so, i think this is what we've got:

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

that appears to be the totality of what we can actually absorb.

it also seems like it's a good idea to get a little fat with your carotenoids, so if i'm doing this in the salad rather than egg, the caesar/hemp combo sounds like a good approach, to maximize absorption. i was previously eating the tomatoes/peppers mix with (1) omelettes, (2) pasta (cheese & caesar) and, way back, with mayo. that's an interesting twist: the mayo actually helps absorb the vitamins in the tomatoes. huh. wanna think twice about your low fat salad dressing? i'm not thinking twice about my high fat dressing, as it's the primary actual part of my diet....

High carotenoid intake, particularly β-carotene canthaxanthin may result in carotenodermia.[64]

i turned orange when i was a baby, because my mom fed me too much of the same kind of baby food; i actually think it was squash. i just ate the stuff more readily, apparently. you'd have to ask her, my memory is a little blurry, under two years...

1) https://www.tandfonline.com/doi/full/10.1080/10942910601045271#
2) https://academic.oup.com/jn/article/132/3/531S/4687227
3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566388/
4) https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids

so, that's my first update to the list i posted previously.

some of those will come with guidelines and some of them won't. i think i should get all of them in the salad bowl i had decided on, anyways. it's just a question of actually understanding what i'm eating.