so, i'm not wondering about the usefulness of b12 & i know we can store little bits of it. i don't feel the need to do research into this.

b12 is not present in plant sources, so i must get it via animals or fortification. as such, it's the first vitamin that vegetarians concern themselves with, and often the only one they seriously worry about. i have decided to cut the salami out (for now), but i do still get natural b12 from eggs, ice cream and cheese.

i do, however, want to point out two things:

1) that the rdi has changed from 6 micrograms to 2.4 micrograms, meaning i'm aiming for 6/2.4 = 250% per meal. while this will have minimal effect on my matrix, as most of my b12 sources are supplemented and listed on modern labels, it does have an effect on whether i'm meeting my targets or not, which are now much higher than previously - that's 750%, for the day.

2) differences in absorption rates between natural and supplemental b12 are unclear. b12 is not fat soluble, but your body stores enough of it to wing it that way, so i'm going to mirror the fat soluble vitamins (like i did with inositol & choline) and introduce a requirement to get 120% of the rdi via natural sources, as a subcomponent of the requirement to get 750%, total, in spurts of 30%+ per meal.

the requirements are therefore:

b12: 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day.

while i'm overshooting, absorption decreases around 2 micrograms, which is probably why the rdi is set where it is rather than where it was. i would need much, much, higher intakes - 15000% the rdi - before i start worrying about this.

here's the data...

nectarine - 0

banana -  =  0

strawberry - 0

avocado -  0

kiwi - 0

ice cream - .858 μg

if i look at the data in the study i posted, it provides a range of 0.26-0.78 μg per 100 g, with the usda coming in at .39. the thing is that these are base averages for like mcdonalds-style watery vanilla ice cream, and the ice cream i buy is very creamy, top-of-the-line, premium shit. that word, premium, actually has a meaning of at least 15% cream and at least 25% solids. so, i'm expecting the actual amount in my brand to be closer to the .78 than the .26. or the .47 average that is provided. 

that didn't matter before because i wasn't relying on the ice cream for anything (except a, which is on the label, and fat, which i haven't entered yet). for the breakfast, the ice cream is the only natural source of b12, so i want it up over 30%.

can i calculate that independently?

as i did previously, let's start with:

1) 15% cream. 110*.15 = 16.5 mg

2) 25% solids. 110*.25 = 27.5 mg

according to the usda, there's 3.3 μg in 100 g of milk solids and .3 μg in 100g of half and half cream.

then, 3.3*.275 + .3*.165 = 0.957, which is .957/2.4 = 0.39875 = 40%.

if you do a google search for premium ice cream, you can find similar brands at comparable numbers, so i can at least back the difference up that way, although the response i got back from chapman's is that they're not calculating it.

but, this is higher than the highest number in the sample in the study. if i choose that number instead, it comes in at:

1.1*.78/2.4 = 0.3575 = 35.5%

this is probably an underestimate, but it is high enough to meet my goals, and i will stick with it.

note again the value of ice cream, if used tactically, in a healthy diet.

flax seed - 0 mg

=======

.858/2.4 = 35.5%

unlisted - 35.5%

soy - 50%

yeast - 3*1000/16 = 187.5%

cereal - 0%

======================

natural: 35.5%

total: 273

red peppers - 0

pasta - 0

cheese - 1.1*.6 = 0.66 μg

carrots - 0

hemp - 0

==================

.66/2.4 = 27.5%

unlisted - 27.5%

yeast - 3*1000/16 = 187.5%

===============

natural: 27.5%

total: 215%

note that i should get a substantive amount of natural b12 in yogurt and that should get me over both targets.

eggs - .446*3 =  1.338 μg

cheese - 1.1*.3 =  .33 μg

bread - 0

===================

(1.338 + .33) = 1.668

1.668/2.4 = .695 = 69.5

unlisted - 69.5%

yeast - 2*1000/16 = 125%

==================

194.5%

i'm still shopping for a salami replacement, but note that i also need to worry about iron, in regards to b12. but, the eggs & cheese, together, are enough, without the salami, for natural sources. i should feel ok about something fortified, if i can find the right fit - so long as i'm sure i'm getting enough of the right kind of iron.

coffee - 0

soy - 50*(100/250) = 20%

=====================

overall: 273 + 215 + 194.5 + 20 = 702.5%

so, rest easy - i'm getting my b12.

the next thing is probably taurine, but let's look into orotic acid, first.

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
	nec tar ine 1 129 g	ban ana 1 136 g	str awb err ies 5-6 150 g	avo cdo 2* 75 g	kiwi 1 75 g	van soy milk 250 ml	che rry ice crm 200 ml	nut yst 1 med tsp 3 g	frt crl 55 g	grd flax seed 1 tbsp 7 g	sum	red pep per 1 200 g	dur um wht fet 55 g + h20	med chd chs 60 g	car rot 1 110 g	hull hemp seed 1 tbsp 10 g	dr es si ng	nut yst 1 med tsp 3 g	sum	frd egg 2* 70 g	med chd chs 30 g	marg 2 tsp 10 g	whl wht brd w/ grm + flax 1 s 37 g	nut yst 1 sml tsp 2 g	jce typ grp frt 250 ml	sum	brw cof fee 700 ml	chc soy mlk 100 ml	sum	total
raison d'etre	b5,8	b5 b16	b5 b16 c	b3,4 b5,7 b8,9 f1,k	b5,8 c k	a,d b3,4 b5,7 b12	a b5 b12	b1,2 b3,4 b5,6 b7,9 b12	a,e b3,5 b7,9	o-3 b16		b3,4 b9 c	b3,9	a b12	a b3,9	b3 o-3		b1,2 b3,4 b6,9 b12		a b2,7 b12	a b12	d	o-3	b2,7 b12	c		caf fei ne
a (fat sol) (900 μg rae)	21.9 μg	4.08 μg	1.5 μg	10.5 μg	3 μg	10 %	13 %	0	15 %	0	42.5 r:38 c:4.5	314 μg	~ 1.15 μg	30 %	918.5 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	268.5 r:126 c:142.5
b1 thiamin (1.2 mg)	.044 mg	.042 mg	.036 mg	0.1 mg	.02025 mg	8 %	.0528 mg	~ 155 %	20 %	.115 mg	217 u:34	.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	575
b2 [g, j] riboflavin (1.3 mg)	.035 mg	.099 mg	.033 mg	.195 mg	.01875 mg	25 %	.253 mg	~ 144 %	24 %	.011 mg	242.5 u:49.5	.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	662
b3 niacin (16 mg)	1.45 mg	.904 mg	.579 mg	2.61 mg	.25575 mg	10 %	.1276 mg	~ 65 %	36 %	.216 mg	149 n:38 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	338 n:72.5 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 mg	-	56	?	7.7 mg	10	302.5
b5 pantothenic acid (5 mg)	.239 mg	.454 mg	.1875 mg	2.08 mg	.13725 mg	15 %	.6391 mg	2.25 %	19 %	.069 mg	112 u:76	.634 mg	.23705 mg	.246 mg	.3003 mg	.056 mg		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	239.5
b6 pyridoxine (1.7 mg)	.032 mg	.499 mg	.0705 mg	.386 mg	.04725 mg	6 %	.0528 mg	~ 133 %	25 %	.033 mg	230 u:66	.582 mg	.0781 mg	.0396 mg	.1518 mg	.06 mg		~ 133 %	186.5 u:53.5	.255 mg	.0198 mg	0	3.5 %	~ 88 %	-	107.5 u:16	~ 0	2 %	2	526
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	.22 μg	1.038 μg	5.5 μg	2.73 μg	-	45 %	91 u:46	~ 58.33 μg	.519 μg	4.5474 μg	3 %	30 %	-	214 u:181	0	~ 11 %	11	513
b8* inositol (myo or lipid) (1000 mg)	152.22 mg	0 mg	19.5 mg	69 mg	102 mg	20.09 mg	9.9 mg	14.85 mg	2.75 mg	13.65 mg	40	114 mg	~ 41.23 mg	5.4 mg	13.2 mg	-		14.85 mg	19	12.6 mg	2.7 mg	~ 16 mg	52.54 mg	9.9 mg	-	9	-	-	~ 0	68
b9 [m, b11, r] folic acid (400 μg dfe)	6.45 μg	27.2 μg	36 μg	122 μg	18.75 μg	n:6 f:0 %	5.5 μg	~ 35.5 %	34 %	6.09 μg	131 n:61.5 f:69.5	92 μg	~ 39 %	16.2 μg	20.9 μg	1.1 μg	-	~ 35.5 %	107 n:32.5 f:74.5	70.5 μg	18.1 μg	0	5 %	~ 23.5 %	-	48 n:24.5 f:23.5	3.5 %	2.5 %	6 n:6 f:0	292 n:124.5 f:167.5
b12 [t] (cyano) cobalamin (2.4 μg)	0	0	0	0	0	50 %	.858 μg	187.5 %	0	0	273 n:35.5 f:237.5	0	0	.66 μg	0	0	-	187.5 %	215 n:27.5 f:187.5	1.338 μg	.33 μg	0	0	125 %	-	194.5 n:69.5 f:125	0	20 %	20 n:0 f:20	702.5 n:132.5 f:570
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)	8 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)	6.97 mg	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	0	0	0	0		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	-	0	2	12	1	30	0	0	-	43	0	18	18	114
e (fat sol) (15 mg)	.993	2	1.5	16	10	0	2	0	36	0	67.5	13	1	1	2	7	-	0	24	9	.5	20	1.5	0		31	0	0	0	122.5
f1* linoleic acid omega-6 (g) (17 mg)	-	.1086	.09	2.534	.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)	-	.0638	.065	.165	.0319	.2	.200	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)	2.84	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)	-	.272	.075	-	.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.

- 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 (adenine): 75 mg w/ each meal

- b5: 110% w/ each meal

- b6: 118% w/ each meal

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

- *b8 (inositol): 300 mg w/each meal, 1200 mg total

- b9: 100% w/each meal, but not more than 400% from fortified sources, per day.

- b12: 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day.

- *b14 (taurine):

- *b16 (choline): 30% + per meal, 120% total

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 (light)

- 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:

1) fruit bowl 

b5 supplements:

0) yes -  i could just add a little more soy milk. let me work that out, when i'm done.

1) egg concentrates or egg replacement powders should be high in b5 & high in choline but also high in omega-6s - but maybe not high in omega-6s, too. i may also get a dose of b12. some shopping is required. this is probably ideal. i don't want to cook an egg every morning and am not comfortable consuming them raw, but if i can find a tbsp of something to add, i might.

2) dried whey is a little lower in both b5 & choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.

3) dried milk is something to look at, but it's hard to say what's actually in it without checking and, according to the usda, the whey beats it on the things i'm interested in right now - b5, choline. it's better for d & b12, but i think i'm ok for both.

4) a dash of instant tea is an interesting thought, as it could get me 10% of the b5 (about what i need) with almost no fat. plus, it has caffeine :). specific brands of hot chocolate may be useful, too. i wouldn't want to commit until i've seen a label.

 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?

0) yogurt is high in b5 and b8.

5) sunflower seeds are high in b5 & high in e, with small amounts of choline but high amounts of omega-6. it doesn't really add up here, but may be better in the pasta bowl (after i work out the yogurt).

6) rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.

7) dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.

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?)

- grapefruit juice is high in inositol

- 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