This is an experiment in using the level of quantitative analysis we do with soylent and applying it to real food to try to make a nutritionally complete healthy diet without supplementation. This diet is inspired by roughly what my diet consisted of pre-soylent and still crossfitting (Mostly paleo, but not super strict), so I was curious as to what the actual in depth nutritional profile of it looked like.

Any feedback/fact checking/ideas that could improve this diet would be very appreciated.

Possible meals configuration:

• Breakfast: Eggs and smoothie containing carrot, avocado, banana, tomato, flaxseed oil, milk
• Lunch: Chicken with broccoli, and milk
• Dinner: Salmon with broccoli and spinach, and milk

I'm guessing any person would look at this and see it as a very, VERY, healthy diet. Some would even see this as too "extreme", note this has no seasoning or sauce to add flavour to the chicken/salmon/broccoli/spinach etc. There is a tiny bit of salt but only to get the chloride level up, without salt the sodium is already at the RDI.

Some interesting things learned:

• There is no source of Iron in a good quantity that doesn't also have high levels of Retinol (Vitamin A), eg liver. I just couldn't get Iron any higher (athlete RDI for iron is closer to 18mg) without breaking the upper limit of something else. Even just 100g of liver is 4000IU over the retinol limit but only provides 13mg of iron.
• Broccoli is really the only source of Chromium. To get the Chromium RDI is almost a whole head of broccoli every day.
• Vitamin D isn't in anything really but Salmon, the next best thing being Tuna which has less than a quarter the Vitamin D content of Salmon. Note: Milk only has trace amounts of it naturally, but in some countries is artificially fortified with Vitamin D. In Australia Vitamin D fortification is not mandatory so relying on milk for that would be a gamble.
• Kale is incredibly overrated. Spinach has higher protein, fibre, folate, choline, calcium, iron, magnesium (to name a few) and has lower retinol.
• It is very easy to go over the Niacin limit. I think most people wouldn't call 280g of chicken and 110g of salmon in an entire day "too much". I, as well as most people/athletes on high protein bulking diets, must have been blowing through the Niacin limit everyday. Note this is would still be nowhere near serious Niacin toxicity.
• You have to go significantly over 2000 calories to get this much micronutrient coverage. People on weight loss/caloric deficit diets without supplementation must have a plethora of micronutrient inadequacies.
• The arguments along the lines of "averaged over days/weeks/months a properly varied diet is nutritionally complete" doesn't really hold. For example, if you only eat broccoli/salmon once a week, unless you're eating 7 heads of broccoli/800g of salmon on that day to make up for the other 6 days then you have a chromium/vitamin D inadequacy.

References:

vitamin IU conversions http://dietarysupplementdatabase.usda.nih.gov/ingredient_calculator/equation.php

sulfur http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data5g.html

eggs http://nutritiondata.self.com/facts/dairy-and-egg-products/117/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=60

chicken http://nutritiondata.self.com/facts/poultry-products/10046/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=104

chicken liver (vitamin a only counting retinol) http://nutritiondata.self.com/facts/poultry-products/7211/2

turkey http://nutritiondata.self.com/facts/poultry-products/825/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=131

salmon http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4259/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=20

tuna http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4206/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=9

avocado http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=100

kale (vitamin a only counting retinol) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2462/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=50

spinach (vitamin a only counting retinol) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2627/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=16

tomato http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2682/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=130

banana http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=92

carrot (vitamin a only counting retinol) http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=76

blueberry http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=84

sweet potato http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=128

milk http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=13

broccoli http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2357/2 http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=82 http://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/