but, ice cream is, of course, mostly milk. it also contains cheese. so, you're going to get some vitamins from it. people forget that.
the reason i brought the ice cream in was that my fat intake is extremely low. it's true that i get upwards of 40% of my daily fat requirement from daily ice cream. it's also true that i get hardly any fat from anywhere else at all, except the dressing & the cheese & the eggs - and the salami, when it exists in my diet, which it doesn't always.
we need a little fat for a lot of reasons. this is just how i get mine - i put some ice cream on my fruit.
& the vitamins don't hurt.
but, how did i get these numbers?
i'm pulling them largely from here:
https://www.sciencedirect.com/science/article/pii/B9780123849472003858
https://nutritiondata.self.com/facts/sweets/5405/2
i also calculated that 200 ml is about 110 mg.
these sites provide a set of averages for vanilla ice cream. so, it's a rough guess, and i'm skipping the actual cherries. for that reason, i'm picking whole numbers - 1, 5, 10, etc and rounding down to be safe. but, it's a loose contribution - and it gets a missed point across, which is that, in moderation, ice cream is a great source of nutrients.
it's just frozen milk.
you could freeze it yourself, if you had the time.
the other thing to point out is that this brand of ice cream does not have eggs in it. it's not clear if some of the rdis assume the presence of eggs or not, and that is another reason to lowball as much as possible.
ice cream would appear to be my first source of orotic acid. as we're undershooting everything, but realizing that this is in fact very premium ice cream, we're starting with about:
1) 15% cream. 250*.15 = 37.5 ml (or 110*.15 = 16.5 mg)
2) 25% solids. 250*.25 = 62.5 ml (or 110*.25 = 27.5 mg)
i'm going to treat the cream more like yogurt, which is 3.5 mg/100ml. 3.5*.375 = 1.3125 mg
https://www.sciencedirect.com/science/article/pii/S0022030269868566
and, the solids.....these numbers are all over the place....so i'm going to take an average of the extremes, which is 66 mg/100mg. but, i'm pulling it from an analysis of cheese. 66*.275 = 18.15 mg
https://www.sciencedirect.com/science/article/pii/S0022030278836339
that is 1.3125 + 18.15 = ~ 20 mg.
as it turns out, that's about the same as a metric cup of milk.
here is the source for taurine, also making it's first appearance:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813349/
here's l-carnitine data, for the first time:
https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/
as .7 mg/kg is near the bottom or middle of the range for yogurt, cream and curd, there is reason to think that's about right for ice cream, too. presuming 40% milk,
.7*(.110*.4) = .0308 mg
https://www.researchgate.net/publication/42346563_Coenzyme_Q10_Contents_in_Foods_and_Fortification_Strategies
lastly, the fda has a document on pqq up here:
https://www.fda.gov/media/108768/download
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.
* not really.
- so nice vanilla soy milk
- chapman's black cherry ice cream
what's the conclusion with the fruit bowl?
a - 26%
b1 - 18%
b2- 43%
b3 - 19%
b5 - 28%
b6 - 36%
b7 - 43.5%
b9 - 24.5%
b12 - 70%
choline - 20%
c - 215%
d - 45%
e - 14.5%
omega-6: 2.1396 g
omega-3: 0.5336 g
ratio: 4:1 <----- not terrible
k - 45%
that's without blueberries & raspberries, which i'm currently questioning the necessity of in the face of expanding to a daily salad bowl.
i knew that the flavonones were overrated, but i threw them in for the taste, mostly. i was looking more seriously at blueberry juice and then couldn't find any worth buying, and got used to buying the fruit, loose. i think i assumed there were more bs than there really are. that doesn't seem to have been useful in hindsight. and it was partly even the phytoestrogens that attracted me, with the raspberries. neither add much of anything useful, when analyzed more carefully. so, we'll see if i see a use for them in the end, or not. but, in both cases, i just tossed them in for the taste, not out of a deeper analysis. that might have to change, as i budget more carefully for nutrition.
the major purpose of the fruit bowl was to combine the nutritional value of a daily glass of soy milk with the vitamin c content of strawberries, and then kiwis, and then both. the bananas were thrown in for extra b and extra potassium.
can i target that a little better?
well, let's see if i can get a bit of that up a tad before i move to the salad bowl.
as it turns out, that's about the same as a metric cup of milk.
here is the source for taurine, also making it's first appearance:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813349/
here's l-carnitine data, for the first time:
https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/
as .7 mg/kg is near the bottom or middle of the range for yogurt, cream and curd, there is reason to think that's about right for ice cream, too. presuming 40% milk,
.7*(.110*.4) = .0308 mg
https://www.researchgate.net/publication/42346563_Coenzyme_Q10_Contents_in_Foods_and_Fortification_Strategies
lastly, the fda has a document on pqq up here:
https://www.fda.gov/media/108768/download
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 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 | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| a | 2 | 0 | 1 | 10 | 13 | - | - | - | - | - | - | - | - |
| b1 thiamine | 3 | 2 | 1 | 8 | 5 | - | - | - | - | - | - | - | - |
| b2 [aka g, j] riboflavin | 6 | 1 | 1 | 25 | 10 | - | - | - | - | - | - | - | - |
| b3 niacin | 5 | 2 | 1 | 10 | 1 | - | - | - | - | - | - | - | - |
| b4* adenine (mg) | 1.63 | 0.375 | 0.3 | 19.3 | 0 | - | - | - | - | - | - | - | - |
| b5 pantothenic acid | 5 | 2 | 1 | 15 | 5 | - | - | - | - | - | - | - | - |
| b6 pyridoxine | 25 | 2 | 2 | 6 | 1 | - | - | - | - | - | - | - | - |
| b7 [aka h] biotin | 10 | 2.5 | ? | 30 | 1 | - | - | - | - | - | - | - | - |
| b8* inositol (mg) (myo or lipid) | 10 | 10 | 102 | 25 | 5 | - | - | - | - | - | - | - | - |
| b9 [aka m, b11, r] folic acid | 7 | 4.5 | 6 | 6 | 1 | - | - | - | - | - | - | - | - |
| b10* pABA | ~0 | ~0 | ~0 | >0 | ~0 | - | - | - | - | - | - | - | - |
| b12 [aka t] cyanocobalamin | 0 | 0 | 0 | 50 | 20 | - | - | - | - | - | - | - | - |
| 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 | 1 | 1 | 11 | 5 | - | - | - | - | - | - | - | - |
| b20* [aka I] l-carnitine | ~0 | ~0 | ~0 | ~0 | 5 | - | - | - | - | - | - | - | - |
| c | 20 | 74 | 117 | 4 | 0 | - | - | - | - | - | - | - | - |
| d | 0 | 0 | 0 | 45 | 0 | - | - | - | - | - | - | - | - |
| e | 1 | 1.5 | 10 | 0 | 2 | - | - | - | - | - | - | - | - |
| f1* linoleic acid omega-6 (g) | .0626 | .09 | .187 | 1.5 | .300 | - | - | - | - | - | - | - | - |
| f2* alphalinoleic acid omega-3 (g) | .0367 | .065 | .0319 | 0.2 | .200 | - | - | - | - | - | - | - | - |
| k | 1 | 1 | 38 | 5 | 0 | - | - | - | - | - | - | - | - |
| q1* coenzyme q10 (mg) | .136 | .075 | .0375 | .625 | .0308 | - | - | - | - | - | - | - | - |
| q2* pyrroloquinoline quinone (mu-g) | 1.768 | ? | 2.025 | .063 | .2101 | - | - | - | - | - | - | - | - |
| q3* queuine (mu-g) | ? | ? | ? | ? | ? | - | - | - | - | - | - | - | - |
| s* salicylic acid (mg) | ~0 | ~1 | ~0.375 | ~0 | ~0 | - | - | - | - | - | - | - | - |
* not really.
- so nice vanilla soy milk
- chapman's black cherry ice cream
what's the conclusion with the fruit bowl?
a - 26%
b1 - 18%
b2- 43%
b3 - 19%
b5 - 28%
b6 - 36%
b7 - 43.5%
b9 - 24.5%
b12 - 70%
choline - 20%
c - 215%
d - 45%
e - 14.5%
omega-6: 2.1396 g
omega-3: 0.5336 g
ratio: 4:1 <----- not terrible
k - 45%
that's without blueberries & raspberries, which i'm currently questioning the necessity of in the face of expanding to a daily salad bowl.
i knew that the flavonones were overrated, but i threw them in for the taste, mostly. i was looking more seriously at blueberry juice and then couldn't find any worth buying, and got used to buying the fruit, loose. i think i assumed there were more bs than there really are. that doesn't seem to have been useful in hindsight. and it was partly even the phytoestrogens that attracted me, with the raspberries. neither add much of anything useful, when analyzed more carefully. so, we'll see if i see a use for them in the end, or not. but, in both cases, i just tossed them in for the taste, not out of a deeper analysis. that might have to change, as i budget more carefully for nutrition.
the major purpose of the fruit bowl was to combine the nutritional value of a daily glass of soy milk with the vitamin c content of strawberries, and then kiwis, and then both. the bananas were thrown in for extra b and extra potassium.
can i target that a little better?
well, let's see if i can get a bit of that up a tad before i move to the salad bowl.