Saturday, September 19, 2020

i need to get this cleaned up a little quite quickly, before i finish shopping for the rest of the month. so, let me get the eggs in quickly.

an extra large egg in canada is 63-70 g, to start. so, that's 126-140 g. the information at the usda is for 46g, so i'm going to multiply that by a factor of 3.

i would like to know exactly how long your body takes to get rid of some of these water soluble vitamins, and strangely can't find a clear answer. so, if i eat four eggs every two days [and get 84% of needed b2 all at once], is that as good as eating two eggs every day [and get 42%]? or do i piss it out in 12 hours and spend half my time b2 deficient?

because i can't answer the question, i'm going to assume that the body processes the vitamins quickly and i should be eating 2 eggs daily rather than four eggs every other day. i'm just not sure i can force myself to actually eat every day...

nonetheless, that's the assumption i'm making - and the adjustment i'm making, as well. or, trying to.

biotin is the forgotten vitamin. i'm probably undershooting it because they're probably measuring smaller eggs than i eat, but a fried egg is quite high in biotin.

niacin seems to be destroyed by cooking eggs.

but, i'm going to also switch to jumbo eggs, i think, if i can find them. jumbo eggs are over 70 g in canada, so i'm not altering the data. but, this provides a lowball that way, which is the point of the chart.

the main purpose of the eggs is choline, which is a neurotransmitter that we only produce in small amounts. to me, the most important thing is that my brain works right...

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
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		whole wheat
bread + germ
1 slice		sum
a202*1=21013---21----
b1
thiamine		322*1=285---6----
b2 [aka g, j]
riboflavin		612*1=22510---42----
b3
niacin		522*1=2101---1----
b4*
adenine (mg)		1.630.3752*0.3=0.619.30--------
b5
pantothenic acid		522*1=2155---21----
b6
pyridoxine		2522*2=461---12----
b7 [aka h]
biotin		102.5?301---65----
b8*
inositol (mg)
(myo or lipid)		10102*102=204255--------
b9 [aka m, b11, r]
folic acid		74.52*6=1261---18----
b10*
pABA		~0~0~0>0~0--------
b12 [aka t]
cyanocobalamin		0005020---33----
b13*
orotic acid (mg)		~0~0~0~020--------
b14*
taurine (mg)		~0~0~0~02--------
b15*
pangamic acid		~0~0~00?~0--------
b16*
choline		212*1=2115---68----
b20* [aka I]
l-carnitine		~0~0~0~05--------
c20742*117=23440---0----
d000450---12----
e11.52*10=2002---9----
f1*
linoleic acid
omega-6 (g)		.0626.092*.187=0.3741.5.300---.228----
f2*
alphalinoleic acid
omega-3 (g)		.0367.0652*.0319=.06380.2.200---3.23----
k112*38=7850---9----
q1*
coenzyme q10 (mg)		.136.0752*.0375=.075.625.0308---
----
q2*
pyrroloquinoline
 quinone (mu-g)		1.768?2*2.025=4.05.063.2101--------
q3*
queuine (mu-g)		?????--------
s*
salicylic acid (mg)		~0~12*~0.375=~.075~0~0--------

* not really.

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

fruit bowl, so far:

a - 26---->27%
b1 - 18% (still)
b2- 43% (still)
b3 - 19%---->18%
b5 - 28%----->27%
b6 - 36% (still)
b7 - 43.5%----->41% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26%
b12 - 70% (still)
choline - 20% (still)
c - 215%  ----> 258%
d - 45%  (still)
e - 14.5% ----> 23%
omega-6: 2.1396 g ----> 2.2366 g
omega-3: 0.5336  g -----> 0.5005 g
ratio: 4:1 ---->4.5:1  <----- still not terrible
k - 45% ----> 84%

egg, so far:

a - 21%
b1 - 6%
b2- 42
b3 - 1%
b5 - 21%
b6 - 12% 
b7 - 65%
b9 - 18%
b12 - 33% 
choline - 68% 
c - 0%
d - 12%  
e - 9%
omega-6: 3.23 g
omega-3: 0.228 g
ratio: 14:1 <------- it's unavoidable with non-fish meats, and less bad than mercury. i need to balance it...
k - 9

total, so far:

a - 27 + 21 = 48%
b1 - 18 + 6 = 24%
b2- 43 + 42 = 84% 
b3 - 18 + 1 = 19%
b5 - 27 + 21 = 48%
b6 - 36 + 12 = 48% 
b7 - 41 + 65 = 106%
b9 - 26 + 18 = 44%
b12 - 70 + 33 = 103%
choline - 20 + 68 = 88%
c - 258 + 0 = 258%
d - 45 + 12 = 57%
e - 23 + 9 = 32%
omega-6: 2.2366 + 3.23 = 5.4666 g
omega-3: 0.5005 + 0.228 = .7285 g
ratio: 7.5:1 <------- see, that's better, already. 
k - 84 + 9 = 93%
at
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