the first thing i'm doing is changing the time targets on these meals, to better reflect the returning hydro reality. i've been living on a flat rate for six months, but that's going to change at the end of october, so i don't want to be using the stove between 7:00 and 19:00.

when i set this up, i didn't spend a lot of time trying to figure out what these vitamins were actually used for; i decided it was best to get as big a list as i could and cut it down, afterwards. i did notice that vitamin b15 was named after a krebs, and thought it must be the same krebs that discovered the krebs cycle. so, i noted the existence of a vitamin b15, noted that it was distinct from the other vitamins and resolved to figure out it's actual value, afterwards. i also thought it would be easier to find data regarding the more obscure nutrients than it has been, so i decided it would be best to figure out what existed in my diet before i decided how to proceed further - either in supplementing things that i decided were useful, or, in some cases, removing things that i decided were actually harmful. what i'm getting at is that telling me that a particular chemical is harmful is actually useful information to me; i'm not going to ignore a chemical that i think might harm me, i'm going to want to measure it and take it out, if i can. getting the data in as complete a manner as i can, first, before making a choice, struck me as the more prudent, informed path forwards. b15 was in this category of interest due to risk reduction; i realized that this seemed harmful, but it's association with the founder of the kreb's cycle suggested to me that it warranted further investigation, and i ultimately wanted to figure it out.

i mean, what if they banned it because it reduces cell death, or something? what if the founder of the kreb's cycle was on to something, and it's been suppressed?

it turns out that ernest krebs is not hans krebs, and any connection to the kreb's cycle is a false cognate. that was really the basis of my interest in this, and realizing that false connection eliminates it.

ernest krebs has been vilified as a huxter, but i need data and personal analysis before i jump to conclusions like that. i'm not saying it's wrong, i'm saying i don't really trust the state to tell me it is - i need to figure that out myself.

so, with all of that in mind, the approach taken by the fda is quite curious to me:

https://www.fda.gov/regulatory-information/search-fda-guidance-documents/cpg-sec-457100-pangamic-acid-and-pangamic-acid-products-unsafe-food-and-drug-use

the official position of the united states government seems to be that they don't know what pangamic acid even is. so, they're banning a chemical they can't define. carry on, now. nothing to see here. keep buying. 

more interestingly, there's a number of studies like this one out there that suggest that what was being sold on the market as "b15" in the 80s was what was previously known in the west as "b16", a chemical named dimethylglycine that your body produces either from glycine or from choline:

https://prn.fm/wp-content/uploads/2018/06/investigative/Vitamin%20B15-A%20Review%20and%20Update-J%20Orthomolecular%20Psychiatry-821104.pdf

the confusion may be that both b15 & b16 can be extracted from the same sources, namely yeast & certain types of seeds - sesame, pumpkin & sunflower seeds. i obviously can't speculate further than that.

so, it's reasonable on first glance to think that they banned the b15 supplements because you were actually getting b16. but, b16 is a naturally occurring chemical in your body; b16 is well defined, and b16 supplements are not unsafe.

the compound ended up being studied in far more depth within the soviet union than outside of it. the claim in the west is that the russian science is "anecdotal" on the point, but that strikes me as likely propaganda. i mean, that's what they said about sputnik; the west always reacts like that when the russians figure something out first, or do something better.

so, this is all very weird, i must say. but, if they won't tell us what it is, i can't measure it.

what i'll point out is that if i was looking at sunflower seeds before for supplemental b5, i may be looking at them that much more seriously, now.

so, i'm going to just take it out - i can't study something that's been suppressed, rightfully or wrongfully. but, i'd encourage you to write a deeper report and send it to me.

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 (12:00)											pasta salad bowl (20:00)								fried eggs (4:00)							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	yog urt	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 b13	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 b13	a b3,9	b3 o-3	b13	b1,2 b3,4 b6,9 b12		a b2,7 b12	a b12 b13	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 %	2.52 μg	204 u:73	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	520
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 (10 mg)	-	-	-	-	-	-	~ 17 mg	-	-	-	170	-	-	~ 37 mg	-	-	>	-	370	-	~ 18 mg	-	-	-	-	180	-	-	-	720
b14* taurine (mg)	0	0	0	0	0	-	2.09 mg	0	0	-	6.5	0	0	0	0	-	~ 5 mg	0	-	0	0	>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.

- *b13: 10 mg w/ each meal

- *b14 (taurine): 30 mg w/ each meal, 120 mg total

- *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:

- 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

- black diamond brand medium cheddar cheese

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

- dempster's whole grain double flax bread

- bulk barn nutritional yeast

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

 2 ) pasta salad bowl:

- yogurt is high in b5 and b8 and b12 and choline.

- one tbsp of imitation bacon bits (isoflavones, maybe)

- lemon/lime (probably for phytonutrients) 

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

- red clover (if locatable or foragable, for phytoestrogens)

- alfafa?

- 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). b15/dmg.

- 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.

- 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:
- salami (45 g) (25% b1, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)

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

- soy meat () <----only choice, really

- 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

need: 6% b1, 75% b3, 45% b4, 65% b5, 15% b6, 25% b8, 55% b9, 60% b12, 10% k

==========

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?)

10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 

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