B12, protein, iron, etc are usually the ones we all hear about. But what about fat soluble vitamins? A vegan diet is characteristically low in fat. Lipids or fats are important to absorb these vitamins.
Just going off the national dietary recommendations, it takes at least three whole avocados to meet the RDA:
Or it takes about one cup of nuts:
For other fatty foods, I haven't found seeds to have much. Although, 1 tbsp of extra virgin olive oil provides 20% RDA of fat:
I've heard recommendations about eating a variety of foods on a vegan diet (which seems to be about getting complete protein). And of course, besides the B12 fortified food or supplement, there's also iodine that should be either gotten through cooking/sprinkling food with ionized salt, iodine drops or iodine in a vegan vitamin.
But there seems to be very few focused on fat quantity. (Even though I have heard points about omegas, polyunsaturated fats.) The quantity of both types of healthy fats (monounsaturated too) seem to be largely ignored.
This is what I really want to know: Is there some other way to get the RDA quantity of healthy fats on a vegan diet? (Note, coconut has mostly saturated fat.)