Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled 172119

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.148	G			2299
14:1	0.043	G			549
15:0	0.022	G			675
15:1	0	G
16:0	1.368	G			2823
16:1	0.211	G			1921
17:0	0.054	G			910
17:1	0	G
18:0	0.606	G			2954
18:1	2.406	G			2897
18:1 c	2.254	G			1045
18:1 t	0.152	G			815
18:2	0.265	G			4130
18:2 n-6 c,c	0.222	G			1383
18:2 t,t	0.044	G			48
18:3	0.005	G			5817
18:3 n-3 c,c,c (ALA)	0.005	G			1797
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0	G
20:1	0.005	G			3182
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0.054	G			1257
22:0	0.019	G			538
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.75	G			355
Alcohol, ethyl	0	G
Arginine	1.862	G			531
Ash	1.15	G			3781
Aspartic acid	2.622	G			545
Betaine	17.1	MG			233
Caffeine	0	MG
Calcium, Ca	5	MG	1300	0.4%	6546
Carbohydrate, by difference	0	G
Carotene, alpha	0	UG
Carotene, beta	0	UG
Cholesterol	82	MG			1245
Choline, total	103.4	MG	550	18.8%	366
Copper, Cu	0.097	MG	0.9	10.8%	3246
Cryptoxanthin, beta	0	UG
Cystine	0.372	G			244
Energy	174	KCAL			3950
Energy	730	kJ			3948
Fatty acids, total monounsaturated	2.666	G			2980
Fatty acids, total polyunsaturated	0.325	G			4657
Fatty acids, total saturated	2.218	G			3143
Fatty acids, total trans	0.195	G			958
Fatty acids, total trans-monoenoic	0.152	G			842
Fatty acids, total trans-polyenoic	0.044	G			461
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	4.322	G			630
Glycine	1.753	G			232
Histidine	0.919	G			654
Hydroxyproline	0.302	G			149
Iron, Fe	2.67	MG	18	14.8%	1602
Isoleucine	1.31	G			550
Leucine	2.29	G			514
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.433	G			578
Magnesium, Mg	26	MG	420	6.2%	2220
Manganese, Mn	0.011	MG	2.3	0.5%	5213
Methionine	0.75	G			552
Niacin	5.815	MG	16	36.3%	1455
Pantothenic acid	0.766	MG	5	15.3%	1456
Phenylalanine	1.137	G			590
Phosphorus, P	236	MG	1250	18.9%	1449
Potassium, K	365	MG	3400	10.7%	1429
Proline	1.373	G			439
Protein	28.79	G			480
Retinol	0	UG
Riboflavin	0.192	MG	1.3	14.8%	2943
Selenium, Se	42.8	UG	55	77.8%	354
Serine	1.134	G			562
Sodium, Na	55	MG	1500	3.7%	4809
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.067	MG	1.2	5.6%	4130
Threonine	1.15	G			755
Tocopherol, beta	0.01	MG			649
Tocopherol, delta	0.01	MG			673
Tocopherol, gamma	0.02	MG			1190
Tocotrienol, alpha	0	MG
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	5.71	G			3616
Tryptophan	0.189	G			2144
Tyrosine	0.917	G			791
Valine	1.428	G			522
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	4.25	UG	2.4	177.1%	377
Vitamin B-12, added	0	UG
Vitamin B-6	0.577	MG	1.7	33.9%	751
Vitamin B-9 (Folate, food)	8	UG	400	2%	3302
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.2	MG			3407
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	1.8	UG			169
Vitamin K (phylloquinone)	0	UG
Water	65.1	G			3639
Zinc, Zn	6.84	MG	11	62.2%	395

(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.