Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled 169560

Nutrient	amount		RDI	%	ranking
10:0	0.006	G			2150
12:0	0.004	G			2958
14:0	0.107	G			2706
14:1	0.027	G			810
15:0	0.017	G			775
16:0	1.02	G			3302
16:1	0.146	G			2413
16:1 c	0.135	G			581
16:1 t	0.011	G			400
17:0	0.05	G			963
17:1	0.038	G			512
18:0	0.578	G			3033
18:1	1.837	G			3328
18:1 c	1.641	G			1252
18:1 t	0.196	G			702
18:2	0.237	G			4294
18:2 CLAs	0.015	G			827
18:2 n-6 c,c	0.202	G			1421
18:2 t not further defined	0.02	G			628
18:3	0.007	G			5659
18:3 n-3 c,c,c (ALA)	0.007	G			1736
18:4	0	G
20:0	0.002	G			2038
20:1	0.009	G			2847
20:2 n-6 c,c	0.002	G			1153
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	2.024	G			92
Alcohol, ethyl	0	G
Arginine	2.223	G			158
Ash	1.24	G			3399
Aspartic acid	3.18	G			96
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	89.8	MG	550	16.3%	652
Copper, Cu	0.066	MG	0.9	7.3%	4746
Cryptoxanthin, beta	0	UG
Cystine	0.333	G			530
Energy	167	KCAL			4080
Energy	697	kJ			4092
Fatty acids, total monounsaturated	2.056	G			3416
Fatty acids, total polyunsaturated	0.331	G			4626
Fatty acids, total saturated	1.788	G			3510
Fatty acids, total trans	0.227	G			866
Fatty acids, total trans-monoenoic	0.207	G			695
Fatty acids, total trans-polyenoic	0.02	G			769
Fiber, total dietary	0	G
Folate, DFE	5	UG			4353
Folate, total	5	UG			4655
Folic acid	0	UG
Glutamic acid	5.337	G			149
Glycine	1.606	G			406
Histidine	1.223	G			82
Hydroxyproline	0.223	G			319
Iron, Fe	3.24	MG	18	18%	1128
Isoleucine	1.52	G			156
Leucine	2.813	G			84
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	3.127	G			57
Magnesium, Mg	17	MG	420	4%	4668
Manganese, Mn	0.005	MG	2.3	0.2%	5905
Methionine	0.883	G			148
Niacin	8.935	MG	16	55.8%	414
Pantothenic acid	0.496	MG	5	9.9%	2806
Phenylalanine	1.309	G			186
Phosphorus, P	305	MG	1250	24.4%	725
Potassium, K	433	MG	3400	12.7%	844
Proline	1.464	G			299
Protein	29.96	G			315
Retinol	5	UG			2021
Riboflavin	0.326	MG	1.3	25.1%	1126
Selenium, Se	30.7	UG	55	55.8%	1025
Serine	1.344	G			145
Sodium, Na	75	MG	1500	5%	3676
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.088	MG	1.2	7.3%	3259
Threonine	1.538	G			78
Tocopherol, beta	0	MG
Tocopherol, delta	0	MG
Tocopherol, gamma	0	MG
Total lipid (fat)	4.28	G			4107
Tryptophan	0.365	G			170
Tyrosine	1.216	G			98
Valine	1.631	G			173
Vitamin A, IU	15	IU			3909
Vitamin A, RAE	5	UG	900	0.6%	3017
Vitamin B-12	2.28	UG	2.4	95%	1149
Vitamin B-12, added	0	UG
Vitamin B-6	0.878	MG	1.7	51.6%	247
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)	1.4	UG			2675
Water	64.68	G			3725
Zinc, Zn	5.12	MG	11	46.5%	777

(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.