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One highly critical thing you don't measure above is fiber. You need 20-30 grams/day. Many people don't understand this concept.
Oatmeal (not instant) is a good sources, as are nut, fruits, veggies, beans, lentils. If you ate all this, you'd be too full to eat other crap, you'd get all the protein you need along with the right carbs, etc., and feel great. Plus, you'd take perfect dumps every day and yor colon would be very happy.
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If you're wringing your hands you can't roll up your shirt sleeves.
Stangers have the best candy.
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