For those interested....
One of the best and easiest to use programs to evaluate your diet is called the CRON-O-Meter. There are versions for Windows, MAC and Linux and it is based on the current and most up-to-date USDA Database SR 20, which is the standard in the industry and in research. It is free, and regularly updated.
You can download it here
Once downloaded and installed, you can simply start entering foods.
You are also able to customize your nutrient goals to either the current RDA/DRI for your age, gender, or to your specific goals.
My recommendations (if you like to tweak programs):
B12 - uncheck the levels for B12 (as there is none in a vegan diet). This is resolved by a supplement.
Sodium - change the sodium to 500 mgs minimum and 2300 maximum, or 1500 if you are more sensitive
Omega 3 - change the minimum to either 1.1 for Women or 1.6 for Men (the NAS AI recommendations) with the upper level of 2.2 (the NIH recommendations).
Omega 6- change the lower level to equal your Omega 3 level and the upper level to be no more than 4x what every you set the Omega 3 at. This will keep your target levels at less than a 4:1 ratio.
Saturated fat - change the lower level to 0, as there is no outside need, and set the upper level to either 5% or 7% of your caloric goals. So if your goal is 2000 calories, 5% is 100 calories or 11 grams. 7% is 140 calories or 16 grams. Or just set the maximum at 16 grams
Cholesterol - set the lower limit to 0 as there is no outside need and set the upper level to 25 mgs, to allow for some minor exceptions.
If you do not like to tweak the program, just keep these in mind when looking at your totals.
Also, you may see the following nutrients come up low, Zinc, Vit E, Selenium, and Calcium. I have addressed the Vit E and the Selenium issues in threads here and will address the Zinc and Calcium soon. Depending on your total lifestyle/diet, your needs may be lower than the RDA/DRI for each of these.