so, these are my accepted rdis, all of them going into the chart.
for the real vitamins, it's all from the national institutes of health (in the united states). for the pseudo-vitamins, the data is scavenged and should be taken with a grain of salt, but much of it is from the canadian academy of sports nutrition, at the low end. l-carnitine is extrapolated from the absorption rates presented by the lpi, and i pulled my data on ubiquinol from there as well.
a - 900 μg rae!
b1 - 1.2 mg !
b2 - 1.3 mg !
b3 - 16 mg !
b4* - 25 mg #
b5 - 5 mg !
b6 - 1.7 mg !
b7 - 35 μg !
b8* - 1000 mg #
b9 - 400 μg !
b10* - 100 mg #
b12 - 2.4 μg !
b13* -
b14* -
b15* -
b16* - 550 mg !
b20* - 25 mg ~
c - 90 mg !
d - 15 μg !
e - 15 mg !
f1* - 17 g !
f2* - 1.6 g !
k - 138 μg !
q1* - 30 mg ~
q2* -
s* -
now, i'm going to go back to the start and retrace my steps and make sure i got everything right.
i'm starting with vitamin a, on the top line and moving down, and i'm instantly finding an error in the data that could very well be catastrophic. the raw numbers at the self site seem to be pulled directly from the usda, but the conversion factors seem to be all wrong.
consider bananas.
there are supposed to be 30.7 μg of beta-carotene and 55.5 μg of alpha-carotene equivalents in 118 g of banana. the factor for beta-carotene is supposed to be 12 & the factor for alpha-carotene is supposed to be 24. this would suggest that there is a total of:
30.7/12 + 55.5/24 = 4.87 μg of retinol activity equivalents. yet, the site insists on 3.5 μg rae, and i can't immediately see what the conversion factor is.
worse, when you convert from 3.5 μg rae to ui, the factor should by 10/3. so you should get (7/2)*(10/3) = 35/3 = 11.67. yet, the site insists on 75.5 ui - which is indeed about 2% of 3000 ui, a bit more. but, converting backwards, you'd need to get to 22.65 μg rae, which seems a far cry from 4.87 or 3.5.
so, the numbers being thrown around don't appear to be consistent with each other, and if you go directly to the usda site, you might get the explanation i'm trying to find - they come from independent estimates. so, the ui is not calculated from the component sections.
Vitamin A, RAE 3.54 µg 4/1/2006
Retinol 0 µg 6/1/2002
Carotene, beta 30.7 µg Analytical (16.5, 68.4) 12/1/2002
Carotene, alpha 29.5 µg Analytical (11.8, 88.5) 12/1/2002
Vitamin A, IU 75.5 IU 4/1/2006
Lutein + zeaxanthin 26 µg Analytical (15.3, 31.9) 12/1/2002
the numbers for the carotenoids appear to be an average calculated independently from the rae or iu numbers.
now, if i plug in the highest numbers in the sample, for fun, i get:
2*(68.4/12 + (88.5+31.9)/24) = 21.43 μg rae, which is at least close, but demonstrates a point i've been trying to get at by lowballing everything - these numbers are not static, and are going to depend on things like growing conditions and storage. when foods are fortified, their contents are determined in a lab and it's more clear; when they're plucked out of a produce section, you often just don't really know. you have to guess...
that's why i'm coming in low and aiming high on everything.
that said, i'm also assuming the ui numbers are for total retinol equivalents due to the calculated daily value numbers. it happens to be, though, that 3.54/0.05 ~ 70, meaning the conversion factor is much closer when it's calculated directly from beta-carotene. if that is what they did, and i think it is, then they made an error in the final conversion, as they should have calculated the rdi at 18,000 rather than 3,000 and that is only 0.5%. that would appear to be an error in conversion at the self site, rather than by the usda; the usda provides the numbers 3.54 μg rae and 75.5 ui, but does not derive one from the other, specify units for ui (retinol, or beta-carotene) or provide a daily value from them. yet, it is clear from the numbers that the usda must have meant ui beta-carotene, and the self site misread it as ui retinol. and, i wonder if that factor of 6 carries through (in fact, it does).
so, how do i fix that?
while i would like to add up the components as modularly as possible, i don't know how complete the listing is. there are more than six carotenoids, so i may miss total retinol by adding them up. further, i now *know* that i'm not going to get the same answers.
what i'm going to do is rely on the rae number. this should consistently be a very rough factor of six lower than what i had listed, due to a conversion error at the self site. i apologize for not catching that, but i just took the data as i saw it.
if you are an editor at the self site, please make that correction - you are not converting properly and are inflating carotenoids by a factor of 6.
so,
- bananas go from 4% to 7.08 μg (which is roughly a factor lower at .78%)
- strawberries are entered in at .75 μg, which is still 0%
- avocados go from 4% to 10.5 μg, which is that same factor downwards
- kiwis are at 3 μg, still very low
- the soy, ice cream & cereal present their dv% on the box as retinol (not carotenoids) and will be left as is.
so, the sum for this meal is now:
38% dv for retinol
21.33 μg rae carotenoid, which is 2.37% of the dv.
=======================
40.37%, down from 47%.
i will correct these items in the chart.
now, this might seem terrible, but let's take a step back.
when i initially crunched these numbers, i decided i would need:
1) 100% retinol, split by threes because it's fat soluble.
2) 300% convertible, because i'm going to lose a factor of 3, roughly, if i have conversion issues.
the correction i'm making is a more aggressive one, but it is essentially working out the same concern, just putting it into the chart. and, as such, there's not any real reason to seek out 300% of the daily value of carotenoids if i'm calculating the rae up front.
let's see what the numbers for the rest of the meal look like:
peppers - first, note that i'm boosting the amount to 200 g because that's more realistic. the giant peppers i bought the other day are more in the 250-275 g range, but that's before they're cut. even so, i never really see the small ones, and am going to hold out for the biggest ones at the best price when i find them. so, that's 314 μg, and a much smaller 35% - but note that that is roughly a third of the 103% i was overshooting for.
pasta - the 1% was pulled from data in this paper, which eyeballed .5 μg. i should divide that by a factor of 24, which is .02 μg rae.
cheese - is from a modern label, and is 30% pre-formed retinol
carrots - i am likewise boosting carrots to 110 g as that is more reflective of reality. that number is chosen to get the carotenoid rae content over 100%, which is what i actually wanted. that's 918 μg.
so, i still have 30% pre-formed from the cheese and now have:
314+918+.02 = 1232.02 μg rae, which is 137% from carotenoids.
together, that's 167%, in more precisely measurable terms. and, note that 345/3 = 115 < 137, so i'm arguably doing better via that calculation, conceptually.
the eggs are the first and maybe only hybrid decision for vitamin a in the matrix. the numbers at the self site are interesting:
- 335 iu (7%)
- 88.8 μg of actual retinol
- 91.1 μg of total rae
that would indicate 2.3 μg of rae from carotenoids, and they do indeed appear to be measurable in the data.
as before, the iu does not appear to be calculated from the rae numbers but comes from an independent analysis that is close but off due to error. the carotenoid numbers would indeed appear to be roughly 2.5, so i'm going to be consistent and stick with the rae in order to minimize any further conversion errors at the self site. and, in this case, that number actually increases my total...
as before, the weight factor is three, so:
88.8*3 = 266.4 μg [29.6%]
2.3*3 = 6.9 μg &
91.1*3 = 273.3 μg, which is 30.37% total, up from 21%.
the cheese & margarine are from modern labels and come in at 15% and 10%, respectively.
so,
retinol: 54.6%--->54%
carotenoid: .77%--->1%
===========
55%
the soy in the coffee is from a modern label and will not be altered.
the new totals are:
126% retinol +
140% retinol equivalent carotenoids
====================
266% rdi
further, 140*3 = 420 > 354, so the recalculation actually suggests i was lowballing, as intended.
i'm going to apologize again, but it's not like this is really my fault - i didn't make a mistake in the calculation, so much as the site i was using made an error in their conversion factor, and i only caught it because the numbers didn't add up. i actually corrected somebody else's error, here. that's called peer review and this is why science needs it. that said, i had already compensated for this, conceptually, so it turned out to be a move sideways and not much of a big deal, after all.
note the altered requirements for a at the bottom.
we'll jump to b1 next, and make sure the numbers are right - relatively to the new weightings of the pasta bowl.
* - not really vitamins
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.
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 2* 118 g |
straw ber ies 5-6 75 g |
avo cado 2* 75 g |
kiwi 1 75 g |
soy milk 250 ml |
cher ry ice cream 200 ml |
nut. yeast 1 small tsp 2 g |
fort cer eal 55 g |
grd flax seed 1 tbsp |
sum | red pep per 1 200 g |
dur um wht fet 100 g + h20 |
med ched chse 60 g |
carrot 1 110 g |
hul led hemp seed 10 g |
yog dress or canola oil caesar (for e) |
nut. yeast 1 small tsp 2 g |
sum | fried eggs 2*70g |
med ched 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 | |
| raison d'etre |
b5,9 b16 |
c b5 b16 |
b3,5,9 o-6 k,b16 |
c b3,5,9 k,b16 |
a d bs |
sat fat a,b16 b3,5 |
bs | a bs e |
o-3 b5 b16 |
vit c vit e |
b vit | vit a fat b12 |
vit a | 6:3 rat | taste 6:3 rat |
b vit | vit a chol b vit |
vit a fat b12 |
vit a vit d vit e |
6:3 rat | - | - | caf |
feine | |||||
| a (fat sol) (900 μg rae) |
7.08 μg |
0.75 μg |
10.5 μg |
3 μg |
10 | 13 | 0 | 15 | 0 | 40 r:38 c:2 |
314 μg |
0.02 μg |
30 | 918 μg |
0 | - | 0 | 167 r:30 c:137 |
r:29 c:6.9 μg |
15 | 10 | 0 | - | - | 55 r:54 c:1 |
0 | 4 |
4 r:4 c:0 |
266 r:126 c:140 |
| b1 thiamin (1.2 mg) |
4 | 2 | 7 | 1 | 8 | 5 | 103 | 20 | 8 | 158 | 6 | 84 | 1 | 3 | 11 | - | 103 | 208 | 6 | .5 | 0 | 10.5 | - | - | 17 | 8 | 3 | 11 | 394 |
| b2 [g, j] riboflavin (1.3 mg) |
10 | 1 | 11 | 1 | 25 | 10 | 96 | 24 | 1 | 179 | 8 | 41 | 13 | 2 | 2 | - | 96 | 162 | 42 | 6.5 | 0 | 3 | - | - | 51.5 | 32 | 10 | 42 | 434.5 |
| b3 niacin (16 mg) |
8 | 2 | 13 | 1 | 10 | 1 | 43 | 36 | 1 | 115 n:26 f:89 |
8 | 66 | 0 | 4 | 6 | - | 43 | 127 n:18 f:109 |
1 | 0 | 0 | 6.5 | - | - | 7.5 n:1 f:6.5 |
8 | 4 | 12 n:8 f:4 |
261.5 n:53 f:208.5 |
| b4* adenine (25 mg) |
0.375 | - | 0.3 | 19.3 | 0.9735 | - | - | - | - | 27.825 | 4 | - | - | - | - | - | - | 3.36 | - | 0 | 4.27 | - | - | - | - | - | - | - | |
| b5 pantothenic acid (5 mg) |
16 | 1.5 | 42 | 2 | 15 | 10 | 1.5 | 19 | 2 | 109 | 10 | 8.5 | 5 | 4 | 1 | - | 1.5 | 30 | 42 | 2.5 | 0 | 5 | - | - | 49.5 | 40 | 4 | 44 | 232.5 |
| b6 pyridoxine (1.7 mg) |
44 | 2 | 19 | 2 | 6 | 1 | 88 | 25 | 2 | 189 | 24 | 7 | 2.5 | 5 | 3.5 | 88 | 130 | 12 | 1 | 0 | 3.5 | - | - | 16.5 | 0 | 2 | 2 | 337.5 | |
| b7 [h] biotin (35 μg) |
15 | 2.5 | - | ? | 30 | 1 | 30 | 86 | - | 164.5 | 16.5 | 1 | 3 | 12 | 8 | - | 30 | 70.5 | 65 | 1.5 | 13 | 3 | - | - | 82.5 | ? | 12 | 12 | 329.5 |
| b8* inositol (myo or lipid) (1000 mg) |
10 | - | 102 | 25 | 5 | 10 | - | - | 99.75 | 70.27 | - | - | - | - | 10 | - | 6.3 | - | 16 | 50 | - | - | - | - | - | - | - | ||
| 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 | - | - | 24.5 | 4 | 2 | 6 | 271 |
| 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 | - | - | 37 | 0 | 20 | 20 | 385.5 |
| 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 | 2 | 1 | 30.5 | 2 | 2.5 | 2 | 1 | - | - | 1.5 | 9 | 68 | 1 | 0 | 2 | - | - | 71 | 3 | 4.5 | 7.5 | 118 |
| 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 | - | 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 | - | - | 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 | - | 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 | - | - | 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 | - | - | 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 | - | - | 20 | 0 | 2 | 2 | 131 |
| q1* coenzyme q10 (mg) (30 mg) |
0.075 | 0.0375 | .625 | .0308 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | ||
| q2* pyrrolo quinoline quinone (mu-g) |
- | 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
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]
- so nice 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
- 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:
2) pasta salad bowl:
- 100 g cooked pasta
- one large red pepper
- 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
- one tbsp of imitation bacon bits (isoflavones, maybe_
- shittake mushrooms <------b5
- lemon (probably for phytonutrients)
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- kalamata olives (probably not necessary for e)
- 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]
+
- 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)
- 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
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) 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
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
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
& 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
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
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