 Behold, my masterpiece is complete. Believe it or not, you could obtain all the vitamins and minerals you need solely from animal foods. Not only that, the human body actually prefers nutrients from animal foods over plant foods. We absorb them even better. So I took some data from a German nutrient database. Forgive my pronunciation, nahrtrekner.de, I will put that in the description. Two reasons German database. One, they test for all the vitamins, unlike the USDA. Two, German food is always higher quality, or at least for the most part. Pastured meat, wild caught fish, farm eggs, grass fed milks, cheeses, don't expect to go into an American supermarket and use these numbers because conventional dairy would test nowhere near this. German food doesn't really compare to German food. So go out, spend the extra bucks, source some quality foods if you're looking for nutrition. Quality and how the animal was raised correlates directly to the nutrient content of the food. If there's more carotenoids and vitamin K1 in the grass, there's going to be more retinoic acid, more retinol, more vitamin K2 in the flesh of the animal. If you guys want to understand the conversion rates of plant forms of vitamins to animal forms, check out my carnivore versus vegan nutrients video. Another thing to note is these percentages are based off of the German RDAs, which are 1.5 times higher than the U.S. RDAs in many cases, vitamin D for example. So if you guys want to understand the RDA differences, I have a video, I believe it's titled carnivore RDAs or something like can we get the RDAs on a carnivore diet? And that video also goes over why some RDAs are incorrect. Like vitamin C RDA is too high, vitamin K is too low, calcium is way too high, vitamin D is way too low. I go over those problems in that video. So those two videos, vegan versus carnivore nutrients and RDAs will help you understand this video a lot better. In addition to those videos, I have one on why nutrients are important. So before we start going into this, it might help to know, okay Frank, why do I want vitamin A in my diet? Why do I want high amounts of B12 in my diet? That video will help you understand why we want high amounts of certain vitamins. So on the left here we have the vitamins, minerals and fatty acids that most people are concerned with. The only glaring thing missing here are all of the fatty acids. There are literally over 50 of them. I don't have a biochemistry degree so I don't plan on explaining all of them anytime soon. At the top here we have 10 different foods. And the important thing to note is each one is 100 grams serving but 100 grams of oysters is 63 calories whereas 100 grams of steak is 146 calories. So if we say, alright, oysters have 3 times the amount of B7, that steak has, no, it's actually 9 times the amount because oysters are about 1 third of the calories of beef steak per 100 grams. So we have beef steak with medium fat, pasteurized calves liver, wild caught salmon roe, herring roe, herring and oysters, we have some calves brain here, farm eggs, grass fed sheet milk and raw milk parmesan cheese. So I'm going to go over what interests me about each of these nutrients and what interests me about these foods. I'm not going to do a whole in depth overview and comparison really. So vitamin A retinoic acid, retinol is the most important vitamin in the body for creating cells, gene expression and the only food you can really obtain incredibly large amounts of it from is liver. And when we look in nature we see, you know, orcas would literally kill sharks and only eat their liver. We see cannibalism in humans where they would kill other humans and they would eat the liver and the fat and leave everything else. So a lot of preference in nature for the liver of animals and for good reason. The next best food is eggs at 28% of the German RDA, 2200% versus 1.5% in steak. Come on. We're talking about nutrient density here. The B vitamins, I just wanted to note that, you know, look how much higher liver is in all the B vitamins. You know, it's up to 30 times higher in some cases. It's like 12 times higher in vitamin B12, oysters are also like 12 times higher in B12 than steak. It drives me nuts when people say on the zero carb carnivore websites, oh, you need your nutrients, eat more meat. Have you guys actually looked at a nutrient database? If you wanted nutrients, you eat some liver, you eat some oysters, you eat some high quality wild quash fish. These are the foods that constitute nutrient density. Not stuffing yourself full of five pounds of steak a day and expecting to restore your depleted nutrients. Vitamin C as with vitamin K isn't really tested properly. Vitamin C because sometimes they assume meat doesn't have vitamin C and they don't test for it and even steak has a small amount of vitamin C in it, so this is incorrect. Vitamin K, it's about K1 versus K2. Sometimes they test for one, sometimes they test for the other, sometimes they don't test them at all. Vitamin K2 tests are also very expensive to conduct, so I know for certain, Salmon Roe has vitamin K2 but they didn't list it here. But, I mean, we do look at liver, we look at eggs, we look at cheese. I guess they did test for vitamin K1 in those foods and found a pretty substantial amount, you know, 130% in liver and 70% in eggs. Vitamin D correlates directly with the quality of the food in regards to, you know, was it out in the sun? You know, if a cow was killed at the end of like a long winter, the levels are going to be abysmal. Whereas if we look at herring, you know, a wild quash fish that is consuming D2 from the foods it's eating and then converting it into the tissue all the time, that's why herring is so high in vitamin D. You know, if you had like a fresh summer pig, it would be pretty ample in vitamin D. So vitamin D correlates directly to whether the animal was out in the sun or consuming vitamin D2 in its diet to convert to D3 in the flesh. Vitamin E isn't really talked about a lot. It's contained in usually fatty organs, fatty offcuts. You know, if you eat half a dozen eggs, you pretty much hit your vitamin E RDAs. You know, it's worth noting that, you know, vitamin A retinol, vitamin B12, vitamin D, vitamin K2 can only be obtained from animal foods in nature. You know, vitamin D might have been consumed by people in certain climates at certain points of the year through the forms of fatty fish. Vitamin K2 might have been made by fermenting various animal products by certain tribes. The interesting thing to touch on about sodium is the, well, I guess not just sodium in general, but the mineral content, the fat content of a food, the vitamin content all correlate to how good it tastes. Believe it or not, the higher quality beef that is, the higher quality of the fish is, the better it tastes. If the minerals are in proper balance in nature, in the fish, food tastes good. That's why salmon roe, liver are two of the tastiest foods in their natural raw state. That's why brain tissue is so palatable. Brain tastes good because it has a pretty high salinity compared to other foods. A lot of people say you can't hit potassium RDAs, but 100 grams of steak is 9% of potassium RDA. People eat two pounds of steak over two pounds of steak every day, no problem. So it's very easy to hit your potassium RDA. Calcium RDAs are way too high. Obviously, looking at these numbers is not practical to get calcium in nature, and I correlate that to the vitamin D RDA being too low and the vitamin K RDA being too low. The body can't metabolize calcium into bones without those two vitamins. So definitely check out the RDA video if you want more information on that. Magnesium might not look that great on a carnivore diet, but when you consider the form of magnesium in animal foods is torate and the form of magnesium in plant foods is usually bound to oxalic acid, you see quickly that, oh, you're only absorbing about 20% of the magnesium in plant foods, whereas animal foods is much more available. So someone that gets 50% of the RDA on an animal diet actually gets far more magnesium than someone on a plant foods diet consuming 150% of the RDA. Phosphorus and sulfur, not much to touch on. There is no sulfur RDA, so it's in milligrams on here. Chloride, people usually salt their food and salt is sodium chloride. So not really necessary. Iron is interesting because if you're not eating calves liver or oysters and you have an iron deficiency, you're inhibiting your body's ability by about five times to restore its iron. And not only that, oysters and liver are such good sources of B12 and iron. It makes me wonder why vegans don't just eat a dozen oysters a day. You would literally be healthier than 99.9% of the population on a vegan diet eating only oysters. So for zinc, oysters are by far the most amazing source of zinc. 1,000% of the RDA. No food comes close. This is like liver is with vitamin A. If you want zinc, you eat some oysters. Copper, iron, B12 are all present in oysters and liver in much higher amounts than other foods. Copper is 470% in liver. It's 360% in oysters. It's very, very high in oysters as well. And the interesting thing I wanted to talk about for copper is if you look at criminals, they have high levels of copper and low levels of zinc sometimes. So in nature, you can't really consume large amounts of copper without getting large amounts of zinc. What I start to question is, did copper fuel aggression in better hunters or maybe murderous habits in certain hunters? I don't know. It's an interesting theory. I don't think it adds up in its practical considering what their zinc intake was. But yeah, just something to draw out there. People don't really talk about manganese a lot on this diet, but liver and oysters have a decent amount. Fluoride I believe correlates directly to the fluoride content in the water in the area that's present. Germany naturally has high levels of fluoride in the water. I would like to see data on animal foods from a country that doesn't have any fluoride in the water to see if it's even present. Iodide, iodine, I wanted to just say that dairy is the only way to get iodine from land animals. Otherwise, tribes would have gathered seaweed, fish, seafood, all of those things. Omega 3 fatty acids, as I said earlier, there's over 50 of these. And there's some even one on here that most people aren't familiar with oleic acid, which is an omega 9, a monounsaturated fat. And you can look that up and look at all the health benefits of that. But most people are familiar with EPA, DHA, Linoleic, and Linoleic acid. The interesting thing here to say is that in ruminant animals and land animals, EPA and DHA tends to be low in the muscle tissue, whereas Linoleic and Linoleic acid tends to be higher in the muscle tissue. But if we look at brain tissue and marrow tissue of ruminant animals, that's where they concentrate the EPA and the DHA. In fish, EPA and DHA is always incredibly high. Same with eggs. Eggs are an amazing source of DHA. You know, if you eat a dozen eggs, that's the same as eating one serving of herring. You know, if you don't like fish and you're allergic to eggs, you could have brain tissue for your DHA. But you know, milk is similar to the muscle meat in a sense that, you know, the Linoleic and the Linoleic acids look good, but not a lot of DHA and EPA. And the body can convert these, but it's better to get the preformed versions. Unfortunately, I don't really have any data that I was able to find on, like, bone marrow, beef fat, so we could kind of talk about the nutrient profile of it, but we can kind of speculate that. It would be similar to, you know, the profile of milk in a way, and beef fat or bone marrow would primarily be used for overall nutrient density, fat calories, maybe omega-3s. That's all I can really speculate on. Grass-fed versus grain-fed comparison, I do have actually another video on that. The nutrients in grass-fed tend to be four to five times higher, but at the end of the day, having a spoonful of salmon roe every day is a similar effect to what you would be doing by consuming grass-fed instead of grain-fed. I'm not saying that consuming grain-fed is fine. You know, there's antibiotics, there's animal cruelty involved, but the overall impact it has on your diet compared to consuming nutrient-dense organ meats and wild caught fish, pastured eggs, raw dairy is a bit negligible compared to just switching from, you know, grain-fed muscle meat to grass-fed muscle meat. Someone consuming grain-fed muscle meat with a few bites of liver and eggs every day is going to have way more nutrient density than someone that's only eating grass-fed meat. I can't emphasize enough, guys, how important it is to buy high-quality versions of these foods to maximize nutrient density. One other thing I could mention is, you know, if we look at herring and we say, okay, well, you know, herring doesn't have a lot of vitamin C. If you eat the liver of the herring, you will get your vitamin C. So by eating nose to tail, that's another way to achieve complete nutrient density. Nose to tail explains why foods like oysters and sheet milk are almost nutritionally complete in the sense that they contain almost every vitamin the body needs to sustain itself. That's really it, guys. If you would like to support me, please just share the video, subscribe, follow me on Twitter or follow me on Instagram. Check out my website. Look at the stuff on my Amazon shop. If you guys would like to reach out to me for one-on-one consultations, maybe you want to know how to do your makeup. Look, I put my makeup on so well, it doesn't come off. It's just, it stays on. It stays on. It looks amazing. It looks perfect. My makeup looks the same every time. If you guys want some makeup tips from the pretty Italian boy, shoot me an email, frankatefano at gmail.com. For you comedians, I know the board is tilted. My house is on a pitch. So when I leveled this and I looked in the camera, it was level. But then I put the tripod down and then I looked at it and it was off slightly. That's why usually in my videos, like I cut off the top of it and I cut off the bottom of it so it doesn't look off. But what are you gonna do? Can't win them all. Maybe I'll try to fix it, probably won't, because I don't usually utilize the entire board like this, but I'll let you guys take a screenshot.