| Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 19.24 g | 30% | |
| Saturated Fats | 7.67 g | 38% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0 g | - | |
| → Capric Acid | 0 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.49 g | - | |
| → Palmitic Acid | 4.25 g | - | |
| → Stearic Acid | 2.68 g | - | |
| → Arachidic Acid | 0 g | - | |
| → Lignoceric Acid | 0.03 g | - | |
| Monounsaturated Fats | 9.56 g | - | |
| → Myristoleic Acid | 0.12 g | - | |
| → Palmitoleic Acid | 0.66 g | - | |
| → Heptadecenoic Acid | 0.22 g | - | |
| → Oleic Acid | 8.6 g | - | |
| → Gadoleic Acid | 0.01 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 1.19 g | - | |
| → Linolenic Acid (18:2) | 0.97 g | - | |
| → Linolenic Acid (18:3) | 0.01 g | - | |
| → Alpha-linolenic Acid | 0.01 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0 g | - | |
| → Arachidonic Acid | 0.19 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0.01 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 0.89 g | 4% | |
| Total trans-monoenoic | 0.89 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 76.42 g | 150% | |
| → Alanine | 4.36 g | - | |
| → Arginine | 5.03 g | - | |
| → Aspartic acid | 6.85 g | - | |
| → Cystine | 0.8 g | - | |
| → Glutamic acid | 12.09 g | - | |
| → Glycine | 3.49 g | - | |
| → Histidine | 2.48 g | 273% | |
| → Hydroxyproline | 0.52 g | - | |
| → Isoleucine | 3.25 g | 262% | |
| → Leucine | 6.15 g | 220% | |
| → Lysine | 6.68 g | 270% | |
| → Methionine | 2.17 g | 175% | |
| → Phenylalanine | 2.91 g | 135% | |
| → Proline | 3.14 g | - | |
| → Serine | 2.93 g | - | |
| → Threonine | 3.36 g | 258% | |
| → Tryptophan | 0.86 g | 261% | |
| → Tyrosine | 2.64 g | 110% | |
| → Valine | 3.45 g | 221% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 43.32 mg | 3% | |
| Copper | 0.26 mg | 29% | |
| Iron | 9.6 mg | 53% | |
| Magnesium | 86.64 mg | 21% | |
| Manganese | 0.05 mg | 2% | |
| Phosphorus | 844.74 mg | 68% | |
| Potassium | 1454.83 mg | 31% | |
| Selenium | 85.92 µg | 156% | |
| Sodium | 267.14 mg | 11% | |
| Zinc | 24.26 mg | 221% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 231.04 mg | 77% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Beef, Shoulder Pot Roast Or Steak, Boneless, Separable Lean And Fat, Trimmed To 0" Fat, Choice, Raw with 480.13calories? A brisk walk for 104 minutes, jogging for 49 minutes, or hiking for 80 minutes will help your burn off the calories in beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 100 minutes |
| Dancing | 87 minutes |
| Golfing | 87 minutes |
| Hiking | 80 minutes |
| Light Gardening | 87 minutes |
| Stretching | 160 minutes |
| Walking - 3.5 mph | 104 minutes |
| Weight Training - light workout | 133 minutes |
| Aerobics | 60 minutes |
| Basketball | 66 minutes |
| Bicycling - 10 mph or more | 49 minutes |
| Running - 5 mph | 49 minutes |
| Swimming | 56 minutes |
| Walking - 4.5 mph | 63 minutes |
| Weight Training - vigorous workout | 66 minutes |
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Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium