it's actually the second part that this is really about, as the dressing is going to have around twenty ingredients. the pasta chart is going to be crowded, on it's own.
but, this is far more readable, and this will be far more useful in the long run:
| fruit bowl (12:00) |
coffee |
||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| guava raw cut 1-2 30 g |
banana raw cut 1 118 g |
straw berry raw cut 4-8 100 g |
avocado raw cut 2 150 g |
kiwi raw cut 1 69 g |
van soy milk light 1.6 cups 400 ml |
cherry ice cream 1 scoop 150 ml (82.5 g) |
cherry yogurt 2 tbsp 50 g |
nut yeast 1 tsp 3+ g |
vector cereal 1/4 cup 15 g |
all bran 3/4 cup 45 g |
ground flax seed 1 tbsp 7 g |
algal oil 1 tsp |
sum | bounds | coffee 1 cup 350 ml |
choc soy 50 ml |
total | ||
| raison d'etre | b5,8 c s |
b5,7 b20 c mn |
b5,9 c s mn |
b3,5,7 b8,9,16 b20,c,e k1,f1,s k |
b5,8 b20 c,e k1 s |
a b3,4,5 b7,9,12 b16,20 d,f1,f2 ca |
a b5,7 b12,13 b16,20 k2 |
a b5 b12 b20 |
b1,2 b3,4 b5,6 b7,9 b12 b16 |
a b5,7,9 b15,20 e |
b3,5,7 b8,9,15 b16,20 e,f1 mg,p,k fe,cu,zn |
b7 f2 |
f3 f4 |
||||||
| calories | 20.4 | 105 | 32 | 240 | 42 | 96 | 168 | 17.5 | 11.25 | 59.2 | 125 | 37.4 | - | 953.75 | <1000 | 0 | 32 | 985.75 | |
| cost | .40 | .15 | .77 | .96 | .39 | .99 | .43 | .19 | .13 | .14 | .39 | .04 | - | $4.98 | <$3.33?? | .10 | .12 | $5.20 | |
| v i t a m i n l i k e c o m p o u n d s |
a retinol (900 μg rae) |
9.3 μg |
3.54 μg |
1 μg |
10.5 μg |
2.76 μg |
16 % |
9.6 % |
3 % |
0 |
~ 4.0909 % |
0 | 0 | - | 35.5 r:32.5 c:3 |
30<r<100 | 0 | r:2 % |
37.5 r:34.5 c:3 |
| b1 thiamin (1.2 mg) |
.0201 mg |
.037 mg |
.024 mg |
.101 mg |
.019 mg |
12.8 % |
0.033825 mg |
3 % |
155.625 % |
~ 5.4545 % |
75 % |
.115 mg |
- | 281 u:29 |
>125 | 4 % |
1.5 % |
286.5 | |
| b2 [g, j] riboflavin (1.3 mg) |
.012 mg |
.086 mg |
.022 mg |
.195 mg |
.017 mg |
40 % |
.198 mg |
5 % |
144.375 % |
~ 6.5454 % |
12.5 % |
.011 mg |
- | 250 u:41.5 |
>131 | 20.5 % |
5 % |
275.5% | |
| b3 niacin (16 mg) |
.3252 mg |
.785 mg |
.386 mg |
2.61 mg |
.235 mg |
16 % |
.0957 mg |
.059 mg |
65.625 % |
~ 9.8181 % |
31.25 % |
.216 mg |
- | 152 n:60.5 f:91.5 |
>125 f<200 |
4 % |
2 % |
158 n:64.5 f:93.5 |
|
| b4* adenine (75 mg) |
? | 1.416 mg |
0.5 mg |
15.9 mg |
? | 30.88 mg |
1.9449375 mg |
1.025 mg |
49.38 mg |
0.6 mg |
1.8 mg | ? | - | 138 | >100 | ? | 5 % |
143 | |
| b5 pantothenic acid (5 mg) |
.1353 mg |
.394 mg |
.125 mg |
2.08 mg |
.126 mg |
24 % |
0.479325 mg |
.194 mg |
2.25 % |
~ 5.1818 % |
10 % |
.069 mg |
- | 113.5 u:72 |
>110 | 18 % |
3 % |
134.5 | |
| b6 pyridoxine (1.7 mg) |
.033 mg |
.433 mg |
.047 mg |
.386 mg |
.043 mg |
9.6 % |
.0396 mg |
.029 mg |
133.125 % |
~ 6.8181 % |
12.5 % |
.033 mg |
- | 223 u:61 |
>118 | 0 | 1 % |
224 | |
| b7 [h] biotin (35 μg) |
? μg |
1.652 μg |
0.8 μg |
7.95 μg |
.966 μg |
15.6 μg |
2.145 μg |
1 μg |
45 % |
~ 23.3766 % |
7.515 μg |
2.52 μg |
- | 183 u:114.5 |
>171 | 0 | 5.5 | 188.5 | |
| b8* inositol (1000 mg) |
30 mg |
0 mg |
13 mg |
69 mg |
93.84 mg |
27.552 mg |
7.425 mg |
8 mg |
14.85 mg |
.75 mg |
123.3 mg |
13.65 mg |
- | 40 | >30 | 0 | 1 | 41 | |
| b9 [m, b11, r] folic acid (400 μg dfe) |
14.7 μg |
23.6 μg |
24 μg |
122 μg |
17.2 μg |
n:9.6 f:0 % |
4.125 μg |
1 μg |
35.625 % |
~ 9.2727 % |
12.5 % |
6.09 μg |
- | 120 n:62.5 f:57.5 |
>100 f<133 |
1.75 % |
1.25 % |
123 | |
| b12 [t] cobalamin (2.4 μg) |
0 |
0 |
0 | 0 | 0 | 80 % |
.6435 μg |
7.5 % |
187.5 % |
0 | 0 |
0 | - | 301.5 n:34 f:267.5 |
>250 n>30 |
0 | 10 % |
311.5 n:34 f:277.5 |
|
| b13* orotic acid (10 mg) |
- | - | - | - | - | - | 12.890625 mg |
2.578125 mg |
- | - | - | - | - | 155 | >100 | - | - | 155 | |
| b14* taurine (100 mg) |
0 | 0 | 0 | 0 | 0 | 0 | 1.5675 mg |
1.65 mg |
0 | 0 | 0 | 0 | - | 3.2 | t:>120 ---> |
- | - | ---> | |
| b15* betaine (550 mg) |
0.03 mg |
.118 mg |
.2 mg |
1.05 mg |
.345 mg |
3.2 mg |
.9075 mg |
.35 mg |
0 | 25.5 mg |
162 mg |
.217 mg |
- | 35 | >30 | ~ 0 |
~ 0 |
35 | |
| b16* choline (550 mg) |
2.28 mg |
11.6 mg |
5.7 mg |
21.3 mg |
5.38 mg |
96 mg |
21.45 mg |
8 mg |
12.3 mg |
2.85 mg |
22.05 mg |
5.51 mg |
- | 39 | >30 | ~ 1.68 % |
~ 2.23 % |
43 | |
| b20* [I] l-carnitine (29 mg) |
.06 mg |
.236 mg |
0 mg |
1.95 mg |
.138 mg |
.24 mg |
3.3 mg |
2.0 mg |
.072 mg |
.225 mg |
.675 mg |
.0357 mg |
- | 30.5 | 30>s>35 | 0 | 0 | 30.5 | |
| c ascorbate (90 mg) |
68.4 mg |
10.3 mg |
58.8 mg |
15 mg |
64 mg |
0 |
0 |
0 |
0 |
~ 6.8181 % |
0 |
.042 mg |
- | 247 u:240.5 |
>234 | 0 | 0 | 247 | |
| d calciferol (15 μg) |
0 | 0 | 0 | 0 | 0 | d2: 72 % |
d3: .165 μg |
d3: 7.5 % |
0 | d3: ~ 1.6363 % |
0 | 0 | - | 82 u:1.1 d2:72 d3:10 |
>40 | 0 | d2: 9 % |
91 d2:81 d3:10 |
|
| e alpha- tocopherol (15 mg) |
.219 mg |
.118 mg |
.29 mg |
3.1 mg |
1.01 mg |
.24 mg |
.2475 mg |
0 mg |
0 mg |
~ 9.8181 % |
.5355 mg |
0.022 mg |
- | 48 n:38.5 |
>40 n>30 |
0 | 0 | 48 n:38.5 |
|
| f1* linoleic acid (17 g) |
.0864 g |
.0543 g |
.09 g |
2.511 g |
.17 g |
2.24 g |
.226875 g |
0 | 0 | ~ .32727 g |
.837 g |
.414 | - | 6.95684772727 g 40.9% |
>30 | 0 | .4 g 2.35% |
7.35684772727 g 43.25% |
|
| f2* alpha linolenic acid (1.6 g) |
.0336 g |
.0319 g |
.065 g |
.167 g |
.029 g |
.32 g |
.144375 g |
0 | 0 | ~ .05454 g |
.0639 g |
1.597 g |
- | 2.50632045454 g 156.67 % |
>30 | 0 | .06 g 3.75% |
2.56632045454 g 160.42% |
|
| f3* eicosa pentaenoic acid (0.375 g) |
- | - | - | - | - | - | - | - | - | - | - | - | + | 30+ | - | - | - | - | |
| f4* docosa hexaenoic acid (0.250 g) |
- | - | - | - | - | - | - | - | - | - | - | - | + | 30+ | - | - | - | - | |
| f1:(f2+f3+f4) ratio | - | - | - | - | - | - | - | - | - | - | - | - | - | 2.775 | - | - | - | 2.867 | |
| k1 phyllo quinone (120 μg) |
.78 μg |
.59 μg |
2.2 μg |
31.5 μg |
27.8 μg |
11.712 μg |
.2475 μg |
.1 μg |
0 | .136 μg |
2.34 μg |
.301 μg |
- | 65 |
30<s<67 | 0 | 1 | 66 | |
| k2 mena quinone (180 μg) |
0 | 0 | 0 | 0 | 0 | 0 | ~ 55.85 μg |
~ 0 μg |
0 | 0 | 0 | 0 | 0 | 31 | 30<s<67 | 0 | 0 | 31 | |
| k1+k2 | - | - | - | - | - | - | - | - | - | - | - | - | - | 96 | 90<s<110 | 0 | 0 | 96 | |
| s* salicylic acid (10 mg) |
.606 mg |
0 | 1.36 mg |
.9 mg |
.2208 mg |
0 | 0.085 mg |
.0425 mg |
.024 mg |
0 | 0 | 0 | 0 | 32 | >30 | 17.5 % |
0 | 49.5 | |
| e l e m e n t s |
f fluorine (4000 μg) |
- | 2.6 μg |
4.4 μg |
10.5 μg |
- | - | - | - | - | - | - | - | 17.5 μg 0.44 % |
- | - | - | - | |
| na sodium (1500 mg) |
.6 mg |
1.18 mg |
1 mg |
10.5 mg |
2.07 mg |
48 mg |
54 mg |
27.5 mg |
5.625 mg |
~ 56.2 mg |
237.5 mg |
2.1 mg |
- | 446 29.75% |
- | - | - | - | |
| mg magnesium (420 mg) |
6.6 mg |
31.9 mg |
13 mg |
43.5 mg |
11.7 mg |
32 % |
- | - | .9 % |
~ 5.45 % |
62.5 % |
27.4 mg |
- | 133 | - | - | - | - | |
| p phosphorus (1250 mg) |
12 mg |
26 mg |
24 mg |
78 mg |
23.5 mg |
16 % |
- | 4 % |
3 % |
~ 3.55 % |
37.5 % |
44.9 mg |
- | 80.5 | - | - | - | - | |
| s sulfur (?) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
| cl chlorine (2.3 g) |
- | - | - | - | - | - | - | - | .3 % |
- | - | - | - | - | - | - | - | - | |
| k potassium (3400 mg) |
125.1 mg |
422 mg |
153 mg |
728 mg |
215 mg |
368 mg |
- | 90 mg |
~ 64.13 mg |
~ 43.1 mg |
475 mg |
56.9 mg |
- | 2740.23 80.6% |
- | - | - | - | |
| ca calcium (1300 mg) |
5.4 mg |
5.9 mg |
16 mg |
18 mg |
23.5 mg |
48 % |
4.8 % |
5 % |
0 |
~ .818 % |
5 % |
17.8 mg |
- | 70 | - | - | - | - | |
| cr chromium (.035 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
| mn manganese (2.3 mg) |
.045 mg |
.319 mg |
.386 mg |
.213 mg |
.068 mg |
- | - | - | .9 % |
~ .3 mg |
- | .174 mg |
- | 53 | - | - | - | - | |
| fe iron (18 mg) |
.078 mg |
.307 mg |
.41 mg |
.825 mg |
.214 mg |
16 % |
- | 0 | .1875 mg |
~ 8.45 % |
43.75 % |
.401 mg |
- | 81.5 | - | - | - | - | |
| cu copper (.9 mg) |
.069 mg |
.092 mg |
.048 mg |
.285 mg |
.09 mg |
- | - | - | 1.2 % |
~ .136 mg |
.468 mg |
.085 mg |
- | 143 | - | - | - | - | |
| zn zinc (11 mg) |
.069 mg |
.177 mg |
.14 mg |
.96 mg |
.097 mg |
16 % |
- | - | 3.75 % |
~ 13.6 % |
31.25 % |
.304 mg |
- | 80.5 | - | - | - | - | |
| se selenium (55 μg) |
.18 μg |
1.18 μg |
.4 μg |
.6 μg |
.138 μg | - | - | - | 6 % |
- | 4.23 μg |
1.78 μg |
- | 21.5 | - | - | - | - | |
| mo molybdenum (.045 mg) |
- | - | - | - | - | - | - | - | 16.05 % |
- | - | - | - | - | - | - | - | - | |
| i iodine (.15 mg) |
- | - | - | - | - | - | - | - | - | ~ 15.8 % |
- | - | - | - | - | - | - | - | |
i will continue to post them all together, but this is a quick update for now.