and, what about the margarine?

it has a, d & e and i use a tablespoon to fry the eggs with. these are all heat-stable vitamins.

recently, i've also been putting a tablespoon on my toast, and i'm wondering if i can make a little bit of room on the plate to keep doing it. i just bought a loaf yesterday, so i have some to use up still. it's just a good way to get these rare vitamins - which is no doubt why it's fortified with them. that's some extra b, too - it could get me into the yellow zone across the board, in the end.

but, i'm just going to put in those key vitamins for the frying oil, for now and see what happens, after. i can get a & e from vegetables, d less so.

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

	banana 2*8"	strawberries 75 g	kiwi 2*75 g	soy milk 250 ml	cherry ice cream 200 ml	red pepper 1	tomato 1	caesar 200 ml	eggs 2	cheese 50 g	margarine 1 tbsp	durum wheat pasta 75 g	sum
a	2*2=4	0	2*1=2	10	13	-	-	-	21	-	5	0	-
b1 thiamine	2*3=6	2	2*1=2	8	5	-	-	-	6	-	-	63	-
b2 [aka g, j] riboflavin	2*6=12	1	2*1=2	25	10	-	-	-	42	-	-	31	-
b3 niacin	2*5=10	2	2*1=2	10	1	-	-	-	1	-	-	59	-
b4* adenine (mg)	2*1.63=3.26	0.375	2*0.3=0.6	19.3	0	-	-	-	-	-	-	-	-
b5 pantothenic acid	2*5=10	2	2*1=2	15	5	-	-	-	21	-	-	?	-
b6 pyridoxine	2*25=50	2	2*2=4	6	1	-	-	-	12	-	-	?	-
b7 [aka h] biotin	2*10=20	2.5	?	30	1	-	-	-	65	-	-	?	-
b8* inositol (mg) (myo or lipid)	2*10=20	10	2*102=204	25	5	-	-	-	-	-	-	-	-
b9 [aka m, b11, r] folic acid	2*7=14	4.5	2*6=12	6	1	-	-	-	18	-	-	53	-
b10* pABA	~0	~0	~0	>0	~0	-	-	-	-	-	-	-	-
b12 [aka t] cyanocobalamin	0	0	0	50	20	-	-	-	33	-	-	?	-
b13* orotic acid (mg)	~0	~0	~0	~0	20	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	-	-	-	-	-	-	-	-
b16* choline	2*2=4	1	2*1=2	11	5	-	-	-	68	-	-	?	-
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	-	-	-	-	-	-	-	-
c	2*20=40	74	2*117=234	4	0	-	-	-	0	-	-	0	-
d	0	0	0	45	0	-	-	-	12	-	15	0	-
e	2*1=2	1.5	2*10=20	0	2	-	-	-	9	-	10	0	-
f1* linoleic acid omega-6 (g)	2*.0626=0.1252	.09	2*.187=0.374	1.5	.300	-	-	-	.228	-	-	?	-
f2* alphalinoleic acid omega-3 (g)	2*.0367=.0734	.065	2*.0319=.0638	0.2	.200	-	-	-	3.23	-	-	?	-
k	2*1=2	1	2*38=78	5	0	-	-	-	9	-	-	?	-
q1* coenzyme q10 (mg)	2*.136=.272	.075	2*.0375=.075	.625	.0308	-	-	-		-	-	-	-
q2* pyrroloquinoline  quinone (mu-g)	2*1.768=3.536	?	2*2.025=4.05	.063	.2101	-	-	-	-	-	-	-	-
q3* queuine (mu-g)	?	?	?	?	?	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	2*~0.375=~.075	~0	~0	-	-	-	-	-	-	-	-

* not really.

- so nice vanilla soy milk
- chapman's black cherry ice cream

- select brand pasta [metro/food basics]

fruit bowl, so far:

a - 26---->27---->29%

b1 - 18% ----->21%
b2- 43% ------->49%
b3 - 19%---->18---->23%
b5 - 28%----->27%----->32%
b6 - 36%------>61%
b7 - 43.5%----->41% ---->51% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26------>33%
b12 - 70% (still)
choline - 20% ---->22%
c - 215%  ----> 258 ----->278%
d - 45%  (still)
e - 14.5% ----> 23---->24%
omega-6: 2.1396 g ----> 2.2366 g -------> 2.2992 g
omega-3: 0.5336  g -----> 0.5005 --------> 0.5372 g
ratio: 4:1 ---->4.5:1 ------> 4.3:1 <----- a bit better, even
k - 45% ----> 84------>85%

eggs & pasta, so far:

a -  21----->26%
b1 - 6---->69%
b2- 42--->73%
b3 - 1--->60%
b5 - 21%
b6 - 12% 
b7 - 65%
b9 - 18--->71%
b12 - 33% 
choline - 68% 
c - 0%
d - 12----->27%  
e - 9---->19%
omega-6: 3.23 g + pasta
omega-3: 0.228 g + pasta
ratio: 14:1 <------- + pasta is going to be worse. it's unavoidable with non-fish meats, and less bad than mercury. i need to balance it...
k - 9

total, so far:

a - 29 + 26 = 55%

b1 - 21 + 69 = 80%
b2- 49 + 73 = 122% 
b3 - 23 + 60 = 83%
b5 - 32 + 21 = 53%  + pasta
b6 - 61 + 12 = 73%  + pasta
b7 - 51 + 65 = 116% + pasta
b9 - 33 + 71 = 104%
b12 - 70 + 33 = 103%
choline - 22 + 68 = 90%
c - 278 + 0 = 278%
d - 45 + 27 = 72%
e - 24 + 19 = 43%
omega-6: 2.2992 + 3.23 =  5.5292 g + pasta

omega-3: 0.5372 + 0.228 = .7652 g + pasta

ratio: 7.25:1 <------- not including pasta. i need to balance this with some kind of seeds. 
k - 85 + 9 = 94%