Beef, Shoulder Pot Roast Or Steak, Boneless, Separable Lean And Fat, Trimmed To 0" Fat, Select, Raw
Serving Size 1 steak
Nutritional Value and Analysis
Beef, Shoulder Pot Roast Or Steak, Boneless, Separable Lean And Fat, Trimmed To 0" Fat, Select, Raw with a serving size of 1 steak has a total of 483.87 calories with 16.92 grams of fat. The serving size is equivalent to 381 grams of food and contains 152.28 calories from fat. This item is classified as beef products foods.
This food is a good source of protein, iron, phosphorus, potassium, zinc, copper, 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 162% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 162% of the recommended daily needs of protein.
Iron 54% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 54% of the recommended daily needs of iron.
Phosphorus 71% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 71% of the recommended daily needs of phosphorus.
Potassium 31% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 31% of the recommended daily needs of potassium.
Zinc 238% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 238% of the recommended daily needs of zinc.
Copper 32% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 32% of the recommended daily needs of copper.
Selenium 166% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 166% of the recommended daily needs of selenium.
Riboflavin 62% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 62% of the recommended daily needs of riboflavin.
Niacin 110% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 110% of the recommended daily needs of niacin.
Pantothenic Acid 62% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 62% of the recommended daily needs of pantothenic acid.
Vitamin B-6 134% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 134% of the recommended daily needs of vitamin b-6.
Vitamin B-12 449% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 449% of the recommended daily needs of vitamin b-12.
Choline 53% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 53% of the recommended daily needs of choline.
Tryptophan 282% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 282% of the recommended daily needs of tryptophan.
Threonine 280% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 280% of the recommended daily needs of threonine.
Isoleucine 284% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 284% of the recommended daily needs of isoleucine.
Leucine 238% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 238% of the recommended daily needs of leucine.
Lysine 293% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 293% of the recommended daily needs of lysine.
Methionine 190% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 190% of the recommended daily needs of methionine.
Phenylalanine 147% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 147% of the recommended daily needs of phenylalanine.
Tyrosine 119% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 119% of the recommended daily needs of tyrosine.
Valine 240% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 240% of the recommended daily needs of valine.
Histidine 295% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 295% of the recommended daily needs of histidine.
Cholesterol 86% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 86% of the recommended daily intake of cholesterol.
Saturated Fats 36% of DV
A serving of 381 grams of beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw has 36% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 steak (381 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 483.87 | Calories from Fat 152 | |
| % Daily Value* | ||
| Total Fat 16.9g | 26% | |
| Saturated Fat 7.2g | 36% | |
| Trans Fat 1.02g | ||
| Cholesterol 259.1mg | 86% | |
| Sodium 266.7mg | 11% | |
| Total Carbohydrate 0g | 0% | |
| Dietary Fiber 0g | 0% | |
| Sugars 0g | ||
| Protein 83g | ||
| Vitamin A 1% | Vitamin C 0% |
| Calcium 4% | Iron 54% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 45.72 IU | 1% | |
| → Vitamin A, RAE | 11.43 µg | 1% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 0 µg | - | |
| → Lutein + zeaxanthin | 0 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 10.78 µg | 449% | |
| Vitamin B-6 | 2.27 mg | 134% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 3.81 IU | 1% | |
| → Vitamin D3 | 0 µg | - | |
| Vitamin E | 0.61 mg | 4% | |
| Vitamin K | 5.72 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 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 | 16.92 g | 26% | |
| Saturated Fats | 7.23 g | 36% | |
| → 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 | 4.05 g | - | |
| → Stearic Acid | 2.44 g | - | |
| → Arachidic Acid | 0 g | - | |
| → Lignoceric Acid | 0.02 g | - | |
| Monounsaturated Fats | 8.65 g | - | |
| → Myristoleic Acid | 0.1 g | - | |
| → Palmitoleic Acid | 0.59 g | - | |
| → Heptadecenoic Acid | 0.22 g | - | |
| → Oleic Acid | 7.8 g | - | |
| → Gadoleic Acid | 0.01 g | - | |
| → Erucic Acid | 0 g | - | |
| Polyunsaturated Fats | 1.22 g | - | |
| → Linolenic Acid (18:2) | 1.04 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 | 0.17 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0 g | - | |
| → Docosahexaenoic Acid (DHA) | 0 g | - | |
| Trans Fats | 1.02 g | 5% | |
| Total trans-monoenoic | 1.02 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 | 82.75 g | 162% | |
| → Alanine | 4.72 g | - | |
| → Arginine | 5.45 g | - | |
| → Aspartic acid | 7.42 g | - | |
| → Cystine | 0.87 g | - | |
| → Glutamic acid | 13.09 g | - | |
| → Glycine | 3.78 g | - | |
| → Histidine | 2.68 g | 295% | |
| → Hydroxyproline | 0.56 g | - | |
| → Isoleucine | 3.52 g | 284% | |
| → Leucine | 6.66 g | 238% | |
| → Lysine | 7.24 g | 293% | |
| → Methionine | 2.35 g | 190% | |
| → Phenylalanine | 3.15 g | 147% | |
| → Proline | 3.4 g | - | |
| → Serine | 3.18 g | - | |
| → Threonine | 3.64 g | 280% | |
| → Tryptophan | 0.93 g | 282% | |
| → Tyrosine | 2.85 g | 119% | |
| → Valine | 3.74 g | 240% |
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 | 45.72 mg | 4% | |
| Copper | 0.29 mg | 32% | |
| Iron | 9.75 mg | 54% | |
| Magnesium | 99.06 mg | 24% | |
| Manganese | 0.05 mg | 2% | |
| Phosphorus | 887.73 mg | 71% | |
| Potassium | 1459.23 mg | 31% | |
| Selenium | 91.06 µg | 166% | |
| Sodium | 266.7 mg | 11% | |
| Zinc | 26.21 mg | 238% |
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 | 259.08 mg | 86% |
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, Select, Raw with 483.87calories? A brisk walk for 105 minutes, jogging for 49 minutes, or hiking for 81 minutes will help your burn off the calories in beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, 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 | 101 minutes |
| Dancing | 88 minutes |
| Golfing | 88 minutes |
| Hiking | 81 minutes |
| Light Gardening | 88 minutes |
| Stretching | 161 minutes |
| Walking - 3.5 mph | 105 minutes |
| Weight Training - light workout | 134 minutes |
| Aerobics | 60 minutes |
| Basketball | 66 minutes |
| Bicycling - 10 mph or more | 49 minutes |
| Running - 5 mph | 49 minutes |
| Swimming | 57 minutes |
| Walking - 4.5 mph | 64 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