Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw 172128

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0	G
14:0	0.176	G			2045
14:1	0.059	G			406
15:0	0.025	G			618
15:1	0	G
16:0	1.428	G			2758
16:1	0.28	G			1522
17:0	0.058	G			860
17:1	0	G
18:0	0.594	G			2985
18:1	2.595	G			2779
18:1 c	2.451	G			972
18:1 t	0.144	G			838
18:2	0.25	G			4215
18:2 n-6 c,c	0.209	G			1408
18:2 t,t	0.041	G			52
18:3	0	G
18:3 n-3 c,c,c (ALA)	0	G
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0	G
20:1	0.006	G			3100
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0.06	G			1092
22:0	0.019	G			538
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	1.291	G			1459
Alcohol, ethyl	0	G
Arginine	1.373	G			1698
Ash	1.04	G			4477
Aspartic acid	1.934	G			1640
Betaine	14.7	MG			370
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	61	MG			2330
Choline, total	83.5	MG	550	15.2%	815
Copper, Cu	0.136	MG	0.9	15.1%	2105
Cryptoxanthin, beta	0	UG
Cystine	0.274	G			1228
Energy	150	KCAL			4431
Energy	628	kJ			4435
Fatty acids, total monounsaturated	2.94	G			2817
Fatty acids, total polyunsaturated	0.309	G			4743
Fatty acids, total saturated	2.301	G			3083
Fatty acids, total trans	0.185	G			983
Fatty acids, total trans-monoenoic	0.144	G			865
Fatty acids, total trans-polyenoic	0.041	G			486
Fiber, total dietary	0	G
Folate, DFE	6	UG			4096
Folate, total	6	UG			4382
Folic acid	0	UG
Glutamic acid	3.188	G			1888
Glycine	1.293	G			1006
Histidine	0.678	G			1630
Hydroxyproline	0.109	G			891
Iron, Fe	2.34	MG	18	13%	2023
Isoleucine	0.966	G			1607
Leucine	1.689	G			1639
Lutein + zeaxanthin	0	UG
Lycopene	0	UG
Lysine	1.795	G			1673
Magnesium, Mg	24	MG	420	5.7%	2684
Manganese, Mn	0.018	MG	2.3	0.8%	4416
Methionine	0.553	G			1730
Niacin	6.39	MG	16	39.9%	1158
Pantothenic acid	0.65	MG	5	13%	2002
Phenylalanine	0.839	G			1744
Phosphorus, P	209	MG	1250	16.7%	2169
Potassium, K	338	MG	3400	9.9%	1886
Proline	1.012	G			1601
Protein	21.24	G			1805
Retinol	0	UG
Riboflavin	0.186	MG	1.3	14.3%	3090
Selenium, Se	33.3	UG	55	60.5%	820
Serine	0.837	G			1749
Sodium, Na	63	MG	1500	4.2%	4301
Sugars, total including NLEA	0	G
Theobromine	0	MG
Thiamin	0.064	MG	1.2	5.3%	4267
Threonine	0.848	G			1861
Tocopherol, beta	0.01	MG			649
Tocopherol, delta	0	MG
Tocopherol, gamma	0.02	MG			1190
Tocotrienol, alpha	0.01	MG			633
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	6.59	G			3360
Tryptophan	0.14	G			2642
Tyrosine	0.677	G			1883
Valine	1.054	G			1653
Vitamin A, IU	0	IU
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	4.7	UG	2.4	195.8%	319
Vitamin B-12, added	0	UG
Vitamin B-6	0.72	MG	1.7	42.4%	388
Vitamin B-9 (Folate, food)	6	UG	400	1.5%	3987
Vitamin C	0	MG	90	0%
Vitamin E (alpha-tocopherol)	0.08	MG			4425
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	1.7	UG			178
Vitamin K (phylloquinone)	0	UG
Water	71.51	G			2759
Zinc, Zn	3.76	MG	11	34.2%	1392

(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.