Goal 1 — Full Nutritional Requirements

Daily targets for every macro, vitamin, and mineral — for one adult man and one adult woman, sedentary to lightly active. Combined targets are what the garden plan must deliver. Values from USDA Dietary Reference Intakes (DRIs).

Macronutrients

Nutrient	Woman / Day	Man / Day	Combined / Day	Combined / Year
Calories	1,600 – 2,400 kcal	2,000 – 3,200 kcal	3,600 – 5,600 kcal	~1,679,000 kcal
Protein	46 g	56 g	102 g	~37 kg
Total Fat	44 – 78 g	56 – 111 g	100 – 189 g	—
Omega-3 (ALA)	1.1 g	1.6 g	2.7 g	~985 g
Carbohydrates	130 g minimum	130 g minimum	260 g	—
Fiber	25 g	38 g	63 g	~23 kg
Water	2,100 mL (~8 cups)	2,600 mL (~10 cups)	4,700 mL (~18 cups)	—

Vitamins

Vitamin	Woman / Day	Man / Day	Combined / Day	Garden Sources
Vitamin A	700 mcg RAE	900 mcg RAE	1,600 mcg RAE	Carrots, sweet potato, kale, apricot
Vitamin C	75 mg	90 mg	165 mg	Peppers, sea buckthorn, black currant, kale
Vitamin D	15 mcg (600 IU)	15 mcg (600 IU)	30 mcg (1,200 IU)	⚠ UV-exposed mushrooms + sunlight; difficult from food alone
Vitamin E	15 mg	15 mg	30 mg	Sunflower seed, hazelnut, kale
Vitamin K	90 mcg	120 mcg	210 mcg	Kale, collards, chard, sorrel — abundant
B1 — Thiamine	1.1 mg	1.2 mg	2.3 mg	Legumes, whole grains, seeds
B2 — Riboflavin	1.1 mg	1.3 mg	2.4 mg	Eggs, leafy greens (partial)
B3 — Niacin	14 mg	16 mg	30 mg	Legumes, seeds, mushrooms
B5 — Pantothenic	5 mg	5 mg	10 mg	Widely available in whole foods
B6	1.3 mg	1.3 mg	2.6 mg	Starchy veg, legumes, potatoes
B7 — Biotin	30 mcg	30 mcg	60 mcg	Eggs, nuts, seeds
B9 — Folate	400 mcg	400 mcg	800 mcg	Legumes, leafy greens, asparagus
B12 ⚠	2.4 mcg	2.4 mcg	4.8 mcg	Not in plants. Eggs, dairy, meat, or supplement required.

Minerals

Mineral	Woman / Day	Man / Day	Combined / Day	Garden Sources
Calcium	1,000 mg	1,000 mg	2,000 mg	Kale, rhubarb, bok choy, chard, broccoli
Iron	18 mg	8 mg	26 mg	Legumes, leafy greens — pair with vitamin C
Magnesium	310 – 320 mg	400 – 420 mg	720 mg	Seeds, nuts, leafy greens, legumes
Phosphorus	700 mg	700 mg	1,400 mg	Seeds, legumes, eggs — abundant
Potassium	2,600 mg	3,400 mg	6,000 mg	Potatoes, beans, leafy greens, fruit
Sodium	1,500 mg	1,500 mg	3,000 mg	Add sea salt or iodized salt to diet
Zinc	8 mg	11 mg	19 mg	Legumes, pumpkin seeds, whole grains
Copper	0.9 mg	0.9 mg	1.8 mg	Legumes, nuts, seeds, leafy greens
Manganese	1.8 mg	2.3 mg	4.1 mg	Whole grains, legumes, leafy greens
Selenium	55 mcg	55 mcg	110 mcg	⚠ 1–2 Brazil nuts/person/day covers this entirely
Iodine ⚠	150 mcg	150 mcg	300 mcg	Not reliably in garden soil. Use iodized salt or dried kelp.
Chromium	25 mcg	35 mcg	60 mcg	Whole grains, broccoli, potatoes
Molybdenum	45 mcg	45 mcg	90 mcg	Legumes, whole grains — easily met

Priority Gaps — What to Watch

These are the nutrients most likely to fall short in a plant-based garden system. Plan specifically for each one.

Nutrient	Why It's Hard	Solution
Vitamin B12	Zero plant sources	4–6 chickens (daily eggs); dairy goat; or supplement
Iodine	Not in most garden soil	Iodized salt at table; 1 tsp dried kelp/week
Selenium	Soil-dependent; highly variable	1–2 Brazil nuts per person per day
EPA/DHA Omega-3	Plants only provide ALA (poorly converted)	Pasture eggs; small fish pond; rabbits
Vitamin D	Minimal food sources	Sunlight + UV-dried mushrooms
Complete protein	Most plants lack one or more amino acids	Combine legumes + grains; or eggs
Calcium	High daily need; requires large greens volume	Kale, bok choy, rhubarb daily; prioritize in garden
Iron	Plant iron (non-heme) poorly absorbed	Always pair iron-rich foods with vitamin C crops at same meal