Vitamins, Minerals in Beef Organ Meats


(Michael) #1

Since this has come up recently, here is a table I just made for my own use, which I am sharing. If you notice any errors, let me know. Otherwise, use to plan your meals as your see fit.

Organ (28g) Protein Fat Carbs Vit A Vit C Vit D Vit E Vit K Thiamin (B1) Riboflavin (B2) Niacin (B3) Vit B6 Folate (B9) Vit B12 Pantothenic Acid (B5) Choline Betaine Calcium Iron Magnesium Phosphorous Potassium Sodium Zinc Copper Maganese Selenium Fluoride
Liver 8.1 (65%) 1.5 (25%) 1.4 (10%) 8881 IU (178%) 0.5 mg (1%) 0 mg (0%) 0.1 mg (1%) 0.9 mg (1%) 0.1 mg (4%) 1 mg (56%) 4.9 mg (25%) 0.3 mg (14%) 70.8 mcg (18%) 19.8 mcg (329%) 2.0 mg (20%) 119 mg 1.6 mg 1.7 mg (0%) 1.8 mg (10%) 5.9 mg (1%) 139 mg (14%) 98.5 mg (3%) 22.1 mg (1%) 1.5 mg (10%) 4.0 mg (200%) 0.1 mg (5%) 10.1 mcg (14%) 0 mg (0%)
Kidney 7.6 (73%) 1.3 (27%) 0 (0%) 0 IU (0%) 0 mg (0%) 0 mg (0%) 0 mg (0%) 0 mg (0%) 0.0 mg (4%) 0.8 mg (49%) 1.1 mg (5%) 0.1 mg (5%) 23.2 mcg (6%) 7 mcg (116%) 0.4 mg (4%) 144 mg 0 mg 5.3 mg (1%) 1.6 mg (9%) 3.4 mg (1%) 85.1 mg (9%) 37.8 mg (1%) 26.3 mg (1%) 0.8 mg (5%) 0.2 mg (8%) 0.1 mg (3%) 47.0 mcg (67%) 0 mg (0%)
Spleen 7.0 (74%) 1.2 (26%) 0 (0%) 0 IU (0%) 14.1 mg (23%) 0 mg (0%) 0 mg (0%) 0 mg (0%) 0.0 mg (1%) 0.1 mg (5%) 1.6 mg (8%) 0.0 mg (1%) 1.1 mcg (0%) 1.4 mcg (23%) 0.2 mg (2%) 0 mg 0 mg 3.4 mg (0%) 11.0 mg (61%) 5.3 mg (1%) 85.4 mg (9%) 79.5 mg (2%) 16.0 mg (1%) 0.8 mg (5%) 0.3 mg (13%) 0.0 mg (1%) 25.6 mcg (37%) 0 mg (0%)
Pancreas 7.6 (43%) 4.8 (57%) 0 (0%) 0 IU (0%) 5.7 mg (9%) 0 mg (0%) 0 mg (0%) 0 mg (0%) 0.1 mg (3%) 0.1 mg (8%) 1.1 mg (6%) 0.1 mg (3%) 0.8 mcg (0%) 4.6 mcg (77%) 1.2 mg (12%) 0 mg 0 mg 4.5 mg (0%) 0.7 mg (4%) 5.9 mg (1%) 127 mg (13%) 68.9 mg (2%) 16.8 mg (1%) 1.3 mg (9%) 0.0 mg (1%) 0.1 mg (3%) 13.6 mcg (19%) 0 mg (0%)
Thymus 6.1 (29%) 7.0 (71%) 0 (0%) 0 IU (0%) 8.5 mg (14%) 0 mg (0%) 0 mg (0%) 0 mg (0%) 0.0 mg (2%) 0.1 mg (4%) 0.5 mg (3%) 0.0 mg (1%) 0.3 mcg (0%) 0.4 mcg (7%) 0.6 mg (6%) 0 mg 0 mg 2.8 mg (0%) 0.4 mg (2%) 2.8 mg (1%) 102 mg (10%) 121 mg (3%) 32.5 mg (1%) 0.6 mg (4%) 0.0 mg (1%) 0.0 mg (1%) 6.0 mcg (9%) 0 mg (0%)
Heart 8.0 (74%) 1.3 (26%) 0 (0%) 0 IU (0%) 0 mg (0%) 0 mg (0%) 0.1 mg (0%) 0.1 mcg (0%) 0.0 mg (2%) 0.3 mg (20%) 1.9 mg (9%) 0.1 mg (3%) 1.4 mcg (0%) 3.0 mcg (50%) 0.4 mg (4%) 64.1 mg 1.1 mg 1.4 mg (0%) 1.8 mg (10%) 5.9 mg (1%) 71.1 mg (7%) 61.3 mg (2%) 16.5 mg (1%) 0.8 mg (5%) 0.2 mg (8%) 0.0 mg (0%) 10.9 mcg (16%) 0 mg (0%)
Tongue 5.4 (21%) 6.2 (79%) 0 (0%) 0 IU (0%) 0.4 mg (1%) 0 mg (0%) 0.1 mg (0%) 0.3 mcg (0%) 0.0 mg (2%) 0.1 mg (5%) 1.0 mg (5%) 0.0 mg (2%) 2.0 mcg (0%) 0.9 mcg (15%) 0.2 mg (2%) 43.4 mg 0.8 mg 1.4 mg (0%) 0.7 mg (4%) 4.2 mg (1%) 40.6 mg (4%) 51.5 mg (1%) 18.2 mg (1%) 1.1 mg (8%) 0.0 mg (2%) 0.0 mg (0%) 3.7 mcg (5%) 0 mg (0%)
Brains 3.3 (33%) 2.9 (63%) 0.4 (4%) 32.8 IU (1%) 2.9 mg (5%) 0 mg (0%) 0.5 mg (2%) 0.0 mcg (0%) 0.0 mg (1%) 0.1 mg (4%) 1.0 mg (5%) 0.0 mg (2%) 1.4 mcg (0%) 2.8 mcg (47%) 0.3mg (3%) 137 mg 0 mg 2.5 mg (0%) 0.6 mg (4%) 3.4 mg (1%) 93.8 mg (9%) 68.3 mg (2%) 30.2 mg (1%) 0.3 mg (2%) 0.1 mg (3%) 0.0 mg (0%) 6.1 mcg (9%) 0 mg (0%)
Testicles 6.0 (65%) 1.3 (31%) 0.3 (4%) 19 IU (0.4%) 0 mg (0%) 0 mg (0%) 0.0 mg (0%) 0.0 mcg (0%) 0.0 mg (2%) 0.0 mg (0%) 0.0 mg (0%) 0.0 mg (0%) 0.0 mcg (0%) 0.0 mcg (0%) 0.0 mg (0%) 0 mg 0 mg 1.5 mg (0%) 0.5 mg (3%) 3.6 mg (1%) 71.0 mg (7%) 106 mg (3%) 48.0 mg (2%) 0.6 mg (4%) 0.0 mg (0%) 0.0 mg (0%) 0.0 mcg (0%) 0 mg (0%)
Stomach/Tripe 3.3 (53%) 1.1 (39%) 0.6 (8%) 0 IU (0%) 0 mg (0%) 0 mg (0%) 0.0 mg (0%) 0.0 mcg (0%) 0.0 mg (2%) 0.0 mg (0%) 0.1 mg (1%) 0.0 mg (0%) 0.8 mcg (0%) 0.2 mcg (3%) 0.0 mg (0%) 0 mg 0 mg 22.7 mg (2%) 0.2 mg (1%) 4.2 mg (1%) 18.5 mg (2%) 11.8 mg (0%) 19.0 mg (1%) 0.5 mg (3%) 0.0 mg (0%) 0.0 mg (1%) 3.3 mcg (5%) 0 mg (0%)
Eyeball 3 (13%) 8.8 (87%) 0.0 (0%) 112 IU (2%) 0 mg (0%) 0 mg (0%) 0.0 mg (0%) 0.0 mcg (0%) 0.0 mg (2%) 0.0 mg (1%) 0.1 mg (0%) 0.0 mg (0%) 0.0 mcg (0%) 0.0 mcg (0%) 0.0 mg (0%) 0 mg 0 mg 5.3 mg (1%) 1.3 mg (7%) 0.0 mg (0%) 16.2 mg (2%) 0.0 mg (0%) 0.0 mg (0%) 0.0 mg (0%) 0.0 mg (0%) 0.0 mg (0%) 0.0 mcg (0%) 0 mg (0%)

(A fool and his bacon are soon parted) #2

Looks very useful. Just one question, however: are the percentages by weight or by caloric value?


(Michael) #3

Hi Paul,

The percentages for the macronutrients are by calories, the percentages for all the vitamins and minerals are the % of RDI (take that as you will).


(Joey) #4

Interesting info, thanks!

I find the easiest and tastiest way to get liver is to buy Braunschweiger (Liverwurst) found in the grocery store’s chilled section. The label says to eat within 5 days of opening, which forces me to cut daily thick slices once it’s opened :wink:

Goes great in dinner salads or as a side dish for lunch. :yum:


(A fool and his bacon are soon parted) #5

Thanks! That’s helpful to know.


(Robin) #6

My eyes just crossed. Tables and charts just get swept under my mental rug. I’m glad ya’ll use them, gleam the info, and then share the results. And thank you for that! Seeing tables is like being back in 9th grade algebra and trying to be invisible. La la la….


(Joey) #7

If it’s any consolation, geeks like us were invisible in 9th grade. :nerd_face:


(Robin) #8

True. And now you rule the world! Revenge of the nerds… love it!