Hunter Gatherer Nutrition

Carbohydrate Lemons, raw, with peel (107g) Limes, raw (70g) Tree fern, cooked (55g) Pepeao, dried (54g) Honey (54g) Medjool dates (54g) Plantains, cooked (54g) Quinces, raw (54g) Pears, raw (53g) Deglet noor dates (53g)

Fat Bowhead whale blubber (22g) Pilinuts, dried (22g) Caribou marrow, raw (21g) Macadamia nuts (21g) Olives, green (21g) Pecans (21g) Pine nuts, dried (20g) Brazilnuts, dried (20g) English walnuts (20g) Lingcod liver (20g)

Omega-3 Flaxseeds (8543mg) Chia seeds (7164mg) Black and red caviar (5388mg) Fish roe, raw (3405mg) Coho salmon, raw (2957mg) Butternuts, dried (2850mg) Atlantic salmon, wild, raw (2843mg) English walnuts (2776mg) Basil, fresh (2747mg) American shad, rw (2689mg)

DHA (22:6 n-3) Black and red caviar (3016mg) Coho salmon, raw (1911mg) Fish roe, raw (1907mg) Atlantic salmon, wild, raw (1571mg) Whitefish, raw (1404mg) European anchovy, raw (1391mg) Jellyfish, dried (1389mg) Atlantic mackerel, raw (1367mg) American shad, raw (1341mg) 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 Walrus liver, raw (129925IU) Moose liver, braised (123893IU) Broccoli leaves, raw (114299IU) Mustard spinach, boiled (102508IU) Green leaf lettuce, raw (98272IU) Kale, boiled (97308IU) Red leaf lettuce, raw (93661)

Retinol Activity Equivalent Calf liver, braised (22031mcg) Turkey liver, raw (19042mcg) Duck liver, raw (17623mcg) Goose liver, raw (13998mcg) Turkey giblets, simmered (10791mcg) Lamb liver, raw (10636mcg) Beef liver, braised (9888 mcg)

Spinach, boiled (91136) Dandelion shoots, boiled (88140IU) Pokeberry shoots, boiled (86989IU)

Pork liver, raw (9705mcg) Chicken giblets, capon, raw (9727mcg) Broccoli leaves, raw (5714mcg)

Vitamin C Acerola, raw (10483mg) Sweet yellow peppers, raw (1359mg) Hot chili, green, raw (1213mg) Pokeberry shoots, raw (1183mg) Mustard spinach, raw (1183mg) Vinespinach, raw (1074mg) Watercress, raw (782mg) Lemons, raw with peel (770mg) Horseradish tree pods, raw (141mg) Parsley, raw (739mg)

Vitamin D Eastern oyster, raw (941IU) Greenland halibut, raw (654IU) Atlantic mackerel, raw (351IU) Shrimp, raw (287IU) Black and red caviar (184IU) Red and black caviar (232IU) White mushrooms, raw (164IU) Flatfish, raw (132IU) Atlantic cod, raw (107IU) 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) Pinon nuts, roasted (4178mg) 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 (Beta Tocopherol) (Insufficient data)

Vitamin E (Gamma Tocopherol) Black walnuts, dried (9mg) Pistachio nuts, raw (8mg)

Vitamin E (Delta Tocopherol) Wild raspberries (8mg) Blackberries, raw (4mg)

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

English walnuts (1mg)

Choline Beef brains, simmered (650mg) Beef kidneys, simmered (650mg) Jellyfish, dried (528mg) Beef liver, raw (494mg) Whitefish eggs (476mg) Fish roe, raw (469mg) Beef tripe, raw (458mg) Egg yolk, raw (431mg) Calf liver, pan-fried (426mg) Pork chitterlings, simmered (404mg)

Betaine Spinach, boiled (5017mg) Lambsquarters, raw (1411mg) Beets, raw (598mg) Quinoa, uncooked (343mg) Sheefish, raw (215mg) Bulgur, cooked (201mg) White mushrooms, raw (85mg) Crimini mushrooms, raw (82mg) Sweet potato, baked (77mg) Kamut, uncooked (67mg)

Niacin Maitake mushrooms, raw (36mg) Portabella mushrooms, raw (35mg) White mushrooms, raw (33mg) Skipjack tuna, raw (30mg) Fiddlehead ferns, raw (29mg) Crimini mushrooms, raw (28mg) Enoki mushrooms, raw (27mg) Lamb liver, raw (23mg) Oyster mushroom, raw (23mg) Pork liver, raw (23mg)

Vitamin B6 Balsam pear, leafy tips, raw (5mg) New Zealand spinach, raw (4mg) Horseradish tree, leafy tips, raw (4mg) Hungarian peppers, raw (4mg) Jute, potherb, raw (4mg) Jalapeno peppers, raw (3mg) Serrano peppers, raw (3mg) Chinese cabbage, raw (3mg) Summer squash, raw (3mg) 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 Kidney beans, sprouted, raw (3mg) Cowpeas, leafy tips, raw (2mg) Winged bean leaves, raw (2mg) Pork tenderloin, raw (2mg) Spirulina, raw (2mg) Watercress, raw (2mg) Asparagus, boiled (1mg) Broccoli raab, raw (1mg) Okra, raw (1mg) Lamb kidneys, raw (1mg)

Riboflavin Beef kidneys, raw (6mg) Moose liver, braised (5mg) Lamb liver, raw (5mg) Lamb kidneys, raw (5mg) Pork liver, raw (4mg) Beef liver, raw (4mg) Fireweed leaves, raw (4mg) Portabella mushrooms, raw (4mg) White mushrooms, raw (4mg) 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 Watercress, raw (2181mg) Nopales, raw (2050mg) Mutard spinach, raw (1909mg) Amaranth leavers, raw (1870mg) Epazote, raw (1719mg) Chinese cabbage, raw (1615mg) Savory, ground (1567mg) Lambsquarters, raw (1558mg) Basil, fresh (1539mg) Butterbur, raw (1472mg)

Iron Beef spleen, raw (85mg) Lamb spleen, raw (83mg) Oopah, whole animal (52mg) Beluga whale meat, raw (47mg) Goose liver, raw (46mg) Duck liver, raw (45mg) Pork spleen, raw (45mg) Pork lungs, raw (44mg) Cockles, raw (41mg) Leathery chiton (39mg)

Magnesium Dock, raw (937mg) Swiss chard, raw (853mg) Purslane, raw (850mg) Epazote, raw (756mg) Lambsquarters, raw (694mg)

Phosphorus Pumpkin leaves, raw (1095mg) Watercress, raw (1091mg) Veal thymus, raw (1055mg) Portabella mushroom, raw (1000mg) Cuttlefish, raw (980mg)

Spinach, raw (687mg) Vinespinach, raw (684mg) Nopales, raw (650mg) Beet greens, raw (636mg) Irishmoss, raw (588mg)

Walleye pollock, raw (928mg) Crimini mushrooms, raw (889mg) Baby zucchini, raw (886mg) White mushrooms, raw (882mg) Veal thymus, raw (1055mg)

Manganese Epazote, raw (19mg) Cardamom (18mg) Ginger, ground (15mg) Cinnamon, ground (14mg) Fireweed leaves (13mg) Lemon grass, raw (11mg) Basil, fresh (10mg) New Zealand Spinach, raw (9mg) Blue mussels, raw (8mg) Spinach, raw (8mg)

Selenium Brazilnuts, dried (585mcg) Pork kidneys, raw (380mcg) Beef kidneys, raw (274mcg) Lamb kidneys, raw (262mcg) Jellyfish, dried (234mcg) Turkey giblets, raw (220mcg) Crimini mushrooms, raw (193mcg) Pacific oysters, raw (190mcg) Eastern oyster, raw (187mcg) Whitefish eggs (178mcg)

Copper Calf liver, raw (17mg) Beef liver, raw (14mg) Eastern oyster, raw (13mg) Goose liver, raw (11mg) Duck liver, raw (9mg) Spirulina, raw (5mg) Squid, raw (4mg) Pacific oyster, raw (4mg) Crimini mushroom, raw (4mg) Northern lobster, raw (4mg)

Potassium Bamboo shoots, boiled (9691mg) Butterbur, raw (9360mg) Beet greens, raw (6929mg) Chinese cabbage, boiled (6183mg) Purslane, raw (6135mg) Amaranth leaves, boiled (6103mg) Taro shoots, raw (6035mg) Watercress, raw (5999mg) Lambsquarters, raw (5405mg) 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 Total Carbohydrate Dietary Fiber Starch Sugars Protein Amino Acid Score Total Fat Saturated Fat Monounsaturated Fat Omega-3 ALA (18:3 n-3) EPA (20:5 n-3) DHA (22:6 n-3) Omega-6 Vitamin A Retinol Activity Equivalent Vitamin C Vitamin D Vitamin E Vitamin K Thiamin Riboflavin Niacin Vitamin B6 Folate Dietary Folate Equivalent Vitamin B12 Pantothenic Acid Choline Betaine Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

2167 kcal (108%) 9.3 g (3%) 0g 0g 0g 168 g (336%) 92 157 g (242%) 23.6 g (118%) 21.0 g 1554 mg 362 mg 0 mg 851 mg 6159 mg 35629 IU (713%) 10376 mcg 156 mg (261%) 64 IU (16%) 2.3 mg (11%) 6.2 mcg (8%) 1.5 mg (97%) 10.9 mg (642%) 668. mg (334%) 3.8 mg (191%) 709 mcg (177%) 709 mcg 191 mcg (3186%) 31.4 mg (314%) 861 mg 8.8 mg 177 mg (18%) 83.2 mg (462%) 168 mg (42%) 3016 mg (302%) 2921 mg (83%) 1087 mg (45%) 22.4 mg (149%) 21.2 mg (1061%) 1.3 mg (63%) 425 mcg (608%)

Calories Total Carbohydrate Dietary Fiber

Grainy 2037 kcal (102%) 377 g (177%) 85.5 g (322%)

Starch Sugars Protein Amino Acid Score Total Fat Saturated Fat Monounsaturated Fat Omega-3 ALA (18:3 n-3) EPA (20:5 n-3) DHA (22:6 n-3) Omega-6 Vitamin A Retinol Activity Equivalent Vitamin C Vitamin D Vitamin E Vitamin K Thiamin Riboflavin Niacin Vitamin B6 Folate Dietary Folate Equivalent Vitamin B12 Pantothenic Acid Choline Betaine Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Legend Bigger Smaller

137 g 33.6 g 101 g (201%) 65 24.1 % (37%) 1.9 g (9%) 4.1 g 301 mg 301 mg 0 mg 0 mg 7791 mg 217 IU (4%) 7.0 mcg 9.1 mg (15%) 0 IU (0%) 4.3 mg (21%) 28.0 mcg (35%) 1.5 mg (102%) 0.7 mg (38%) 21.7 mg (108%) 1.5 mg (77%) 1295 mcg (324%) 1295 mcg 0.0 mcg (0%) 2.0 mg (20%) 300 mg 0.0 mg 413 mg (41%) 31.9 mg (177%) 679 mg (170%) 2226 mg (223%) 3038 mg (87%) 84 mg (4%) 19.5 mg (130%) 4.0 mg (198%) 14.2 mg (742%) 53.9 mcg (77%)