so, i'm going to need to do some shopping to work out the right addition to the fruit bowl, but it's going to be some combination of fortified wheat supplements with dietary replacements.

for the pasta salad, i'm going ahead with a boost in pasta to 100 g, and i'm adding hulled hemp seeds. i was going to add fake bacon bits & chopped crickets, but i'm holding off for now. one thing at a time.

and, i'm holding off on choices around the fried eggs, but i've added a few options at the bottom.

so, for the pasta, i just retraced my steps to readjust the proportion, and i actually found a typo with the niacin that's been corrected.

for hemp, i'm using the following site to start:

https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/nutrients

that site, however, doesn't measure the gamma-tocopherol in hemp seeds, which i relied on the following site for, for now:

http://www.hempseed.ca/efa-faq/

note that that is for an oil, not the hulled seeds. in the end, i'm going to want to understand the correct conversion factors i need to meet the daily requirements. and, cost permitting, i may boost the amount of hemp, in the end. for now, this is about the b1, and the 11% bumps me over for the pasta salad bowl.

it is stated repeatedly on the internet that the european hemp association would allot an amount of 9% of the rdi for b5 to 10 g of hulled seeds, but i can't source that.

however, there's data on omega fatty acids here:

https://aim4truthblog.files.wordpress.com/2019/05/cihfp-industrial-hemp-project-w-exhibits.pdf

and, this site filled out holes for the less common nutrients.

https://wholefoodcatalog.info/food/hemp_seed(dried)/nutrients/

further, note that while it seems to be clear that hemp is a non-trivial source of both choline and inositol, i cannot find clear data regarding it.

note that b9 for the pasta meal bumped up as well, as collateral damage. good.

& b2 is next. where i can get more of that?

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
	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			sum	fried eggs 2*70g	medium cheddar cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	juice type 250 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	450 ret:99 car:351
b1 thiamin	6	2	2	8	5	21	6	84	1	3	11	-	-	105	6	.5	0	10.5	-	17	143
b2 [aka g, j] riboflavin	12	1	2	25	10	49	8	41	13	2	2	-	-	66	42	6.5	0	3	-	51.5	166.5
b3 niacin	10	2	2	10	1	23	8	66	0	4	6	-	-	84	1	0	0	6.5	-	7.5	114.5
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	-	-	19	21	1	0	4	-	26	77
b6 pyridoxine	50	2	4	6	1	61	24	7	2.5	5	3.5		-	42	12	1	0	3	-	16	119
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	180
b8* inositol (mg) (myo or lipid)	20	10	204	25	5	254	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-
b9 [aka m, b11, r] folic acid	14	4.5	12	6	1	33	19	71	3	3	3	-	-	99	18	1.5	0	5	-	24.5	156.5
b10* pABA	~0	~0	~0	>0	~0	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [aka t] (cyano)cobalamin	0	0	0	50	20	70	0	0	8.5	0	0	-	-	8.5	33	4	0	0	-	37	115.5
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	100.5
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+	735+
d (fat sol)	0	0	0	45	0	45	0	0	2	0	0	-	-	2	12	1	30	0	-	43	90
e (fat sol)	2	1.5	20	0	2	24	13	1	1	2	7	-	-	24	9	.5	20	6	-	35.5	83.5
f1* linoleic acid omega-6 (g)	0.1252	.09	0.374	1.5	.300	2.2992	.0738	.540	.3462	.0828	2.87	-	-	3.9128	3.23	.1731	1.5	.5	-	5.4031	11.6151
f2* alphalinoleic acid omega-3 (g)	0.0734	.065	0.0638	0.2	.200	0.5372	.041	.024	.219	.0014	.93	-	-	1.2154	.228	.1095	.5	.75	-	1.5875	3.3401
f1:f2 ratio	-	-	-	-	-	4.28	-	-	-	-	-	-	-	3.22	-	-	-	-	-	3.40	3.49
k (fat sol)	2	1	78	5	0	85	10	1	1	12	0	-	-	24	9	.5	10	3	-	22.5	131.5
q1* coenzyme q10 (mg)	0.272	.075	0.075	.625	.0308	1.0028	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrroloquinoline  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:

+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

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

- 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)

- rice (100 g) (60% b1, )

- soy meat (100% b1,)
- indoor grown tuna or salmon?
- + apple juice? (1 cup) (100% c)

- carrot juice (1 cup) (18% b1

- orange juice (1 cup) (15% b1

4) coffee
~ 600 ml [1/2 pot] [strong] [low-ball]

- with 100 ml chocolate soy

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