as mentioned, i wanted to clean up the chart first, which means what? well, there's some additions to the pasta bowl that are stable now and weren't before. let's put them in one by one.
....or that's what i thought.
there was initially an entry for caesar dressing in the chart, which got changed to yogurt under the hopes that i would get enough vitamin d from a good fortified yogurt. when i realized that i couldn't find fortified yogurt, i subbed with soy milk and slowly built up my own homemade caesar - using soy milk, fortified yogurt, frank's red hot, fresh lime, anchovies, chopped garlic & various dry spices. this is still being built, and will be the balance of the pasta bowl. together, this solves most of the vitamin deficits, but i've yet to formally add it up. it also overshoots on some things - like retinol - allowing me to potentially scale back a bit on some higher fat items. that optimization step will occur last, as it did for the fruit bowl.
the first thing is the soy milk, which i'm using 200 ml of in the pasta bowl. 200 ml was chosen to ensure i get 30+% of the vitamin d requirements, and it seems to be a sufficient amount to build the base. what else does this resolve, instantly?
i've already done the research for soy, so i'm going to just plug it in.
a - 8%
b1 - 6.4%
b2 - 20%
b3 - 8% (fortified)
b4 - 7.72*2 = 15.44 mg
b5 - 12%
b6 - 4.8%
b7 - 3.9*2 = 7.8 μg
b8 - 287*.06*.8 = 13.776 mg
b9 - 4.8% (natural)
b12 - 40% (fortified)
b13 - 0
b14 - 0
b15 - .8*2 = 1.6 mg
b16 - 24*2 = 48 mg
b20 - .06*2 = .12 mg
c - 0
d - 36% (d2)
e - .06*2 = .12 mg
f1 - 2*.8 = 1.6 g <----note that this is not the light brand
f2 - .3*.8 = .24 g
f3 - 0
f4 - 0
k1 - 7.32*.8 = 5.856
k2 - 0
s - 0
---
na - 64 mg
mg - 16%
p - 8%
k - 216 mg
ca - 24%
fe - 8%
zn - 8%
in updating the data, i was forced to conclude that it is no longer feasible to present this in one chart and have split it into four, instead. this has brought back extra digits for the fruit bowl, but it's also provided a rationale to present a total update for the pasta bowl, as i bring in empty slots for several items all at once. as before, i am standardizing the data to the usda whenever possible, so these values may be different than previous. i will only include extra data for the soy milk & the yogurt, where it is appropriate, for now, as that is what is entered into the chart as of this point.
i'm also reducing the amount of red pepper to 175 g, as they are a substantive expense and no longer necessary at the levels they once were. that could in the end come down even further if i decide to bring back tomatoes, specifically for lycopene & lutein. the overbearing amount of red peppers was initially ultimately based on the miscalculation of vitamin a equivalent activity at the self site and some good luck in finding them very cheap, which is not sustainable in the long run. to be clear: red peppers still dominate tomatoes, but carrots are way cheaper than either of them. the purpose of the red pepper is now vitamin c, which is still substantive, in fact even moreso; i can reduce the content and still get by with more than my exaggerated requirements.
i also got badly distracted by my teeth, and produced an oral care routine which will end up in these charts in modified form, in the end.
assume data is from the usda, or from a label, unless otherwise noted.
a
pasta: 0
red pepper: 157*1.75 = 274.75 μg rae
carrot: 835*1.1 = 918.5 μg rae
beet: 1.64 μg rae
lime: 1.34 μg rae
cheese: 2*15 = 30%
soy: .8*10 = 8%
yogurt: 133*(50/175) = 38 μg rae
yeast: 0
hemp: 0
r: 30 + 8 = 38
c: (0 + 274.75 + 918.5 + 1.64 + 1.34 + 38 + 0 + 0)/900 = 1234.23/900 = 1.37136666667--->137%
=========
175
b1
pasta: .85*55/85 = .55 mg
red pepper: .054*1.75 = .0945 mg
carrot: .066*1.10 = .0726 mg
beet: .025 mg
lime: .02 mg
cheese: .029*.6 = .0174 mg
soy: 8*.8 = 6.4%
yogurt: -
yeast: 830*3/16 = 155.625%
hemp: .98/10 = .098 mg
(.55 + .0945 + .0726 + .025 + .02 + .0174 + .098) = 0.8775 mg
.8775/1.2 = 0.73125 ----> 73%
73.125 + 155.625 + 6.4 = 235.15---->235%
b2
pasta: .45*55/85 = 0.29117647058 mg
red pepper: .085*1.75 = 0.14875 mg
carrot: .058*1.10 = 0.0638 mg
beet: .033 mg
lime: .013 mg
cheese: .428*.6 = .2568 mg
soy: 25*.8 = 20%
yogurt: .4*(50/175) = 0.11428571428 mg
yeast: 770*3/16 = 144.375 %
hemp: .2/10 = .02 mg
0.29117647058 + 0.14875 + 0.0638 + .033 + .013 + .2568 + 0.11428571428 + .02 = 0.94081218486
0.94081218486/1.3 = 0.72370168066--->72%
72.370168066 + 20 + 144.375 = 236.745168066 ---> 236.5%
b3
pasta: 9*55/85 = 5.82352941176 mg
red pepper: .979*1.75 = 1.71325 mg
carrot: .983*1.10 = 1.0813 mg
beet: .274 mg
lime: .134 mg
cheese: .059*.6 = 0.0354 mg
soy: 10*.8 = 8%
yogurt: -
yeast: 350*3/16 = 65.625%
hemp: 9.54/10 = .954 mg
5.82352941176 + 1.71325 + 1.0813 + .274 + .134 + .0354 + .954 = 10.0154794118
10.0154794118/16 = 0.62596746323--->62.5%
62.596746323+ 65.625 + 8 = 136.221746323 ---> 136%
n: (1.71325 + 1.0813 + .274 + .134 + .0354 + .954)/16 = 0.261996875--->26
f: 100*(9*55/85)/16 + 8 + 65.625 = 110.022058824---->110
b4
this is my source for b4, as before:
pasta: 4*.55 = 2.2 mg
red pepper: 15.9*1.75 = 27.825 mg
carrot: .7*1.10 = .77
beet: ?
lime: ?
cheese: 8.2*.6 = 4.92
soy: 7.72*2 = 15.44
yogurt: 2.05*.5 = 1.025
yeast: 1646*.03 = 49.38
hemp: ?
2.2 + 27.825 + .77 + 4.92 + 15.44 + 1.025 + 49.38 = 101.56
101.56/75 = 1.35413333333 ----> 135%
b5
i had to go to the japanese site to get data for b5 in hemp:
yeast is from the competing label:
pasta: .431*.55 = 0.23705
red pepper: .317*1.75 = 0.55475
carrot: .273*1.10 = .3003
beet: .127
lime: .145
cheese: .41*.6 = .246
soy: 15*.8 = 12%
yogurt: 1.25*(50/175) = 0.35714285714
yeast: 15*3/20 = 2.25%
hemp: .56/10 = .056
.23705 + .55475 + .3003 + .127 + .145 + .246 + .35714285714 + .056 = 2.02324285714
2.02324285714/5 = 0.40464857142
40.464857142 + 12 + 2.25 = 54.714857142---54.5%
b6:
pasta: .142*.55 = .0781 mg
red pepper: .291*1.75 = .50925 mg
carrot: .138*1.10 = .1518 mg
beet: .055 mg
lime: .029 mg
cheese: .066*.6 = .0396 mg
soy: 6*.8 = 4.8%
yeast: 710*3/16 = 133.125 %
hemp: .6/10 = .06 mg
.0781 + .50925 + .1518 + .055 + .029 + .0396 + .06 = 0.92275
0.92275/1.7 = 0.54279411764
54.279411764 + 4.8 + 133.125 = 192.204411764
b7:
the primary source for biotin is this site, which sources from various governments, including the japanese:
this is for red peppers:
this is for limes (but i used lemons) & beets (the other site has no data across the board):
yeast is from the competing label:
pasta: 4*.55 = 2.2 µg
red pepper: 3.3*1.75 = 5.775 µg
carrot: 5*1.10 = 5.5 µg
beet: ~ 0 µg
lime: .5*.67 = .335 µg
cheese: 2.7*.6 = 1.62 µg
soy: 3.9*2 = 7.8 µg
yogurt:
yeast: 300*3/20 = 45%
hemp: 27.3/10 = 2.73 µg
(2.2 + 5.775 + 5.5 + .335 + 1.62 + 7.8 + 2.73)/35 =0.74171428571
74.171428571 + 45 = 119.171428571----> 119
b8:
main inositol source is here:
soy milk data here:
yeast is from the competing label:
pasta: .31*(55*75/31) = 41.25 mg
red pepper: .57*175 = 99.75 mg
carrot: .12*110 = 13.2 mg
beet: .12*82 = 9.84 mg
lime: 1.94*67 = 129.98 mg
cheese: .09*60 = 5.4 mg
soy: 287*.06*.8 = 13.776
yogurt:
yeast: 3*99/20 = 14.85 mg
hemp: ?
(41.25 + 99.75 + 13.2 + 9.84 + 129.98 + 5.4 + 13.776 + 14.85)/1000 = 0.328046
b9:
*pasta: 240*(55/85) = 155.294117647 µg
red pepper: 46*1.75 = 80.5 µg
carrot: 19*1.10 = 20.9 µg
beet: 89.4 µg
lime: 5.36 µg
cheese: 27*.6 = 16.2 µg
soy: 6*.8 = 4.8%
yogurt:
*yeast: 190*3/16 = 35.625%
hemp: 149.8/10 = 14.98 µg
*fortified
(155.294117647 + 80.5 + 20.9 + 89.4 + 5.36 + 16.2 + 14.98)/400 = 0.95658529411 ----> 95.5%
t: 95.658529411 + 4.8 + 35.625 = 136.083529411
n: 100*(80.5 + 20.9 + 89.4 + 5.36 + 16.2 + 14.98)/400 + 4.8 = 61.635
f: 155.294117647/4 + 35.625 = 74.4485294118
b12:
pasta: 0
red pepper: 0
carrot: 0
beet: 0
lime: 0
cheese: 1.1*.6 = .66 µg
soy: 50*.8 = 40%
yogurt: .5*(50/175) = 0.14285714285 µg
*yeast: 1000*3/16 = 187.5%
hemp: 0
(.66 + 0.14285714285)/2.4 = 0.33452380952
t: 33.452380952 + 40 + 187.5 = 260.952380952---->261%
n: 33%
f: 227.5%
b13:
source:
cheese - 62.5*.6 = 37.5 mg
b14:
-
b15:
betaine is mostly from the usda, including the following supplemental listing:
pasta: 140*.55 = 77
red pepper: 0.1*1.75 = .175 mg
carrot: 0.4*1.1 = .44 mg
beet: 106 mg
lime: .2*.67 = .134 mg
cheese: .7*.6 = .42 mg
soy: .8*2 = 1.6 mg
yogurt: -
yeast: 3.4*3/100 = 0.102 mg ~ 0
hemp: 0
(77 + .175 + .44 + 106 + .134 + .42 + 1.6 + 0)/550 = 0.33776181818--->33.5%
b16:
choline is mostly from the usda, including the following supplemental listing:
yeast is from the competing label:
pasta: 15*.55 = 8.25 mg
red pepper: 5.6*1.75 = 9.8 mg
carrot: 8.8*1.1 = 9.68 mg
beet: 4.92 mg
lime: 3.42 mg
cheese: 16.5*.6 = 9.9 mg
soy: 24*2 = 48 mg
yogurt: -
yeast: 82*3/20= 12.3 mg
hemp: ?
(8.25 + 9.8 + 9.68 + 4.92 + 3.42 + 9.9 + 48 + 12.3)/550 = 0.19321818181---->19%
b20:
pasta:
beets:
cheese:
yeast:
carrot:
soy milk:
there's data here for yogurt, and i'm taking the second entry of .04 mg/g because my yogurt is 0% fat. but, high fat yogurt is a potentially potent source of carnitine, relatively speaking - i've seen that number 12.2 elsewhere.
pasta: .55*(1.22+.35)/2 = 0.43175 mg <--- average of wheat seeds [b]
red pepper: ?
carrot: .4*1.1 = .44
beet: .02*.161*.82 = 0.0026404 mg ~ 0 mg
lime: ?
cheese: 2 mg
soy: .06*2 = .12 mg
yogurt: .4*50 = 2 mg
yeast: .03*2.4 = 0.072 mg
hemp: ?
(.43175 + .44 + 0 + 2 + .12 + 2 + .072)/29 = 0.17461206896--->17%
c:
pasta: 0
red pepper: 127.7*1.75 = 223.475
carrot: 5.9*1.1 = 6.49
beet: 4.02
lime: 19.5
cheese: 0
soy: 0
yogurt: 0
yeast: 0
hemp: 0
(223.475 + 6.49 + 4.02 + 19.5)/90 = 2.8165 ---->281.5%
d:
pasta: 0
red pepper: 0
carrot: 0
beet: 0
lime: 0
cheese: .6*.6 = .36 µg (d3)
soy: 45*.8 = 36% (d2)
yogurt: 3.5*50/175 = 1 µg (d3)
yeast: 0
hemp: 0
(.36 + 1)/15 = 9%
9 + 36 = 45%
e:
pasta: .11*.55 = .0605
red pepper: 1.58*1.75 = 2.765
carrot: .66*1.1 = .726
beet: .033
lime: .147
cheese: .71*.6 = .426
soy: .06*2 = .12
yogurt: -
yeast: -
hemp: 3.13/10 = .313
sunflower seeds: 26.1/10 = 2.61 mg
(.0605 + 2.765 + .726 + .033 + .147 + .426 + .12 + .313 + 2.61)/15 = 48
f1/f2:
pasta:
la: .54*.55 = .297
ala: .024*.55 = .0132
red pepper:
la: .1*1.75 = .175
ala: .056*1.75 = .098
carrot:
la: .1*1.1 = .11
ala: .002*1.1 = .0022
beet:
la: .045
ala: .004
lime:
la: .024
ala: .013
*cheese:
la: (.577)*.6 = 0.3462
ala: (.365)*.6 = .219
epa: .01*.6 = .006 g
dha: (.017 + .001)*.6 = .0108 g
soy:
la: 2*.8 = 1.6 g
ala: .3*.8 = .24 g
yogurt:
la: -
ala: -
yeast:
la: 0
ala: 0
hemp:
la: (28.16 + 2.11)/10 = 3.027 g
ala: (8.33 + .67 +.02)/10 = .902 g
epa: 0
dha: 0
la: .297 + .175 + .11 + .045 + .024 + 0.3462 + 1.6 + 3.027 = 5.6242
ala: .0132 + .098 + .0022 + .004 + .013 + .219 + .24 + .902 = 1.4914
epa: .006 g
dha: .0108 g
la/ (ala + epa + dha) = 5.6242/(1.4914 + .006 + .0108) = 3.72908102374---->3.73
* varies widely. these figures could be chosen very differently.
k1
pasta: .1*.55 = .055
red pepper: 4.9*1.75 = 8.575
carrot: 13.2*1.1 = 14.52
beet: .164
lime: .402
cheese: 2.4*.6 = 1.44
soy: 7.32*.8 = 5.856
yogurt: -
yeast: 0
hemp: ?
(.055 + 8.575 + 14.52 + .164 + .402 + 1.44 + 5.856)/120 = 0.25843333333----> 25.5%
k2
cheese:
pasta: 0
red pepper: 0
carrot: 0
beet: 0
lime: 0
cheese: (9.5 + 0.4 + 0.9 + 0.8 + 5.6 + 175)*.6 = 115.32
soy: 0
yogurt: 0
yeast: 0
hemp: 0
115.32/180 = 0.64066666666
s
source:
pasta: 0
red pepper: .6*1.75 =1.05
carrot: .23*1.1 = .253
beet: .11*.82 = .0902
lime:
cheese: 0
soy: 0
yogurt: 0
yeast: .8*.03 = .24
hemp:
1.05 + .253 + .0902 + .24 = 1.6332 ----> 16%
the minerals are all from the usda or labels. the ratios are clear enough at this point.
pasta:
f - ?
na - 0 mg
mg - 53*.55 = 29.15
p - 189*.55 = 103.95
s -
cl -
k - 200*55/85 = 129.411764706 mg
ca - 30*55/85 = 19.4117647059 mg
cr -
mn - .917*.55 = 0.50435
fe - 3*55/85 = 1.94117647059 mg
cu - .289*.55 = 0.15895
zn - 1.41*.55 = .7755
se - 63.2*.55 = 34.76
mo -
i -
red pepper:
f - ?
na - 4*1.75 = 7
mg - 12*1.75 = 21
p - 26*1.75 = 45.5
s -
cl -
k - 211*1.75 = 369.25
ca - 7*1.75 = 12.25
cr -
mn - .112*1.75 = .196
fe - .43*1.75 = .7525
cu - .017*1.75 = .02975
zn - .25*1.75 = .4375
se - .1*1.75 = .175
mo -
i -
carrot:
f - 3.2*1.1 = 3.52 ug
na - 69*1.1= 75.9 mg
mg - 12*1.1 = 13.2 mg
p - 35*1.1 = 38.5 mg
s -
cl -
k - 320*1.1 = 352 mg
ca - 33*1.1 = 36.3 mg
cr -
mn - .143*1.1 = .1573 mg
fe - .3*1.1 = .33 mg
cu - .045*1.1 = .0495 mg
zn - .24*1.1 = .264 mg
se - .1*1.1 = .11 ug
mo -
i -
beet:
f - ?
na - 64 mg
mg - 18.9 mg
p - 32.8 mg
s -
cl -
k - 266 mg
ca - 13.1 mg
cr -
mn - .27 mg
fe - .656 mg
cu - .061 mg
zn - .287 mg
se - .574 ug
mo -
i -
lime:
f - ?
na - 1.34 mg
mg - 4.02 mg
p - 12.1 mg
s -
cl -
k - 68.3 mg
ca - 22.1 mg
cr -
mn - .005 mg
fe - .402 mg
cu - .044 mg
zn - .074 mg
se - .268 ug
mo -
i -
cheese:
f - ?
na - 360 mg
mg - 27*.6 = 16.2 mg
p - 455*.6 = 273 mg
s -
cl -
k - 60 mg
ca - 400 mg
cr -
mn - .027*.6 = .0162 mg
fe - 0%
cu - .03*.6 = .018 mg
zn - 3.64*.6 = 2.184 mg
se - 28.5*.6 = 17.1 ug
mo -
i -
soy:
f - ?
na - 80*.8 = 64 mg
mg - 20*.8 = 16%
p - 10*.8 = 8%
s -
cl -
k - 270*.8 = 216 mg
ca - 30*.8 = 24%
cr -
mn -
fe - 10*.8 = 8%
cu -
zn - 10*.8 = 8%
se -
mo -
i -
yogurt:
f - ?
na - 75*50/175 = 21.4285714286 mg
mg - 24*50/175 = 6.85714285714 mg
p -
s -
cl -
k - 350*50/175 = 100 mg
ca - 225*50/175 = 64.2857142857 mg
cr -
mn -
fe - .1*50/175 = 0.02857142857 mg
cu -
zn -
se -
mo -
i -
yeast:
f - ?
na - 30*3/16 = 5.625 mg
mg - 0
p - 20*3/20 = 3%
s -
cl - 2*3/20 = .3%
k - 342*3/16 = 64.125 mg
ca - 0
cr -
mn - 6*3/20 = .9 %
fe - 1.0*3/16 = .1875 mg
cu - 8*3/20 = 1.2 %
zn - 25*3/20 = 3.75 %
se - 40*3/20 = 6 %
mo - 107*3/20 = 16.05 %
i -
hemp:
f - ?
na - 0
mg - 65.646 mg
p - 153.033 mg
s -
cl -
k - 110.933 mg
ca - 6.263 mg
cr -
mn - .766 mg
fe - 1.26 mg
cu - .142 mg
zn - .941 mg
se -
mo -
i -
the eggs were separated but not double-checked, and any errors will carry forwards until last. i have updated the numbers for the yeast and the totals, silently. while i'm currently eating salami, it is not sufficient to recoup the missing vitamin totals, and i will need to find a better substitution, in the long run. so, no data is entered for the missing meat - but you can pencil it in. as i may need to start eating bones, poultry is looking more appealing.
the final listing is consequently as rough as it always was, but getting there.
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.
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) |
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 |
premium cherry ice cream 1 scoop 150 ml (82.5 g) |
0% 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 n:65.5 f:57.5 |
|
| 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 |
- | 247.5 u:240.5 |
>234 | 0 | 0 | 247.5 | |
| 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 g |
- | 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+ | >30 | - | - | - | |
| f4* docosa hexaenoic acid (0.250 g) |
- | - | - | - | - | - | - | - | - | - | - | - | + | 30+ | >30 | - | - | - | |
| f1:(f2+f3+f4) ratio | - | - | - | - | - | - | - | - | - | - | - | - | - | 2.7757 | <4 | - | - | 2.86669 | |
| 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 |
- | 64.5 |
30<s<67 | 0 | 1 % |
65.5 | |
| 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 | - | - | - | - | - | - | - | - | - | - | - | - | - | 95.5 | 90<s<110 | 0 | 1 | 96.5 | |
| 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 % |
- | - | - | - | - | - | - | - | |
| pasta salad bowl (20:00) |
coffee | ||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| durum wheat fettuccine 55 g (dry) + h20 |
red pepper raw cut 1-2 175 g |
carrot raw cut 1-3 110 g |
beet raw cut 1-2 82 g |
lime raw cut with pith 1 67 g |
g a r l i c |
medium cheddar cheese raw cut 60 g |
van soy milk .8 cups 200 ml |
pro biotic yogurt 2 tbsp 50 g |
c a y e n n e |
nut yeast 1 tsp 3 g |
hull hemp seed 1 tbsp 10 g |
sun flower seed 1 tbsp 10 g |
m u s t a r d |
p a p r i k a r |
t u r m e r i c |
p e p p e r |
o r e g a n o |
a n c h o v y |
sum | bounds | coffee 1 cup 350 ml |
choc soy 50 ml |
total | ||
| raison d'etre |
b3,8,9 b15 f1 fe, cu |
b3,4,8 b9 c,e k,fe |
a b3,8 na,k |
b9,15 k,fe |
b8 | - | a b12,13 f1, k2 na,p,ca zn |
b3,8 b12 d, f1 na,mg k,fe,zn |
b12 d |
- | b1,2,3 b4,6,8 b9,12 |
f1, f2 mg,p mn, fe cu, zn |
b5 e |
- | - | - | - | - | f2 | ||||||
| calories | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | <500 | 0 | 32 | - | |
| cost | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | .10 | .12 | - | |
| 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) |
0 | 274.75 μg |
918.5 μg |
1.64 μg |
1.34 μg |
- | 30 % |
8 % |
38 μg |
- | 0 | 0 | - | - | - | - | - | - | - | 175 r:38 c:137 |
30<r<100 | 0 | r:2 % |
177 r:40 c:137 |
| b1 thiamin (1.2 mg) |
.55 mg |
.0945 mg |
.0726 mg |
.025 mg |
.02 mg |
- | .0174 mg |
6.4 % |
- | - | 155.625 % |
.098 mg |
- | - | - | - | - | - | - | 235 u:73 |
>125 | 4 % |
1.5 % |
240.5 | |
| b2 [g, j] riboflavin (1.3 mg) |
~ .2912 mg |
.14875 mg |
.0638 mg |
.033 mg |
.013 mg |
- | .2568 mg |
20 % |
~ .1143 mg |
- | 144.375 % |
.02 mg |
- | - | - | - | - | - | - | 236.5 u:72 |
>131 | 20.5 % |
5 % |
262 | |
| b3 niacin (16 mg) |
~ 5.824 mg |
1.71325 mg |
1.0813 mg |
.274 mg |
.134 mg |
- | .0354 mg |
8 % |
- | - | 65.625 % |
0.954 mg |
- | - | - | - | - | - | - | 136 n:26 f:110 |
>125 f<200 |
4 % |
2 % |
142 n:30 f:112 |
|
| b4* adenine (75 mg) |
2.2 mg |
27.825 mg |
.77 mg |
? | ? | - | 4.92 mg |
15.44 mg |
1.025 mg |
- | 49.38 mg |
? | - | - | - | - | - | - | - | 135 | >100 | ? | 5 % |
140 | |
| b5 pantothenic acid (5 mg) |
.23705 mg |
.55475 mg |
.3003 mg |
.127 mg |
.145 mg |
- | .246 mg |
12 % |
~ .357 mg |
- | 2.25 % |
.056 mg |
- | - | - | - | - | - | - | 54.5 u:40 |
>110 | 18 % |
3 % |
75.5 | |
| b6 pyridoxine (1.7 mg) |
.0781 mg |
.50925 mg |
.1518 mg |
.055 mg |
.029 mg |
- | .0396 mg |
4.8 % |
- | - | 133.125 % |
.06 mg |
- | - | - | - | - | - | - | 192 u:54 |
>118 | 0 | 1 % |
193 | |
| b7 [h] biotin (35 μg) |
2.2 μg |
5.775 μg |
5.5 μg |
~ 0 μg |
.335 μg |
- | 1.62 μg |
7.8 μg |
- | - | 45 % |
2.73 μg |
- | - | - | - | - | - | - | 119 u:74 |
>171 | 0 | 5.5 % |
124.5 | |
| b8* inositol (1000 mg) |
41.25 mg |
99.75 mg |
13.2 mg |
9.84 mg |
129.98 mg |
- | 5.4 mg |
13.776 mg |
- | - | 14.85 mg |
- | - | - | - | - | - | - | - | 32.5 | >30 | 0 | 1 % |
33.5 | |
| b9 [m, b11, r] folic acid (400 μg dfe) |
~ 155.29 μg |
80.5 μg |
20.9 μg |
89.4 μg |
5.36 μg |
- | 16.2 μg |
4.8 % |
- | - | 35.625 % |
14.98 μg |
- | - | - | - | - | - | - | 136 n:61.5 f:74.5 |
n>100 f<133 |
1.75 % |
1.25 % |
139 n:64.5 f:74.5 |
|
| b12 [t] cobalamin (2.4 μg) |
0 | 0 | 0 | 0 | 0 | 0 | .66 μg |
40 % |
~ .142857 μg |
0 | 187.5 % |
0 | - | - | - | - | - | - | - | 261 n:33.5 f:227.5 |
>250 n>30 |
0 | 10 % |
271 n:33.5 f:237.5 |
|
| b13* orotic acid (10 mg) |
- | - | - | - | - | - | 37.5 mg |
- | > | - | - | - | - | - | - | - | - | - | - | 375 | >100 | - | - | 375 | |
| b14* taurine (100 mg) |
0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | > | 0 | 0 | - | - | - | - | - | - | - | - | - | t:>120 ---> |
- | - | ----> | |
| b15* betaine (550 mg) |
77 mg |
.175 mg | .44 mg |
106 mg |
.134 mg |
- | .42 mg |
1.6 mg |
- | - | .50 | - | - | - | - | - | - | - | - | 33.5 | >30 | ~ 0 |
~ 0 |
33.5 | |
| b16* choline (550 mg) |
8.25 mg |
9.8 mg |
9.68 mg |
4.92 mg |
3.42 mg |
- | 9.9 mg |
48 mg |
- | - | 12.3 mg |
- | - | - | - | - | - | - | - | 19 | >30 | ~ 1.68 % |
~ 2.23 % | 23 | |
| b20* [I] l-carnitine (29 mg) |
.43175 mg |
? | .44 mg |
~ 0 mg |
? | - | 2 mg |
.12 mg |
2 mg |
- | .072 mg |
? | - | - | - | - | - | - | - | 17 | 30<s<35 | 0 | 0 | 17 | |
| c ascorbate (90 mg) |
0 | 223.485 mg |
6.49 mg |
4.02 mg |
19.5 mg |
- | 0 | 0 | 0 | - | 0 | 0 | - | - | - | - | - | - | - | 281.5 u: 281 | >234 |
0 | 0 | 281.5 | |
| d calciferol (15 μg) |
0 | 0 | 0 | 0 | 0 | - | d3: .36 μg |
d2: 36 % |
d3: 1 μg |
- | 0 | 0 | - | - | - | - | - | - | - | 45 u:9 d2:36 d3:9 |
>40 | 0 | d2: 9 % |
54 d2:45 d3:9 |
|
| e alpha- tocopherol (15 mg) |
.0605 mg |
2.765 mg |
.726 mg |
.033 mg |
.147 mg |
- | .426 mg |
.12 mg |
0 | - | 0 | .313 mg |
2.61 mg |
- | - | - | - | - | - | 48 n:48 |
>40 n>30 |
0 | 0 | 48 n:48 |
|
| f1* linoleic acid (17 g) |
.297 g | .175 g |
.11 g |
.045 g |
.024 g |
- | .3462 g |
1.6 g |
- | - | 0 | 3.027 g |
- | - | - | - | - | - | - | 5.6242 g 33.08% | >30 | ~0 | .4 g 2.35% |
6.0242 g 35.4% |
|
| f2* alpha linolenic acid (1.6 g) |
.0132 g |
.098 g |
.0022 g |
.004 g |
.013 g |
- | .219 g |
.24 g |
- | - | 0 | .902 g |
- | - | - | - | - | - | - | 1.4914 g 93.2 % |
>30 | ~0 | .06 g 3.75% |
1.5514 g 96.96% | |
| f3* eicosa pentaenoic acid (0.375 g) |
- | - | - | - | - | - | .006 g |
- | - | - | - | - | - | - | - | - | - | - | - | .006 g 1.6% |
>30 < |
- | - | .006 g 1.6% |
|
| f4* docosa hexaenoic acid (0.250 g) |
- | - | - | - | - | - | .018 g |
- | - | - | - | - | - | - | - | - | - | - | - | .018 g 7.2% |
>30 < |
- | - | .018 g 7.2% |
|
| f1:(f2+f3+f4) ratio | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 3.73 | <4 | - | - | - | |
| k1 phyllo quinone (120 μg) |
.055 μg |
8.575 μg | 14.52 μg |
.164 μg |
.402 μg |
- | 1.44 μg |
5.856 μg |
- | - | 0 | 0 | - | - | - | - | - | - | - | 25.5 | s<30<67 |
0 | 1 % |
26.5 | |
| k2 mena quinone (180 μg) |
0 | 0 | 0 | 0 | 0 | - | 115.32 μg |
0 | ~ 0 μg |
0 | 0 | 0 | - | - | - | - | - | - | - | 64 | s<30<67 | 0 | 0 | 64 | |
| k1+k2 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 89.5 | >90 <110 each |
0 | 1 | 90.5 | |
| s* salicylic acid (10 mg) |
0 | 1.05 mg |
.253 mg |
.0902 mg |
- | - | 0 | 0 | 0 | - | .024 mg |
- | - | - | - | - | - | - | - | 16 | >30 | 17.5 % |
0 | 33.5 | |
| e l e m e n t s |
f fluorine (4000 μg) |
- | - | 3.52 μg |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | .088 | - | - | - | - |
| na sodium (1500 mg) |
0 | 7 mg |
75.9 mg |
64 mg |
1.34 mg |
- | 360 mg |
64 mg |
~ 21.4286 mg |
- | 5.625 mg |
0 | - | - | - | - | - | - | - | 599.2936 39.95% |
- | - | - | - | |
| mg magnesium (420 mg) |
29.15 mg |
21 mg |
13.2 mg |
18.9 mg |
4.02 mg |
- | 16.2 mg |
16 % |
~ 6.8571 mg |
- | 0 | 65.646 mg |
- | - | - | - | - | - | - | 57.66 | - | - | - | - | |
| p phosphorus (1250 mg) |
103.95 mg |
45.5 mg |
38.5 mg |
32.8 mg |
12.1 mg |
- | 273 mg |
8 % |
- | - | 3 % |
153.033 mg |
- | - | - | - | - | - | - | 63.71 | - | - | - | - | |
| s sulfur (?) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
| cl chlorine (2.3 g) |
- | - | - | - | - | - | - | - | - | - | .3 % |
- | - | - | - | - | - | - | - | .3 | - | - | - | - | |
| k potassium (3400 mg) |
~ 129.412 mg |
369.25 mg |
352 mg |
266 mg |
68.3 mg |
- | 60 mg |
216 mg |
100 mg |
- | ~ 64.125 mg |
110.933 mg |
- | - | - | - | - | - | - | 1736 51.06% |
- | - | - | - | |
| ca calcium (1300 mg) |
~ 19.412 mg |
12.25 mg |
36.3 mg |
13.1 mg |
22.1 mg |
- | 400 mg |
24 % |
~ 64.2857 mg |
- | 0 | 6.263 mg |
- | - | - | - | - | - | - | 67.36 | - | - | - | - | |
| cr chromium (.035 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
| mn manganese (2.3 mg) |
.50435 mg |
.196 mg |
.1573 mg |
.27 mg |
.005 mg |
- | .0162 mg |
- | - | - | .9 % |
.766 mg |
- | - | - | - | - | - | - | 84 | - | - | - | - | |
| fe iron (18 mg) |
~ 1.9412 mg |
.7525 mg |
.33 mg |
.656 mg |
.402 mg |
- | 0 | 8 % |
~ .02857 mg |
- | .1875 mg |
1.26 mg |
- | - | - | - | - | - | - | 38.88 | - | - | - | - | |
| cu copper (.9 mg) |
.15895 mg |
.02975 mg |
.0495 mg |
.061 mg |
.044 mg |
- | .018 mg |
- | - | - | 1.2 % |
.142 mg |
- | - | - | - | - | - | - | 57.111 | - | - | - | - | |
| zn zinc (11 mg) |
.7755 mg |
.4375 mg |
.264 mg |
.287 mg |
.074 mg |
- | 2.184 mg |
8 % |
- | - | 3.75 % |
.941 mg |
- | - | - | - | - | - | - | 56.868 | - | - | - | - | |
| se selenium (55 μg) |
34.76 μg |
.175 μg |
.11 μg |
.574 μg |
.268 μg |
- | 17.1 μg |
- | - | - | 6 % |
- | - | - | - | - | - | - | - | 102 | - | - | - | - | |
| mo molybdenum (.045 mg) |
- | - | - | - | - | - | - | - | - | - | 16.05 % |
- | - | - | - | - | - | - | - | 16 | - | - | - | - | |
| i iodine (.15 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
| fried eggs (4:00) |
|||||||||
|---|---|---|---|---|---|---|---|---|---|
| fried egg 2* 70 g |
medium cheddar cheese raw sliced 30 g |
margarine 2 tbsp 10 g |
whole wheat bread w/ germ + flax raw 1 slice 37 g |
nut yeast 1 tsp 3 g |
grape fruit juice 100 ml |
sum | bounds | ||
| raison d'etre |
a b7 b12,b16 d, f1 p,zn,se |
a b12 b13 k2 p, zn |
d, f1 |
b8 f1,f2 zn |
b1,2,6 b7 b12 |
b8,c | |||
| calories | - | - | - | - | - | - | - | - | |
| cost | - | - | - | - | - | - | - | - | |
| 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) |
r:29 % c:6.9 μg |
15 % |
10 % |
0 | 0 | - | 55 r:54 c:1 |
30<r<100 |
| b1 thiamin (1.2 mg) |
0.06 mg |
.0087 mg |
0 | 10.5 % |
155.625 % |
- | 171.5 |
>125 | |
| b2 [g, j] riboflavin (1.3 mg) |
.684 mg |
.1284 mg |
0 | 3 % |
144.375 % |
- | 209.5 | >131 | |
| b3 niacin (16 mg) |
.114 mg |
.0177 mg |
0 | 6.5 % |
65.625 % |
- | 73 n:1 f: 72 |
>125 f<200 |
|
| b4* adenine (75 mg) |
2.24 mg |
2.46 mg |
0 | 4.514 mg |
49.38 mg |
- | 78 |
>100 | |
| b5 pantothenic acid (5 mg) |
2.292 mg |
0.123 mg |
0 | 5 % |
2.25 % |
- | 55.25 u:48 |
>110 | |
| b6 pyridoxine (1.7 mg) |
.255 mg |
.0198 mg |
0 | 3.5 % |
133.125 % |
- | 152.625 u:16 |
>118 | |
| b7 [h] biotin (35 μg) |
~ 58.33 μg |
.519 μg |
~ 4.547 μg |
3 % |
45 % |
- | 229 u:181 |
>171 | |
| b8* inositol (1000 mg) |
12.6 mg |
2.7 mg |
~ 16 mg |
52.54 mg |
14.85 mg |
✓ | 30 | >30 | |
| b9 [m, b11, r] folic acid (400 μg dfe) |
70.5 μg |
18.1 μg |
0 | 5 % |
35.625 % |
- | 62.5 n:27 f: 35.5 |
>100 f<130 |
|
| b12 [t] cobalamin (2.4 μg) |
1.338 μg |
.33 μg |
0 | 0 | 187.5 % |
- | 257 n:69.5 f:187.5 |
>250 n>30 |
|
| b13* orotic acid (10 mg) |
- | ~ 18 mg |
- | - | - | - | 180 | >100 | |
| b14* taurine (100 mg) |
0 | 0 | >0 | 0 | 0 | 0 | - | t:>120 ----> |
|
| b15* betaine (550 mg) |
.414 mg |
.21 mg |
.01 mg |
~ 74.52 mg |
0 | - | 13.5 | >30 | |
| b16* choline (550 mg) |
438 mg |
4.95 mg |
1.1 mg |
9.99 mg |
12.3 mg |
- | 84.5 | >30 | |
| b20* [I] l-carnitine (29 mg) |
.56 mg |
1 mg |
.105 mg |
.2997 mg |
.072 mg |
- | 7 | 30>s>35 | |
| c ascorbate (90 mg) |
0 | 0 | 0 | 0 | 0 | ✓ | 250 | >234 |
|
| d calciferol (15 μg) |
d3: 3.03 μg |
d3: .18 μg |
d3: 30 % |
0 | 0 | - | 51 u:21 d2:0 d3:51 |
>40 | |
| e alpha- tocopherol (15 mg) |
1.8 mg |
.234 mg |
20 % |
1.5 % |
0 | 35 n:35 |
>40 n>30 | ||
| f1* linoleic acid (17 g) |
3.23 g |
.1731 g |
1.5 g |
.5 g |
0 | - | 5.4031 g 31.78% |
>30 | |
| f2* alpha linolenic acid (1.6 g) |
.228 | .1095 | .5 | .75 | 0 | - | 1.5875 g 99.22% |
>30 | |
| f3* eicosa pentaenoic acid (0.375 g) |
- | - | - | - | - | - | - | >30 | |
| f4* docosa hexaenoic acid (0.250 g) |
- | - | - | - | - | - | - | >30 | |
| f1:(f2+f3+f4) ratio |
- | - | - | - | - | - | 3.40 | <4 | |
| k1 phyllo quinone (120 μg) |
9 | .5 | 10 | .5 | 0 | - | 12.5 | 30<s<67 | |
| k2 mena quinone (180 μg) |
8.65 μg |
57.66 μg |
0 | 0 | 0 | 0 | 36.5 | 30<s<67 | |
| k1+k2 | - | - | - | - | - | - | 49 | 90<s<110 | |
| s* salicylic acid (10 mg) |
0 | 0 | 0 | 0 | 0 | - | - | >30 | |
| e l e m e n t s |
f fluorine (4000 μg) |
- | - | - | - | - | - | - | - |
| na sodium (1500 mg) |
285.6 mg |
180 mg |
45 mg |
135 mg |
- | - | 645.6 43.04% |
- | |
| mg magnesium (420 mg) |
17.94 mg |
8.1 mg |
- |
35 mg |
- | - | 14.5 | - | |
| p phosphorus (1250 mg) |
296.7 mg |
138 mg |
- | 75 mg |
- | - | 40.5 | - | |
| s sulfur (?) |
- | - | - | - | - | - | - | - | |
| cl chlorine (2.3 g) |
- | - | - | - | - | - | - | - | |
| k potassium (3400 mg) |
209.7 mg |
30 mg |
- | 100 mg |
- | - | 339.7 9.99% |
- | |
| ca calcium (1300 mg) |
85.5 mg |
200 mg |
- | 37.5 mg |
- | - | 323 24.85 |
||
| cr chromium (.035 mg) |
- | - | - | - | - | - | - | - | |
| mn manganese (2.3 mg) |
.042 mg |
.0072 mg |
- | .575 mg |
- | - | 27 | ||
| fe iron (18 mg) |
2.607 mg |
.048 mg |
- | 1 mg |
- | - | 20 | ||
| cu copper (.9 mg) |
.108 mg |
.0105 mg |
- | - | - | - | 13 | ||
| zn zinc (11 mg) |
1.917 mg |
1.122 mg |
- | .75 mg |
- | - | 34 | ||
| se selenium (55 μg) |
45.6 μg |
8.49 μg |
- | 14 μg |
- | - | 123.5 | ||
| mo molybdenum (.045 mg) |
- | - | - | - | - | - | - | - | |
| i iodine (.15 mg) |
- | - | - | - | - | - | - | ||
| 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 | - | - |
*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 1100 mg.
- *b16 (choline): 30% + per meal, 120% total. stay under 200%.
- *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%.
- f1/ (f2+f3+f4) < 4 (<3? <2?)
- 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%.
- 90 < k1 + k2 < 110
- *s (salicylic acid): 30%+ per meal, 120% total. <9999%, total.
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]
- 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:
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
- 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.) &
- garlic clove (allicin)
- spoonful 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)
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
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
& 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
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
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