Important Disclaimer: This tool provides general information and examples only. Nutrient needs (RDAs) vary significantly based on age, sex, pregnancy, lactation, and individual health status. Food nutrient content can also vary. This information is not a substitute for professional medical or dietary advice. Always consult with a qualified healthcare provider or registered dietitian for personalized guidance, especially regarding potential deficiencies or supplementation (like Vitamin B12 and potentially Vitamin D).