This was interesting, from the vegan soc website: a suggested day's intake of raw food
Fruit: 100g red peppers, 200g tomatoes, 300g oranges, 200g apples, 500g bananas, 100g pears, 50g peaches, 50g raspberries, 200g kiwi fruit, 100g strawberries, 50g mangos.
Green leafy vegetables and broccoli: 200g lettuce, 100g kale, 100g spinach, 100g broccoli.
High-fat foods: 200g avocado, 30g almonds, 20g hazelnuts, 10g flaxseed, 3g Brazil nuts
Other: 100g carrots, 100g peas.
This provides 700 mg calcium, 700g magnesium, 9mg zinc, 50 g protein, 100µg selenium, 3 g omega-3 fatty acids, 8,000mg potassium, 1100µg folate, 2 mg vitamin B1, 2.4mg B2, 6mg B6, 1100mg vitamin C, 30mg vitamin E, 6000µg of vitamin A (from carotenoids) and about 1000µg vitamin K. It may be too high (80g) in fibre for some people, particularly the very old or the very young, and it contains arguably too little sodium (270mg). The iodine content may also be low, depending on the soil where the produce is grown.
The balance of fatty acids is excellent. The diet contains no cholesterol or trans-fats and just 4% of calories as saturated fat while providing 5% omega-6, 1.5% omega-3 and 18% monounsaturated fat. Intakes of carotenoids, vitamin C, folate, vitamin K, vitamin E, magnesium, selenium and potassium are all much higher than in conventional diets and can be expected to promote health. Zinc and protein intakes are adequate. The calcium content has been adjusted for the low availability of calcium from some of the foods, particularly spinach, and is probably adequate. Vitamin B12 and vitamin D must be addressed separately.