when i took the strawberries out, i offset the lost c by doubling the kiwis. the argument was that kiwis were nutritionally superior across the board, and that was fine - so long as the k was kept under a certain level.

with the introduction of the avocado (and while i could always boost the yeast a tad for the b3 & b9, it doesn't help with the b5, of which the avocado is now a leading source, enough that i may end up doubling them), this replacement becomes dangerous and the kiwis had to be scaled back. this requires the reintroduction of a secondary source for vitamin c into the breakfast, which is supposed to be very high in c, by design.

what are my options?

the highest source of c would appear to be my phantom, fantasy fruit, rosehips, but alas - these rosehips are quite high in k, so i'd only want a handful at a time. even so, there's a good shot in a small amount of them, if i could only find them anywhere - although, in small quantities, they lose a lot of their broader potency.

the second best would seem to be black currants, which would appear to be the best option if i want a dark coloured berry. remember that i went through this previously, and concluded that these berries are all pretty much the same, and none of them really have many vitamins, except the few that are high in c. so, i wouldn't be getting much else. i saw some black currant juice the last time i was at the food basics, but haven't seen any actual fruit anywhere. if i ever see any, i'll yoink them, but...

third would be cloudberries, which are native to the northern regions of north america. hey, northerners - ship me some cloudberries. have a few yourself, while you're at it. i've never seen any, anywhere...and don't think they're likely even harvested. that's a great economic opportunity. they look like orangish/golden raspberries, but are much higher in c. as is so often the problem with berries, there's not much else, though...

the fourth option that jumps up is papayas, and i'm going to seriously look at this one. a small papaya cleans up on c, but has some a, some e & some b9 as well - without going overboard on the k. these are native to north america, and i do believe they're readily available. they don't seem overly expensive, either. but, what do papayas taste like? i'm getting mixed messages on the internet; i'll just have to try a few.

strawberries - my previous staple - come in fifth, but they're at least readily available and at least have some b9, unlike rankings 2 & 3. papayas win, though.

option #6 is pineapple, but considering all of the drawbacks, it's hard to make an argument. they don't add anything, either.

oranges are #7, and they have a little b9 in the chewy parts, but the thing about adding fresh oranges to milk is that you get that weird reaction. so, i don't add orange, or grapefruit or etc. i'd be more likely to add orange to the pasta bowl. but, it's an idea if some of the other things collapse.

grapefruit comes in at #8. i used to eat a ton of grapefruit when i was a kid, but stopped because it was giving me cankers. and, there's no b9 in grapefruit; oranges win, clearly.

mulberries are 9. elderberries are 10. gooseberries are 11. none of them help with much else.

12 is mango, but why get a mango if you can get a papaya?

raspberries are next, but they add little else of much value.

so, my serious choices are:

1) papaya

2) strawberries

whatever the option, i should be able to halve the bananas again - so long as i find some other source of b5, which is going to be necessary, regardless. 

i should also point out that strawberries are lower in sugar and calories than papayas.

so, i'm:

1) re-halving bananas. they were doubled for b6, which is no longer necessary.

2) reintroducing a place for strawberries.

this gets my c back up, while retreating back to normal banana consumption.

however, i'm only introducing the strawberries in this update, due to the continuing concern around b5, and the uncertainty as to how i'm dealing with it. that's going to be the next post.

the other thing i need to worry about is choline, but it appears to mostly be fat soluble, meaning i don't need to overdo it. i'll get to that soon, too.

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	straw ber ies 5-6 75 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	vit c b9	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	0	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	2	4	1	8	5	103	20	8	157	6	84	1	3	11	-	103	208	6	.5	0	10.5	-	-	17	8	3	11	393
b2 [g, j] riboflavin	12	1	8	1	25	10	96	24	1	178	8	41	13	2	2	-	96	162	42	6.5	0	3	-	-	51.5	32	10	42	433.5
b3 niacin	10	2	9	1	10	1	43	36	1	113 n:24 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	259.5 n:51 f:208.5
b4* adenine (mg)	3.26	0.375	-	0.3	19.3	0.9735	-	-	-	-	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid	10	2	14	1	15	5	0	19	1	67	5	8.5	2.5	2	1	-	0	19	21	1	0	5	-	-	27	20	4	24	137
b6 pyridoxine	50	2	13	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 (rdi: 35 mcg)	20	2.5	-	?	30	1	0	86	-	139.5	16.5	1	3	12	8	-	0	40.5	65	1.5	13	3	-	-	82.5	?	12	12	274.5
b8* inositol (mg) (myo or lipid)	20	10	-	102	25	5	-	-	-	162	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid	14	4.5	20	6	6	1	23	34	2	110.5	19	71	3	3	3	-	23	122	18	1.5	0	5	-	-	24.5	4	2	6	263
b10* pABA	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin	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	4	1	2.5	1	11	5	-	-	1	25.5	2	2.5	2	1	-	-	-	7.5	68	1	0	2	-	-	71	3	4.5	7.5	111.5
b20* [aka I] l-carnitine	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	40	74	17	117	4	0	0	25	~0	277	350	0	0	7	0	-	0	357	0	0	0	0	-	100+	100+	0	0	0	734+
d (fat sol)	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)	2	1.5	10	10	0	2	0	36	0	61.5	13	1	1	2	7	30+	0	24	9	.5	20	1.5	-	30+	31	0	0	0	116.5
f1* linoleic acid omega-6 (g)	0.1252	0.09	1.689	0.187	1.5	.300	0	1.2	.414	5.5052	.0738	.540	.3462	.0828	2.87	-	0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	15.62
f2* alpha linolenic acid omega-3 (g)	0.0734	0.065	.110	0.0319	0.2	.200	0	0.2	1.597	2.4773	.041	.024	.219	.0014	.93	-	0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	5.40
f1:f2 ratio	-	-	-	-	-	-	-	-	-	2.222	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	2.89
k (fat sol)	2	1	26	38	5	0	0	-	-	72	10	1	1	12	0	-	0	24	9	.5	10	.5	-	-	20	0	2	2	145
q1* coenzyme q10 (mg)	0.272	0.075	-	0.0375	.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 + 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 

- choline?

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:

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