From the food tables above, we can see the basic nutritional structure of beef, fish and eggs. Simply put, these are mainly combined with fat, protein minerals and vitamins. Compared with the nutritional structure of tofu, chickpeas and cashews, which also have abundant protein and fat, animal products lack essential fibers but are rich in many oppositional elements not needed by the body, such as saturated fats (the DRV suggests as little as possible). It is worth paying attention to the fact that heavy, toxic metals have been highly accumulated in fish.

Generally speaking, if you want to find the nutritional reason for meat and egg replacement, please look for the foods you prefer from sources of vegan protein and vegan fat. As the British Nutrition Foundation advises, “When eating a meal with plant sources of iron such as pulses (kidney beans, chickpeas or lentils), dark green veg or an iron-fortified breakfast cereal, try to include some vitamin C to increase iron absorption. This can be done by adding vegetables such as peppers or broccoli to your meal, or berries to your cereal. “Other sources of vitamin B12, such as vitamin B12 fortified foods or supplements, should also be included.” The British Nutrition Foundation also lists some other means of B12 intake: “Vitamin B-12 fortified yeast extract such as Vitamin B12 fortified breakfast cereals (with added vitamin B12) and Vitamin B12 fortified dairy-free alternatives (such as soya, oat and nut dairy-free alternative drinks or vegan spreads).”

In conclusion, we tend to use beans, soya products and nuts to replace meat and eggs, as they have similar nutritional forms.