The following is for 100 grams of beef liver, heart or meat (composite
of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat,
all grades, raw), broccoli and kelp (a seaweed).

           liver heart  meat broccoli kelp
--------------------------------------------
Minerals:
Ca          6.0   2.0   7.0   48      168
Fe          6.8   4.6   1.8   .88     2.8
Mg           19   23    19    25      120
P           320   170   173   66      42
K           320   270   297   325     89
Na          73    63    56    27      230
Zn          3.9   2.4   3.7   .40     1.2
Cu          3.4   .36   .07   .045    .13
Mn          .26   .04   .01   .229    .2
---------------------------------------------
Vitamins:
C           22     6.3  0      93     3
B1          .26    .19  .09   .06     .05
B2          .28    1.0  .16   .12     .15
B3          13     9.4  3.1   .64     .47
B5          7.6    2.3  .31   .53     .64
B6          .94    .43  .38   .16     .002
Folate      250    2.0  6     71      180
B12         69     14   2.9   0       0
A           35000   0   0     1542    116
E           .67    .20  .18   1.7     .87
---------------------------------------------

Notes: -Vitamin A in broccoli is in the form of beta-carotene.
       -Kelp is in non-dried form (includes 82% moisture).

Remarks:
 -Liver, heart and meat are good sources of zinc and iron.
 -Liver is an excellent source of folate, B12 and vitamin A.
 -Meats and organs are poor sources of calcium (and vit. C, especially
if they are cooked).
 -Liver and green vegetables are good sources of folate.
Best wishes,


Jean-Louis
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