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Carbohydrate Fat

Lemons, raw, with peel (107g) Bowhead whale blubber (22g)


Limes, raw (70g) Pilinuts, dried (22g)
Tree fern, cooked (55g) Caribou marrow, raw (21g)
Pepeao, dried (54g) Macadamia nuts (21g)
Honey (54g) Olives, green (21g)
Medjool dates (54g) Pecans (21g)
Plantains, cooked (54g) Pine nuts, dried (20g)
Quinces, raw (54g) Brazilnuts, dried (20g)
Pears, raw (53g) English walnuts (20g)
Deglet noor dates (53g) Lingcod liver (20g)

Omega-3 DHA (22:6 n-3)


Flaxseeds (8543mg) Black and red caviar (3016mg)
Chia seeds (7164mg) Coho salmon, raw (1911mg)
Black and red caviar (5388mg) Fish roe, raw (1907mg)
Fish roe, raw (3405mg) Atlantic salmon, wild, raw (1571mg)
Coho salmon, raw (2957mg) Whitefish, raw (1404mg)
Butternuts, dried (2850mg) European anchovy, raw (1391mg)
Atlantic salmon, wild, raw (2843mg) Jellyfish, dried (1389mg)
English walnuts (2776mg) Atlantic mackerel, raw (1367mg)
Basil, fresh (2747mg) American shad, raw (1341mg)
American shad, rw (2689mg) Bluefin tuna, raw (1236mg)

Protein Calories
Bearded seal meat, raw (49g) Bowhead whale blubber (870 kcal)
Scoter duck meat (48g) Caribou bone marrow, raw (786 kcal)
Beluga whale meat, raw (48g) Macadamia nuts (718 kcal)
Spirulina, raw (46g) Pecans (710 kcal)
Egg white, raw (45g) Pine nuts, dried (673 kcal)
Lingcod, raw (45g) Dried coconut meat (660 kcal)
Frog legs, raw (45g) Hickorynuts, dried (657 kcal)
Emu, outside drum, raw (45g) Brazilnuts, dired (656 kcal)
Buffalo, top round steak, cooked (45g) English walnuts (654 kcal)
Green turtle, raw (44g) Hazelnuts, dried (646 kcal)

Vitamin A Retinol Activity Equivalent


Walrus liver, raw (129925IU) Calf liver, braised (22031mcg)
Moose liver, braised (123893IU) Turkey liver, raw (19042mcg)
Broccoli leaves, raw (114299IU) Duck liver, raw (17623mcg)
Mustard spinach, boiled (102508IU) Goose liver, raw (13998mcg)
Green leaf lettuce, raw (98272IU) Turkey giblets, simmered (10791mcg)
Kale, boiled (97308IU) Lamb liver, raw (10636mcg)
Red leaf lettuce, raw (93661) Beef liver, braised (9888 mcg)
Spinach, boiled (91136) Pork liver, raw (9705mcg)
Dandelion shoots, boiled (88140IU) Chicken giblets, capon, raw (9727mcg)
Pokeberry shoots, boiled (86989IU) Broccoli leaves, raw (5714mcg)

Vitamin C Vitamin D
Acerola, raw (10483mg) Eastern oyster, raw (941IU)
Sweet yellow peppers, raw (1359mg) Greenland halibut, raw (654IU)
Hot chili, green, raw (1213mg) Atlantic mackerel, raw (351IU)
Pokeberry shoots, raw (1183mg) Shrimp, raw (287IU)
Mustard spinach, raw (1183mg) Black and red caviar (184IU)
Vinespinach, raw (1074mg) Red and black caviar (232IU)
Watercress, raw (782mg) White mushrooms, raw (164IU)
Lemons, raw with peel (770mg) Flatfish, raw (132IU)
Horseradish tree pods, raw (141mg) Atlantic cod, raw (107IU)
Parsley, raw (739mg) Beef kidneys, raw (62IU)

Vitamin K
Amaranth leaves, raw (9914mcg)
Parsley, raw (9113mcg)
Swiss chard, raw (8738mcg)
Kale, boiled (5880mcg)
Watercress, raw (4545mcg)
Spinach, boiled (4202mcg)
Mustard greens, boiled (3994mcg)
Turnip greens, boiled (3675mcg)
Beet greens, raw (3637mcg)
Basil, fresh (3606mcg)

Vitamin E (Alpha Tocopherol) Vitamin E (Beta Tocopherol)


Pinon nuts, roasted (4178mg) (Insufficient data)
Coriander leaves, raw (22mg)
Spinach, boiled (21mg)
Swiss chard, raw (20mg)
Chicory greens, raw (20mg)
Radicchio, raw (20mg)
Turnip greens, boiled (19mg)
Watercress, raw (18mg)
Mustard greens, boiled (16mg)
Broccoli raab, cooked (15mg)

Vitamin E (Gamma Tocopherol) Vitamin E (Delta Tocopherol)


Black walnuts, dried (9mg) Wild raspberries (8mg)
Pistachio nuts, raw (8mg) Blackberries, raw (4mg)
Flaxseed (7mg) English walnuts (1mg)
Wild raspberries (7mg)
Pecans (7mg)
Pumpkin seeds, dried (7mg)
English walnuts (6mg)
Blackberries, raw (6mg)
Green leaf lettuce, raw (5mg)
Pine nuts, dried (3mg)

Choline Betaine
Beef brains, simmered (650mg) Spinach, boiled (5017mg)
Beef kidneys, simmered (650mg) Lambsquarters, raw (1411mg)
Jellyfish, dried (528mg) Beets, raw (598mg)
Beef liver, raw (494mg) Quinoa, uncooked (343mg)
Whitefish eggs (476mg) Sheefish, raw (215mg)
Fish roe, raw (469mg) Bulgur, cooked (201mg)
Beef tripe, raw (458mg) White mushrooms, raw (85mg)
Egg yolk, raw (431mg) Crimini mushrooms, raw (82mg)
Calf liver, pan-fried (426mg) Sweet potato, baked (77mg)
Pork chitterlings, simmered (404mg) Kamut, uncooked (67mg)

Niacin Vitamin B6
Maitake mushrooms, raw (36mg) Balsam pear, leafy tips, raw (5mg)
Portabella mushrooms, raw (35mg) New Zealand spinach, raw (4mg)
White mushrooms, raw (33mg) Horseradish tree, leafy tips, raw (4mg)
Skipjack tuna, raw (30mg) Hungarian peppers, raw (4mg)
Fiddlehead ferns, raw (29mg) Jute, potherb, raw (4mg)
Crimini mushrooms, raw (28mg) Jalapeno peppers, raw (3mg)
Enoki mushrooms, raw (27mg) Serrano peppers, raw (3mg)
Lamb liver, raw (23mg) Chinese cabbage, raw (3mg)
Oyster mushroom, raw (23mg) Summer squash, raw (3mg)
Pork liver, raw (23mg) Zucchini, raw (3mg)

Folate (Dietary Equivalents) B12


Spinach, raw (1687mcg) Clams, raw (134mcg)
Endive, raw (1670mcg) Lamb liver, raw (130mcg)
Romaine lettuce, raw (1600mcg) Lamb kidneys, braised (115mcg)
Chrysanthemum leaves, raw (1475mcg)
Whitefish eggs (108mcg)
Vinespinach, raw (1474mcg) Beef liver, pan-fried (95mcg)
Mustard spinach, raw (1445mcg) Moose liver, braised (71mcg)
Mustard greens, raw (1439mcg) Calf liver, raw (88mcg)
Asparagus, boiled (1355mcg) Goose liver, raw (81mcg)
Epazote, raw (1344mcg) Duck liver, raw (79mcg)
Turnip greens, raw (1213mcg) Eastern oysters, cooked (77mcg)
Thiamin Riboflavin
Kidney beans, sprouted, raw (3mg) Beef kidneys, raw (6mg)
Cowpeas, leafy tips, raw (2mg) Moose liver, braised (5mg)
Winged bean leaves, raw (2mg) Lamb liver, raw (5mg)
Pork tenderloin, raw (2mg) Lamb kidneys, raw (5mg)
Spirulina, raw (2mg) Pork liver, raw (4mg)
Watercress, raw (2mg) Beef liver, raw (4mg)
Asparagus, boiled (1mg) Fireweed leaves, raw (4mg)
Broccoli raab, raw (1mg) Portabella mushrooms, raw (4mg)
Okra, raw (1mg) White mushrooms, raw (4mg)
Lamb kidneys, raw (1mg) Crimini mushrooms, raw (4mg)

Pantothenic acid
Beluga whale flipper (42mg)
Pepeao, raw (16mg)
Mushrooms, boiled (15mg)
White mushrooms, raw (13mg)
Portabella mushrooms, raw (12mg)
Crimini mushrooms, raw (11mg)
Chicken liver, raw (11mg)
Beef liver, raw (11mg)
Endive, raw (11mg)
Chicory greens, raw (10mg)

Calcium Iron
Watercress, raw (2181mg) Beef spleen, raw (85mg)
Nopales, raw (2050mg) Lamb spleen, raw (83mg)
Mutard spinach, raw (1909mg) Oopah, whole animal (52mg)
Amaranth leavers, raw (1870mg) Beluga whale meat, raw (47mg)
Epazote, raw (1719mg) Goose liver, raw (46mg)
Chinese cabbage, raw (1615mg) Duck liver, raw (45mg)
Savory, ground (1567mg) Pork spleen, raw (45mg)
Lambsquarters, raw (1558mg) Pork lungs, raw (44mg)
Basil, fresh (1539mg) Cockles, raw (41mg)
Butterbur, raw (1472mg) Leathery chiton (39mg)

Magnesium Phosphorus
Dock, raw (937mg) Pumpkin leaves, raw (1095mg)
Swiss chard, raw (853mg) Watercress, raw (1091mg)
Purslane, raw (850mg) Veal thymus, raw (1055mg)
Epazote, raw (756mg) Portabella mushroom, raw (1000mg)
Lambsquarters, raw (694mg) Cuttlefish, raw (980mg)
Spinach, raw (687mg) Walleye pollock, raw (928mg)
Vinespinach, raw (684mg) Crimini mushrooms, raw (889mg)
Nopales, raw (650mg) Baby zucchini, raw (886mg)
Beet greens, raw (636mg) White mushrooms, raw (882mg)
Irishmoss, raw (588mg) Veal thymus, raw (1055mg)

Manganese Selenium
Epazote, raw (19mg) Brazilnuts, dried (585mcg)
Cardamom (18mg) Pork kidneys, raw (380mcg)
Ginger, ground (15mg) Beef kidneys, raw (274mcg)
Cinnamon, ground (14mg) Lamb kidneys, raw (262mcg)
Fireweed leaves (13mg) Jellyfish, dried (234mcg)
Lemon grass, raw (11mg) Turkey giblets, raw (220mcg)
Basil, fresh (10mg) Crimini mushrooms, raw (193mcg)
New Zealand Spinach, raw (9mg) Pacific oysters, raw (190mcg)
Blue mussels, raw (8mg) Eastern oyster, raw (187mcg)
Spinach, raw (8mg) Whitefish eggs (178mcg)

Copper Potassium
Calf liver, raw (17mg) Bamboo shoots, boiled (9691mg)
Beef liver, raw (14mg) Butterbur, raw (9360mg)
Eastern oyster, raw (13mg) Beet greens, raw (6929mg)
Goose liver, raw (11mg) Chinese cabbage, boiled (6183mg)
Duck liver, raw (9mg) Purslane, raw (6135mg)
Spirulina, raw (5mg) Amaranth leaves, boiled (6103mg)
Squid, raw (4mg) Taro shoots, raw (6035mg)
Pacific oyster, raw (4mg) Watercress, raw (5999mg)
Crimini mushroom, raw (4mg) Lambsquarters, raw (5405mg)
Northern lobster, raw (4mg) Vinespinach, raw (5369mg)

Zinc
Eastern oysters, raw (267mg)
Napa cabbage, cooked (92mg)
Pacific oysters, raw (41mg)
Calf liver (17mg)
Elk, raw (11mg)
Beef shank, raw (11mg)
Calabash, boiled (11mg)
Waxgourd, boiled (11mg)
Spiny lobster, raw (10mg)
Lamb foreshank, raw (10mg)

Meaty
Calories 2167 kcal (108%)
Total Carbohydrate 9.3 g (3%)
Dietary Fiber 0g
Starch 0g
Sugars 0g
Protein 168 g (336%)
Amino Acid Score 92
Total Fat 157 g (242%)
Saturated Fat 23.6 g (118%)
Monounsaturated Fat 21.0 g
Omega-3 1554 mg
ALA (18:3 n-3) 362 mg
EPA (20:5 n-3) 0 mg
DHA (22:6 n-3) 851 mg
Omega-6 6159 mg
Vitamin A 35629 IU (713%)
Retinol Activity Equivalent 10376 mcg
Vitamin C 156 mg (261%)
Vitamin D 64 IU (16%)
Vitamin E 2.3 mg (11%)
Vitamin K 6.2 mcg (8%)
Thiamin 1.5 mg (97%)
Riboflavin 10.9 mg (642%)
Niacin 668. mg (334%)
Vitamin B6 3.8 mg (191%)
Folate 709 mcg (177%)
Dietary Folate Equivalent 709 mcg
Vitamin B12 191 mcg (3186%)
Pantothenic Acid 31.4 mg (314%)
Choline 861 mg
Betaine 8.8 mg
Calcium 177 mg (18%)
Iron 83.2 mg (462%)
Magnesium 168 mg (42%)
Phosphorus 3016 mg (302%)
Potassium 2921 mg (83%)
Sodium 1087 mg (45%)
Zinc 22.4 mg (149%)
Copper 21.2 mg (1061%)
Manganese 1.3 mg (63%)
Selenium 425 mcg (608%)

Grainy
Calories 2037 kcal (102%)
Total Carbohydrate 377 g (177%)
Dietary Fiber 85.5 g (322%)
Starch 137 g
Sugars 33.6 g
Protein 101 g (201%)
Amino Acid Score 65
Total Fat 24.1 % (37%)
Saturated Fat 1.9 g (9%)
Monounsaturated Fat 4.1 g
Omega-3 301 mg
ALA (18:3 n-3) 301 mg
EPA (20:5 n-3) 0 mg
DHA (22:6 n-3) 0 mg
Omega-6 7791 mg
Vitamin A 217 IU (4%)
Retinol Activity Equivalent 7.0 mcg
Vitamin C 9.1 mg (15%)
Vitamin D 0 IU (0%)
Vitamin E 4.3 mg (21%)
Vitamin K 28.0 mcg (35%)
Thiamin 1.5 mg (102%)
Riboflavin 0.7 mg (38%)
Niacin 21.7 mg (108%)
Vitamin B6 1.5 mg (77%)
Folate 1295 mcg (324%)
Dietary Folate Equivalent 1295 mcg
Vitamin B12 0.0 mcg (0%)
Pantothenic Acid 2.0 mg (20%)
Choline 300 mg
Betaine 0.0 mg
Calcium 413 mg (41%)
Iron 31.9 mg (177%)
Magnesium 679 mg (170%)
Phosphorus 2226 mg (223%)
Potassium 3038 mg (87%)
Sodium 84 mg (4%)
Zinc 19.5 mg (130%)
Copper 4.0 mg (198%)
Manganese 14.2 mg (742%)
Selenium 53.9 mcg (77%)

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