with b3, the rdi changed from 20 mg to 16 mg per day so the data i had in the chart was largely from the previous rdi and the numbers are going to go up across the board. that will be balanced out by the new dv, which i'm boosting to 125% to compensate. that will, however, effect the 200%/meal upper intake level that i've set for fortified niacin to prevent flushes, which is based on 35 mg being a tad more than double the 16 mg target. to reiterate: your body is greedy with niacin and doesn't know how to stop, so you just absorb whatever you ingest, and almost as soon as you ingest it. then, you excrete 80+% of it the very next time you urinate, with only very small amounts going to the liver for redistribution (your liver being the socialist organ that it is). to be clear: 80+% of the niacin you consume is excreted within an hour of consuming it. so, if you take these supplements with 1000x the rdi or whatever, they actually don't do anything at all except put strain on your kidneys.

your body has to process most dietary niacin, though, so it doesn't get absorbed instantaneously - quickly, perhaps, but not immediately upon swallowing, the way that a niacin pill does, or the way that niacin fortified in pasta or cereals does. so, it's only the fortified sources that you need to be concerned about getting ingested too quickly and bursting your capillaries as they get uptaken (which is what a 'niacin flush' is) and the amount to be concerned about is 35 mg all at once - 219% of the rdi.

so, the new requirements - per meal - for niacin are greater than 125% and less than 200% from fortified sources.

here's the data...

banana - .785*2 =  1.57 mg

strawberry - .386*.75 = .2895 mg

avocado -  2.61 mg

kiwi - .341*.75 = 0.25575 mg

ice cream - 1.1*.116  =  0.1276 mg. 

flax seed - 0.216 mg

=======

(1.57 + 0.2895 + 2.61 + 0.25575 + 0.1276 + 0.216)/16 =

5.06885/16 =

0.3168 = 31.68%---->31.5%

unlisted - 31.5%

soy - 10%

yeast - 43%

cereal - 36%

======================

t: 120.5%

n: 31.5%

f: 89%

while higher than the 115% previously constructed, this comes in a little lower than hoped for, due to the fact that most of this is unaltered. only the bananas and avocados are substantive sources, and they contributed all of the minor 5% hike.

the easiest way to resolve this is to move to 3g of yeast, rather than two. the table for b1 & b2 has been updated to reflect that. i will update the other values as i go

b1: 

yeast: 103--->155 (+52)

meal 1 total: 162.5----->214.5 (+52)

grand total: 506.5-----> 558.5(+52)

b2:

yeast: 96----->144 (+48)

meal 1 total: 194---->242 (+48)

grand total: 585-----> 633 (+48)

so,

unlisted - 31.5%

soy - 10%

yeast - 65%

cereal - 36%

======================

t: 142.5%

n: 31.5%

f: 111%

in total, that's a 27.5% increase, just by boosting the yeast and readjusting the calculations.

red peppers - .979*2 =  1.958 mg

cheese - .059*.6 =  0.0354 mg

carrots - 0.983*1.1 =  1.0813 mg

hemp - .10*9.2 = 0.92 mg

==================

(1.958+0.0354+1.0813+0.92)/16 =

3.9947/16 =

0.24966875= 24.97%---->25%

unlisted - 25%

pasta - 66%

yeast - 43%

===============

t: 134%

n: 25%

f: 109%

again, this is a modest increase of 7%, but no adjustments are required.

eggs - 0.038*3 = 0.114 mg

cheese - 0.059*.3 =  0.0177 mg

===================

(.114 + .0177)/16 = 

.1317/16  =

0.00823125 = 0.823 %--->1%

unlisted - 1 %

bread - 6.5%

yeast - 43%

==================

t: 50.5%

n: 1%

f: 49.5%

there is actually no change here, as the amount of niacin in these sources remains minimal. i will still need to seek out a source of niacin, likely in fake meat, even if i boost the yeast, in the end.

coffee:

.34*4 = 1.36 mg

1.36/16 = .085 = 8.5%

coffee - 8.5

soy - 4

=====================

12.5%

this is a minimal boost of a half a percent.

overall:

142.5 + 134 + 50.5 + 12.5 = 339.5%

so, i ended up with an extra 35% in the end.

while there are some concerns with high supplemental niacin intake, none of the fortified foods are at high enough levels to create issues. very, very high levels of niacin over a large amount of time - more than 6000% of the rdi - can cause liver damage, due to the small amount that is stored being proportional. again: your body is greedy with niacin and doesn't know when to stop; it absorbs it all at once and then flushes a large amount of it out, but if you take too much then you'll also store too much. so, you can poison yourself if you take huge doses. while this is evidence that you certainly need a sufficient amount of this chemical, it also suggests that you need to be careful with it. and, i'm nowhere near that concern at this time.

pseudo-b4 is next.

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* 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 cre am 200 ml	nut. ye ast  1 med tsp 3 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	car rot 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)	nut. yeast 1  small tsp 2 g	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	satfat 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	b vit	-		caf	feine
a (fat sol) (900 μg rae)	7.08 μg	.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	0	-	55 r:54 c:1	0	4 %	4 r:4 c:0	266 r:126 c:140
b1 thiamin (1.2 mg)	.074 mg	.018 mg	0.1 mg	.02025 mg	8 %	.0528 mg	155 %	20 %	.115 mg	214.5 u:31.5	.108 mg	84 %	.0174 mg	.0726 mg	.1275 mg	-	103 %	214 u:27	0.06 mg	.0087 mg	0	10.5 %	103 %	-	119 u: 5.5	0.1 mg	3 %	11 u:8	558.5
b2 [g, j] riboflavin (1.3 mg)	.146 mg	.0165 mg	0.195 mg	.01875 mg	25 %	.253 mg	144 %	24 %	.011 mg	242 u:49	.17 mg	41 %	.2568 mg	.0638 mg	.0285 mg	-	96 %	177 u:40	.684 mg	.1284 mg	0	3 %	96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	633
b3 niacin (16 mg)	1.57 mg	.2895 mg	2.61 mg	.25575 mg	10 %	.1276 mg	65 %	36 %	.216 mg	142.5 n:31.5 f:111	1.958 mg	66 %	.0354 mg	1.0813 mg	0.92 mg	-	43 %	134 n:25 f:109	.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	339.5 n:66 f:273.5
b4* adenine (25 mg)	3.26	0.375	-	0.3	19.3	.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	1.5	-	51	40	4	44	234
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	88	-	104.5	0	2	2	423.5
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	30	-	112.5	?	12	12	359.5
b8* inositol (myo or lipid) (1000 mg)	20	10	-	102	25	5	10	-	-	172	99.75	70.27	-	-	-	-	10	-	6.3	-	16	50	10	-	-	-	-	-	-
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	23	-	47.5	4	2	6	294
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	125	-	162	0	20	20	490.5
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	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)	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	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	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	0	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	0	-	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	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	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)	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 + 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

- b1: 125% w/each meal

- b2: 131% w/each meal

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

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