Awesome contribution! I wrote somewhere that I'll make a post for each nutrient (maybe each food too) in detail. This was just a brief look at what I learned in the last year.
My point with the Zinc was that when you eat a varied diet the sources stack up and meet your RDA. The pumpkin seeds are great alongside other foods sources of Zinc, but alone they can't meet your RDA (unless you eat 150g of them every day).
I'll write a separate post for calcium, the fuss with the dairy deserves needs to be resolved.
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