why am i going crazy with these water soluble vitamins?

because your body doesn't store them - they're gone in a few hours. taking 30% three times a day doesn't really add up to 100%, it just means you're at 30% or lower all day.

the argument against it seems to be "you just piss it out", but that's an argument to take 3x as much, not an argument not to bother.

rather, it seems to be that the food industry - broadly - just doesn't want to pay to add vitamins to food, because profit. and, they don't fucking care...

so, i'm running low on b5 and nothing really seems to offer a good answer. i may surprise myself when i walk into the store, but that seems unlikely (everything has less than i hope, not more).

there's no upper limit on b5 that i can see, but it hardly matters if i can barely get to a sufficient level and nobody fortifies with it.

for b5, it seems like you either need to be fat, or you need to eat organ meat. those are your options, because it's so poorly fortified. the argument seems to be that you don't need to fortify anything with b5 because it's plentiful in the environment. and, like i say, that argument might work for you....if you're obese. and, everybody's obese nowadays anyways, right? obesity for all! no, really - that's what the health authorities are saying, basically. so, yeah - 5%/100 g works out to 300% after 6 kg. all you have to do to get sufficient b5, then, is to eat 6 kg of virtually anything, a day. then, you'll get tons of b5, to properly condition your fat ass. sure. but, i'm demonstrating that it's not as easy as they claim it is if you eat a more reasonable amount of food - in my case, closer to 2.0-2.5 kg/day, much of it liquid. i mean, the only substantive source of this i can find is actually brewed coffee :\.

so, am i going to have to take a b5 supplement because they won't fortify the food with it? it's possible, if i can find it small enough (2-3 mg, and i'd take it with each deficient meal).

what else can i do?

pasta dish:

well, i can add some kind of liver. no thanks.

if i go with yogurt, i can probably get about 15-20%; this is about on par with the amount i'd guess i can recover from the eggs in caesar, maybe a little more. so, that takes the gap down from 80% to 60-65%, either way.

crickets are, again, not useful - i could get around 6% out of 15 grams.

i have mushrooms & broccoli, together, in front of me as an option - but i'm looking at a large amount (400 g) of each. note that my big pepper is 175-ish g, and my carrot & kiwi are both 75-ish, although i take two kiwis. even the bananas come in at less than 300g, total. i could maybe supplement, but i'm not getting anywhere by adding a kg of greens & fungus to a bowl that is supposed to be low total weight.

farmed fish has higher concentrations of b5, but at an exorbitant cost - and i still need 200 g of something.

fish are....i'm more concerned about the mercury than i am about the ethical questions around eating fish. they're not as dumb as crickets, obviously. i think it's grey - i'd understand somebody rejecting fish from their diet on ethical grounds, and i'd rather avoid them, but i don't want to end up b5 deficient...

it doesn't seem to be good enough, anyways.

so, i dunno what to do about b5, at this point. i could maybe find some kind of baby food and mix it in. but, i may need to supplement with it...

egg plate:

it's essentially the same discussion; i can get a little from the soy meat substitute, a little from orange juice and a little from rice, but i'm still 30-50% short, even if i throw in a heaping side of shittake mushrooms. it doesn't make sense to add fish to a dish that is reliant on soy protein, and i'm not likely to find sufficiently fortified rice. i'm going to need something sneaky...

what i'm going to do with b5, then, is put it aside. let's add everything else up as best i can, and see where i'm actually at and what the best next step is.

it looks like i'll probably have to supplement, because they don't fortify. and, i wonder - are these migraines due to b5 deficiency?

lastly, what about b12?

well, as before, i'm going to rely on the meal replacement for the fruit bowl - but i only need around 35%. i should get a lot of b12 in a potential meat replacement. and, what about the pasta?

well, if i end up adding fish, that solves the problem.

otherwise yes - i'm looking primarily at crickets.

and, that's my answer, for now.

court stuff will be the focus for the day.

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 (08:00)						pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	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	yogurt dress or canola oil caesar (for e)	nut. yeast 1 tsp	sum	fried eggs 2*70g	medium cheddar cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	meat rep. ??	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 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	0	4	4 ret:4 car:0	450 ret:103 car:351
b1 thiamin	6	2	2	8	5	21	6	84	1	3	11	-	106	211	6	.5	0	10.5	-	-	17	8	3	11	260
b2 [g, j] riboflavin	12	1	2	25	10	49	8	41	13	2	2	-	95	161	42	6.5	0	3	-	-	51.5	32	10	42	303.5
b3 niacin	10	2	2	10	1	23 nat:13 fort:10	8	66	0	4	6	-	47	131 nat:18 fort:113	1	0	0	6.5	-	-	7.5 nat:1 fort:6.5	8	4	12 nat:8 fort:4	173.5 nat:40 fort:133.5
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	-	2	21	21	1	0	4	-	-	26	20	4	24	103
b6 pyridoxine	50	2	4	6	1	61	24	7	2.5	5	3.5		80	122	12	1	0	3	-	-	16	0	2	2	201
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	?	12	12	192
b8* inositol (mg) (myo or lipid)	20	10	204	25	5	254	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid	14	4.5	12	6	1	33	19	71	3	3	3	-	10	109	18	1.5	0	5	-	-	24.5	4	2	6	172.5
b10* pABA	~0	~0	~0	>0	~0	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin	0	0	0	50	20	70	0	0	8.5	0	0	20+	22	30.5	33	4	0	0	-	-	37	0	20	20	157.5
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	3	4.5	7.5	108
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+	0	0	0	735+
d (fat sol)	0	0	0	45	0	45	0	0	2	0	0	20+	-	2	12	1	30	0	-	-	43	0	18	18	108
e (fat sol)	2	1.5	20	0	2	24	13	1	1	2	7	30+	-	24	9	.5	20	6	-	30+	35.5	0	0	0	83.5
f1* linoleic acid omega-6 (g)	0.1252	.09	0.374	1.5	.300	2.2992	.0738	.540	.3462	.0828	2.87	-	~0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	12.4151
f2* alphalinoleic acid omega-3 (g)	0.0734	.065	0.0638	0.2	.200	0.5372	.041	.024	.219	.0014	.93	-	~0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	3.4601
f1:f2 ratio	-	-	-	-	-	4.28	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.59
k (fat sol)	2	1	78	5	0	85	10	1	1	12	0	-	-	24	9	.5	10	3	-	-	22.5	0	2	2	133.5
q1* coenzyme q10 (mg)	0.272	.075	0.075	.625	.0308	1.0028	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  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:

>300% without meeting 100%/meal

+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

- natura chocolate soy milk

- no specific brand or type of coffee

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

- yogurt dressing or canola oil caesar dressing

- 1 tsp nutritional yeast

- 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]

- indoor farmed fish? <----b5, b12

- shittake mushrooms <------b5

- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)

- kalamata olives (probably not necessary for e) 

- microwaved/chopped broccoli (probably not, due to k and I3C)  <----but, b5

- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5, 50-70% b12

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, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)

- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)

- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find

- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
- + apple juice? (1 cup) (100% c)

- carrot juice (1 cup) (18% b1, 8% b2

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)

- cranberry juice (unsweetened. need added c, has e)

- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)

4) coffee

~ 700 ml [2 mugs] [strong] 

- with 100 ml chocolate soy [50 ml/mug]

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