Many of the nutrients from animal products are preformulated, which in a loose nutshell means they're processed by the animal so our bodies don't need to do anything. Thing is, being omnivores, we can formulate (process) them ourselves, without the addition of things like cholesterol, or toxic amounts of what gets concentrated. These are my my own words and I have no degree, so take this as a loose description!
The RDA is written with animal products in mind, and while it considers the amino acids of plant foods I don't believe it's the best source for plant based eaters
When you compare the diet of omnivore to those that are completely plant based it's critical to look at them as closely equal as possible
So many people get defensive of needing animal products, yet don't really look at the reality of the animal products they're choosing. Most people who start a plant based diet will go to these sites after they change and find all these flaws, but how many go there to judge the diet they had been on? The one that is the leading cause of preventative diseases.
Cronometer and others, give you the option to tweak the amounts.
I strongly suggest reading any and everything by Dr Michael Greger--
How Not to Die and How Hot to Diet and the
Dr. Michael Greger's Daily Dozen | NutritionFacts.org This is created as the most perfect formula for eating. Not specific to any particular foods, but based on food group nutrition. It's also meant to have food added as it is only 1200 to 1400 calories as written
Whole: Rethinking the Science of Nutrition [Campbell, T. Colin, Jacobson, Howard] on Amazon.com. *FREE* shipping on qualifying offers. Whole: Rethinking the Science of Nutrition
www.amazon.com
The Complete Idiot's Guide to Plant-Based Nutrition: Julieanna Hever: 9781615641017: Amazon.com: Books Written by Registared Dietician Julieanna Hever
And any books by John Robbins
Look and request from your library. Mine has kept the books I've requested so it's easier now!