so, this is the pufa write-up.

what are the facts, here?

1) you can in theory synthesize any omega-6 from la and any omega-3 from ala, but you can't convert between any two omega fatty acids, in general. essentially, you can add molecules on to existing ones, but you can't split them well. the reason those two are isolated as building blocks is because they're minimal.

2) the conventional wisdom is that it is hard to build epa and dha from ala, but there are studies like the following that challenge it:

https://academic.oup.com/ajcn/article/92/5/1040/4597496

3) therefore, it is generally recommended to seek out epa and dha.

4) while much woo exists on the topic, there is actually no convincing evidence that supplementing with omega-3s - or even eating regular amounts of seafood - is good enough for your brain or your heart to overpower the sobering realities of heavy metal build-ups in the oceans. i am, personally, more worried about the cognitive effects of mercury than i am about the cognitive benefits of omega-3s and am seeking ways around seafood at almost any cost.

my general philosophy has been to avoid conversion as much as possible, so let me see what i can do about trying to get not just epa & dha but all of the pufas, directly. i'm also going to want to lowball the conversion, within reason - these are fats. to do that, i need to understand what all of the pufas are and how much are recommended.

omega-6s:

18:2 - linoleic acid - 17 g  <-----30% is 5.1

arachidonic acid - < 1 g, directly (total)

omega-3s:

alpha-linolenic acid - 1.6 g <----30% is .48

eicosapentaenoic acid - 0.375 g <--- 30% is .1125   (ul: 900)

docosahexaenoic acid - 0.250 g <--- 30% is .075   (ul: 600)

omega-9s:

these are all monounsaturated fats and will be dealt with in a different context.

source:

https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

i picked epa & dpa numbers using the following logic:

1) there is a recommendation of 250 mg dha

2) there are upper limits of 600 for dha and 900 for epa

3) the recommendation is more than 500 mg epa + dha

4) choosing 375 mg epa allows for the same ratio to 900 as dha has to it's upper limit. that is, 900/375 = 600/250 = 2.4.

the key takeaway to start is that i want requirements for epa & dha in addition to the 1.6 for ala. so, i should ensure that i'm properly separating that data. it won't alter the ratio, which i still want in the 3:1 to 4:1 range. so, i've added two entries to the chart - f3 and f4 - for epa and dha, respectively.

before i get too into this, why don't i start by making sure what i have is actually correct.

for guava:

la - 0.288*.3 = 0.0864

ala - 0.112*.3 = 0.0336

banana:

la - .0543

ala - .0319

strawberry

la - .09

ala - .065

avocado:

la - 2.511

other omega-6: .022 (gla) + .024 (dgla) = .046

aa: 0

ala - .167 

epa - 0

dha - 0

kiwi:

la - .17

ala - .029

soy:

w-6: 1.4*1.6 = 2.24

w-3: 0.2*1.6 = .32

ice cream:

la - .275*.825 = 0.226875

ala - .175*.825 = 0.144375

epa - .003*.825 = 0.002475 ~ 0

dha ~ 0 [some sources have non-zero, but it is very small]

yogurt:

~0

yeast: 0

vector:

la: 1.2*15/55 = 0.32727272727

ala: .2*15/55 = 0.05454545454

all bran:

la: 1.86*.45 = .837

ala: .142*.45 = .0639

flax:

la: .414

ala: 1.597

the amount of epa & dha in ice cream is conflicting but very small (on the order of .001-.005, each), and the only source there seems to be, so far. so, if i want .1125 g - 112.5 mg - of epa to start, i'll need to look to other options.

the self site has a useful search tool, and the highest concentration option is for wakame, which would require 90 g for 150 mg of epa, for only about 40 calories. that's also 10% of the b5 & a bit of b7, which is sufficient if it's efficient, but it's not enough to replace anything. the problem is that it's going to cost something like $30 for one serving, which is not workable.

agar seaweed would require 175 g of seaweed - a large fistful, i would think - to get that much epa, and it would be a whopping 535 calories. that said, it would also be a substantive dose of e, k, b5, b9 & b16, enough that it could conceivably replace an avocado if the calorie count was even a little lower. as it is, that is unworkable, and the cost is no doubt exorbitant on top of it.

moving down to the next option is laver, which would require 190 g, but at a much more reasonable calorie count of 66.5. that's also 20% of the b5 requirements, 12% of the e requirements and a good shot of c to go with it - enough to consider cutting out an avocado, and one or more sources of c. however, that amount of laver could run close to $100, which is ridiculous.

so, i wanted to use seaweed as a lettuce substitute and the market is pricing it like some kind of scarce herb. it's nearly as expensive as marijuana. fuck.

worse, when i search for dha, i essentially have no options at all, except for fish & pork brains - and algae oil, which is going to win this debate, by default. that's really all there is to it....

what i need to do, then, is do some shopping, and i won't do that just quite now - i'll just add the entry in the chart, first, and put it in the grocery list for later. i could get a tablet or i could get a liquid; i sort of like the idea of a tablet better, but i suspect the doses will be higher than i really want. at least i can better proportion a liquid...

for the other two meals, i've added some vague direction:

pasta

this is going to be some kind of fish, probably anchovy. it's a shame that i can't use seaweed like lettuce, but it's just prohibitively expensive.

eggs

the eggs themselves have 30% of the dha, but it leaves a hole for epa. can i find algal oil? can i fry with it? later...

and, the last legit vitamin in the list is k.

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,k f1	b5,8 b20 c e,k	a b3,4 b5,7 b9,12 b16 b20 d f1,f2	a b5,7 b12 b13 b16 b20	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:137	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
	k (fat sol) (120 μg)	.78 μg	.59 μg	2.2 μg	31.5 μg	27.5 μg	11.664 μg	.2475 μg	.1 μg	0	μg	2.34 μg	.301 μg	-	64	10	1	1	12	-	0	-	0	-	24	9	.5	10	.5	0	-	20	0	2	2	110	<67 each
	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	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
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%.

- k: 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)

- 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 tbsp of yellow mustard [experiment]

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

- 200 ml of soy milk

- some pasta water (1/4 cup?)

- 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)

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:
3) lipoic acid amino acids
4) glutathione precursors amino acids
5) ergothioneine  (cannot synthesize)   

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

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