Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 168649

Nutrient	amount		RDI	%	ranking
10:0	0.006	G			2150
12:0	0.003	G			3101
14:0	0.09	G			2916
14:1	0.022	G			925
15:0	0.014	G			844
16:0	0.893	G			3499
16:1	0.124	G			2590
16:1 c	0.115	G			641
16:1 t	0.009	G			455
17:0	0.044	G			1058
17:1	0.033	G			561
18:0	0.501	G			3233
18:1	1.608	G			3494
18:1 c	1.442	G			1314
18:1 t	0.165	G			774
18:2	0.218	G			4401
18:2 CLAs	0.012	G			921
18:2 n-6 c,c	0.189	G			1448
18:2 t not further defined	0.017	G			675
18:3	0.006	G			5738
18:3 n-3 c,c,c (ALA)	0.006	G			1765
18:4	0	G
20:0	0.002	G			2038
20:1	0.007	G			3016
20:2 n-6 c,c	0.001	G			1342
20:3	0.019	G			259
20:3 n-6	0.019	G			181
20:4	0.049	G			1447
20:5 n-3 (EPA)	0.003	G			985
22:1	0	G
22:5 n-3 (DPA)	0.013	G			733
22:6 n-3 (DHA)	0.001	G			1274
24:0	0.003	G			997
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	2.138	G			46
Alcohol, ethyl	0	G
Arginine	2.402	G			104
Ash	1.29	G			3254
Aspartic acid	3.459	G			53
Betaine	15.4	MG			319
Caffeine	0	MG
Calcium, Ca	18	MG	1300	1.4%	3913
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	86	MG			1023
Choline, total	90.1	MG	550	16.4%	645
Copper, Cu	0.066	MG	0.9	7.3%	4746
Cryptoxanthin, beta	0	UG
Cystine	0.359	G			314
Energy	162	KCAL			4167
Energy	680	kJ			4165
Fatty acids, total monounsaturated	1.794	G			3620
Fatty acids, total polyunsaturated	0.31	G			4727
Fatty acids, total saturated	1.556	G			3726
Fatty acids, total trans	0.191	G			968
Fatty acids, total trans-monoenoic	0.175	G			763
Fatty acids, total trans-polyenoic	0.017	G			828
Fiber, total dietary	0	G
Folate, DFE	5	UG			4353
Folate, total	5	UG			4655
Folic acid	0	UG
Glutamic acid	5.84	G			84
Glycine	1.543	G			485
Histidine	1.329	G			37
Hydroxyproline	0.165	G			493
Iron, Fe	3.25	MG	18	18.1%	1119
Isoleucine	1.67	G			61
Leucine	3.081	G			45
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	3.443	G			22
Magnesium, Mg	17	MG	420	4%	4668
Manganese, Mn	0.005	MG	2.3	0.2%	5905
Methionine	0.951	G			61
Niacin	8.975	MG	16	56.1%	406
Pantothenic acid	0.497	MG	5	9.9%	2802
Phenylalanine	1.427	G			84
Phosphorus, P	306	MG	1250	24.5%	717
Potassium, K	435	MG	3400	12.8%	832
Proline	1.504	G			255
Protein	30.09	G			300
Retinol	3	UG			2234
Riboflavin	0.328	MG	1.3	25.2%	1115
Selenium, Se	30.8	UG	55	56%	1015
Serine	1.453	G			81
Sodium, Na	75	MG	1500	5%	3676
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.089	MG	1.2	7.4%	3233
Threonine	1.683	G			37
Tocopherol, beta	0	MG
Tocopherol, delta	0	MG
Tocopherol, gamma	0	MG
Total lipid (fat)	3.77	G			4293
Tryptophan	0.402	G			75
Tyrosine	1.337	G			57
Valine	1.765	G			82
Vitamin A, IU	9	IU			4229
Vitamin A, RAE	3	UG	900	0.3%	3316
Vitamin B-12	2.28	UG	2.4	95%	1149
Vitamin B-12, added	0	UG
Vitamin B-6	0.882	MG	1.7	51.9%	240
Vitamin B-9 (Folate, food)	5	UG	400	1.3%	4289
Vitamin C	0	MG	90	0%
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	1	IU			1902
Vitamin D3 (cholecalciferol)	0	UG
Vitamin E (alpha-tocopherol)	0.32	MG			2577
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	1.5	UG			2422
Water	64.28	G			3793
Zinc, Zn	5.15	MG	11	46.8%	770

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.