Carnivore RDA Chart, The End of A Long Road

Amino Acids:

Nutrient	Unit	USDA RDA	cRDA	NPCD*	Recommended Foods
Total Protein	g/kg	0.8 (54.5g/150lbs)	1.2/lean (82g/150lbs@20%bf)	97g (1.78g/kg lean)
Serine+Glycine	mg/kg	N/A	200 (13,620mg/150lbs)	13,700mg	Glycine: gelatin Serine: muscle meat
Methionine	mg/kg	10.4 (708mg/150lbs)	30 (2,088mg/150lbs)	2,180mg	Egg yolks

Vitamins:

Nutrient	Unit	USDA RDA	cRDA	NPCD*	Recommended Foods
Vit A	IU	3,000	10,000	10,927	Liver, egg yolks, dairy fats, cod liver oil
Vit B1	mg	1.2	0.5	0.52	Pork meat, pork heart, lamb kidneys
Vit B2	mg	1.3	N/A	3.10	Liver, kidneys, heart, egg yolks, meat
Vit B3	mg	16	N/A	25	Liver, fish, kidneys, heart, tongue, meat, egg yolks
Vit B5	mg	5	N/A	7.47	Liver, kidneys, egg yolks, heart
Vit B6	mg	1.3	0.016mg/g protein (1.6mg/100g protein)	1.66 (0.0171mg/g protein)	Liver, kidneys, tongue, heart, meat
Folate	ug	400	~200	191	Liver especially poultry, egg yolks
Vit B12	ug	2.4	12+	27	Liver, kidneys, meat, egg yolks
Biotin	ug	30	30+	50 (estimate)	Egg yolks, liver
Choline	mg	550	~550	534	Egg yolks, liver, meat
Vit C	mg	90	0	17 (when raw)	Raw organs, but none strictly needed
Vit D	IU	200	Use blood levels	469	Oily fish, pastured lard; sunlight. Vit D should always be eaten/ supplemented based on blood levels
Vit E	mg	15	0.65mg/g PUFA	5.60 (0.67mg/g PUFA)	Grass-fed fats/yolks/dairy has more, though plenty in grain-fed
Vit K1	ug	120	0	53	None needed with sufficient K2
Vit K2	ug	N/A	80?	70.3-86.6+ (estimate)	Grass-fed fats/yolks/dairy has more, though plenty in grain-fed; supplement 1mg every 2 weeks if paranoid

Minerals:

Nutrient	Unit	USDA RDA	cRDA	NPCD*	Recommended Foods
Calcium	mg	1,000 (WAPF: 680)	544 min: 200-300	558	Bone broth, egg shells, fish with bones
Phosphorus	mg	900 (WAPF: 1,300)	878	1,149	Protein-rich foods, bones
Magnesium	mg	420	420 ideally, ~170 minimally	418	Supplement 300mg citrate
Potassium	mg	4,700	2-3,000	2,567	Losalt, meat (juices from cooked meat very rich)
Sodium	mg	1,500	3-5,000	3,946	Salt, meat (juices from cooked meat very rich)
Copper	ug	900	1-2.4	1.28	Liver, kidneys, heart
Zinc	mg	11	12-29	15.40	Muscle meat
Selenium	ug	55	~200	194	Pork, kidneys (pork best)
Manganese	mg	2.3	1	1.24	Spices, tea
Iron	mg	18	18	20	Liver, heart, muscle meat
Iodine	ug	150	1,000-3,000	Without seaweed: ~600 With seaweed: ~3,115 (estimates)	Shellfish, fish, sea weed
Molybdenum	ug	45	60?+	70.5+ (estimate)	Liver
Chromium	ug	25-35	50-200	260+ (estimate)	Liver

* Nutritionally Perfect cRDA Carnivore Diet:
10oz 30% fat beef/lamb (~284g)
80g beef/lamb tallow
2oz mackerel (~57g) [or 75g salmon or 40g sardines or 5g/week DHA fish oil]
1 2/3oz pork liver (~47g)
1 1/4oz pork kidney (~43g)
2 large eggs

3tbsp gelatin powder (or equiv from feet/hooves, skin, heads, tails, ears, cartilage), and
~1 cup bone broth (alt: egg shells)

2g potassium salt
9.5g sodium salt (unrefined sea salt recommended for ultra-trace minerals)

Technically plant foods:
1/2tsp tea or other manganese-rich spices (or alternatively shellfish such as mussels)
1g  kelp/kombu flakes, for iodine (or shellfish)

Supplements:
300mg magnesium citrate

Nutrition:
~2100 calories, 97g protein (20% of calories), 2.3g carbohydrates (<1%), 184g fat (80%).

Ratios, etc.:
Calcium:Phosphorus = 0.49 (WAPF ideal 0.52)
Zinc:Copper = 12.0 (ideal ~12)
Potassium:Sodium = 0.65 (ideal ~0.6-0.66)
Omega-6:omega-3 = 2.6 (ideal <2, good <4)
Saturated:Mono-unsaturated = 1 (ideal ~1)
Poly-unsaturated = 3.6% of calories (ideal ≤4%)

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Tweaks:

Less salts:
Using no potassium salt and only 3.5g salt maintains the potassium:sodium ratio at a lower total level of these minerals. This should be fine for those who've been on a ketogenic diet for a while rather than those just starting.

Cod liver oil:
Substitute 4.5ml cod liver oil for the pork liver and use 3g beef liver or 4g lamb liver for the copper.