ok, so i had to spend a lot of time rebuilding tabs after another unwanted reboot. can you cops just fuck off?

i want to measure k2, so i'm going to give it another shot, and i think i've got the data i want, and it's actually not as bad as i thought.

k2 is only found in animal derived products or products fermented with bacteria. there is neither k2 in plants nor in fungi. so, that scratches most of the entries off the list and really just leaves dairy (including cheese), any bits of salami i may keep (and, salami is fermented...) and egg. perhaps k2 is something that could be added to something like soy milk, in the long run - and it works with d and calcium for bone health, so that would make sense. for now, the number of potential sources is relatively small.

how much, though? the answer i've seen thrown around as a minimal level is 33, and i was going to use that as a baseline, but it seems like i should really pull that up quite a lot. the following article summarizes some of the evidence and reminds you that eating large amounts of meat for your health is maybe not the best idea.

https://veganhealth.org/vitamin-k/

multiple sources seem to suggest that the bioavailable forms are mk-4 & mk5-mk-9, with the longer chain forms having minimal bioavailability. see:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353270/

see also:

Long-chain menaquinones (longer than MK-4) include MK-7, MK-8 and MK-9 and are more predominant in fermented foods such as natto. Longer-chain menaquinones (MK-10 to MK-13) are produced by anaerobic bacteria in the colon, but they are not well absorbed at this level and have little physiological impact.[1]

https://en.wikipedia.org/wiki/Vitamin_K2

this is a survey that builds on the veganhealth article and suggests that mk-7-mk-9 proportionally decreased the effects of arterial calcification, up to intakes of around 180 μg.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/

i'm left to conclude that, whatever the rdi is eventually set to, it's probably going to be above 180 μg. so, that's what i'm picking to start with, until further clarification presents itself.

while the concerns around clots & estrace will persist with k2, i think i should still be able to clear it. the higher chain menaquinones may potentially present a problem, so let's hope i really can't absorb them. 

so, here's my requirements, then:

- k2 (menaquinone): mk4--->mk-9 only. 30%+ per meal, should not exceed 67%/meal. 120+% total. stay below 200%.

while there are a lot of sources that report incomplete results by focusing on one or two types of menaquinone, i'm using this article as the primary source because it is actually comprehensive, and, by doing so, it produces results that may be surprising:

https://academic.oup.com/cdn/article/1/6/e000638/4558638

for the fruit bowl, specifically, 

skim yogurt: ~0

ice cream:  the sum is:

9.3 + 442 = 451.3

assuming 15% cream, 

.15*(451.3)*.825 = 55.848375

55.848375/180 = 0.31026875

so, the ice cream on it's own is both sufficient & substantive.

the pasta bowl:

yogurt: ~ 0

cheddar cheese: the sum is:

9.5 + 0.4 + 0.9 + 0.8 + 5.6 + 175 = 192.2

192.2*.6 = 115.32

115.32/180 = 0.64066666666

the cheddar cheese seems to be a substantive source, then, too.

eggs:

the cheese alone, at 30 g, would be about 175%:

192.2*.3/180 = 0.32033333333

but, adding eggs and salami,

eggs: 15.5/2 (yolk) + .9 (white) = 8.65   [data from wiki]

salami: 28*.3 = 8.4  <----salami is fermented, so this is a better than normal source 

[data from https://www.nutritionadvance.com/foods-high-in-vitamin-k2/, which links to a broken link at the usda]

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

17.05/180 = 0.09472222222

0.32033333333 + 0.09472222222 = 0.41505555555

0.31026875 + 0.64066666666 + 0.41505555555 = 1.36599097221 ~ 136.5%

so, i'm getting quite a lot of k2, it would seem, after all. but, it demonstrates the importance of dairy, once again, in a nearly vegan diet.

the salicylic acid will come up, last, as vitamin s.

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 (0:00)							coffee
		gua va raw cut 1-2 30 g	ban ana raw cut 1 118 g	str aw ber rry raw cut 4-8 100 g	avo cado raw cut 2 150 g	kiwi raw cut 1 69 g	van soy milk 1.6 cups 400 ml	cher ry ice crm 1 scp 150 ml (82.5 g)	che rry yog urt 2 tbsp 50 g	nut yst 1 big tsp 3+ g	vec tor fort crl 1/4 cup 15 g	all bran 3/4 cup 45 g	grd flax seed 1 tbsp 7 g	alg al oil 1 tsp	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	mar gar ine 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	ul
	raison d'etre	b5,8 c	b5,7 b20 c	b5 b9 c	b3,5 b7,8 b9,16 b20 c e,k1 f1	b5,8 b20 c e,k1	a b3,4 b5,7 b9,12 b16 b20 d f1,f2	a b5,7 b12 b13 b16 b20 k2	a b5 b12 b20	b1,2 b3,4 b5,6 b7,9 b12 b16	a b5 b7 b9 b15 b20 e	b3,5 b7,8 b9 b15 b16 b20 e f1	b7 f2	f3 f4		b3,4 b8,9 c	b3,8 b9	a b12 b13	a b3	b9 b15	b3 o-3	b5 b12 b16 d	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
	calories	20.4	105	32	240	42	96	168	17.5	11.25	59.2	125	37.4	-	953.75	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	cost	.40	.15	.77	.96	.39	.99	.43	.19	.13	.14	.39	.04	-	$4.98	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
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	~ 4.1 %	0	0	-	35.5 r:32.5 c:3	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	261.5 r:120.5 c:141	r:300 c:-
	b1 thiamin (1.2 mg)	.0201 mg	.037 mg	.024 mg	0.101 mg	.019 mg	12.8 %	~ .0338 mg	3 %	~ 155 %	~ 5.45 %	75 %	.115 mg	-	281 u:29	.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	643	-
	b2 [g, j] riboflavin (1.3 mg)	.012 mg	.086 mg	.022 mg	.195 mg	.017 mg	40 %	.198 mg	5 %	~ 144 %	~ 6.54 %	12.5 %	.011 mg	-	250 u:41.5	.17 mg	~ 22.5 %	.2568 mg	.0638 mg	.033 mg	.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	672.5	-
	b3 niacin (16 mg)	.3252 mg	.785 mg	.386 mg	2.61 mg	.235 mg	16 %	.0957 mg	.059 mg	~ 65 %	~ 9.82 %	31.25 %	.216 mg	-	152 n:60.5 f:91.5	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	343.5 n:97.5 f:246	f:200 each
	b4* adenine (75 mg)	?	1.416 mg	0.5 mg	15.9 mg	?	30.88 mg	~ 1.945 mg	1.025 mg	49.38 mg	0.6 mg	1.8 mg	?	-	138	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	323	-
	b5 pantothenic acid (5 mg)	.1353 mg	.394 mg	.125 mg	2.08 mg	.126 mg	24 %	~ .4793 mg	.194 mg	2.25 %	~ 5.18 %	10 %	.069 mg	-	113.5 u:72	.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	247	-
	b6 pyridoxine (1.7 mg)	.033 mg	.433 mg	.047 mg	.386 mg	.043 mg	9.6 %	.0396 mg	.029 mg	~ 133 %	~ 6.82 %	12.5 %	.033 mg	-	223 u:61	.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	524	5882
	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 %	~ 23.4 %	7.515 μg	2.52 μg	-	183 u:114.5	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	~ 4.547 μg	3 %	30 %	-	214 u:181	0	~ 11 %	11	500	-
	b8* inositol (1000 mg)	30 mg	0 mg	13 mg	69 mg	93.84 mg	~ 27.55 mg	7.425 mg	8 mg	14.85 mg	.75 mg	123.3 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)	14.7 μg	23.6 μg	24 μg	122 μg	17.2 μg	n:9.6 f:0 %	4.125 μg	1 μg	~ 35.5 %	~ 9.27 %	12.5 %	6.09 μg	-	120 n:62.5 f:57.5	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	304.5 n:149 f:155.5	f:400
	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	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	731 n:131 f:600	-
	b13* orotic acid (10 mg)	-	-	-	-	-	-	~ 12.89 mg	~ 2.578 mg	-	-	-	-	-	155	-	-	~ 37 mg	-	-	-	>	-	-	370	-	~ 18 mg	-	-	-	-	180	-	-	-	705
	b14* taurine (100 mg)	0	0	0	0	0	0	~ 1.568 mg	1.65 mg	0	0	0	0	-	3.2 --->	0	0	0	0	0	-	~ 5 mg	0	-	-	0	0	>0	0	0	0	-	0	>0	-	-
	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	.2 mg	77 mg	.42 mg	.44 mg	106 mg	-	-	0	.088 mg	33	.414 mg	.21 mg	.01 mg	~ 74.52 mg	0	-	13.5	.7 mg	.8 mg	0	81.5	150
	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	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	142	150
	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	?	.43175 mg	2 mg	.44 mg	~ 0 mg	?	~ 6 mg	.072 mg	?	-->	.56 mg	1 mg	.105 mg	.2997 mg	.0489 mg	-	-->	~ 0 mg	~ 0 mg	-->	92	t:162 < 35 each
	c ascorbate (90 mg)	68.4 mg	10.3 mg	58.8 mg	15 mg	64 mg	0	0	0	0	~ 6.82 %	0	.042 mg	-	247 u:240.5	255.4 mg	0 %	0 %	6.49 mg	4.02 mg	0.05 mg	-	0	19.5 mg	317	0	0	0	0	0		0	0	0	0	564	2222
	d calciferol (15 μg)	0	0	0	0	0	d2: 72 %	d3: .165 μg	d3: 7.5 %	0	d3: ~ 1.64 %	0	0	-	82 u:1.1 d2:72 d3:10	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	153 d2:90 d3:63	666
	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	~ 9.82 %	.5355 mg	0.022 mg	-	48 n:38.5	3.16 mg	-	.468 mg	.726 mg	.0328 mg	.313 mg	0	0	.147 mg	54 n:54	1.8 mg	.234 mg	20 %	1.5 %	0		35 n:35	0	0	0	137 n:127.5	6666
	f1* linoleic acid (17 g)	.0864 g	.0543 g	.09 g	2.511 g	.17 g	2.24 g	~ .2269 g	0	0	~ .327 g	.837 g	.414	-	6.956575 g 40.9%	.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 (1.6 g)	.0336 g	.0319 g	.065 g	.167 g	.029 g	.32 g	~ .1444 g	0	0	~ .055 g	.0639 g	1.597 g	-	2.506775 g 156.67 %	.041	.024	.219	.0014	-	.93	-	0	-	1.2154	.228	.1095	.5	.75	0	-	1.5875	~0	.12	.12	5.45
	f3* eicosa pentaenoic acid (0.375 g)	-	-	-	-	-	-	-	-	-	-	-	-	+	30+	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	240
	f4* docosa hexaenoic acid (0.250 g)	-	-	-	-	-	-	-	-	-	-	-	-	+	30+	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	240
	f1:(f2+f3+f4) ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	2.775	-	-	-	-	-	-	2:1	-	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02	4:1
	k1 phyllo quinone  (120 μg)	.78 μg	.59 μg	2.2 μg	31.5 μg	27.8 μg	~ 11.71 μg	.2475 μg	.1 μg	0	.136 μg	2.34 μg	.301 μg	-	65	9.8	.055	1.44	14.52	.164-	0	-	0	.402	28.5	9	.5	10	.5	0	-	12.5	0	2	2	108	<67 each
	k2 mena quinone  (180 μg)	0	0	0	0	0	0	~ 55.85 μg	~ 0 μg	0	0	0	0	0	31	0	0	115.3 μg	0	0	0	~ 0 μg	0	0	64	8.65 μg	57.66 μg	0	0	0	0	36.5	0	0	0	131.5	<67 each
	s* salicylic acid (mg)	-	~0	~1	-	~ 0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
e l e m e n t s	f fluorine (4 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	na sodium (420 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	mg magnesium (2300 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	p phosphorus (1250 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	s sulfur (?)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	cl chlorine (2.3 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	k potassium (3400 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	ca calcium (1300 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	cr chromium (.035 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	mn manganese (2.3 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	fe iron (18 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	cu copper (.9 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	zn zinc (11 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	se selenium (.055 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	mo molybdenum (.045 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	i iodine (.15 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal. <300% pre-formed, daily.

- b1 (thiamin): 125% w/ each meal. no upper limit..

- b2 (riboflavin): 131% w/ each meal. no upper limit.

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

- *b4 (adenine): 75 mg w/ each meal. excess (ie carnivore diet) could potentially trigger gout, not of concern to myself.

- b5 (pantothenic acid): 110% w/ each meal. no upper limit.

- b6 (pyridoxine complex): 118% w/ each meal. no meaningful upper limit - it's set at 5882% of the rdi.

- b7 (biotin): 171% w/ each meal, with 857% total as a goal. no upper limit.

- *b8 (inositol): 300 mg w/each meal, 1200 mg total. no upper limit.

- 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. no upper limit.

- *b13 (orotic acid): 10 mg w/ each meal. no understood upper limit, but excess dairy is bad for heart health.

- *b14 (taurine): 30 mg w/ each meal, 120 mg total <----subject to review, may opt for 120 total, in the end.

- *b15 (betaine): 165 mg w/ each meal, 660 mg total. stay under 825 mg.

- *b16 (choline): 30% + per meal, 120% total. stay under 150%.

- *b20 (l-carnitine): at least 29 mg per day total, but no more than 47 mg per day. between 8.7 & 10 mg/meal, ideally.

- c (ascorbic acid): 234% w/ each meal, 700% total. no meaningful upper limit. (stay below 2222%)

- d (calciferol): 40% + per meal, 160% total. 120%+ d3, total. stay below 666%.

- e (tocopherol): 40% + per meal, w/ 30%+ natural per meal. 160% total. 120%+ natural, total. stay below 6666%.

- *f1 (la): 30%+ per meal, 120% total. no upper limit is set, but be moderate.

- *f2 (ala): 30%+ per meal, 120+% total. at least 25% of f1 total. should be less than f1 total, at most.

- *f3 (epa): 30%+ per meal, 120+% total. stay below 240%.

- *f4 (dha): 30%+ per meal, 120%+ total. stay below 240%.

- k1 (phylloquinone): 30%+ per meal, should not exceed 67%/meal. 120+% total. stay below 200%.

- k2 (menaquinone): mk4--->mk-9 only. 30%+ per meal, should not exceed 67%/meal. 120+% total. stay below 200%.

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:

- natur-a vanilla soy milk (light)

- chapman's premium black cherry ice cream

- yoplait source cherry yogurt

- bulk barn nutritional yeast

- kellogg's vector cereal

- kellogg's all bran original cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- frank's red hot sauce

- natur-a vanilla soy milk (regular)

- astro biobest plain probiotic yogurt 

- 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

- natur-a chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

epa - laver seaweed (also good for b5, e, c, b7 but only if a lot - check availability and price as a potential avocado sub)

epa - wakame seaweed (potentially good as a simple addition)

 2 ) pasta salad bowl:

- one tbsp of imitation bacon bits (isoflavones, maybe)

- olives?

- oregano & pepper (probably for phytonutrients)

- red clover (if locatable or foragable, for phytoestrogens)

- alfafa?

- 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.

- sunflower seeds (raw, hulled) (1 tbsp) <---for b5, mostly, but other things too

- pro-biotic yogurt (2 tbsp)   <------b5, mostly

- 1-2 tsp of yellow mustard [experiment] mustard powder, paprika, turmeric

- 25-30 ml of frank's red hot sauce (original) [experiment]

- 200 ml of soy milk

- a dash of celery salt [experiment]

- a healthy amount of black pepper [experiment]

- dha + epa: anchovy paste (or fillets? or sardines, even? farmed salmon? not tuna. check cost, etc.) & 

- epa - laver, maybe. wakame, maybe. check cost & availability.

- garlic clove (allicin)

- spoonfol of pasta water

- broccoli?

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

==========

remaining items to enter or investigate:

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

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:
5) ergothioneine  (cannot synthesize)   

6) pqq - .2 mg, or 400 ng, but can't find good sources

7) queuine - no rdi determined. milk, whole wheat, tomatoes.

10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 

11) ribose

12) "nucleic acids"?

13) don't forget about heme

14) carnosine

15) vitamin k2 - 33 micrograms, minimum

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  [rutin, troxerutin]
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