the bananas were mostly for the potassium, which isn't listed yet. the strawberries were mostly for the C, and as you can see they get me a good shot of the daily amount.
kiwis are next and also are mostly for the C.
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 mg | kiwi 1 | 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 | - | 10 | 13 | - | - | - | - | - | - | - | - |
| b1 thiamine | 3 | 2 | - | 8 | - | - | - | - | - | - | - | - | - |
| b2 [aka g, j] riboflavin | 6 | 1 | - | 25 | - | - | - | - | - | - | - | - | - |
| b3 niacin | 5 | 2 | - | 10 | - | - | - | - | - | - | - | - | - |
| b4* adenine (mg) | 1.36 | 0.375 | - | - | - | - | - | - | - | - | - | - | - |
| b5 pantothenic acid | 5 | 2 | - | 15 | - | - | - | - | - | - | - | - | - |
| b6 pyridoxine | 25 | 2 | - | 6 | - | - | - | - | - | - | - | - | - |
| b7 [aka h] biotin | 10 | 2.5 | - | - | - | - | - | - | - | - | - | - | - |
| b8* inositol (g) | 0.01 | 10 | - | - | - | - | - | - | - | - | - | - | - |
| b9 [aka m, b11, r] folic acid | 7 | 4.5 | - | 6 | - | - | - | - | - | - | - | - | - |
| b10* pABA | ~0 | ~0 | - | - | - | - | - | - | - | - | - | - | - |
| b12 [aka t] cyanocobalamin | 0 | 0 | - | 50 | - | - | - | - | - | - | - | - | - |
| b13* orotic acid | ~0 | ~0 | - | - | - | - | - | - | - | - | - | - | - |
| b15* pangamic acid | ~0 | ~0 | - | - | - | - | - | - | - | - | - | - | - |
| b16* choline | 2 | 1 | - | - | - | - | - | - | - | - | - | - | - |
| b20* [aka I] l-carnitine | ~0 | ~0 | - | - | - | - | - | - | - | - | - | - | - |
| c | 20 | 74 | - | 4 | - | - | - | - | - | - | - | - | - |
| d | 0 | 0 | - | 45 | - | - | - | - | - | - | - | - | - |
| e | 1 | 1.5 | - | - | - | - | - | - | - | - | - | - | - |
| f1* linoleic acid omega-6 (g) | .0626 | .09 | - | 1.5 | - | - | - | - | - | - | - | - | - |
| f2* alphalinoleic acid omega-3 (g) | .0367 | .065 | - | 0.2 | - | - | - | - | - | - | - | - | - |
| k | 1 | 1 | - | - | - | - | - | - | - | - | - | - | - |
| q* coenzyme q10 (mg) | .136 | .075 | - | - | - | - | - | - | - | - | - | - | - |
| s* salicylic acid (mg) | ~0 | ~1 | - | - | - | - | - | - | - | - | - | - | - |
* not really.
- chapman's black cherry ice cream