Complete to near complete foods

Food Protein Omega PUFA/MUFA Fiber Vitamins Minerals Low Carb
Eggs ✔️✔️✔️❌A, D, E, B12Selen, Phos✔️
Salmon ✔️✔️✔️✔️✔️✔️❌D, B12Selen, Iodine✔️
Sardines✔️✔️✔️✔️✔️✔️❌D, B12Calcium, Iron✔️
Mackerel✔️✔️✔️✔️✔️✔️❌D, B12Selenium✔️
Chia Seeds✔️✔️✔️✔️✔️✔️B1, ECa, Mg✔️
Flax Seeds✔️✔️✔️✔️✔️✔️B1Mg✔️
Lentils✔️✔️❌✔️✔️✔️Folate, B6Fe, K❌
Almonds✔️❌✔️✔️✔️E, B2Mg, Zn✔️
Walnuts✔️✔️✔️✔️✔️E, B6Mg✔️
Pistachios✔️❌✔️✔️✔️B6, EK✔️
Spinach❌❌❌✔️A, C, KFe, Ca✔️
Kale❌❌❌✔️A, C, KCa✔️
Avocado❌❌✔️✔️✔️K, B5, B6K✔️
Pumpkin Seeds✔️❌✔️✔️E, B1Zn, Mg✔️
Sunflower Seeds✔️❌✔️✔️E, B6Mg, Se✔️
Greek Yogurt✔️✔️❌✔️✔️B12, B2Ca✔️
Chicken Breast✔️✔️❌✔️❌B3, B6P, Se✔️
Turkey✔️✔️❌✔️❌B6, B12Selenium✔️
Beef (Lean)✔️✔️❌✔️❌B12, NiacinZn, Fe✔️
Mushrooms✔️❌❌✔️B2, DSelenium, K✔️
Chickpeas✔️✔️❌✔️✔️✔️FolateFe❌
Sweet Potato✔️❌❌✔️✔️A, CK, Mn❌
Berries✔️❌❌✔️✔️C, KManganese✔️
Oats✔️✔️❌✔️✔️✔️B1, B5Mg❌
Edamame✔️✔️❌✔️✔️✔️K, FolateFe, Mg✔️
Tofu✔️✔️✔️✔️❌B1, B2Ca, Fe✔️
Broccoli✔️❌❌✔️✔️C, KCa, Fe✔️
Tomatoes✔️❌❌✔️C, AK✔️

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