They never told me just how much I would need

Compiled here is a list of dietary needs for Vegans. I got this off of this amazing Vegan Based site
 My last two posts came from two different sites no copy-write infringement is meant trying to share the word thank you .
That being said This may be helpful to some.
Nutrient Recommendations for Vegans

Vitamin B12 

Vitamin B12 Recommendations: Follow one of these dose regimens.
Age	US RDA (µg)	2 Doses per Day (µg)	Daily Dose (µg)	2 Doses per Week (µg)
0 - 5 mos	0.4	n/a	n/a	n/a
6 - 11 mos	0.4	0.4 - 1	5 - 20	200
1 - 3 yrs	0.9	0.8 - 1.5	10 - 40	375
4 - 8 yrs	1.2	1 - 2	13 - 50	500
9 - 13 yrs	1.8	1.5 - 2.5	20 - 75	750
14+ yrs	2.4	2 - 3.5	25 - 100	1000
pregnancy	2.6	2.5 - 4	25 - 100	1000
lactation	2.8	2.5 - 4	30 - 100	1000
n/a - Not applicable. Infants should be receiving breast milk or commercial formula which contains the necessary amounts of vitamin B12. Amounts much larger than these are considered safe, but it's probably best not to take more than twice the recommended amounts.

Omega-3s

Vitamin B12 Recommendations: Follow one of these dose regimens.
Age	US RDA (µg)	2 Doses per Day (µg)	Daily Dose (µg)	2 Doses per Week (µg)
0 - 5 mos	0.4	n/a	n/a	n/a
6 - 11 mos	0.4	0.4 - 1	5 - 20	200
1 - 3 yrs	0.9	0.8 - 1.5	10 - 40	375
4 - 8 yrs	1.2	1 - 2	13 - 50	500
9 - 13 yrs	1.8	1.5 - 2.5	20 - 75	750
14+ yrs	2.4	2 - 3.5	25 - 100	1000
pregnancy	2.6	2.5 - 4	25 - 100	1000
lactation	2.8	2.5 - 4	30 - 100	1000
n/a - Not applicable. Infants should be receiving breast milk or commercial formula which contains the necessary amounts of vitamin B12. Amounts much larger than these are considered safe, but it's probably best not to take more than twice the recommended amounts.

Calcium

700 - 1000 mg (i.e., 3 servings of high-calcium foods or supplements).
Vitamin D

1. DHA Supplement - sources
   • Under 60 years old: 200 - 300 mg every 2-3 days
   • 60+ years old: 200 - 300 mg per day
2. Do not prepare food with oils high in omega-6 such as corn, soy, safflower, sunflower, most vegetable oil blends (typically labelled "vegetable oil") and sesame oil. Instead, use low omega-6 oils like olive, avocado, peanut, or canola. Only cook canola under low heat and for short periods.
3. Add 0.5 g of uncooked ALA to your diet daily (see chart). This would be the equivalent of:

   1/5 oz English* walnuts (3 halves)
   1/4 tsp of flaxseed oil
   1 tsp of canola oil
   1 tsp ground flaxseeds
   

   *English walnuts are the typical walnuts for sale in grocery stores. They are distinct from black walnuts.

Iodine


75 - 150 mcg every few days

 Vitamin A


900 RAE^b for men; 700 RAE for women
Good sources: carrot juice, kale, butternut squash, sweet potatoes, spinach, carrots, cantaloupe

Protein


2 - 3 servings of high lysine foods which include:

• legumes - 1/2 cup cooked
• peanuts (1/4 cup)
• beans - garbanzos, kidney, pinto, navy
• lentils
• peas - split or green
• soyfoods - edamame, tofu, tempeh, soy milk (1 cup), soy meats (3 oz)
• quinoa - 1 cup cooked
• pistachios - 1/4 cup

Iron

Cross-sectional studies have found similar rates of iron deficiency anemia in vegetarians as in meat-eaters. Anecdotally, vegan men and non-menstruating women do not have much difficulty getting or absorbing enough iron, but vegan menstruating women sometimes do. Iron tips:

• Eat foods high in vitamin C at meals to significantly increase iron absorption - citrus fruits, strawberries, green leafy vegetables (broccoli, kale, collards, swiss chard, brussel sprouts), bell peppers (yellow, red, and green), and cauliflower.
• Do not drink coffee, or black or green tea, with meals; they inhibit iron absorption. Herbal tea is okay. 

Zinc

Good sources are legumes, nuts, seeds, oatmeal, bread, tempeh, miso, multivitamin or zinc supplement.


Whole grains
≥ 2 - 3 servings of 1 cup cooked

Green leafy vegetables
 ≥ 2 servings of 1/2 cup cooked or 1 cup raw

Nuts
≥ 1 serving of 1/4 cup whole nuts or 2 tbsp nut butters

Fruit
≥ 2 servings of 1 medium fresh fruit or 1 cup cooked or cut-up fruit (whichever is larger), 1 cup fruit juice, or 1/4 cup dried fruit

^aIn foods, B12 is measured in micrograms (aka "µg" or "mcg"). 1,000 µg = 1 mg. | ^bThe vitamin A content of foods is now stated as retinol activity equivalents (RAE).