b3 is basically the same thing as b1 in term of sources & content - i will need to try to find the right combination to fill out the fruit bowl & i'm going to probably rely on a soy substitute if i can find one for the egg dish, which should be high in niacin if is good, from what i can tell.

what about the pasta, though?

i'm not getting much from the yogurt. i need another 15% or so and nothing is really making any sense.

so, i'm going with the nuclear option: i'm going to have to start buying yeast. in one teaspoon...

b1 - 106%

b2 - 95%

b3 - 47%

b5 - 2%  [again. why is the b5 so low everywhere?]

b6 - 80%

b9 - 10%

b12 - 22%

80 mg of total fat

160 mg of total sugar

i can't put it in the fruit bowl, because of the taste. but, yogurt + yeast is probably going to taste like caesar dressing, which is my favourite. that is, however, more or less what i'm hoping to find in a packet of meal replacement, rendering actual cereal unnecessary.

that said, i no longer need the yogurt for the b2, so if i can't find a good fortification (with d & e!), i could look at a different option for dressing. i still have a few weeks of that caesar to eat through...

i am going to keep - and maybe even boost - the hemp for the omega-3s.

that otherwise cleans up the chart for b1, b2, b3, b6 & b9 for the pasta bowl, leaving b5 as the remaining frustration.

niacin can be overdone. this is a write-up on the issue:

https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/#h8

if i understand correctly, the thing i need to be concerned about is fortified niacin, and i need to keep it under 35 mg at a time, which is about 218x the rdi. this is essentially because your body absorbs free niacin faster than it can use it, so if you have a meal with 200+% niacin all at once you can get a rash from it. this is temporary, but who wants that? i'm ok for just right now, but i've updated the chart to keep track of it. 

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.

	fruit bowl						pasta salad bowl								fried eggs							coffee
	banana 2*8" 2* 136 g	straw 75 g	kiwi 2* 75 g	soy milk 250 ml	cherry ice cream 200 ml	sum	red pepper 3"x4" 175 g	durum wheat pasta 100 g + water	medium cheddar cheese 60 g	carrot 8" 72 g	hulled hemp seed 10 g	yogurt dress	nut. yeast 1 tsp	sum	fried eggs 2*70g	medium cheddar cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	meat rep. ??	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
a (fat sol)	4	0	2	10	13	29 ret:23 car:6	103	1	30	241	0	-	-	375 ret:30 car:345	21	15	10	0	-	-	46 ret:46 car:0	0	4	4 ret:4 car:0	450 ret:103 car:351
b1 thiamin	6	2	2	8	5	21	6	84	1	3	11	-	106	211	6	.5	0	10.5	-	-	17	8	3	11	260
b2 [g, j] riboflavin	12	1	2	25	10	49	8	41	13	2	2	-	95	161	42	6.5	0	3	-	-	51.5	32	10	42	303.5
b3 niacin	10	2	2	10	1	23 nat:13 fort:10	8	66	0	4	6	-	47	131 nat:18 fort:113	1	0	0	6.5	-	-	7.5 nat:1 fort:6.5	8	4	12 nat:8 fort:4	173.5 nat:40 fort:133.5
b4* adenine (mg)	3.26	0.375	0.6	19.3	0.9735	24.1335	27.825	4	-	-	-	-		-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid	10	2	2	15	5	32	5	8.5	2.5	2	1	-	2	21	21	1	0	4	-	-	26	20	4	24	103
b6 pyridoxine	50	2	4	6	1	61	24	7	2.5	5	3.5		80	122	12	1	0	3	-	-	16	0	2	2	201
b7 [aka h] biotin (rdi: 35 mcg)	20	2.5	?	30	1	51	16.5	1	3	12	8	-	-	40.5	65	1.5	13	9	-	-	88.5	?	12	12	192
b8* inositol (mg) (myo or lipid)	20	10	204	25	5	254	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid	14	4.5	12	6	1	33	19	71	3	3	3	-	10	109	18	1.5	0	5	-	-	24.5	4	2	6	172.5
b10* pABA	~0	~0	~0	>0	~0	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin	0	0	0	50	20	70	0	0	8.5	0	0	20+	22	30.5	33	4	0	0	-	-	37	0	20	20	157.5
b13* orotic acid (mg)	~0	~0	~0	~0	20	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline	4	1	2	11	5	22	2	2.5	2	1	-	-	-	7.5	68	1	0	2	-	-	71	3	4.5	7.5	108
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	40	74	234	4	0	278	350	0	0	7	0	-	-	357	0	0	0	0	-	100+	100+	0	0	0	735+
d (fat sol)	0	0	0	45	0	45	0	0	2	0	0	20+	-	2	12	1	30	0	-	-	43	0	18	18	108
e (fat sol)	2	1.5	20	0	2	24	13	1	1	2	7	-	-	24	9	.5	20	6	-	-	35.5	0	0	0	83.5
f1* linoleic acid omega-6 (g)	0.1252	.09	0.374	1.5	.300	2.2992	.0738	.540	.3462	.0828	2.87	200	~0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	12.4151
f2* alphalinoleic acid omega-3 (g)	0.0734	.065	0.0638	0.2	.200	0.5372	.041	.024	.219	.0014	.93	100	~0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	3.4601
f1:f2 ratio	-	-	-	-	-	4.28	-	-	-	-	-	-	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.59
k (fat sol)	2	1	78	5	0	85	10	1	1	12	0	-	-	24	9	.5	10	3	-	-	22.5	0	2	2	133.5
q1* coenzyme q10 (mg)	0.272	.075	0.075	.625	.0308	1.0028	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	3.536	?	4.05	.063	.2101	7.8591	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	~0.075	~0	~0	~0.75	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 100% of pre-formed + 300% of convertible, total daily

- d:

- e:

- k should not exceed 100%/meal 

water soluble (bs & c):

- 300+% total w/ 100% for each meal

incomplete requirements legend:

>300% without meeting 100%/meal

+75<=100% each meal    [=+200%<=300% total]

+50<=75% each meal   [=+100<=200% total] 

<=50% each meal    [<100% total]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream

- irrestibles brand olive canola oil

- selection brand pasta [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream

- 250 ml soy milk  [but double it?]
+

- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries

- "meal replacement packets" for a & b & d & e

- special k or vector or cream of wheat cereal for various bs (or something else)

- or maybe even baby food cereal for a total vitamin wash

- banana peel + soy smoothie
- red cherries <------------- a

- ground cherries  <------- a, b1, b3

- rosehips (if locatable)  <------------ a, b2, b3, b5, e

- fresh goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:

- 100 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- yogurt dressing

- 1 tsp nutritional yeast

- glass of pasta water 

+

- tomatoes

- flax seeds (ground!) (probably not) 

- spirulina 

- tahini  

- macademia nuts 

- croutons

- tomato powder 

- caesar dressing (very little b1, 35% e?, some a)

- one tbsp of imitation bacon bits (isoflavones, maybe_

- 5 g chopped crickets [5 crickets]  [b12]

- kalamata olives (probably for e) 
- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)

- microwaved/chopped broccoli (probably not, due to k and I3C) 
- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine

- 30 g sliced medium cheddar cheese [6 slices]

+

- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)

- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)

- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find

- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
- + apple juice? (1 cup) (100% c)

- carrot juice (1 cup) (18% b1, 8% b2

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)

4) coffee

~ 700 ml [2 mugs] [strong] 

- with 100 ml chocolate soy [50 ml/mug]

weekly:

1) banana peel smoothie:
- 14 banana peels

- red pepper seeds from 7 peppers [soak? pre-grind? figure this out.]

- chocolate soy

- cherry ice cream

- strawberry tops

==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)

8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K

15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese

9) betaine (more than a choline precursor?)

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin

flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide

flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin

flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin

isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol

5) coumestrol

& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid