The way I answered nearly all the kinds of questions you are asking is by getting cronometer from the app store and/or getting there with your internet browser. Then learn how to use it. It can be configured specifically for keto. You can use US RDA’s or set your own limits. Free unless you want to store recipes or look at some extra reports, a bargain for $35 US annually. My diet is whole food, 40 grams net carbs which is 10% of daily calories. The reports tell me how I’m doing with micro nutrients.
