Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled 172131

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.127	G			2500
14:1	0.036	G			657
15:0	0.019	G			729
15:1	0	G
16:0	1.159	G			3093
16:1	0.174	G			2201
17:0	0.046	G			1029
17:1	0	G
18:0	0.533	G			3155
18:1	2.023	G			3174
18:1 c	1.893	G			1151
18:1 t	0.131	G			879
18:2	0.246	G			4243
18:2 n-6 c,c	0.209	G			1408
18:2 t,t	0.038	G			66
18:3	0.006	G			5738
18:3 n-3 c,c,c (ALA)	0.006	G			1765
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	0.05	G			1369
22:0	0.017	G			587
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.768	G			325
Alcohol, ethyl	0	G
Arginine	1.88	G			496
Ash	1.16	G			3744
Aspartic acid	2.649	G			504
Betaine	12	MG			669
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	80	MG			1354
Choline, total	102.6	MG	550	18.7%	378
Copper, Cu	0.112	MG	0.9	12.4%	2687
Cryptoxanthin, beta	0	UG
Cystine	0.375	G			227
Energy	702	kJ			4076
Energy	168	KCAL			4065
Fatty acids, total monounsaturated	2.239	G			3280
Fatty acids, total polyunsaturated	0.301	G			4781
Fatty acids, total saturated	1.901	G			3381
Fatty acids, total trans	0.168	G			1065
Fatty acids, total trans-monoenoic	0.131	G			891
Fatty acids, total trans-polyenoic	0.038	G			522
Fiber, total dietary	0	G
Folate, DFE	8	UG			3490
Folate, total	8	UG			3749
Folic acid	0	UG
Glutamic acid	4.366	G			593
Glycine	1.771	G			214
Histidine	0.928	G			625
Hydroxyproline	0.306	G			139
Iron, Fe	2.77	MG	18	15.4%	1503
Isoleucine	1.323	G			517
Leucine	2.313	G			466
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	2.458	G			525
Magnesium, Mg	26	MG	420	6.2%	2220
Manganese, Mn	0.014	MG	2.3	0.6%	4780
Methionine	0.757	G			515
Niacin	5.873	MG	16	36.7%	1429
Pantothenic acid	0.797	MG	5	15.9%	1356
Phenylalanine	1.149	G			537
Phosphorus, P	239	MG	1250	19.1%	1394
Potassium, K	365	MG	3400	10.7%	1429
Proline	1.386	G			413
Protein	29.08	G			430
Retinol	0	UG
Riboflavin	0.198	MG	1.3	15.2%	2857
Selenium, Se	42.1	UG	55	76.5%	368
Serine	1.146	G			525
Sodium, Na	54	MG	1500	3.6%	4862
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.066	MG	1.2	5.5%	4184
Threonine	1.162	G			714
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)	4.84	G			3891
Tryptophan	0.191	G			2118
Tyrosine	0.927	G			752
Valine	1.443	G			481
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	4.18	UG	2.4	174.2%	386
Vitamin B-12, added	0	UG
Vitamin B-6	0.559	MG	1.7	32.9%	820
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	65.68	G			3551
Zinc, Zn	7.25	MG	11	65.9%	325

(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.