How do you replace the nutrient choline found in eggs for a vegan diet?
I don't see any mention of a source of vitamin B12. You will need to supplement for that: highly processed foods that have manufactured B12 added, shots or pills. No plant makes B12.
Choline is in wheat germ, peas, spinach and beans. When you eat a wide and varied diet you get plenty of all the nutrients except D and B12. Those are 2 that have few sources which is why they are harder to get. B2(ribolflavin) is in many foods, like whole grains, leafy greens, soy beans, and almonds besides mushrooms. Again, if you eat a wide and varied diet you will get plenty and not need to concentrate on one food. You have the internet at your fingertips. Look up each nutrient you are concerned about . I googled "source of___" and lists will pop up.
I just looked it up for my gluton-free protein pancakes. I text two eggs yesterday. Now i have not one egg and he box had an astrick and so I read it says there are egg substitutes. But the box doesn't say. I got watery tofu been sitting in fridge too long. I replace water every day but i don't eat tofu every day. I looked up on
Don't go vegan. If you landed on hijike for calcium, over leafy greens and nuts, then you're making this way too hard and confusing.
IMHO you are overthinking this whole thing. Just eat a large variety of fruits, nuts, seeds, nuts, and grains. If you eat enough calories you will probably more than meet all your nutritional needs. Just stay away from fats, oils, and sugar. Eat mostly unprocessed foods. If you want to double check, start a CronOmeter account. It's free. It tracks over 20 different micronutrients. It doesn't track choline, tho. But the amount of choline necessary for good health is pretty small. If you meet your other nutritional needs, your choline requirement will be met too. "Soymilk, tofu, quinoa, and broccoli are particularly rich sources" of choline. If you aren't sure about making up a meal plan - I recommend Dr. Gregar's Daily Dozen checklist. Or check out some of the sample meal plans on PCRM's site.