the b5 & b7 are known issues that i need to work out.
the b8 should work itself out when i finish the data set.
the b14 is going to need to come entirely from the supplemental meat source with the eggs, unless i decide to add something to the pasta bowl as well. the anchovies should have a little.
the eggs will need a likely grain source for b15.
b20 in the pasta bowl should come up when it's added up, and the anchovies should be sufficient. the supplemental meat with the eggs should be the highest source of b20.
i should get extra d3 from anchovies & supplemental meat source.
an extra bit of e will come from the same anchovies & extra meat.
the omega 6s and omega 3s will fill out.
i was worried about k1, but will need some extra greens to fill it out, with both the pasta bowl & the eggs.
the s should work itself out with the spices.
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the fluorine is coming from self-fluoridated water almost entirely, although the coffee, algae oil, root vegetables & fish have trace amounts. we get fluorine from water and food that comes from water.
all of the other minerals are dealt with immediately, except the trace minerals, which i need to research. iron may be a trick - i need to look into heme. and, note that i'm getting too much calcium, which is actually very bad - but not uncommon amongst middle aged women. the flip side is that i get most of it from dairy, which has a lot of k2.
full post is coming next.
| fruit bowl w/ coffee (12:00) | pasta salad bowl w/coffee (20:00) | fried eggs (4:00) | |||||
|---|---|---|---|---|---|---|---|
| sum | sum | sum | total | requirements | ul | ||
| calories | 985.75 | - | - | - | 1000 | 2000 | |
| cost | $5.20 | - | - | - | $8.00 | ||
| 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) | 37.5 r:34.5 c:3 | 177 r:40 c:137 | 55 r:54 c:1 | 269.5 r:128.5 c: 141 | r>120 c>100 | t:- r:300 c:- |
| b1 thiamin (1.2 mg) | 286.5 | 240.5 | 171.5 | 698.5 | >375 | - | |
| b2 [g, j] riboflavin (1.3 mg) | 275.5 | 262 | 209.5 | 747 | >393 | - | |
| b3 niacin (16 mg) | 158 n:64.5 f:93.5 | 142 n:30 f:112 | 73 n:1 f:72 | 373 n:95.5 f:277.5 | >375 | f:600 | |
| b4* adenine (75 mg) | 143 | 140 | 78 | 361 | >300 | - | |
| b5 pantothenic acid (5 mg) | 134.5 | 75.5 | 55 | 265 | >330 | - | |
| b6 pyridoxine (1.7 mg) | 224 | 193 | 152.5 | 569.5 | >354 | 5882 | |
| b7 [h] biotin (35 μg) | 188.5 | 124.5 | 229 | 542 | >857 | - | |
| b8* inositol (1000 mg) | 41 | 33.5 | 30 | 104.5 | >120 | - | |
| b9 [m, b11, r] folic acid (400 μg dfe) | 123 n:65.5 f:57.5 | 139 n:64.5 f:74.5 | 62.5 n:27 f:35.5 | 324.5 n:157 f:167.5 | >300 | f:400 | |
| b12 [t] cobalamin (2.4 μg) | 311.5 n:34 f:277.5 | 271 n:33.5 f:237.5 | 257 n:69.5 f:187.5 | 839.5 n:137 f:702.5 | >750 n>120 | - | |
| b13* orotic acid (10 mg) | 155 | 375 | 180 | 710 | >300 | ||
| b14* taurine (100 mg) | 3.2 | >0 | >0 | 3.2 | >120 | ||
| b15* betaine (550 mg) | 35 | 33.5 | 13.5 | 82 | >120 | 200 | |
| b16* choline (550 mg) | 43 | 23 | 84.5 | 150.5 | >120 | 200 | |
| b20* [I] l-carnitine (29 mg) | 30.5 | 17 | 7 | 54.5 | >100 | 162 | |
| c ascorbate (90 mg) | 247.5 | 281.5 | 250 | 779 | >700 | 2222 | |
| d calciferol (15 μg) | 91 d2:81 d3:10 | 54 d2:45 d3:9 | 51 d2:0 d3:51 | 196 d2:126 d3:70 | >160 d3>120 | 666 | |
| e alpha- tocopherol (15 mg) | 48 n:38.5 | 48 n:48 | 35 n:35 | 131 n:121.5 | >160 n>120 | 6666 | |
| f1* linoleic acid (17 g) | 7.35684772727 g 43.25% | 6.0242 g 35.4% | 5.4031 g 31.78% | 18.7841477273 g 110% | >120 | - | |
| f2* alpha linolenic acid (1.6 g) | 2.56632045454 g 160.42 % | 1.5514 g 96.96% | 1.5875 g 99.22% | 5.70522045454 g 356.5% | >120 >.25*f1 | f1 | |
| f3* eicosa pentaenoic acid (0.375 g) | 30+ | .006 g 1.6% | - | - | 240 | ||
| f4* docosa hexaenoic acid (0.250 g) | 30+ | .018 g 7.2% | - | - | 240 | ||
| f1:(f2+f3+f4) ratio | 2.86669 | 3.73 | 3.40 | 3.29 | 4 | ||
| k1 phyllo quinone (120 μg) | 65.5 | 26.5 | 12.5 | 104.5 | >120 | <200 | |
| k2 mena quinone (180 μg) | 31 | 64 | 36.5 | 131.5 | >120 | <200 | |
| k1+k2 | 96.5 | 90.5 | 49 | 236 | >270 | <330 | |
| s* salicylic acid (10 mg) | 49.5 | 33.5 | - | 83 | >120 | 9999 | |
| e l e m e n t s | f fluorine (4000 μg) | 17.5 μg 0.44 % | 3.52 μg .088% | - | <1 | - | |
| na sodium (1500 mg) | 446 29.75% | 599.2936 39.95% | 645.6 43.04% | 1690.8936 112.5% | <120 | ||
| mg magnesium (420 mg) | 133 | 57.5 | 14.5 | 205 | 1000 | ||
| p phosphorus (1250 mg) | 80.5 | 63.5 | 40.5 | 184.5 | 240 | ||
| s sulfur (?) | - | - | - | - | - | ||
| cl chlorine (2.3 g) | - | .3 | - | - | - | ||
| k potassium (3400 mg) | 2740.23 80.6% | 1736 51.06% | 339.7 9.99% | 4815.93 141.5% | - | ||
| ca calcium (1300 mg) | 70 | 67 | 24.5 | 161.5 | 155 | ||
| cr chromium (.035 mg) | - | - | - | - | - | ||
| mn manganese (2.3 mg) | 53 | 84 | 27 | 164 | 478 | ||
| fe iron (18 mg) | 81.5 | 38.5 | 20 | 140 | 222 | ||
| cu copper (.9 mg) | 143 | 57 | 13 | 213 | 1111 | ||
| zn zinc (11 mg) | 80.5 | 56.5 | 34 | 171 | 222 | ||
| se selenium (55 μg) | 21.5 | 102 | 123.5 | 247 | 727 | ||
| mo molybdenum (.045 mg) | 16 | 16 | - | 32 | - | ||
| i iodine (.15 mg) | 15.5 | - | - | 15.5 | - | - |