this update has taken far longer than i wanted it to, because i tried to avoid sleeping last night to get nectarines in the morning (done.) and then had to wait until the afternoon because it was raining and then had to actually sleep. on top of that, the disgusting pigs upstairs are back at it again, after having stopped for a brief while. it's frustrating, but there's no use in cleaning in here until that issue is dealt with - and it could be quite a while, it seems.

i don't know why they keep starting and stopping, except...

it doesn't seem to be the main dude cop that smokes but some kind of female sidekick, and the dude cop at the least tolerates it in ways i never will and don't want to. i keep calling on the pigs to send me a cop that doesn't smoke, please - if they have to continue to monitor me while i harmlessly type into my computer. fucking idiots....

let me just finish this up before i catch up on breakfast.

the purpose of the lime is inositol (10%+ the rdi), but it's also another decent shot of c. there are more obscure benefits to limes that i'll get to later; this add wasn't random. but, i put it in now to get to the 30% inositol levels, and that now closes that problem in the first two meals. a glass of citrus juice with the eggs will get me up over 1000, total.

limes are cheap and plentiful, and i intend to eat them with the pith, but not the peel. i wish i could get better data, but it's assumed in this culture that you're wasteful. so, i'm undershooting it and i know it.

maybe i'll make a video in the end showing the world how i do it, but for now i'm gong to update the chart a little to specify how i'm eating certain things.

and, i'll just dump the data in....data from usda unless otherwise noted, as always.

vitamin a: 1.34

(918.5 + 314 + 1.14583333333 + 1.64 + 1.34)/900 = 137%. still.

b1: 0.02

(.108 + .0174 + .0726 + .025 + .1275  + 0.02)/1.2 = 0.30875---->31%

that's +2%.

b2: .013

(.17 + .2568 + .0638 + .033 + .0285 + .013)/1.3 = 0.43469230769--->43%

that's +1%

b3: .134

(1.958 + .0354 + 1.0813 + .274 + 0.92 +.134)/16 = 0.27516875---->27.5%

that's +1%.

b4: as before, this is both unclear and relatively unimportant.

b5: .145

(.634 + .23705 + .246 +.3003 + .127 + .056 + .145)/5 = 0.34907--->35%

+3%

b6: .029

(.582 + .0781+ .0396 + .1518 + .055 + .06 + .029)/1.7 = 0.58558823529--->58.5%

+1.5%

b7: .5*.67 = 0.335 <---data for lemons

source: http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data4h.html

(6.6 + .22 + 1.038 + 5.5 + 2.73 +  .335)/35 = 0.46922857142--->47%

+1

b8: 1.94*67 = 129.98

source: https://pdfs.semanticscholar.org/a4fe/6e428501f09d5bf283459527b87dbf432aa3.pdf

(114 + 41.25 + 5.4 + 13.2 + 9.84 +  14.85 + 129.98)/1000 = 0.32852--->33%

that's green territory, which is the purpose of the add.

b9: 5.36

(92 + 16.2 + 20.9 + 89.4 + 1.1 + 5.36)/400 = 0.5624 ---> 56%

that's + 1

b12: 0

b13: 0

b14: 0

b15: .088 mg

i had to use the "lime juice" entry at the usda, and it might at first seem like an underestimate. but, my other sources put oranges and grapefruits around .11-.13 mg/100g, so .12*.67 = 0.0804, which is about right. i'm going to stick with the .088.

(.2 + 103.4 + .42 + .44 + 106+ .088)/550 = 0.38281454545, which is no further change in the chart.

b16: 3.42

(11.2 + 8.25 + 9.9 + 9.68 + 4.92 + 12.3 + 3.42)/550 = 0.10849090909--->11%

+1%

b20: ?. it should be low to zero.

c: 19.5 mg

(255.4 + 6.49 + 4.02 + 0.05 + 19.5)/90 = 3.17177777778--->317%

+21.5%

d: 0

there was a typo in the amount of vitamin c in kiwis that's been corrected. i dropped the '6' in '69'.

i've also got some sunflower seeds for this bowl, but i need to add the fibre for the fruit bowl in first as the next add.

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 raw cut 1 129 g	ban ana raw cut 1 136 g	str awb err ies raw cut 5-6 150 g	avo cdo raw cut 2* 75 g	kiwi raw cut 1 75 g	van soy milk 250 ml	che rry ice crm 200 ml 1 scp	nut yst 1 med tsp 3 g	fort crl 55 g	grd flax seed 1 tbsp 7 g	sum	red pep per raw cut 1 200 g	dur um wht fet 55 g + h20	med chd chs raw cut 60 g	car rot raw cut 1 110 g	beet raw cut 1 82 g	hull hemp seed 1 tbsp 10 g	yog urt	nut yst 1 med tsp 3 g	lime raw cut with pith 1 67 g	sum	frd egg 2* 70 g	med chd chs raw slic 30 g	marg 2 tsp 10 g	whl wht brd w/ grm + flax raw 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 b16 c	b5 b16 c	b5 b16 c	b3,4 b5,7 b8,9 b16 c f1,k	b5,8 b16 c k	a b3,4 b5,7 b12 b16 d	a b5 b12 b13 b16	b1,2 b3,4 b5,6 b7,9 b12 b16	a,e b3,5 b7,9 b16 c	o-3		b3,4 b8,9 c	b3,8 b9 b15	a b12 b13	a b3	b9 b15	b3 o-3	b5 b12 b13 b16	b1,2 b3,4 b6,8 b9 b12	b8		a b2,7 b12 b16 d	a b12 b13	d	o-3	b2,7 b12	c		caf fei ne
a retinol (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	1.64 μg	0	-	0	1.34 μg	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	.025 mg	.1275 mg		~ 155 %	.02 mg	232 u:31	0.06 mg	.0087 mg	0	10.5 %	~ 103 %	-	119 u: 5.5	0.1 mg	3 %	11 u:8	579
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	.033	.0285 mg	-	~ 144 %	.013 mg	209.5 u:43	.684 mg	.1284 mg	0	3 %	~ 96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	665
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	.274 mg	0.92 mg	-	~ 65 %	.134 mg	128.5 n:27.5 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	340.5 n:75 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	.127 mg	.056 mg		2.25 %	.145 mg	37 u:35	2.292 mg	0.123 mg	0	5 %	1.5 %	-	54.5 u:48	1.808 mg	6 %	42 u:36	245.5
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	.055 mg	.06 mg		~ 133 %	.029 mg	191.5 u:58.5	.255 mg	.0198 mg	0	3.5 %	~ 88 %	-	107.5 u:16	~ 0	2 %	2	531
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	~ 0 μg	2.73 μg		45 %	.335 μg	92 u:47	~ 58.33 μg	.519 μg	4.5474 μg	3 %	30 %	-	214 u:181	0	~ 11 %	11	521
b8* inositol (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	41.25 mg	5.4 mg	13.2 mg	9.84 mg	-		14.85 mg	129.98 mg	33	12.6 mg	2.7 mg	~ 16 mg	52.54 mg	9.9 mg	-	9	-	-	~ 0	82
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	89.4 μg	1.1 μg		~ 35.5 %	5.36 μg	130.5 n:56 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	315.5 n:148 f:167.5
b12 [t] 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	0	-	187.5 %	0	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 (100 mg)	0	0	0	0	0	-	2.09 mg	0	0	-	6.5	0	0	0	0	0	-	~ 5 mg	0	-	-	0	0	>0	0	0	0	-	0	>0	-	-
b15* betaine (550 mg)	.258 mg	.136 mg	.3 mg	1.05 mg	.375 mg	2.048 mg	1.034 mg	0	~ 45.293 mg	.217 mg	9	.2 mg	103.4 mg	.42 mg	.44 mg	106 mg	-	-	0	.088 mg	38	.414 mg	.21 mg	.01 mg	~ 74.522 mg	0	-	13.5	.7 mg	.8 mg	0	60.5
b16* choline (550 mg)	8 mg	13.3 mg	8.55 mg	21.3 mg	5.85 mg	61.44 mg	28.6 mg	12.3 mg	6 mg	5.51 mg	31	11.2 mg	8.25 mg	9.9 mg	9.68 mg	4.92 mg	-	-	12.3 mg	3.42 mg	11	438 mg	4.95 mg	1.1 mg	9.99 mg	8.2 mg	-	84%	18.52 mg	24.576 mg	8	134
b20* [I] l-carnitine (29 mg)	2.0769 mg	.272 mg	~ 0 mg	1.875 mg	?	~ 0 mg	4.4 mg	.07335 mg	.825 mg	?	-->	?	.43175 mg	2 mg	.33 mg	~ 0 mg	?	~ 12.2 mg	.07335 mg	?	-->	.56 mg	1 mg	.105 mg	.2997 mg	.0489 mg	-	-->	~ 0 mg	~ 0 mg	-->	92
c ascorbate (90 mg)	6.97 mg	11.8 mg	88.2 mg	15 mg	69.525 mg	0 %	0 %	0 %	25 %	.042 mg	238 u: 213	255.4 mg	0 %	0 %	6.49 mg	4.02 mg	0.05 mg	-	0	19.5 mg	317 (all u)	0	0	0	0	0		0	0	0	0	555 u:530
d calciferol (15 μg)	0	0	0	0	0	d2: 45 %	d3: .22 μg	?	d3: 6 %	0	52.5 u:1.5 d2:45 d3:7.5	0	0	d3: .36 μg	0	0	0		?	0	2 u:2 d2:0 d3:2	d3: 3.03 μg	d3: .18 μg	d3: 30 %	0	0	-	51 u:21 d2:0 d3:51	0	d2: 18 %	18 u:0 d2:18 d3:0	123.5 u:24.5 d2:63 d3:60.5
e alpha- tocopherol (15 mg)	.993	2	1.5	16	10	0	2	0	36	0	67.5	13	1	1	2	.033 mg	7	-	0	.22 mg	24	9	.5	20	1.5	0		31	0	0	0	122.5
f1* linoleic acid omega-6 (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 (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

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

- b1 (thiamin): 125% w/ each meal

- b2 (riboflavin): 131% w/ each meal

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

- *b4 (adenine): 75 mg w/ each meal

- b5 (pantothenic acid): 110% w/ each meal

- b6 (pyridoxine complex): 118% w/ each meal

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

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

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

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

- *b13 (orotic acid): 10 mg w/ each meal

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

- *b15 (betaine): 165 mg w/ each meal, 660 mg total

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

- *b20 (l-carnitine): at least 29 mg per day total, but no more than 47 mg per day.

- c (ascorbic acid): 234% w/ each meal, 700% total.

- d: 40% + per meal, 150% total. 120%+ d3, total.

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

- f1:

- f2: 

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

1) bran/fibre option for the fruit bowl will boost betaine a lot

 2 ) pasta salad bowl:

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

- beets good for betaine

- 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) 

9) betaine 

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