@RndmGrwr,
Congrats on starting to grow your own.
As far as your questions go this is my first time using LED lighting so I am still trying to figure out those things as well. You can see the distance from plant and % I was running the light at mentioned in the comments for the grow each week. I would need a few more grows under my belt with this light to give you any more definitive answers.
You are probably ok using those figures as a base line but don't take them as gospel. Best of luck with your grow🌱
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