On this day I ate no soy products, protein supplements, kale, or cabbage family vegetables at all. My fruit intake has been lower than in past videos and I ate more brown rice.
News media and conventional dietitians frequently assert that people eating plant-based diets have trouble getting enough protein, calcium, omega-3 fats, iron, and zinc. My meals supplied 103 g protein (1.5 g/kg, almost double the RDA for my body mass), 196% (almost double) of my omega-3 requirements, 1052 mg calcium, 37 mg iron (4.65 times my requirements), and 21 mg zinc (almost double the 11 mg requirement for an adult male). I also got plenty of B12 (more than double the RDA) and I got iodine from sea vegetables cooked with the lentils, although Cronometer does not account for iodine due to inadequate data in the USDA food nutrient database.