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%)
Nutrients in different organs and meats?
(Bacon is a many-splendoured thing) #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:

(Bacon is a many-splendoured thing) #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!

(Michael) #9

Updated my excel spreadsheet vit/mineral tracker. Happy to send to people if they want the excel file, but here is my updated with 3 meal examples

Food (28g) Protein (g) Protein (%) Fat (g) Fat (%) Omega-3 (mg) Omega-6 (mg) Carbs (g) Carbs (%) Net Carbs Total Calories Vit A (IU) Vit A (%) Vit C (90 mg) Vit C (%) Vit D (800 IU = 20 mcg supplement is 400IU with calcium) Vit D (%) Vit E (15 mg = 22 IU), supplement is 200, 400 or 800 IU) Vit E (%) Vit K (90-120 mcg) Vit K (%) Thiamin (B1 1.2 mg)) B1 (%) Riboflavin (B2 1.3 mg) B2 (%) Niacin (B3 16 mg) B3 (%) Choline (550 mg B4 or Adenine is B4?) B4 (%) Pantothenic Acid (B5 5.0 mg) B5 (%) Pyridoxine (B6 1.7 mg) B6 (%) Biotin (B7 30 mcg) B7 (%) Folate (B9 400 mcg) B9 (%) Cobalamin (B12 2.4 mcg) B12 (%) Betaine (mg) Calcium (1200 mg supplement is 500 mg) Calcium (%) Iron (20 mg) Iron (%) Magnesium (410 mg supplement is 250 mg or 100 mg) Magnesium (%) Phosphorous (1000 mg) Phosphorous (%) Potassium (3400 mg Supplement is 195 mg or 100 mg) Potassium (%) Sodium (2300 mg) Sodium (%) Zinc (11 mg) Zinc (%) Copper (900 mcg) Copper (%) Manganese (2.3 mg) Manganese (%) Selenium (55 mcg) Selenium (%) Chromium (35 mcg) Chromium (%) Molybdenum (45 mcg) Molybdenum (%) Iodine (150 mcg) Iodine (%) Fluoride (mcg) coQ10 (mg)
BEEF
Liver ****, * 8.1 65 1.5 25 0 5.9 1.4 10 1.4 51.5 8881 178 0.5 1 14 4 0.1 1 30 25 0.1 4 1 56 4.9 25 119 21.63636364 2 20 0.3 14 10.3 34 70.8 18 19.8 329 1.6 1.7 0 1.8 10 5.9 1 139 14 98.5 3 22.1 1 1.5 10 4 200 0.1 5 10.1 14 34.7 77 1 0 1.1
Kidney ***** 7.6 73 1.3 27 6.8 417 0 0 0 42.1 0 0 0 0 13 3 0 0 1.6 1 0 4 0.8 49 1.1 5 144 26.18181818 0.4 4 0.1 5 25 84 23.2 6 7 116 5.3 1 1.6 9 3.4 1 85.1 9 37.8 1 26.3 1 0.8 5 0.2 8 0.1 47 67 0 0 12 27 1.7 1
Spleen 7 74 1.2 26 0 86.8 0 0 0 38.8 0 0 14.1 23 0 1 0.1 5 1.6 8 0.2 2 0 1 1.1 0 1.4 23 3.4 0 11 61 5.3 1 85.4 9 79.5 2 16 1 0.8 5 0.3 13 0 1 25.6 37
Pancreas 7.6 43 4.8 57 33.6 524 0 0 0 73.6 0 0 5.7 9 0.1 3 0.1 8 1.1 6 1.2 12 0.1 3 0.8 0 4.6 77 4.5 0 0.7 4 5.9 1 127 13 68.9 2 16.8 1 1.3 9 0 1 0.1 3 13.6 19
Thymus 6.1 29 7 71 47.6 762 0 0 0 87.4 0 0 8.5 14 0 2 0.1 4 0.5 3 0.6 6 0 1 0.3 0 0.4 7 2.8 0 0.4 2 2.8 1 102 10 121 3 32.5 1 0.6 4 0 1 0 1 6 9
Heart 8 74 1.3 26 3.4 211 0 0 0 43.7 0 0 0 0 1 0 0.1 0 0.8 0.1 0 2 0.3 20 1.9 9 64.1 11.65454545 0.4 4 0.1 3 1.4 0 3 50 1.1 1.4 0 1.8 10 5.9 1 71.1 7 61.3 2 16.5 1 0.8 5 0.2 8 0 0 10.9 16 3.1
Tongue 5.4 21 6.2 79 25.5 147 0 0 0 77.4 0 0 0.4 1 4.3 1 0.1 0 0.3 0 0 2 0.1 5 1 5 43.4 7.890909091 0.2 2 0 2 2 0 0.9 15 0.8 1.4 0 0.7 4 4.2 1 40.6 4 51.5 1 18.2 1 1.1 8 0 2 0 0 3.7 5
Brains 3.3 33 2.9 63 347 10.9 0.4 4 0.4 40.9 32.8 1 2.9 5 0 0 0.5 3 0.1 0 0 1 0.1 4 1 5 137 24.90909091 0.3 3 0 2 1.4 0 2.8 47 2.5 0 0.6 4 3.4 1 93.8 9 68.3 2 30.2 1 0.3 2 0.1 3 0 0 6.1 9
Testicles 6 65 1.3 31 0.3 4 0.3 36.9 19 0.4 8 13 0 2 0 0 0 0 0 0 0 0 0 0 0 0 1.5 0 0.5 3 3.6 1 71 7 106 3 48 2 0.6 4 0 0 0 0 0 0
Stomach/Tripe 3.3 53 1.1 39 2.2 40 0.6 8 0.6 25.5 0 0 0 0 3 1 0 0 0 0 0 2 0 0 0.1 1 0 0 0 0 0.8 0 0.2 3 22.7 2 0.2 1 4.2 1 18.5 2 11.8 0 19 1 0.5 3 0 0 0 1 3.3 5
Eyeball 3 13 8.8 87 0 0 0 91.2 112 2 0 0 0 0 0 0 0 0 0 2 0 1 0.1 0 0 0 0 0 0 0 0 0 0 0 0 5.3 1 1.3 7 0 0 16.2 2 0 0 0 0 0 0 0 0 0 0 0 0
Lungs 5.7 72 1 28 8.4 70 0 0 0 31.8 10.9 0 9.2 15 0 1 0 2 0.7 3 0.2 2 0 0 2.2 1 0.7 12 3.1 0 1.5 8 2.8 1 49.8 5 48.4 1 28.3 1 0.5 3 0.1 3 0 0 14.1 20
Grass Fed Ribeye Steak (fatty cut) 4.9 27 6.2 73 67.2 143 0 0 0 75.4 0 0 0.6 1 0 0 0.1 1 5 4 0 1 0 2 0.9 5 0 0 0.1 1 0.1 5 1.3 4 1.4 0 0.9 15 0 2.8 0 0.5 3 5 1 47 5 85.4 2 15.7 1 1.1 7 0 1 0 0 4.6 7 1.7 2 1 1 0.9
Bone Marrow 1.9 3 23.6 97 0 0 0 220 67.2 1 0.8 4 0 1 0.2 12 0.1 0 0.8 14 95 9 1.3 7 30 3 0 0 0 0 3 4
Beef Tallow 0 0 28 100 168 868 0 0 0 252 0 0 0 0 0.8 4 0 0 0 0 0 0 0 0 22.4 4.072727273 0 0 0 0 0 0 0 0 1 0 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0.1 0 3 4
LAMB
Spleen 7.4 72 1.3 28 0 0 0 41.3 0 0 14.1 23 0 1 0.1 5 1.6 8 0 1 1.1 0 1.5 25 3.6 0 10.8 60 5.9 1 95.5 10 69.4 2 16.2 1 1.1 7 0 2 0 1 13.9 20
Brain 2.9 36 2.4 63 174 8.4 0 1 0 33.2 0 0 4.5 7 0 2 0.1 5 1.1 5 0.3 3 0.1 4 0.8 0 3.2 53 2.5 0 0.5 3 3.4 1 75.6 8 82.9 2 31.4 1 0.3 2 0.1 3 0 1 2.5 4
Lungs 5.6 75 0.9 25 0 0 0 30.5 29.7 1 7.8 13 0 1 0 2 0.7 3 0 1 2.2 1 0.7 12 3.4 0 1.3 7 3.1 1 52.6 5 35.6 1 23.5 1 0.5 4 0.1 3 0 0 5.9 8
Liver 7.1 46 3.5 48 47.6 227 1.1 6 1.1 64.3 7280 146 3.6 6 0.1 7 1.3 76 4.7 23 1.8 18 0.3 13 112 28 24 400 2.5 0 2.9 16 6.4 2 120 12 98.5 3 34.7 1 1.6 11 2.8 138 0.2 8 32.5 46
Clam 7.2 74 0.5 12 111 9 1.4 14 1.4 38.9 160 3 6.2 10 2 1 0.1 0 0.1 0 0 3 0.1 7 0.9 5 0.2 2 0 2 8.1 2 27.7 461 25.8 3 7.8 43 5 1 94.6 9 176 5 31.4 1 0.8 5 0.2 10 0.3 14 17.9 26 39 111 44 28
Mussel 6.7 59 1.3 23 242 10.1 2.1 18 2.1 46.9 85.1 2 3.8 6 14 4 0.1 0 0.1 0 0.1 6 0.1 7 0.8 4 0.3 3 0 1 21.3 5 6.7 112 9.2 1 1.9 10 10.4 3 79.8 8 75 2 103 4 0.7 5 0 2 1.9 95 25.1 36 36.6 104 81 54
Snails 4.5 72 0.4 14 61 4.8 0.6 14 0.6 24 28 1 0 0 1.4 9 0 0 0 0 0 2 0.4 2 18.2 3.309090909 0 2 1.7 0 0.1 2 2.8 0 1 5 70 17 76.2 8 107 3 19.6 1 0.3 2 0.1 6 0.6 24 7.7 11
Roe Eggs *** 6.2 56 1.8 40 682 8.1 2.8 4 2.8 52.2 83.7 2 4.5 7 65 16 2 13 0.1 0 0.1 4 0.2 12 0.5 3 93.9 17.07272727 0.3 3 0 2 22.4 6 2.8 47 6.2 1 0.2 1 5.6 1 113 11 61.9 2 25.5 1 0.3 2 0 1 0 0 11.3 16
Oysters 3.9 44 1.4 32 0 377 2.8 24 2.8 39.4 50.4 1 1.7 3 0.5 0 0.2 1 0.1 0 0.1 4 0.1 3 0.7 3 0 0 0.1 1 0 2 3.9 1 9.8 163 0 25.2 3 3.4 19 26.6 7 56.8 6 78.7 2 118 5 50.8 339 2.1 106 0.2 10 20 29 16.3 47 31 21
Salmon ** 7.1 60 2.3 40 724 61.6 0 0 0 49.1 12.3 0 0 0 282 35.4 0.3 2 0.1 0 0.1 5 0.1 8 2.8 14 0 0 0.5 5 0.3 13 1.7 6 8.1 2 0.9 14 0 4.2 0 0.3 2 10.4 3 71.7 7 176 5 15.7 1 0.2 2 0.1 4 0 0 13.1 19 0.2 0.7 16.8 11 0.1
Mackerel 6.7 39 5 61 398 41.2 0 0 0 71.8 50.4 1 0.1 0 0 3 0.1 7 1.9 10 0.3 3 0.1 6 2.2 8 0.6 0 5.3 89 4.2 0 0.4 2 27.2 7 77.8 8 112 3 23.2 1 0.3 2 0 1 0 0 14.4 21 0 0 0 0 6.4 4 2
Sardines (whole atlantic) 5.8 48 2.9 51 474 34.4 0.2 1 0.2 50.1 30.2 1 0 0 76 20 0.6 4 0.7 1 0 1 0.1 4 1.5 7 23.8 4.327272727 0.2 2 0 2 3.4 1 2.5 42 107 11 0.8 5 10.9 3 137 14 111 3 141 6 0.4 2 0.1 3 0 2 14.8 21 3.6 10 6.8 4 0.03
Shrimp 6.5 88 0.5 7 0.4 5 0.4 32.1 85 2 0 0 1.1 0 0.6 4 0.1 0 0.01 0 0 0 0.8 5 38 6.909090909 0.1 2 0 4 0.5 2 6.8 2 0.5 8 25.8 2 0.1 0.7 11 3 86.7 7 48 1 31 1 0.5 3 0.1 0 0 0 42 76 7.4 21 12 8
Chicken Breast 8.7 80 1 20 19.6 165 0 0 0 43.8 5.9 0 0 0 1.4 0 0.1 0 2.8 2 0 1 0 2 3.8 19 23.9 4.345454545 0.3 0.3 0.2 8 1.1 0 0.1 2 1.7 4.2 0 0.3 2 8.1 2 63.8 6 71.7 2 20.7 1 0.3 2 0 1 0 0 7.7 11 0.1 0.3 1 0
Chicken Liver 6.8 62 1.8 35 210 0.2 2 0.2 44.2 3732 75 7.8 13 2 1 0.2 1 3.5 3.5 0.1 5 0.6 33 3.1 15 81.2 14.76363636 1.9 19 0.2 11 46 153 162 40 4.7 79 3.6 3.1 0 3.3 18 7 2 113 11 73.6 2 21.3 1 1.1 7 0.1 7 0.1 5 23.1 33 3.25
Duck Liver 5.2 59 1.3 31 104 1 10 1 36.5 11174 223 1.3 2 0.5 3 0.2 10 0.2 15 1.8 9 1.7 17 0.2 11 207 52 15.1 252 3.1 0 8.5 47 6.7 2 75.3 8 64.4 2 39.2 2 0.9 6 1.7 83 0.1 4 18.8 27
Goose Liver 4.6 53 1.2 29 2.8 50.4 1.8 18 1.8 36.4 8678 174 1.3 2 104 86 0.2 10 0.2 15 1.8 9 1.7 17 0.2 11 207 52 15.1 252 12 1 8.5 47 6.7 2 73.1 7 64.4 2 39.2 2 0.9 6 2.1 105 0.1 4 19.1 27
Bacon - Kirkland Signature (uncooked) IV 3.6 25 10.8 75 52.9 1148 0 0 0 111.6 10.4 0 0 0 12 3 0.1 0 10 8 0.1 9 0.1 5 3.2 16 36.6 6.654545455 0.4 4 0.1 5 0.6 0 0.4 6 1.2 3.4 0 0.4 2 10.1 3 157 16 165 5 77 3 1 7 0 2 0 0 18.2 26
Pork Loin 6.8 69 1.4 31 5.6 131 0 0 0 39.8 0 0 0 0 15 4 0 0 20 16 0.1 10 0.1 3 2.5 12 19.6 3.563636364 0.2 2 0.2 9 1.3 4 0 0 0.1 2 0.7 1.7 0 0.1 0 6.7 2 85.1 9 145 4 65.5 3 0.5 3 0 1 0 0 12.7 18 1.2 3 0.67
Pork Belly 2.6 8 14.8 92 134 1408 0 0 0 143.6 2.8 0 0.1 0 0.2 0 0.1 0 0 0 0.1 7 0.1 4 1.3 7 0.1 1 0 2 0.3 0 0.2 4 1.4 0 0.1 1 1.1 0 30.2 3 51.8 1 9 0 0.3 2 0 1 0 0 2.2 3
Pork Liver 7.3 67 1.2 24 30.8 118 1.1 9 1.1 44.4 5039 101 6.6 11 1.8 2 0.1 5 0.6 36 2.4 12 1.3 13 0.2 8 45.6 11 5.2 87 2.8 0 5 28 3.9 1 67.5 7 42 1 13.7 1 1.9 13 0.2 9 0.1 4 18.9 27
Pork Back Ribs 6.8 28 8.3 72 25.2 574 0 0 0 101.9 2.5 0 0.1 0 0.1 8 0.1 3 1 5 0.2 2 0.1 4 0.8 0 0.2 3 12.6 1 0.4 2 5.9 1 54.6 5 88.2 3 28.3 1 0.9 6 0 1 0 0 11 16
Butter 0.2 1 22.7 99 88.2 764 0 0 0 205.1 700 14 0 0 15.7 4 0.6 3 4 4 0 0 0 1 0 0 5.1 0.927272727 0 0 0 0 0.8 0 0 1 0.1 6.7 1 0 0 0.6 0 6.7 1 6.7 0 161 7 0 0 0 0 0 0 0.3 0 0.8 0.2
Eggshell (1 g powder) 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 400 40 0 0 17 5 17 2 10 0 10 0 0 0 0 0 0 0 0 0 0
Eggs (pasteur raised) 3.1 29 3.4 66 32.5 537 0.6 5 0.6 45.4 147 3 0.1 0 9.5 2 0.3 2 11 10 0 1 0.1 7 0 0 53.1 9.654545455 0.3 3 0 2 3.3 12 8.4 2 0.2 4 0.2 19.9 2 0.3 2 3.4 1 47.6 5 38.6 1 78.4 3 0.3 2 0 0 0 0 6.3 9 0.1 0.3 26 17 1.3 0.15
Cheddar Cheese 7 27 9.3 73 102 162 0 0 0 111.7 281 6 0 0 3.4 1 0.1 0 3.7 4 0 1 0.1 6 0 0 4.6 0.836363636 0.1 1 0 1 5 1 0.2 4 0.2 202 20 0.2 1 7.8 2 143 14 27.4 1 174 7 0.9 6 0 0 0 0 3.9 6 15 10 9.8
Jarlsberg Cheese 8 32 8 67 0.7 3 0.7 106.8 61 1 0.7 0.5 0 22.4 17 191 16 72 2 53 2 15 10
Heavy Cream IV (V) 0.6 3 10.4 94 151 234 0.8 3 0.8 99.2 412 8 0.2 0 14.6 4 0.3 1 2.8 2 0 0 0 2 0 0 4.7 0.854545455 0.1 1 0 0 1.1 0 0.1 1 18.2 2 0 0 2 0 17.4 2 21 1 10.6 0 0.1 0 0 0 0 0 0.1 0 0.8
Walnuts 4.3 8 18.3 83 2542 10666 3.8 9 1.9 189.5 5.6 0 0.4 1 0 0 0.2 1 0.8 1 0.1 6 0 2 0.3 2 11 2 0.2 2 0.2 8 27.4 7 0 0 0.1 27.4 3 0.8 5 44.2 11 96.9 10 123 4 0.6 0 0.9 6 0.4 22 1 48 1.4 2 0 0.53
Salted Almonds 6.2 13 14.8 74 0 3542 5.4 13 2.1 166.4 0.3 0 0 0 0 0 7.3 36 0 0 0 1 0.2 14 1.1 5 14.6 2.654545455 0.1 1 0 2 1.5 5 9.2 2 0 0 0 74.5 7 1.3 7 80.1 20 137 14 209 6 94.9 4 1 7 0.3 16 0.7 37 0.8 1 0
Salted Peanuts 6.6 14 13.9 71 0.8 4393 6 15 3.8 166.7 0 0 0 0 0 0 2.2 11 0 0 0.1 8 0 2 3.8 19 15.5 2.818181818 0.4 4 0.1 4 5 17 40.6 10 0 0 0 15.1 2 0.6 4 49.3 12 100 10 185 5 229 9 0.9 6 0.2 9 0.6 29 2.1 3 11 24 4.5 0.75
Macadamia Nuts 2.2 4 21.3 89 54.9 365 3.7 7 1.5 206.5 0 0 0.2 0 0.2 1 0 0 0.2 13 0 1 0.6 3 12.5 2.272727273 0.2 2 0.1 5 2.8 1 0 0 0.1 19.6 2 0.7 4 33 8 55.4 6 102 3 74.2 3 0.4 2 0.2 8 0.9 43 3.3 5
Sunflower Seeds 5.8 12 14.4 74 20.7 6454 5.6 14 3.2 165.6 14 0 0.4 1 0 0 9.3 47 0 0 0.4 28 0.1 6 2.3 12 15.4 2.8 0.3 3 0.4 19 3.6 14 63.6 16 0 0 9.9 21.8 2 1.5 8 91 23 185 18 181 5 2.5 0 1.4 9 0.5 25 0.5 27 14.8 21
Avacado 0.6 4 4.1 77 30.8 473 2.4 19 0.5 41.3 40.9 1 2.8 5 0 0 0.6 3 5.9 7 0 1 0 2 0.5 2 4 0.727272727 0.4 4 0.1 4 22.7 6 0 0 0.2 3.4 0 0.2 1 8.1 2 14.6 1 136 4 2 0 0.2 1 0.1 3 0 2 0.1 0 2 0.26
Broccoli (raw) 0.8 20 0.1 9 5.9 4.8 1.9 71 1.2 8.9 174 3 25 42 0 0 0.2 1 28.4 36 0 1 0 2 0.2 1 5.2 0.945454545 0.2 2 0 2 0.25 0.5 17.6 4 0 0 0 13.2 1 0.2 1 5.9 1 18.5 2 88.5 3 9.2 0 0.1 1 0 1 0.1 3 0.7 1 0 0 0.2
Broccoli (boilded) 0.7 17 0.1 10 33.3 14.3 2 73 1.1 8.1 433 9 18.2 30 0 0 0.4 2 39.5 49 0 1 0 2 0.2 1 11.2 2.036363636 0.2 2 0.1 3 30.2 8 0 0 0 11.2 1 0.2 1 5.9 1 18.8 2 82 2 11.5 0 0.1 1 0 1 0.1 3 0.4 1 0 0 1.1 0.2
Romaine lettuce 0.3 18 0.1 15 31.6 13.2 0.9 67 0.3 3.3 2439 49 6.7 11 0 0 0 0 28.7 36 0 1 0 1 0.1 0 2.8 0.509090909 0 0 0 1 38.1 10 0 0 0 9.2 1 0.3 2 3.9 1 8.4 1 69.2 2 2.2 0 0.1 0 0 1 0 2 0.1 0 1.1
Strawberries 0.2 7 0.1 8 18.2 25.2 2.2 85 1.6 8.1 3.4 0 16.5 27 0.1 0 0.6 1 0 0 0 0 0.1 1 1.6 0.290909091 0 0 0 1 6.7 2 0 0 0.1 4.5 0 0.1 1 3.6 1 6.7 1 42.8 1 0.3 0 0 0 0 1 0.1 5 0.1 0 1.2
Lindt (95%) 3.5 13 15.9 60 7.1 27 2.7 167.9 10.9 0 0 0 0 0 0.2 1 2 3 0 1 0 1 0.3 1 0 0.1 1 0 1 0 0 0.1 1 18 2 2 11 63.8 16 86.2 9 304 12 5.6 0 0.9 6 0.5 25 0.5 27 1.9 3
Ideal Meal (1/2 liver, 3 salmon, 1 spleen, 1 oyster, 2 eggs, 1 clam, 1 mussel, 2 roe, 1 eggshell, 5 snails 94.65 50.57553156 35.71666667 42.94111099 3672.2 3049.416667 12.13333333 6.483357453 12.13333333 748.5833333 5257 107.3333333 46.61666667 75.5 953.1666667 133.2 10.81666667 68.83333333 37.63333333 32.5 0.583333333 38.33333333 1.733333333 116 17.88333333 91.5 350.6 63.74545455 5.333333333 53.33333333 1.05 68.66666667 59 139.8 32.33333333 56.16666667 935.8333333 1.2 525.85 50 30.23333333 165.3333333 448.7166667 111.8333333 1373.533333 139 1860.083333 51.16666667 603.1833333 25.16666667 24.18333333 163 4 205.3333333 5.316666667 237.8333333 194.0166667 279.6666667 81.83333333 233.3666667 17.35 38.5 238.2333333 156 2.6 1.15
2 oz chicken and beef livers, 3 oz spleen, 4 oz salmon, 3 oz sardines, 2 oz snails, 1 oz mussels, 2 eggs, 3 bacon, 4 heart, 6 cheese, 2 dark chocolate 235.8 36.33142021 175.7 60.91059666 5062.1 8449.1 26.7 2.757983129 17.9 2596.1 26219.9 525 88.4 145 1465.2 231.6 8.2 48 263.2 212.4 1.2 95 6.3 371 57.4 284 980.6 178.2909091 16.1 161 2.9 152 126 422 561.3 136 86.5 1438 18.8 1619 138 64.3 357 464.9 117 3049.5 308 4098.8 123 1643.9 69 22.2 147 10.9 550 4.5 229 378 544 48.4 137.4 69.4 154 312.6 204 2.6 21.89
2 oz chicken and 2 oz beef livers, 4 oz salmon, 3 oz sardines, 2 oz snails, 0 oz mussels, 5 bacon, 4 heart, 6 cheese, 3 oz thymus, 2 oz 100% dark chocolate 211.2 35.48983364 165.6 62.61132583 5155.8 10819.1 11.3 1.898840531 11.3 2380.4 25935.3 519 45.9 76 1482.2 236.6 7.5 42 267.2 210.4 1.5 115 6.1 355 61.6 306 984.2 178.9454545 16.5 165 3.2 158 119.4 398 543 132 82.6 1371 22 1542.6 130 28.5 157 343.1 89 2966.4 298 3700.4 106 1658.3 69 19.5 131 9.9 500 3.5 172 374.5 538 48.2 136.8 69.4 154 260.6 170 0 21.59
Carnivore Rocktober - ZC Carnivore 31 day challenge October 2022
(Megan) #10

Hey Michael, what differences have you noticed since you started trying to meet your bodies micronutrient needs?

(Michael) #11

The short answer is I feel great in general. I took some time off making sure I got everything and I started to feel lethargic. When I examined my food and found the shortage, it took a week of beef liver to notice a difference and to get back to feeling great. Other than a short period (which looking back was my fault for not noting diet was low in copper/manganese), I have felt great.
Lot’s of others claim to feel great on just beef without noticing any ill effects from micronutrient deficiencies. I am not sure how they do it, or maybe they get just enough in the right proportion that they can run almost indefinitely without deficiency, but perhaps sub optimal? I can say that my body LOVES my breakfasts. I also feel almost high from getting so much goodness :slight_smile:

(Bob M) #12

Interesting to see that tongue is that fatty. I had that for my lunches two weeks ago. Doesn’t taste that fatty, but it’s hard to describe the taste of tongue.

(Michael) #13

I agree on taste, but I can tell from my stools the next day if I have tongue with even more fattier foods, so I believe it, but like you, I do not taste it as very fatty.

#14

I don’t remember beef tongue but I think it was similar… I regularly eat pork tongue and it is definitely fatty and lovely. Except a tip, that’s too lean for me so my SO eats it. It gradually gets fattier later, yum. Tongue. Is. The. BEST! :smiley:

(Megan) #15

Hi Michael, super glad covering all the micronutrient bases is working so well for you! I’d like a copy of your excel spreadsheet please and will PM you my email address.

I’m leaning towards not getting enough of a micronutrient or 2 (or more lol) as part of why I’ve gotten so unwell on carnivore, with the recent 4 or so weeks of trialing lower protein/much higher fat possibly bringing it to a head. I’m not saying lower protein/much higher fat was a problem in itself, more what I ate to achieve it given I hate the taste of butter/ghee and beef fat - pretty much only ate very fatty pork (belly and shoulder).

Anyway, in what I could only describe as desperation b/c I was feeling so dreadful, I’ve spent about a week now of adding very specific veg, fungi and seeds to my usual fare to make sure every micronutrient box is well and truly ticked. I feel much better.

One confounding factor is I also decided to restart the 2 meds I’ve been on for years that help me sleep better. I’m still waking a lot but over all I’m getting a better quality and quantity of sleep. Waking every 30-90 minutes for 2 solid months would have been having a terrible effect on my physical and emotional health. But I’m still leaning towards a dietary deficiency as being at least part of what was going on. I’d much rather continue to eat carnivore tho and the info you have compiled will be super helpful to me!

(Michael) #16

Sent, hope you find it useful. Let me know if you have any questions and/or improvements or corrections to make. I used many sources, with my favorite being https://nutritiondata.self.com/ . I was thinking of going back in and differentiating the types of fat as well, but after further consideration, I have decided it is not really worthwhile information (well maybe, but going with the lazy no for now).

#17

I am also feeling better since paying great attention to meeting all my micronutrient and mineral needs through food. I’ve been using the Cronometer app for this. When I started tracking micronutrients in earnest, I was shocked at how much I was falling short on some. Organ meats seem like a solution, but I can’t stand them. The result is that I’ve been eating closer to 80 grams net carbs daily to be able to meet requirements. This is working well for me. I don’t understand how people can claim that just because they are in ketosis they suddenly don’t have to worry about nutrients that have been shown to be important for health. I would like to see the science that backs that up – beyond claims about ancestral diets, which of course would have included organs – certainly more than just muscle meats.

(Bob M) #18

Well, there are many carnivores who eat no plants or organ meats. In fact, many say organ meats make them feel bad. At KetoFest 2022, Amber O’Hearn gave a presentation reiterating this.

She has some “science” to support this, but honestly, long-term keto people have no science for them, and carnivores even less.

#19

What is “many”? Let’s say there are 30 people you can think of who have been carnivore for 5 years or more. That’s not a lot, relative to the number who come here to try it and then seem to move on. There are so many people lost to follow-up on this forum. It’s very hard to interpret “the data”.

(Bacon is a many-splendoured thing) #20

There are indications that the body’s needs are different, in some cases, when insulin is no longer high enough to interfere with key processes. Much of the research done to determine what our needs are was done on a population of unhealthy people, after all. Not to mention how much of that research is from epidemiological studies, and a lot of the associations uncovered in those studies turn out to be null when eventually subjected to clinical trials.

I don’t think it’s so much that people think keto makes them invulnerable, as that once one learns how shaky so much nutrition research is, the recommendations of researchers tend to lose some of their urgency. One last consideration, too, is that many ketonians are now eating real, whole foods, and that alone goes a long way towards eliminating nutrient deficiencies from our diet. Our ancestors managed to survive quite well without knowing anything about micronutrients, after all.