Food

Protein

Most people require about 0.8 grams of protein per kilogram of body weight, (approximately .025 ounces per pound) or 4 ounces of protein per day for a 160 lb adult. Vegetarians who do not eat dairy, eggs, legumes or processed soy products such as tofu or soymilk may need to eat 10–20% more protein than recommended in ordercompensate for the lower digest.

Iron

The Recommended Daily Allowance (RDA) of iron for vegetarians is 1.8 times higher than for non-vegetarians — 27 mg. versus 15 mg. This is because iron from plant foods is not as available to the body as iron from animal sources. Although iron intake and stores are usually adequate in vegetarians, including vegans, young women and athletes should pay special attention to make sure their needs are met.
In addition, lacto ovo vegetarians who consume large quantities of dairy or eggs but few beans need to be aware that dairy is not a good source of iron and inhibits iron absorption. The iron in eggs also has poor bioavailability.