this update corrects the data for avocado, as the value i had plugged in is not reflective of what i bought. the avocados all weighed between 110 and 125 g, not 200 g. so, i'm lowballing at 100 g. data still from the self site [usda]. they're still not ripe yet, but they're closer.

i'm also updating the data for flax to make it a tablespoon. 

together, those two changes really dramatically lower the 6:3 ratio, in preparation for a possible soybean caesar dressing. it actually even takes my total omega-6 requirements back into the 75%+ range, meaning my previous concerns about avocados are not likely relevant to this diet, in particular. this is not an endorsement of avocados, and i would still advise being careful with them, but i'm so careful about fat, in general, that i actually need a source of it...

the avocado was brought in to fill the holes for b1, b3, b5, b6, b9, e & f1. after replacing the repackaged skim milk with nutritional yeast, b1 & b6 plugged up, leaving b3, b5, b9, e & f1 - with b5 still not sufficient. this correction takes me further away from b5, and reduces my total daily f1 into the yellow zone, but doesn't affect b3, b9 or e - other than to assert the necessity of the avocado for those reasons, relative to the existing choices. 

a little powdered milk will help with b5 & choline and i think that's the right answer.

top line items in green indicate necessary to complete requirements of reasons following in blue, relative to already existing additions. these items are untouchable.

it is not yet clear whether i should return to one banana or not, at this time. it would reduce the b5 that much more, and get me to the yellow for b9. more components are required.

while the reduction in k is the upside of the smaller avocado, it is not enough to bring back a second kiwi.

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 2*8" 2* 136 g	avo cado 1 100 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 3"x4" 175 g	dur um wht fet 100 g + h20	med ched chse 60 g	carrot 8" 72 g	hulled 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	b9 fibre	b3 b9 o-6	vit c viit e	vit a vit d v b7	sat fat vit a	b vit	b3 e a	o-3		vit c vit a 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)	4	3	1	10	13	0	15	0	46 r:38 c:8	103	1	30	241	0	-	0	375 r:30 c:345	21	15	10	0	-	-	46 r:46 c:0	0	4	4 r:4 c:0	471 r:118 c:353
b1 thiamin	6	4	1	8	5	103	20	8	155	6	84	1	3	11	-	103	208	6	.5	0	10.5	-	-	17	8	3	11	391
b2 [g, j] riboflavin	12	8	1	25	10	96	24	1	177	8	41	13	2	2	-	96	162	42	6.5	0	3	-	-	51.5	32	10	42	432.5
b3 niacin	10	9	1	10	1	43	36	1	111 n:22 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	257.5 n:49 f:208.5
b4* adenine (mg)	3.26	-	0.3	19.3	0.9735	-	-	-	-	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid	10	14	1	15	5	0	19	1	65	5	8.5	2.5	2	1	-	0	19	21	1	0	5	-	-	27	20	4	24	135
b6 pyridoxine	50	13	2	6	1	88	25	2	187	24	7	2.5	5	3.5		88	130	12	1	0	3.5	-	-	16.5	0	2	2	335.5
b7 [h] biotin (rdi: 35 mcg)	20	-	?	30	1	0	86	-	137	16.5	1	3	12	8	-	0	40.5	65	1.5	13	3	-	-	82.5	?	12	12	272
b8* inositol (mg) (myo or lipid)	20	-	102	25	5	-	-	-	152	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid	14	20	6	6	1	23	34	2	106	19	71	3	3	3	-	23	122	18	1.5	0	5	-	-	24.5	4	2	6	258.5
b10* pABA	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin	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	20	-	-	-	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	-	~0	~0	2	-	-	-	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	-	~0	0?	~0	-	-	-	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline	4	2.5	1	11	5	-	-	1	24.5	2	2.5	2	1	-	-	-	7.5	68	1	0	2	-	-	71	3	4.5	7.5	110.5
b20* [aka I] l-carnitine	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	40	17	117	4	0	0	25	~0	203	350	0	0	7	0	-	0	357	0	0	0	0	-	100+	100+	0	0	0	660+
d (fat sol)	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)	2	10	10	0	2	0	36	0	60	13	1	1	2	7	30+	0	24	9	.5	20	1.5	-	30+	31	0	0	0	115
f1* linoleic acid omega-6 (g)	0.1252	1.689	0.187	1.5	.300	0	1.2	.414	5.4152	.0738	.540	.3462	.0828	2.87	-	0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	15.53
f2* alpha linolenic acid omega-3 (g)	0.0734	.110	0.0319	0.2	.200	0	0.2	1.597	2.4123	.041	.024	.219	.0014	.93	-	0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	5.34
f1:f2 ratio	-	-	-	-	-	-	-	-	2.245	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	2.91
k (fat sol)	2	26	38	5	0	0	-	-	71	10	1	1	12	0	-	0	24	9	.5	10	.5	-	-	20	0	2	2	144
q1* coenzyme q10 (mg)	0.272	-	0.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	3.536	-	2.025	.063	.2101	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	-	~0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 120% of pre-formed + 300% of convertible, total daily. 30% + pre-formed per meal.

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

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

- 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

- 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:

1) fruit bowl:
- rosehips (if locatable)  <------------ a, b2, b3, b5, e

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)

==========

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