| Nutrient | Foods | %DV per 100 grams from highest source |
| Vitamin A (retinol in animal foods, more bioavailable) | Liver, eggs, kidneys, high quality fats,cod liver oil | Liver (300-60000%DV NOTE: The higher end includes polar bear liver, which contains 15,000 – 30,000 units in each gram. You could technically eat polar bear liver by the grams and perhaps avoid adverse side effects, as a single teaspoon would "only" have 150,000 units (the reports of polar explorers dying were never confirmed, as the people that ate it that got sick recovered later on. Polar bear liver is also supposedly high in cadmium and arsenic in some cases, so it would probably be wise to only eat small amounts if you ever do try polar bear liver.) - Highest of all foods, including plants and mushrooms |
| Vitamin C | Organs, blood, small amounts in muscle | Spleen (75%DV, 10.5 times higher than an apple) |
| Vitamin D3(found only in animal foods) | Organs, eggs, fish, high quality animal fats | Cod liver oil (2500%DV), from entirely natural sources (mostly higher in fish) (10-400%DV) - Highest of all foods, including plants and mushrooms |
| Vitamin E | High quality fats, eggs, organs (bone marrow) | Similar amounts found in foods (10-20%DV) |
| Vitamin K2(Found only in fermented and animal foods) | Fermented foods, organs, high quality fats, eggs | Liver (150-500%DV) Can be increased by aging/fermenting any food |
| Vitamin B1 (Thiamin) | Organs, muscle, eggs | Organs (10-70%DV) |
| Vitamin B2 (Riboflavin) | Organs, muscle, eggs | Organs (up to 200%DV) |
| Vitamin B3 (Niacin) | Organs, muscle, eggs | Organs (up to 100%DV) |
| Vitamin B4 (Choline) | Organs, muscle, eggs | Egg yolk (up to 120%DV) |
| Vitamin B5 (Panthotenic Acid) | Organs, muscle, eggs | Organs (up to 100%DV) |
| Vitamin B6 (pyridoxal and pyridoxamine found only in animal foods) | Organs, muscle, eggs, blood | Organs (20-100%DV) |
| Vitamin B7 (Biotin, almost nonexistent in plants, except for yeast) | All animal foods, highest in organs. | Liver (57%DV) |
| Vitamin B8 (Inositol) | Organ meats, found in smaller amounts in other animal foods. | There is no official RDA for inositol, which is not recognized as a vitamin. It is also difficult to list recommended daily intakes, as it is made in the body. |
| Vitamin B9 (Folate) | Organs, muscle, eggs | Organs (up to 100%DV) |
| Vitamin B10 (PABA) | Vitamin B10 is found abundantly in plant and animal sources. | The rate at which humans need PABA or whether they require it at all seems to be highly debated, but it is commonly used in spite of this. |
| Vitamin B11 (PHGA) | Vitamin B11 is present in both animal and plant kingdom. Highest sources are organs. | Salicylic acid is an important beta hydroxy vitamin also known as Vitamin B11. It is a crystalline and organic acid. Salicylic acid is obtained from the metabolism of salicin. This vitamin is also found in plants where it plays role in the growth and development of the plants as well as in various other functions such as photosynthesis, ion uptake and in transpiration. It is synthesized in the human body by the phenylalanine amino acid. |
| Vitamin B12 (Cobalamin, found only in animal foods) | Organs, muscle, eggs | Organs (up to 1500%DV) - Highest of all foods, including plants and mushrooms |
| Vitamin B13 (Orotic Acid) | High in all meat. | Vitamin B13 is not really recognized as a vitamin, since it is manufactured by the body by intestinal flora. It is primarily used for metabolization of folic acid and vitamin B12. It assists the absorption of essential nutrients especially calcium and magnesium and helps the production of genetic material. It may be beneficial after a heart attack and has been used in conditions such as multiple sclerosis and chronic hepatitis. It is also reported to prevent liver-related complications and premature aging. |
| Vitamin B14 | Found in all meat (muscle, organs) and eggs. | There is currently little knowledge about this vitamin B14. It was first isolated from wine. This vitamin is actually found to be a metabolite of xanthopterin. However, it was said by a biochemist Earl R. Norris xanthopterin was the Vitamin B14. It is thought to be similar to vitamin 10 and vitamin 11. It is very helpful in formation of cells of the body. It provide resistance to combat anemias. Vitamin B14 provide enhancement of anti tumor growth of protein such as pterin phosphate. |
| Vitamin B15 (Pangamic acid) | Found in blood. | Pangamic acid might serve as a methyl donor to help form certain amino acids. Vitamin B15 may play a role in glucose oxidation and cell respiration, says Elson M. Haas, M.D. and founder and director of the Preventative Medical Center of Marin. The claim is it may help hypoxia by increasing oxygen to the heart and other muscles. With vitamins C and E, vitamin B15 may act as an antioxidant, helping to protect cells from oxidation. Pangamic acid is also thought to stimulate the nervous system and promote liver function, which may contribute to detoxification. |
| Vitamin B16 (DMG) | Physiologically, vitamin B-16 is a byproduct of choline. It circulates in your body in small amounts for only seconds at a time. You can find vitamin B-16 naturally in both animal and plant cells and in certain foods including liver. | Vitamin B-16 is a derivative of the amino acid glycine; it has a similar chemical structure to a water-soluble vitamin. The structural formula of vitamin B-16 is (CH3)2NCH2COOH. In your body, your small intestine absorbs vitamin B-16, and then your liver converts it into other useful metabolites. Vitamin B-16 also functions as a building block to DNA, amino acids, neurotransmitters and hormones. |
| Betaine | Organs, muscle, eggs | Fish (%DV not established) |
| Calcium | Bones, bone marrow, dairy, eggs, blood, smaller amount in other animal foods | Bones (1000-3000%DV) - Highest of all foods, including plants and mushrooms |
| Iron (heme iron in animal foods, more bioavailable) | Organs, muscle, eggs | Spleen and blood(250%DV) - Highest of all foods, including plants and mushrooms |
| Magnesium | All foods except pure fat | Mollusks (70%DV) |
| Potassium | All foods except pure fat | Blood and spleen (10-15%DV) |
| Sodium | All foods except pure fat | Oysters, beacuse of seawater (30-100%DV), otherwise blood and spleen |
| Phosphorus | All foods except pure fat | Bones (500-1500%DV) - Highest of all foods, including plants and mushrooms |
| Copper | Organs, muscle, eggs | Liver (500-700%DV), otherwise mollusks (1000-1400%DV) - Highest of all foods, including plants and mushrooms |
| Zinc | Organs, muscle, eggs, oysters | Mollusks (1200%DV) - Highest of all foods, including plants and mushrooms |
| Selenium | Organs, muscle, eggs | Arctic mammal liver (potentially poisonous because of cadmium and arsenic, see vitamin A for details, 1000%DV), otherwise kidneys (200%DV) - Highest of all foods, including plants and mushrooms |
| Manganese | Higher amounts in organs and oysters | Organs and oysters(20%DV) |
| Iodine | Muscle, organs, eggs | Thyroid gland (10000%DV) - Highest of all foods, including plants and mushrooms |
| Chloride | The highest source of chloride is salt, as only traces are found in most foods. All meat provides easily assimilated chloride. Lacto-fermented beverages and bone broths are usually cited as sources of chloride. Other sources include celery and coconut. | 3400 mg is equal to 100%DV. |
| Sulphur (found mostly in animal foods) | Scallops (570 mg per 100 grams) and lobsters (510 mg per 100 grams) are the best sources. High amounts found in organs (around 300 mg per 100 grams). Eggs, muscle and dairy also have relatively high amounts. | Although there is no official RDA for sulfur, it is a critical nutrient. Daily intake is usually 800 to 900 milligrams of sulfur per day. Scallops (570 mg per 100 grams) and lobsters (510 mg per 100 grams) are the best sources. - Highest of all foods, including plants and mushrooms |
| Boron (found in higher levels in plants and fish, shellfish) | All animal foods, higher in plants. | There is no Recommended Daily Allowance (RDA) for boron since an essential biological role for it has not been identified. People consume varying amounts of boron depending on their diet. Diets considered to be high in boron provide approximately 3.25 mg of boron per 2000 kcal per day. Diets considered to be low in boron provide 0.25 mg of boron per 2000 kcal per day. Most meat contain 0.1 mg of boron per 100 grams. Fish and shellfish contain higher levels. |
| Chromium | All animal foods. | Egg yolks (152%DV), meat (50%DV) - Highest of all foods, including plants and mushrooms |
| Cobalt (requires vitamin B12 to be absorbed, which is found only in animal foods) | A cobalt atom resides in the center of the vitamin B12 molecule. Despite green leafy vegetables having a cobalt content of 20-60 mcg/100 grams, while organs have 15-25 mcg/100 grams, it is assimilated only by intake of vitamin B12. Because of this, cobalt deficiency occurs most frequently in vegetarians and vegans. | Cobalt are assimilated only by intake of vitamin B12, and not in its ionic or metallic form.Therefore, there is no clear recommended amounts of cobalt because there are just recommendations for vitamin B12.In this vitamin it is absorbed in the amount of 5-8 micrograms per day. Highest animal source are organ meats (15-25 mcg/100 grams) |
| Germanium | Meat and dairy | Germanium is a trace mineral with no Recommended Daily Amount (RDA) established. |
| Molybdenum | Small amounts in eggs, dairy. Very small amounts in muscle. Higher in organs, very high in liver. | Liver (125%DV) |
| Silicon (found mostly in plants, other than organs) | Organ meats are quite a common source of silicon, while muscle, eggs and dairy is pretty low. In general higher in plants, with the exception of organs. | There is no official recommended daily amount of silicon, but it is assumed that an adequate daily intake is 5 to 10 milligrams. In average diet is intaked only 1-1.5 milligrams a day, so it is recommended a higher intake of raw foods containing silicon or silicon supplements. Organ meats are the highest animal source. |
| Vanadium (found in highest amounts in Radishes, Dills and wheat grains. Other plant sources seem to be inferior to the animal sources) | Organs, muscle, fish | The Recommended Dietary Allowance (RDA) for vanadium has not been determined. Liver is the highest animal source. |
| Cholesterol (Found only in animal foods) | All animal foods | Brain (1000%DV) - Highest of all foods, including plants and mushrooms |
| DHA/EPA (Found only in animal foods) | Fish roe, brain, high quality fats | Fish roe (2-7 grams), brain (1 gram) - Highest of all foods, including plants and mushrooms |
| Vitamin F | Better known as essential fatty acids, or EFAs, Vitamin F is composed of two types of fatty acids: linoleic and alpha-linolenic. The body cannot produce EFAs by itself, so you have to get them from food sources where they are known as unsaturated fatty acids or polyunsaturated fatty acids. Fish, high quality fats and meat, brain, fish roe, high quality eggs, high quality bone marrow all contain omega 3-s. | Highest amounts in fish roe and brain. |
| CLA | High in all meat, dairy and eggs | No Information |
| CoQ10 | Found in all foods, high levels in organs. Higher than in plants. | No exact information but as I recall the highest levels are found in heart. |
This is mainly intended to be used as a reference if you ever need a general idea of any nutrient in animal foods. You can also go to
if you need further detailed information that is not covered here for most nutrients. It and many other sites are also in the Resources section.
I wasn't sure whether to post this in the science or carnivorous section, but decided to post it here, since it is indeed very scientific. Only includes animal foods, and I'm reposting this from another post I made on another forum (not Raw Paleo Diet Forum).
