DEFINITELY take a separate B12 supplement, preferably in methylcobalamin form. It's not worth the risk!
The amount listed was for cooked beans and 'cooked' grains, but grape nuts, bread, etc. are 'cooked' grains. So....
1-2oz nuts = 160-320 calories
1-2 cups cooked beans = 220-440 calories
1-2 cups cooked grains = 200-600 calories
5 servings fruit = 500 calories
10 servings veggies = 100-200 calories
TOTAL = 1200-2060 calories
That is a bit on the low side for your size, but I was thinking of a standard person trying to lose weight. You can easily up the nuts, beans, or grains, which would give you more calories. It's just a guideline to follow! Shoot for 20% of your calories from protein, although 15% should be fine unless you are trying to build serious muscle. As far as that goes, it really depends on your fitness goals. If you really want more protein, then add more calories into high protein foods like tofu, tempeh, beans, peas, quinoa, etc.