Appendix-B
If you want follow this diet, it needs to supply you with all the required nutrients. That is why we have written this appendix; to show you some of the vitamins and minerals that fruits, nuts and fresh raw animal food contain. Here you can check that by consuming 2 kg. / 4.4 lbs. of the right fruits (see chapter 39) and 50 g. / 1¾ oz. fresh raw animal food daily, one will absorb all the essential nutrients.
Since only 2 kg. / 4.4 lbs. of fruits and some fresh raw animal food do not contain sufficient energy for a whole day, you need to consume more fruits and / or munch-foods, supplying you with even more vitamins and minerals.
Nutrients Contents of Fruits and Animal Foods
The vitamin, mineral (not all vitamins / minerals), carb, fat and protein contents of the foods listed below have been distracted from [240]
Animal food that can be consumed raw
- Egg yolk
- Mackerel
- Salmon
- Tuna
The basic fruits
- Avocado
- Cucumber
- Tomato
- Olives
Supplementary fruits
- Apple
- Apricot
- Banana
- Coconut
- Grapes
- Guava
- Mandarin
- Mango
- Orange
- Papaya
- Plum
Dried fruits
- Apricot
- Dates
- Figs
- Plum
- Raisins
Alternative nuts
- Walnuts
For combinations of fruit that can supply you
with the required nutrients most efficiently, see Ch. 40
1000 µg. (microgram) = 1 mg. (milligram) = 0.001 g. (gram)
10 g. protein
19 g. fat
0 g. carbohydrates
3 mg. vitamin E activity
529 µg. vitamin A
3 µg. vitamin D
88 µg. vitamin K
174 µg. vitamin B1
240 µg. vitamin B2
39 µg. vitamin B3
2 mg. vitamin B5
180 µg. vitamin B6
32 µg. biotin
96 µg. folic acid
1 µg. vitamin B12
84 mg. calcium
10 mg. magnesium
4 mg. iron
2 mg. zinc
31 mg. sodium
354 mg. phosphorus
75 µg. manganese
210 µg. copper
10 µg. molybdenum
41 µg. vanadium
8 µg. nickel
40 µg. boron
12 µg. chromium
21 µg. cobalt
18 µg. fluoride
7 µg. iodide
11 µg. selenium
9 g. protein
6 g. fat
620 µg. vitamin E activity
50 µg. vitamin A
2 µg. vitamin D
3 mg. vitamin K
65 µg. vitamin B1
180 µg. vitamin B2
4 mg. vitamin B3
230 µg. vitamin B5
315 µg. vitamin B6
2 µg. biotin
1 µg. folic acid
5 µg. vitamin B12
6 mg. calcium
15 mg. magnesium
500 µg. iron
47 mg. sodium
198 mg. potassium
70 mg. chloride
122 mg. phosphorus
18 µg. manganese
80 µg. copper
1 µg. nickel
1 µg. aluminium
37 µg. boron
224 µg. bromine
15 µg. fluoride
25 µg. iodide
19 µg. selenium
10 g. protein
7 g. fat
1 mg. vitamin E activity
20 µg. vitamin A
8 µg. vitamin D
85 µg. vitamin B1
85 µg. vitamin B2
4 mg. vitamin B3
500 µg. vitamin B5
490 µg. vitamin B6
4 µg. biotin
2 µg. folic acid
1 µg. vitamin B12
6 mg. calcium
19 mg. magnesium
500 µg. iron
400 µg. zinc
25 mg. sodium
185 mg. potassium
133 mg. phosphorus
7 µg. manganese
100 µg. copper
1 µg. nickel
20 µg. boron
15 µg. fluoride
17 µg. iodide
250 µg. silicon
13 µg. selenium
11 g. protein
8 g. fat
225 µg. vitamin A
2 µg. vitamin D
80 µg. vitamin B1
80 µg. vitamin B2
4 mg. vitamin B3
330 µg. vitamin B5
230 µg. vitamin B6
15 µg. folic acid
2 µg. vitamin B12
20 mg. calcium
500 µg. iron
375 µg. tin
21 mg. sodium
100 mg. phosphorus
22 µg. boron
14 µg. fluoride
25 µg. iodide
41 µg. selenium
5 g. protein
58 g. fat
1 g. carbohydrates
3 mg. vitamin E activity
256 µg. total carotenoids
200 µg. vitamin B1
375 µg. vitamin B2
3 mg. vitamin B3
3 mg. vitamin B5
1 mg. vitamin B6
25 µg. biotin
75 µg. folic acid
32 mg. vitamin C
50 µg. vitamin K
25 mg. calcium
72 mg. magnesium
1 mg. iron
1 mg. zinc
1 g. potassium
450 µg. manganese
22 µg. vanadium
560 µg. copper
5 g. protein
23 g. fat
1 g. carbohydrates
3 mg. vitamin E activity
350 µg. vitamin B1
12 µg. vitamin B2
70 µg. vitamin B3
80 µg. vitamin B5
38 µg. vitamin B6
14 µg. folic acid
46 mg. calcium
56 mg. magnesium
1 mg. iron
1 mg. zinc
225 mg. potassium
235 mg. phosphorus
210 µg. manganese
455 µg. copper
35 µg. chromium
36 µg. selenium
2 g. protein
1 g. fat
5 g. carbohydrates
185 µg. vitamin E activity
1 mg. total carotenoids
54 µg. vitamin B1
90 µg. vitamin B2
600 µg. vitamin B3
720 µg. vitamin B5
100 µg. vitamin B6
80 µg. folic acid
24 mg. vitamin C
45 mg. calcium
24 mg. magnesium
1 mg. iron
1 mg. zinc
420 mg. potassium
450 µg. manganese
5 g. protein
1 g. fat
13 g. carbohydrates
4 mg. vitamin E activity
3 mg. total carotenoids
280 µg. vitamin B1
175 µg. vitamin B2
3 mg. vitamin B3
2 mg. vitamin B5
500 µg. vitamin B6
80 µg. folic acid
220 mg. vitamin C
42 mg. calcium
67 mg. magnesium
3 mg. iron
840 µg. zinc
1 g. potassium
450 µg. manganese
1 g. protein
7 g. fat
1 g. carbohydrates
15 µg. vitamin B1
40 µg. vitamin B2
250 µg. vitamin B3
280 µg. vitamin B5
11 µg. vitamin B6
48 mg. calcium
8 mg. magnesium
1 mg. iron
8 mg. phosphorus
290 µg. manganese
135 µg. copper
Cold-pressed Olive oil, 15 g. (2 Tbs)
15 g. fat
2 mg. vitamin E activity
7 µg. vitamin K
2 g. protein
3 g. fat
57 g. carbohydrates
2 mg. vitamin E activity
175 µg. vitamin B1
160 µg. vitamin B2
2 mg. vitamin B3
500 µg. vitamin B5
500 µg. vitamin B6
22 µg. biotin
60 µg. folic acid
60 mg. vitamin C
35 mg. calcium
32 mg. magnesium
2 mg. iron
500 µg. zinc
700 µg. potassium
17 µg. vanadium
5 g. protein
1 g. fat
42 g. carbohydrates
3 mg. vitamin E activity
8 mg. total carotenoids
200 µg. vitamin B1
260 µg. vitamin B2
4 mg. vitamin B3
1 mg. vitamin B5
350 µg. vitamin B6
18 µg. folic acid
47 mg. vitamin C
80 mg. calcium
45 mg. magnesium
3 mg. iron
700 µg. zinc
1 g. potassium
6 g. protein
1 g. fat
100 g. carbohydrates
1 mg. vitamin E activity
220 µg. vitamin B1
280 µg. vitamin B2
3 mg. vitamin B3
1 mg. vitamin B5
2 mg. vitamin B6
27 µg. biotin
80 µg. folic acid
60 mg. vitamin C
43 mg. calcium
180 mg. magnesium
3 mg. iron
1 mg. zinc
2 g. potassium
14 µg. iodide
500 µg. chloride
30 µg. vanadium
40 mg. silicon
2 g. protein
18 g. fat
2 g. carbohydrates
360 µg. vitamin E activity
30 µg. vitamin B1
4 µg. vitamin B2
190 µg. vitamin B3
100 µg. vitamin B5
30 µg. vitamin B6
15 µg. folic acid
10 mg. calcium
20 mg. magnesium
1 mg. iron
390 µg. zinc
17 mg. sodium
190 mg. potassium
61 mg. chloride
45 mg. phosphorus
65 µg. manganese
12 µg. molybdenum
405 µg. selenium
3 g. protein
1 g. fat
75 g. carbohydrates
3 mg. vitamin E activity
220 µg. vitamin B1
120 µg. vitamin B2
1 mg. vitamin B3
300 µg. vitamin B5
350 µg. vitamin B6
7 µg. biotin
200 µg. folic acid
21 mg. vitamin C
15 µg. vitamin K
90 mg. calcium
46 mg. magnesium
3 mg. iron
250 µg. zinc
1 g. potassium
5 g. protein
3 g. fat
290 g. carbohydrates
4 mg. total carotenoids
150 µg. vitamin B1
200 µg. vitamin B2
5 mg. vitamin B3
1 g. vitamin C
80 mg. calcium
60 mg. magnesium
4 mg. iron
3 mg. zinc
1 g. potassium
4 g. protein
2 g. fat
50 g. carbohydrates
2 mg. vitamin E activity
4 mg. total carotenoids
300 µg. vitamin B1
150 µg. vitamin B2
1 mg. vitamin B3
110 µg. vitamin B6
2 µg. biotin
35 µg. folic acid
150 mg. vitamin C
160 mg. calcium
50 mg. magnesium
2 mg. iron
310 µg. zinc
15 mg. silicon
3 g. protein
2 g. fat
62 g. carbohydrates
5 mg. vitamin E activity
6 mg. total carotenoids
220 µg. vitamin B1
250 µg. vitamin B2
4 mg. vitamin B3
180 µg. folic acid
180 mg. vitamin C
60 mg. calcium
90 mg. magnesium
2 mg. iron
590 µg. zinc
1 g. potassium
850 µg. manganese
8 µg. iodide
5 g. protein
1 g. fat
60 g. carbohydrates
70 µg. vitamin E activity
23 mg. total carotenoids
300 µg. vitamin B1
100 µg. vitamin B2
3 mg. vitamin B3
150 µg. folic acid
160 mg. vitamin C
30 mg. calcium
50 mg. magnesium
1 mg. iron
2 mg. zinc
2 g. potassium
170 µg. molybdenum
340 µg. copper
100 mg. sodium
5 g. protein
1 g. fat
41 g. carbohydrates
2 mg. vitamin E activity
430 µg. total carotenoids
390 µg. vitamin B1
210 µg. vitamin B2
2 mg. vitamin B3
1 mg. vitamin B5
520 µg. vitamin B6
11 µg. biotin
210 µg. folic acid
250 mg. vitamin C
18 µg. vitamin K
210 mg. calcium
70 mg. magnesium
2 mg. iron
530 µg. zinc
1 g. potassium
40 mg. silicon
3 g. protein
0 g. fat
11 g. carbohydrates
9 mg. total carotenoids
150 µg. vitamin B1
200 µg. vitamin B2
2 mg. vitamin B3
400 mg. vitamin C
100 mg. calcium
200 mg. magnesium
2 mg. iron
770 µg. zinc
1 g. potassium
120 µg. molybdenum
Passion-fruit (Granadilla), 500 g. (17½ oz.)
12 g. protein
2 g. fat
47 g. carbohydrates
4 mg. total carotenoids
100 µg. vitamin B1
500 µg. vitamin B2
10 mg. vitamin B3
120 mg. vitamin C
80 mg. calcium
6 mg. iron
3 mg. zinc
2 g. potassium
1 mg. copper
2 mg. manganese
2 g. protein
1 g. fat
60 g. carbohydrates
500 µg. vitamin E activity
300 µg. total carotenoids
400 µg. vitamin B1
150 µg. vitamin B2
1 mg. vitamin B3
1 mg. vitamin B5
370 µg. vitamin B6
20 µg. folic acid
100 mg. vitamin C
80 mg. calcium
80 mg. magnesium
2 mg. iron
600 µg. zinc
1 g. potassium
3 g. protein
1 g. fat
50 g. carbohydrates
4 mg. vitamin E activity
2 mg. total carotenoids
360 µg. vitamin B1
210 µg. vitamin B2
2 mg. vitamin B3
1 mg. vitamin B5
220 µg. vitamin B6
1 µg. biotin
10 µg. folic acid
27 mg. vitamin C
60 µg. vitamin K
70 mg. calcium
50 mg. magnesium
2 mg. iron
500 µg. zinc
1 g. potassium
10 µg. vanadium
3 g. protein
1 g. fat
41 g. carbohydrates
4 mg. total carotenoids
220 µg. vitamin B1
250 µg. vitamin B2
750 µg. vitamin B3
8 mg. vitamin B5
350 µg. vitamin B6
27 µg. biotin
25 µg. folic acid
30 mg. vitamin C
50 mg. calcium
14 mg. magnesium
2 mg. iron
1 mg. zinc
1 g. potassium
Apricot, dried; 75 g. (2 2/3 oz.)
3 g. protein
0 g. fat
36 g. carbohydrates
26 mg. total carotenoids
2 mg. vitamin B3
620 µg. vitamin B5
125 µg. vitamin B6
62 mg. calcium
37 mg. magnesium
3 mg. iron
300 µg. zinc
1 g. potassium
1 mg. manganese
600 µg. copper
12 µg. cobalt
37 µg. fluoride
Dates, dried; 75 g. (2 2/3 oz.)
1 g. protein
0 g. fat
49 g. carbohydrates
2 mg. vitamin B3
600 µg. vitamin B5
100 µg. vitamin B6
16 µg. folic acid
62 mg. calcium
37 mg. magnesium
1 mg. iron
300 µg. zinc
88 µg. chloride
22 µg. chromium
3 g. protein
1 g. fat
41 g. carbohydrates
90 µg. vitamin B1
290 µg. vitamin B5
90 µg. vitamin B6
145 mg. calcium
53 mg. magnesium
2 mg. iron
285 µg. copper
530 µg. boron
3 µg. iodide
4 µg. selenium
Plum, dried; 75 g. (2 2/3 oz.)
2 g. protein
0 g. fat
36 g. carbohydrates
112 µg. vitamin B1
90 µg. vitamin B2
1 mg. vitamin B3
340 µg. vitamin B5
112 µg. vitamin B6
30 mg. calcium
20 mg. magnesium
2 mg. iron
55 mg. phosphorus
300 µg. copper
1 µg. iodide
2 µg. selenium
Raisin (Sultana), 75 g. (2 2/3 oz.)
2 g. protein
0 g. fat
48 g. carbohydrates
90 µg. vitamin B1
2 mg. vitamin B3
83 µg. vitamin B6
60 mg. calcium
30 mg. magnesium
2 mg. iron
8 µg. molybdenum
47 µg. fluoride
5 µg. selenium
Hazelnut, (Cob nut) 35 g. (1¼ oz.)
4 g. protein
22 g. fat
4 g. carbohydrates
9 mg. vitamin E activity
135 µg. vitamin B1
70 µg. vitamin B2
470 µg. vitamin B3
40 µg. vitamin B5
110 µg. vitamin B6
25 µg. folic acid
3 µg. vitamin K
79 mg. calcium
55 mg. magnesium
1 mg. iron
650 µg. zinc
220 mg. potassium
115 mg. phosphorus
2 mg. manganese
12 µg. cobalt
5 µg. chromium
1 µg. iodide
6 µg. fluoride
4 µg. silicon
2 µg. selenium
5 g. protein
22 g. fat
4 g. carbohydrates
2 mg. vitamin E activity
120 µg. vitamin B1
42 µg. vitamin B2
350 µg. vitamin B3
285 µg. vitamin B5
300 µg. vitamin B6
27 µg. folic acid
1 µg. vitamin K
30 mg. calcium
45 mg. magnesium
875 µg. iron
940 µg. zinc
190 mg. potassium
143 mg. phosphorus
690 µg. manganese
305 µg. copper
1 µg. iodide
235 µg. fluoride
46 µg. nickel
3 µg. cobalt
2 µg. selenium
5 g. protein
22 g. fat
4 g. carbohydrates
2 mg. vitamin E activity
120 µg. vitamin B1
42 µg. vitamin B2
350 µg. vitamin B3
285 µg. vitamin B5
300 µg. vitamin B6
27 µg. folic acid
1 µg. vitamin K
30 mg. calcium
45 mg. magnesium
875 µg. iron
940 µg. zinc
190 mg. potassium
143 mg. phosphorus
690 µg. manganese
305 µg. copper
1 µg. iodide
235 µg. fluoride
46 µg. nickel
3 µg. cobalt
2 µg. selenium
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