Protein:    Soyfoods and soymilk, legumes, nuts, seeds, cow’s milk

Calcium:  Almond butter, tahini, figs, textured soy protein, soynuts, kale, broccoli, collards, mustard greens, corn tortillas (processed with lime), vegetarian baked beans, black beans, molasses, fortified soymilk, fortified rice milk, fortified almond milk, fortified juices, calcium-set tofu, cow’s milk, cheese

Iron:  Bran flakes, instant oatmeal, whole-wheat bread, enriched white bread, nuts, nut butters, potatoes (with skin), dried fruits, legumes, enriched cereals, whole grain cereals

Zinc:  Whole grains, nuts, seeds, legumes, fortified breakfast cereals, cow’s milk, cheese

Vitamin B-12:  Fortified meat analogs, fortified breakfast cereals, fortified soymilk, nutritional yeast, cow’s milk, cheese, yogurt

Vitamin D: Fortified soymilk, fortified cow’s milk, fortified breakfast cereals

Linolenic Acid:  Flaxseed, flaxseed oil, canola oil, walnuts, soyfoods, eggs (chickens fed omega 3 fatty acid rich diet)