so, i'm just going to briefly drop in some data on carrots.
i should be able to do some shopping tomorrow, which will give me a good idea of what kind of options really exist with the cereals, which are the likely next add, and at this point more for the bs than the a.
these bs are all water soluble (except 12, which is wonky. sort of. your body stores a bit of it...). so, what i want is 100% per meal, rather than 100% per day or 300% per day. well, maybe 75% per meal is enough - if i'm eating three times a day. that means i need to get them up across the board.
there's some b in cheese, i need to figure it out. but, these are what i'm going to need to look at for bs in each meal:
fruit bowl: cereal. groundcherries, maybe.
pasta bowl: dressing, crickets.
eggs: i need to figure out what kind of juice is best, and that will boost my c. a juice with both bs & c is best with the egg meal, it would seem. and, i may need a supplementary protein source, like salami.
d & e are fat soluble, and i'm going to aim to just get to 150%, somehow, which may be tough. i'm going to rely heavily on hemp seeds in the salad for the e, it would seem - but it's gamma, and i need to be getting enough alpha, too.
k is fat soluble as well. i want to keep the k as close to 100 as i can, so i want to avoid sources high in k.
and, that's it, really.
carrot data is from the self site, except biotin data for carrots which is from wh foods.
the 15% for a comes from the cheese company's website. i've otherwise pulled data from the self site, as well as here (particularly for biotin) : https://www.journalofdairyscience.org/article/S0022-0302(62)89506-X/pdf
the numbers are roughly consistent, so i've lowballed, as i am doing.
it is true that peppers dominate carrots on everything except beta-carotene, but the differences are largely marginal (the exceptions being b6, b9, c & e, where the red peppers clearly outperform). what if i ate 3x or 4x as many peppers, instead? well, that would clearly be superior, in every way - and get me past where i want to be with the bs. and, i may find myself doubling the reds, in the end. but, it would also be quite expensive. if i can get the bs up enough with the dressing, and the e up enough with seeds, relying on carrots for the extra a is more cost-effective. i should get everything in first. but, yeah - that's an option. 3.5x the reds would replace the carrots for beta-carotene 1:1, but even doubling the peppers would help dramatically with the b6, b7, b9 & e [& send the c into the stratosphere]. let me get everything else in first, to see what the most reasonable factor really is.
surprisingly, the relatively low omega-6:omega-3 ratio in cheese actually improved the overall ratio to less than 5:1. adding seeds to the pasta, and potentially the fruit, for vitamin e should balance that out even more.
can i find highly fortified flax cereal with no salt or sugar?
the next important thing would be minerals.
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.
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 |
75 g |
kiwi 2*75 g |
soy milk 250 ml |
cherry ice cream 200 ml |
red pepper 3"x4" 175 g |
durum wheat pasta 75 g |
medium cheddar cheese 60 g |
carrot 8" 72 g |
fried eggs 2*70g |
medium cheddar cheese 30 g |
margarine 2 tbsp |
whole wheat bread with germ (1 slice) (35 g) |
sum | |
| a | 2*2=4 | 2*1=2 | 10 | 13 | 103 | 1 | 30 | 241 | 21 | 15 | 10 | 0 | - | |
| b1 thiamin |
2*3=6 | 2*1=2 | 8 | 5 | 6 | 63 | 1 | 3 | 6 | .5 | 0 | 7.5 | - | |
| b2 [aka g, j] riboflavin |
2*6=12 | 2*1=2 | 25 | 10 | 8 | 31 | 13 | 2 | 42 | 6.5 | 0 | 3 | - | |
| b3 niacin |
2*5=10 | 2*1=2 | 10 | 1 | 8 | 59 | 0 | 4 | 1 | 0 | 0 | 12.5 | - | |
| b4* adenine (mg) |
2*1.63=3.26 | 2*0.3=0.6 | 19.3 | 0.9735 | 27.825 | 3 | - | - | 3.36 | - | 0 | 4.27 | - | |
| b5 pantothenic acid |
2*5=10 | 2*1=2 | 15 | 5 | 5 | 6.5 | 2.5 | 2 | 21 | 1 | 0 | 4 | - | |
| b6 pyridoxine |
2*25=50 | 2*2=4 | 6 | 1 | 24 | 5 | 2.5 | 5 | 12 | 1 | 0 | 3 | - | |
| b7 [aka h] biotin (rdi: 35 mcg) |
2*10=20 | ? | 30 | 1 | 16.5 | 1 | 3 | 12 | 65 | 1.5 | 13 | 9 | - | |
| b8* inositol (mg) (myo or lipid) |
2*10=20 | 2*102=204 | 25 | 5 | 99.75 | 52.7 | - | - | 6.3 | - | 16 | 50 | - | |
| b9 [aka m, b11, r] folic acid |
2*7=14 | 2*6=12 | 6 | 1 | 19 | 53 | 3 | 3 | 18 | 1.5 | 0 | 2.5 | - | |
| b10* pABA |
~0 | ~0 | >0 | ~0 | 0 | - | - | - | - | - | - | - | - | |
| b12 [aka t] (cyano)cobalamin |
0 | 0 | 50 | 20 | 0 | 0 | 8.5 | 0 | 33 | 4 | 0 | 0 | - | |
| b13* orotic acid (mg) |
~0 | ~0 | ~0 | 20 | - | - | - | - | - | - | - | - | - | |
| b14* taurine (mg) |
~0 | ~0 | ~0 | 2 | - | - | - | - | - | - | - | - | - | |
| b15* pangamic acid |
~0 | ~0 | 0? | ~0 | - | - | - | - | - | - | - | - | - | |
| b16* choline |
2*2=4 | 2*1=2 | 11 | 5 | 2 | 2 | 2 | 1 | 68 | 1 | 0 | 2 | - | |
| b20* [aka I] l-carnitine |
~0 | ~0 | ~0 | 5 | - | - | - | - | - | - | - | - | - | |
| c | 2*20=40 | 2*117=234 | 4 | 0 | 350 | 0 | 0 | 7 | 0 | 0 | 0 | 0 | - | |
| d | 0 | 0 | 45 | 0 | 0 | 0 | 2 | 0 | 12 | 1 | 30 | 0 | - | |
| e | 2*1=2 | 2*10=20 | 0 | 2 | 13 | 1 | 1 | 2 | 9 | .5 | 20 | 6 | - | |
| f1* linoleic acid omega-6 (g) |
2*.0626=0.1252 | 2*.187=0.374 | 1.5 | .300 | .0738 | .405 | .3462 | .0828 | 3.23 | .1731 | 1.5 | .161 | - | |
| f2* alphalinoleic acid omega-3 (g) |
2*.0367=.0734 | 2*.0319=.0638 | 0.2 | .200 | .041 | .018 | .219 | .0014 | .228 | .1095 | .5 | .07 | - | |
| k | 2*1=2 | 2*38=78 | 5 | 0 | 10 | 1 | 1 | 12 | 9 | .5 | 10 | 3 | - | |
| q1* coenzyme q10 (mg) |
2*.136=.272 | . |
2*.0375=.075 | .625 | .0308 | - | - | - | - | - | - | - | - | - |
| q2* pyrroloquinoline quinone (mu-g) |
2*1.768=3.536 | 2*2.025=4.05 | .063 | .2101 | - | - | - | - | - | - | - | - | - | |
| q3* queuine (mu-g) | ? | ? | ? | ? | - | - | - | - | - | - | - | - | - | |
| s* salicylic acid (mg) |
~0 | 2*~0.375=~.075 | ~0 | ~0 | - | - | - | - | - | - | - | - | - | |
* not really.
- so nice vanilla soy milk
- chapman's black cherry ice cream
- irrestibles brand olive canola oil
1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries+- tomatoes
1) banana peel smoothie:
- 14 banana peels- strawberry tops
13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)
- selection brand pasta [metro/food basics]
- selection brand bread [metro/food basics]
- black diamond brand medium cheddar cheese
fruit bowl, so far:
a - 26---->27---->29% (6% carotenoids, 23% retinol)
fruit bowl, so far:
a - 26---->27---->29% (6% carotenoids, 23% retinol)
b1 - 18% ----->21%
b2- 43% ------->49%
b3 - 19%---->18---->23%
b5 - 28%----->27%----->32%
b6 - 36%------>61%
b7 - 43.5%----->41% ---->51% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26------>33%
b12 - 70% (still)
choline - 20% ---->22%
c - 215% ----> 258 ----->278%
d - 45% (still)
e - 14.5% ----> 23---->24%
omega-6: 2.1396 g ----> 2.2366 g -------> 2.2992 g
omega-3: 0.5336 g -----> 0.5005 --------> 0.5372 g
ratio: 4:1 ---->4.5:1 ------> 4.26:1 <----- a bit better, even
k - 45% ----> 84------>85%
b2- 43% ------->49%
b3 - 19%---->18---->23%
b5 - 28%----->27%----->32%
b6 - 36%------>61%
b7 - 43.5%----->41% ---->51% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26------>33%
b12 - 70% (still)
choline - 20% ---->22%
c - 215% ----> 258 ----->278%
d - 45% (still)
e - 14.5% ----> 23---->24%
omega-6: 2.1396 g ----> 2.2366 g -------> 2.2992 g
omega-3: 0.5336 g -----> 0.5005 --------> 0.5372 g
ratio: 4:1 ---->4.5:1 ------> 4.26:1 <----- a bit better, even
k - 45% ----> 84------>85%
pasta salad bowl, so far:
a - 15%---->104%------>375% (30% retinol, 345% carotenoids)
b1 - 2------>66%---->73%
b2 - 1------->39%------>54%
b3 - 3-------->67%-------->71%
b5 - 1------->11.5%-------->16%
b6 - 4------->29%--------->36.5%
b7 - 10------->17.5%------>32.5%
b9 - 3------->72%---->78%
b12 - 0 ------->8.5%
choline - 1------->4%---->7%
c - 19-------->350%---->357%
d - 0 (still)---->2
e - 2--------->14%------->17%
omega-6: 0.4788----->0.9078 g
omega-3: 0.059 g------->0.2794 g
ratio: 3.25:1 <------not bad at all. note that the cheese, which has a surprisingly low ratio of 1.58:1, dominates this dish. seeds may undo the need for a flax dressing. b vitamins may be more pressing.
k - 9----->11-------->24%
fried eggs, so far:
a - 21----->26%--->31%----->46% (46% retinol)
b1 - 6---->69%----->13.5%---->14%
b2- 42--->73%----->45%------->51.5%
b3 - 1--->60%---->13.5% (still)
b5 - 21%------>25%---->26%
b6 - 12% -------->15%---->16%
b7 - 65% ------>87%---->88.5%
b9 - 18--->71%---->20.5%---->22
b12 - 33% -----> 37%
choline - 68%---->70% ---->71%
c - 0% (still) (but add juice)
d - 12----->27% ----> 42%---->43%
e - 9---->19%---->35.5%
omega-6: 3.8 g----->4.891 g------>5.0641 g
b1 - 6---->69%----->13.5%---->14%
b2- 42--->73%----->45%------->51.5%
b3 - 1--->60%---->13.5% (still)
b5 - 21%------>25%---->26%
b6 - 12% -------->15%---->16%
b7 - 65% ------>87%---->88.5%
b9 - 18--->71%---->20.5%---->22
b12 - 33% -----> 37%
choline - 68%---->70% ---->71%
c - 0% (still) (but add juice)
d - 12----->27% ----> 42%---->43%
e - 9---->19%---->35.5%
omega-6: 3.8 g----->4.891 g------>5.0641 g
omega-3: 0.228 g ----->0.798-------->0.9075
ratio: 5.58:1 <------- the margarine & cheese actually balances the eggs fairly well. good. a smart choice for protein supplement can fix that up even more. this is my fattiest meal, so it's the one that needs the most attention.
k - 9---->22----->22.5%
ratio: 5.58:1 <------- the margarine & cheese actually balances the eggs fairly well. good. a smart choice for protein supplement can fix that up even more. this is my fattiest meal, so it's the one that needs the most attention.
k - 9---->22----->22.5%
total, so far:
(vit - fruit + pasta salad + eggs)
a - 29 + 375 + 46 = 450% (351% carotenoids, 99% retinol)
a - 29 + 375 + 46 = 450% (351% carotenoids, 99% retinol)
b1 - 21 + 73 + 14 = 108%
b2- 49 + 54 + 51.5 = 154.5%
b3 - 23 + 71 + 13.5 = 107.5%
b5 - 32 + 16 + 26 = 74%
b6 - 61 + 36.5 + 16 = 113.5%
b2- 49 + 54 + 51.5 = 154.5%
b3 - 23 + 71 + 13.5 = 107.5%
b5 - 32 + 16 + 26 = 74%
b6 - 61 + 36.5 + 16 = 113.5%
b7 - 51 + 32.5 + 88.5 = 172% + kiwi
b9 - 33 + 78 + 22 = 133 %
b12 - 70 + 8.5 + 37 = 115.5%
choline - 22 + 7 + 71 = 100%
c - 278 + 357 + 0 = 635%
d - 45 + 2 + 43% = 90%
e - 24 + 17 + 35.5 = 76.5%
omega-6: 2.2992 + 0.9078 + 5.0641 = 8.2711 g [rdi is 17g ]
d - 45 + 2 + 43% = 90%
e - 24 + 17 + 35.5 = 76.5%
omega-6: 2.2992 + 0.9078 + 5.0641 = 8.2711 g [rdi is 17g ]
omega-3: 0.5372 + 0.2794 + 0.9075 = 1.7241 g [rdi is 1.6 g]
ratio: 4.797:1 <------- not terrible, but i'll improve on it. i want this at 3:1 or 2:1, max.
k - 85 + 24 + 22.5 = 131.5%
k - 85 + 24 + 22.5 = 131.5%
(<100%, (100,199)% , (200, 400)% or 400%+ & secondary requirements not met, >400% & secondary requirements met)
secondary requirements
fat soluble:
- 100% of pre-formed + 300% of convertible, total daily
- vitamin c needs 100% each meal, minimum
- vitamin k should not exceed 100%/meal
water soluble:
- 400% total + 100% for each meal
+75<<100% each meal
+50<<75% each meal
<50% each meal
==========
daily:
1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream
- 250 ml soy milk [but double it?]
+
+
- raspberries
- cereal (for retinol)
- red cherries <------------- a
- red cherries <------------- a
- ground cherries <------- a, b1, b3
- rosehips (if locatable) <------------ a, b2, b3, b5, e
- goji berries (if locatable) <------------ a, b1, b2
2) pasta salad bowl:
2) pasta salad bowl:
- 75 g cooked pasta
- one medium to large red pepper
- one medium to large red pepper
- one large chopped carrot
- 60 g chopped medium cheddar cheese [12 slices]
- caesar dressing [need to shop for best option, mine is soy-based and has unclear value]
- glass of pasta water
- bacon bits
- chopped crickets?
- microwaved/chopped broccoli (maybe)
- hemp seeds (ground) (probably)
- flax seeds (ground!) (probably)
- kalamata olives (probably)
- lemon (probably)
- garlic cloves (probably)
- oregano & pepper (probably)
- broccoli leaves or kale or dandelion leaves? (probably not)
- red clover (if locatable or foragable)
- alfafa?
3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!)
- 2 tbsp olive oil margarine
- microwaved/chopped broccoli (maybe)
- hemp seeds (ground) (probably)
- flax seeds (ground!) (probably)
- kalamata olives (probably)
- lemon (probably)
- garlic cloves (probably)
- oregano & pepper (probably)
- broccoli leaves or kale or dandelion leaves? (probably not)
- red clover (if locatable or foragable)
- alfafa?
3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!)
- 2 tbsp olive oil margarine
- 30 g sliced medium cheddar cheese [6 slices]
+
- salami?
- crickets?
- indoor grown tuna or salmon?
- + apple juice? carrot juice?
- indoor grown tuna or salmon?
- + apple juice? carrot juice?
4) coffee
~ 600 ml [1/2 pot] [strong] [low-ball]
~ 600 ml [1/2 pot] [strong] [low-ball]
- with chocolate soy
weekly:
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==========
the list of everything i need to get.
the list of everything i need to get.
added are green
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
8) taurine (cannot synthesize properly) <----cheese
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
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
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
& 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
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
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