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generally low in saturated fat. thus eating a vegan diet makes it easy to conform to recommendations given to reduce the risk of major chronic diseases such as heart disease and cancer. high-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut
calcium needs. vegans should eat foods that are high in calcium and/or use a calcium supplement. calcium content of selected foods following are some good sources of calcium: soy or rice milk, commercial, calcium-fortified, plain oz - mg collard greens, cooked cup mg blackstrap molasses tb mg tofu, processed...
https://www.vrg.org/nutshell/vegan.htm