It depends on factors such as age, gender, amounts consumed, etc. In fact, most plant-based foods do a better job at providing you with what you need such as kale or almonds. You can find calcium in leafy greens such as spinach or beans as well as in soy milk. You can find potassium in tomatoes, sweet potatoes, bananas, and oranges. Get your vitamin D from fish like tuna and salmon.
How much dairy is an acceptable amount? 2 to 3 servings a day and make sure it’s low fat.