so, i've italicized the numbers that are actually on the carton; the others are scavenged, and are often somewhat questionable. the biotin number, for example, is an average scavenged from a korean journal. who knows if it's even close, but it's what i could find. the takeaway is likely that there is a fair amount in there, even if it's not clear how much. & etc.
inositol seems to be a hard thing to find data for. we can create it, so we don't need it in our diet. but, i'd like to have some idea how much i'm getting, anyways. i spent most of the day trying to figure this out; soy is high in phytic acid, which is how some plants use inositol, but it doesn't seem to be bioavailable in animals (instead, we produce phytic acid inside the cell from introduced inositol, which either comes from sugar or from a phospholipid source, which is bioavailable). the brand i use does not seem to process the soy at all, or use it to produce lecithin. so, i needed to figure out how much phosphatidylinositol appears in soy beans and i wasn't getting anywhere, partly because there's some pseudo-science and propaganda about phytic acid being an "anti-nutrient" out there and the soy industry seems to have suppressed the data. that's not what i want; i want the lipid content.
after a few dead ends, i think i've found the right answer
(1) i found a claim that 15% of soybean oil is this specific lipid. as 35% of the oil is choline, and there's about 57 mg of choline in the beans, if the ratio remains the same in the whole beans then there's about 25 mg of usable inositol, along side what appears to be a large amount of unusable phytic acid.
x*.35 = 57 <----> x = 57/.35 = 163.
then, 163*.15 = 25.
(2) a direct measurement of 287 mg/100g in unprocessed whole soybeans. as there's 6-7 g of soy protein in 250 ml of soy milk, that would suggest roughly 20 mg of usable inositol in that amount. it's roughly consistent.
i'm going to go with the higher number because the phytic acid provides some inositol.
this doesn't affect fruits like banana, strawberries or kiwi because the inositol is in the form of myoinositol, and they have essentially no measurable phytic acid.
i'm hoping to find a source for the paba content of soy milk later, but it's something we turn into b9.
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 | - | - | - | - | - | - | - | - | - |
b2 [aka g, j] riboflavin | 6 | 1 | 1 | 25 | - | - | - | - | - | - | - | - | - |
b3 niacin | 5 | 2 | 1 | 10 | - | - | - | - | - | - | - | - | - |
b4* adenine (mg) | 1.63 | 0.375 | 0.3 | 19.3 | - | - | - | - | - | - | - | - | - |
b5 pantothenic acid | 5 | 2 | 1 | 15 | - | - | - | - | - | - | - | - | - |
b6 pyridoxine | 25 | 2 | 2 | 6 | - | - | - | - | - | - | - | - | - |
b7 [aka h] biotin | 10 | 2.5 | ? | 30 | - | - | - | - | - | - | - | - | - |
b8* inositol (mg) (myo or lipid) | 10 | 10 | 102 | 25 | - | - | - | - | - | - | - | - | - |
b9 [aka m, b11, r] folic acid | 7 | 4.5 | 6 | 6 | - | - | - | - | - | - | - | - | - |
b10* pABA | ~0 | ~0 | ~0 | >0 | - | - | - | - | - | - | - | - | - |
b12 [aka t] cyanocobalamin | 0 | 0 | 0 | 50 | - | - | - | - | - | - | - | - | - |
b13* orotic acid | ~0 | ~0 | ~0 | ~0 | - | - | - | - | - | - | - | - | - |
b14* taurine | ~0 | ~0 | ~0 | ~0 | - | - | - | - | - | - | - | - | - |
b15* pangamic acid | ~0 | ~0 | ~0 | 0? | - | - | - | - | - | - | - | - | - |
b16* choline | 2 | 1 | 1 | 11 | - | - | - | - | - | - | - | - | - |
b20* [aka I] l-carnitine | ~0 | ~0 | ~0 | ~0 | - | - | - | - | - | - | - | - | - |
c | 20 | 74 | 117 | 4 | - | - | - | - | - | - | - | - | - |
d | 0 | 0 | 0 | 45 | - | - | - | - | - | - | - | - | - |
e | 1 | 1.5 | 10 | 0 | - | - | - | - | - | - | - | - | - |
f1* linoleic acid omega-6 (g) | .0626 | .09 | .187 | 1.5 | - | - | - | - | - | - | - | - | - |
f2* alphalinoleic acid omega-3 (g) | .0367 | .065 | .0319 | 0.2 | - | - | - | - | - | - | - | - | - |
k | 1 | 1 | 38 | 5 | - | - | - | - | - | - | - | - | - |
q1* coenzyme q10 (mg) | .136 | .075 | .0375 | .625 | - | - | - | - | - | - | - | - | - |
q2* pyrroloquinoline quinone (mu-g) | 1.768 | ? | 2.025 | .063 | - | - | - | - | - | - | - | - | - |
q3* queuine (mu-g) | ? | ? | ? | ? | - | - | - | - | - | - | - | - | - |
s* salicylic acid (mg) | ~0 | ~1 | ~0.375 | ~0 | - | - | - | - | - | - | - | - | - |
* not really.
- so nice vanilla soy milk
- chapman's black cherry ice cream