Password requirements: WHAT?

I am changing my passwords to strong passwords with iCloud Keychain. Apparently this forum has strange requirements for passwords. Apple adds ‘-’ to it, which are not allowed. But whatever I change, I get this error:

The characters/words are not allowed to enter in the username - @

But I am not using ‘-’ or ‘@’. Please explain to me what I can and can’t use. Because this help window isn’t helpful:
Schermafbeelding 2021-11-02 om 09.00.50

These are just password suggestions, and are not actual requirements.

Also, usernames are public, so you won’t want to use an email address for that.

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