it appears that banana and egg yolk provide almost any nutrient listed.
Thus, one should make sure to have a daily banana and egg yolk and then supplement with what is needed to supply the following 4 things:
vit b3 - some raw seafood. As the fruits listed are hard to get on a regular basis
vit c - oranges and lemons are an easy-to-get source of this
chromium - this one seems a bit hard to get as I dont often get brazil nuts and certainly not hazel nuts. It makes a general statement about fruits without listing which ones. In fact, simple sugars reduce chromium (http://en.wikipedia.org/wiki/Chromium_d ... guidelines), contradicting the advice to consume it. But if we ignore that and look at this factsheet (http://ods.od.nih.gov/factsheets/chromium/) then grapes, oranges and apples will do just fine... and cutting things to a minimum, We can rely on oranges or grapes for both vitamin C and chromium.
Manganese - i think guacamole or mango salsa (both popular here in florida) or perhaps from raw salted olives will cover this.
I don't bother with labels like sushi grade. The only real concern with salmon or tuna is surface bacteria from the fish monger's cutting table. This can be addresses by putting your fish in the freezer for an hour or so. This should be sufficient to kill any surface bacteria.
I do so like green eggs and ham. Thank you, thank you. Sam I am.