i know i suggested i wanted to update the soy numbers, but i'll wait to let them come in line by line. for a & b1-->b7, there is no difference between brands. but, note that i've updated the brand name at the bottom.

rather, this update will simply be to correct the weighting for strawberries in the matrix, which i've weighed at 150 g, and not 75 g. 75 g was just a guess, and it's wrong.

as these numbers were largely arrived at by multiplying the amount in 100 g by 0.75, simply multiplying them by two will be enough in most cases. but, i'll need to recalculate the percentages.

vitamin a:

1*1.5 = 1.5 μg. but, these numbers are very small;

( 4.08 + 1.5+ 10.5 + 3)/900 = 2%

the chart will not update.

vitamin b1:

0.024*1.5 = 0.036 mg

(.042+.036 +.1+.02025+.0528+.115)/1.2 = 30.5%

so, that's a 1.5% boost in the table.

vitamin b2:

0.022*1.5 = 0.033 mg

(.099+.033+.195+.01875+.253+.011)/1.3 = 46.9% ---> 47%

so, that's also a 1.5% boost in the table.

vitamin b3:

0.386*1.5 = 0.579

(.904 + 0.579 + 2.61 + 0.25575 + 0.1276 + 0.216)/16 = 29%

that is also a 1.5% boost.

vitamin b4:

.5*1.5 = 0.75 mg

(1.632 + .75 + 15.9 + .339 + 19.25 + .9735 + 49.38)/75 = 1.17632666667 = 117.5%.

so, that's just a .5% boost.

vitamin b5:

0.125*1.5 = 0.1875 mg

(0.454 + 0.1875 + 2.08 + .13725 + .6391 + .069)/5 = 71%

that's a larger 2% boost, and where i need it, too. hrmmn.

note that there was a typo in the previous chart; i calculated 232.5 and then entered it as 233. oops. so, the 2% boost goes to 234.5 and not to 235.

vitamin b6:

.047*1.5 = .0705

(.499+.0705+.386+.04725+.0528+.033)/2 = 0.544275 ---> 54%

we're back to 1.5%, across the chart.

vitamin b7:

1.58*(150/144) = 1.64583333333 ~ 1.646

(3.21169230769 + 1.64583333333 + 5.4 + 10.0693333333  + 2.86)/35 = 0.66248168498 = 66%

that's 2%.

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
	ban ana 1 136 g	straw ber ies 5-6 150 g	avo cado 2* 75 g	kiwi 1 75 g	soy milk 250 ml	cher ry ice cre am 200 ml	nut. ye ast  1 med tsp 3 g	fort cer eal 55 g	grd flax seed 1 tbsp (7 g)	sum	red pep per 1 200 g	dur um wht fet 55 g + h20	med ched chse 60 g	car rot 1  110 g	hul led hemp seed 1 tbsp 10 g	dre ssi ng	nut. ye ast 1 med tsp 3 g	sum	fried eggs 2*70g	med ched cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	nut. yeast 1  small tsp 2 g	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
raison  d'etre	b5 b9 b16	b5 b16 c	b3,4 b5,7 b9, o-6 k,b16	b9 c k,b16	a,d b3,4 b5,7	a b5	b1,2 b3,4 b6,7	a,e b3 b5 b7	o-3 b16		b3,4 c	b3	a	a b3	b3 o-3		b1,2 b3,4 b6		a b2,7	a	d	o-3	b2,7	c		caf	feine
a (fat sol) (900 μg rae)	4.08 μg	1.5 μg	10.5 μg	3 μg	10 %	13 %	0	15 %	0	40 r:38 c:2	314  μg	1.04 μg	30 %	918 μg	0	-	0	167 r:30 c:137	r:29 c:6.9 μg	15 %	10 %	0	0	-	55 r:54 c:1	0	4 %	4 r:4 c:0	266 r:126 c:140
b1 thiamin (1.2 mg)	.042 mg	.036 mg	0.1 mg	.02025 mg	8 %	.0528 mg	155 %	20 %	.115 mg	213.5 u:30.5	.108 mg	46 %	.0174 mg	.0726 mg	.1275 mg	-	155 %	228 u:27	0.06 mg	.0087 mg	0	10.5 %	103 %	-	119 u: 5.5	0.1 mg	3 %	11 u:8	571.5
b2 [g, j] riboflavin (1.3 mg)	.099 mg	.033 mg	0.195 mg	.01875 mg	25 %	.253 mg	144 %	24 %	.011 mg	240 u:47	.17 mg	22.5 %	.2568 mg	.0638 mg	.0285 mg	-	144 %	206.5 u:40	.684 mg	.1284 mg	0	3 %	96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	659.5
b3 niacin (16 mg)	.904 mg	.579 mg	2.61 mg	.25575 mg	10 %	.1276 mg	65 %	36 %	.216 mg	140 n:29 f:111	1.958 mg	36 %	.0354 mg	1.0813 mg	0.92 mg	-	65 %	126 n:25 f:101	.114 mg	.0177 mg	0	6.5 %	43 %	-	50.5 n:1 f:49.5	1.36 mg	4 %	12.5 n:8.5 f:4	329 n:63.5 f:265.5
b4* adenine (75 mg)	1.632 mg	0.75 mg	15.9 mg	.339 mg	19.25 mg	.9735 mg	49.38 mg	?	?	117.5	31.8 mg	2.2 mg	4.92 mg	0.77 mg	?	-	49.38 mg	119	2.24 mg	2.46 mg	0	4.514 mg	32.92 g	-	56	?	7.7 mg	10	302.5
b5 pantothenic acid (5 mg)	.454 mg	.1875 mg	2.08 mg	.13725 mg	15 %	.6391 mg	2.25 %	19 %	.069 mg	107 u:71	.634 mg	.2371 mg	.246 mg	.3003 mg	.056 mg	yog urt sub	2.25 %	31% u:29	2.292 mg	0.123 mg	0	5 %	1.5 %	-	54.5 u:48	1.808 mg	6 %	42 u:36	234.5
b6 pyridoxine (1.7 mg)	.499 mg	.0705 mg	.386 mg	.04725 mg	6 %	.0528 mg	133 %	25 %	.033 mg	218 u:54	.582 mg	.0781 mg	.0396 mg	.1518 mg	.06 mg		133 %	178.5 u:45.5	.255 mg	.0198 mg	0	3.5 %	88 %	-	105 u:13.5	0	2 %	2	503.5
b7 [h] biotin (35 μg)	3.212 μg	1.646 μg	5.4 μg	?	10.069 μg	2.86 μg	45 %	86 %	?	197 u:66	6.6 μg	.2 μg	1.038 μg	5.5 μg	2.73 μg	-	45 %	91 u:46	58.33 μg	.519 μg	4.547 μg	3 %	30 %	-	214 u:181	0	11 %	11	513
b8* inositol (myo or lipid) (1000 mg)	20	10	-	102	25	5	10	-	-	172	99.75	70.27	-	-	-	-	10	-	6.3	-	16	50	10	-	-	-	-	-	-
b9 [m, b11, r] folic acid (400 μg)	12	4.5	30	6	6	1	23	34	2	118.5	19	71	3	3	3	-	23	122	18	1.5	0	5	23	-	47.5	4	2	6	294
b10* pABA (100 mg)	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin (2.4 μg)	0	0	0	0	50	20	125	0	0	195	0	0	8.5	0	0	20+	125	133.5	33	4	0	0	125	-	162	0	20	20	490.5
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 (fat sol) (550 mg)	4	1	4	1	11	5	1.5	1	1	29.5	2	2.5	2	1	-	-	1.5	9	68	1	0	2	1.5	-	73.5	3	4.5	7.5	119.5
b20* [aka I] l-carnitine (25 mg)	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c (90 mg)	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	0	0	0	0	100+	100+	0	0	0	736+
d (fat sol) (15 μg)	0	0	0	0	45	0	0	6	0	51	0	0	2	0	0	20+	0	2	12	1	30	0	0	-	43	0	18	18	114
e (fat sol) (15 mg)	2	1.5	16	10	0	2	0	36	0	67.5	13	1	1	2	7	30+	0	24	9	.5	20	1.5	0	30+	31	0	0	0	122.5
f1* linoleic acid omega-6 (g) (17 mg)	0.1086	0.09	2.534	0.187	1.5	.300	0	1.2	.414	6.3336	.0738	.540	.3462	.0828	2.87	-	0	3.9128	3.23	.1731	1.5	.5	0	-	5.4031	~0	.8	.8	16.45
f2* alpha linolenic acid omega-3 (g) (1.6 mg)	0.0638	0.065	0.165	0.0319	0.2	.200	0	0.2	1.597	2.5227	.041	.024	.219	.0014	.93	-	0	1.2154	.228	.1095	.5	.75	0	-	1.5875	~0	.12	.12	5.45
f1:f2 ratio	-	-	-	-	-	-	-	-	-	2.51	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02
k (fat sol) (138 μg)	2	1	39	38	5	0	0	-	-	85	10	1	1	12	0	-	0	24	9	.5	10	.5	0	-	20	0	2	2	131
q1* coenzyme q10 (mg) (30 mg)	0.272	0.075	-	0.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	3.536	-	-	2.025	.063	.2101	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	-	~0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.

- choline: 30% + per meal, 120% total

- d: 30% + per meal, 120% total

- e: 30% + per meal, 120% total

- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):

- 300+% total w/ 100% for each meal

- b1: 125% w/ each meal

- b2: 131% w/ each meal

- b3: 125% w/ each meal, but not more than 200% in fortified sources.

- b4: 75 mg w/ each meal

- b5: 100% w/ each meal

- b6: 118% w/ each meal

- b7: 171% w/ each meal, with 857% total as a goal.

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 (product is superior, but discontinued) 

- natura vanilla soy milk

- chapman's black cherry ice cream

- bulk barn nutritional yeast

- vector cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- irrestibles brand olive canola oil [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- bulk barn nutritional yeast

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

2) pasta salad bowl:

- 100 g cooked pasta ----> reduce
- 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

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)

==========

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