so, i need to do a restandardization (?) of the data to ensure that the percentages are consistent with each other.
these are the denominators in the food i'm actually buying:
- a, b1, b2, b3, b5, b6, b9, b12, b16, c, e & k seem to be correct
- the dv% for b7 is 30 µg, whereas the rdi is 35 µg. this should be standardized. however, this is of no concern because no food in my diet lists biotin in this manner; while the vector is presented in the chart as a percentage, it is listed on the label in raw terms.
- i set the rdi for vitamin d at 15 µg as directed by the government bodies, but then set up my requirements for it to be 20 µg, as based on the previous rdi. it seems like the daily value is still 20 µg, so the percentages in the chart are actually based on the larger rdi, not the smaller one. so, i'm just going to increase the rdi to 20 (because that's what i want.) and recalculate based on that, rather than convert everything to a 15 µg rdi and then overshoot it. these changes are minor.
- f1-f4 are raw data.
- there is no rdi for k2 yet, and it's raw data
- rdis for the pseudo-vitamins b4, b8, b13, b14, b15, b20 & s are not directed by government bodies but constructed based on my own research.
- boron, fluorine, sodium, chlorine & potassium are all presented in terms of raw data
- magnesium utilizes the 420 mg rdi throughout, which is standard for men over the age of 19 and should reflect the amount presented by the daily value. so, i think this is fine.
- phosphorus uses the 1250 mg rdi which, while higher than the rdi, is actually the daily value. so, those numbers should actually be correct.
- calcium should use the 1300 mg rdi as a dv after all, so i don't have to adjust for it.
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.
pre-meal water |
fruit soy shake bowl |
post-meal water |
coffee |
|||||||||||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
water 850 ml + tooth paste 12.5 ml |
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 .6 tsp 3 ml |
sum | bounds | water 850 ml + tooth paste 12.5 ml |
coffee 1 cup 350 ml |
choc soy 50 ml |
tooth paste spit 3 tsp 12.5 ml |
total | ||
raison d'etre |
b,f,na h20 |
b5,8 c s |
b5 b20 c b,si,cl k,mn |
b5 c, e s b,mn |
b3,5,7 b8,9,16 b20,c,e f1,k1,s b,na,k |
b5,8 b20 c,e k1 s b,na |
a b3,4,5 b7,9,12 b16,20 d,f1,f2 b,na, cl,ca h20 |
a b5,7 b12,13 b16,20 k2 na,cl |
a b5 b20 na |
b1,2 b3,4 b6,7 b9,12 b16 |
a b5,7,9 b15,20 e b,na cl |
b3,5,7 b8,9,15 b16,20 e,f1 b, na mg,p cl,k,fe cu,zn |
b7 f2 na,si |
b7 b12 f3,f4 |
f | |||||||
calories | 0 | 20.4 | 105 | 32 | 240 | 42 | 96 | 168 | 17.5 | 11.25 | 59.7 | 125 | 37.4 | 6 | 960.25 | <1000 | 0 | 0 | 32 | 0 | 992.25 | |
cost | 0 | .40 | .15 | .77 | .96 | .39 | .99 | .43 | .19 | .13 | .14 | .39 | .04 | .55 | $5.53 | <$3.33?? | 0 | .10 | .12 | 0 | $5.75 | |
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 | 9.3 μg |
3.54 μg |
1 μg |
10.5 μg |
2.76 μg |
16 % |
9.6 % |
3 % |
0 |
~ 4.6363 % |
0 | 0 | 0 | 36 r:33 c:3 |
30<r<100 | 0 | 0 | r:2 % |
0 | 38 r:35 c:3 |
b1 thiamin (1.2 mg) |
0 | .0201 mg |
.037 mg |
.024 mg |
.101 mg |
.019 mg |
12.8 % |
0.033825 mg |
3 % |
155.625 % |
~ 4.6363 % |
75 % |
.115 mg |
.026928 mg |
282 u:31 |
>125 | 0 | 4 % |
1.5 % |
0 | 287.5 | |
b2 [g, j] riboflavin (1.3 mg) |
0 | .012 mg |
.086 mg |
.022 mg |
.195 mg |
.017 mg |
40 % |
.198 mg |
5 % |
144.375 % |
~ 8.4545 % |
12.5 % |
.011 mg |
.017748 mg |
253 u:4 |
>131 | 0 | 20.5 % |
5 % |
0 | 278.5 | |
b3 niacin (16 mg) |
0 | .3252 mg |
.785 mg |
.386 mg |
2.61 mg |
.235 mg |
16 % |
.0957 mg |
.059 mg |
65.625 % |
~ 14.4545 % |
31.25 % |
.216 mg |
.08568 mg |
157 n:61 f:96 |
>125 f<200 |
0 | 4 % |
2 % |
0 | 163 n:65 f:98 |
|
b4* adenine (75 mg) |
0 | ? | 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 | 0 | ? | 5 % |
0 | 143 | |
b5 pantothenic acid (5 mg) |
0 | .1353 mg |
.394 mg |
.125 mg |
2.08 mg |
.126 mg |
24 % |
0.479325 mg |
.194 mg |
2.25 % |
~ 7.0909 % |
10 % |
.069 mg |
.02142 mg |
115.5 u:72.5 |
>110 | 0 | 18 % |
3 % |
0 | 136.5 | |
b6 pyridoxine (1.7 mg) |
0 | .033 mg |
.433 mg |
.047 mg |
.386 mg |
.043 mg |
9.6 % |
.0396 mg |
.029 mg |
133.125 % |
~ 5.7272 % |
12.5 % |
.033 mg |
.008568 mg |
222.5 u:61.5 |
>118 | 0 | 0 | 1 % |
0 | 223.5 | |
b7 [h] biotin (35 μg) |
0 | ? μg |
1.652 μg |
0.8 μg |
7.95 μg |
.966 μg |
15.6 μg |
2.145 μg |
1 μg |
45 % |
~ 21.03896 % |
7.515 μg |
2.52 μg |
1.836 μg |
186 u:120 |
>171 | 0 | 0 | 5.5 % |
0 | 191.5 | |
b8* inositol (1000 mg) |
0 | 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 | 0 | 1 % |
0 | 41 | |
b9 [m, b11, r] folic acid (400 μg dfe) |
0 | 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 % |
15 % |
12.5 % |
6.09 μg |
.612 µg |
126 n:63 f:63 |
>100 f<133 |
0 | 1.75 % |
1.25 % |
0 | 129 n:66 f:63 |
|
b12 [t] cobalamin (2.4 μg) |
0 | 0 |
0 |
0 | 0 | 0 | 80 % |
.6435 μg |
7.5 % |
187.5 % |
0 | 0 |
0 | .335988 μg |
315.5 n:48 f:267.5 |
>250 n>30 |
0 | 0 | 10 % |
0 | 325.5 n:48 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 | 0 | 1.5675 mg |
1.65 mg |
0 | 0 | 0 | 0 | ~ 0 |
3.2 | t:>120 ---> |
0 | 0 | 0 | 0 | ---> | |
b15* betaine (550 mg) |
0 | 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 |
~ 0 |
0 | 35 | |
b16* choline (550 mg) |
0 | 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 |
8.8128 mg |
40.5 | >30 | 0 | ~ 1.68 % |
~ 2.23 % |
0 | 44.5 | |
b20* [I] l-carnitine (29 mg) |
0 | .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 | 0 | 0 | 30.5 | |
c ascorbate (90 mg) |
0 | 68.4 mg |
10.3 mg |
58.8 mg |
15 mg |
64 mg |
0 |
0 |
0 |
0 |
~ 4.6363 % |
0 |
.042 mg |
0 | 245 u:240.5 |
>234 | 0 | 0 | 0 | 0 | 245 | |
d calciferol (20 μg) |
0 | 0 | 0 | 0 | 0 | 0 | d2: 72 % |
d3: .165 μg |
d3: 7.5 % |
0 | d3: ~ .27272 % |
0 | 0 | d3: .4896 μg |
83 u:3 d2:72 d3:11 |
>30 | 0 | 0 | d2: 9 % |
0 | 92 d2:81 d3:11 |
|
e alpha- tocopherol (15 mg) |
0 | .219 mg |
.118 mg |
.29 mg |
3.1 mg |
1.01 mg |
.24 mg |
.2475 mg |
0 mg |
0 mg |
~ 8.1818 % |
.5355 mg |
0.022 mg |
0 | 46.5 n:38.5 |
>40 n>30 |
0 | 0 | 0 | 0 | 46.5 n:38.5 |
|
f1* linoleic acid (17 g) |
0 | .0864 g |
.0543 g |
.09 g |
2.511 g |
.17 g |
2.24 g |
.226875 g |
0 | 0 | ~ .32727 g |
.837 g |
.414 g |
0 | 6.95684772727 g 40.9% |
>30 | 0 | 0 | .4 g 2.35% |
0 | 7.35684772727 g 43.25% |
|
f2* alpha linolenic acid (1.6 g) |
0 | .0336 g |
.0319 g |
.065 g |
.167 g |
.029 g |
.32 g |
.144375 g |
0 | 0 | ~ .02727 g |
.0639 g |
1.597 g |
0 | 2.47904772727 g 154.94 % |
>30 | 0 | 0 | .06 g 3.75% |
0 | 2.53904772727 g 158.69% |
|
f3* eicosa pentaenoic acid (0.375 g) |
- | - | - | - | - | - | - | - | - | - | - | - | - | 120 mg |
.12 g 32% |
>30 | - | - | - | - | .12 g 32% |
|
f4* docosa hexaenoic acid (0.250 g) |
- | - | - | - | - | - | - | - | - | - | - | - | - | 180 mg |
.18 g 72% |
>30 | - | - | - | - | .18 g 72% |
|
f1:(f2+f3+f4) ratio |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | 2.5033 | <4 | - | - | - | - | 2.5913 | |
k1 phyllo quinone (120 μg) |
0 | .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 | 0 | 1 % |
0 | 65.5 | |
k2 mena quinone (180 μg) |
0 | 0 | 0 | 0 | 0 | 0 | 0 | ~ 55.85 μg |
~ 0 μg |
0 | 0 | 0 | 0 | ? | 31 | 30<s<67 | 0 | 0 | 0 | 0 | 31 | |
k1+k2 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 95.5 | 90<s<110 | - | - | - | - | 96.5 | |
s* salicylic acid (10 mg) |
0 | .606 mg |
0 | 1.36 mg |
.9 mg |
.2208 mg |
0 | 0.085 mg |
.0425 mg |
.024 mg |
0 | 0 | 0 | ? | 32 | >30 | 0 | 17.5 % |
0 | 0 | 49.5 | |
e l e m e n t s |
b boron (3 mg) |
.17 mg |
? | .12272 mg |
.135 mg |
1.665 mg |
.1794 mg |
.457624 mg |
.0297 mg |
.023 mg |
~ 0 |
.18 mg |
.144 mg |
.112 mg |
? | 3.21844 mg 107 % |
>100 | 5.67 % |
3.5 % |
1.9 % |
0 | 118 |
f fluorine (4000 μg) |
861.25 μg |
10.2 μg |
2.6 μg |
4 μg |
10.5 μg |
.69 μg |
49.58 μg |
12.375 μg |
6 μg |
~ 0 |
2.85 μg |
12.15 μg |
? | ~ 0 |
972.195 μg 24.304875% |
>30 ---> |
21.53 % |
1.09 % |
.15 % |
21.53 % |
68.5 |
|
na sodium (1500 mg) |
~ 6.7569 mg |
.6 mg |
1.18 mg |
1 mg |
10.5 mg |
2.07 mg |
48 mg |
54 mg |
27.5 mg |
5.625 mg |
~ 57.8181 mg |
237.5 mg |
2.1 mg |
.612 mg |
455.262 mg 30% |
30<s<35 | .45 % |
.145 % |
.4 % |
.098 % |
31.5 | |
mg magnesium (420 mg) |
6.94875 mg |
6.6 mg |
31.9 mg |
13 mg |
43.5 mg |
11.7 mg |
32 % |
11.55 mg |
8 mg |
0 | ~ 2.7272 % |
62.5 % |
27.4 mg |
? | 135.5 | >30 | 1.65 % |
.68 % |
4 % |
0 | 141.5 | |
al aluminum (0 mg) |
.2125 mg |
- | - | - | - | - | - | - | - | - | - | - | - | - | ? | <2 mg |
- | - | - | - | - | |
si silicon (20 mg) |
1.275 mg |
0 | 5.6286 mg |
~ .9916 mg |
.96 mg |
.1495 mg |
2.32 mg |
.0152 mg |
.038 mg |
~ 0 |
.325 mg |
4.95 mg |
16.8 mg |
? | 167 | >100 | 6.375 % |
2.625 % |
1.45 % |
>0 | 177.5 | |
si:al ratio |
6 | - | - | - | - | - | - | - | - | - | - | - | - | - | 2+ | >2 | - | - | - | - | - | |
p phosphorus (1250 mg) |
.5605 mg |
12 mg |
26 mg |
24 mg |
78 mg |
23.5 mg |
16 % |
86.625 mg |
4 % |
3 % |
~ 2.7272 % |
37.5 % |
44.9 mg |
2.8764 mg |
87 | >30 | .04 % |
.018 % |
2 % |
>0 | 89 | |
cl chlorine (2300 mg) |
1.275 mg |
3 mg |
94.4 mg |
20 mg |
9 mg |
~ 3.17 mg |
~ 73.519 mg |
~ 82.70886 mg |
~ 42.12025 mg |
~ 8.6155 mg |
~ 88.5696 mg |
~ 363.76 mg |
~ 3.216 mg |
? | 34.5 | 30<s<35 | .055 % |
.023 % |
.4 % |
.15 % |
35 | |
k potassium (4700 mg) |
1.0075 mg |
125.1 mg |
422 mg |
153 mg |
728 mg |
215 mg |
368 mg |
164.175 mg |
90 mg |
64.125 mg |
~ 47.7272 mg |
475 mg |
56.9 mg |
3.366 mg |
2915.86 62% |
>40 | .02 % |
.0088 % |
.9787 % |
0 | 63 | |
k:na ratio |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | 6.3985 | >2.5 | - | - | - | - | 6.2766 | |
ca calcium (1300 mg) |
- | 5.4 mg |
5.9 mg |
16 mg |
18 mg |
23.5 mg |
48 % |
4.8 % |
5 % |
0 |
~ .54545 % |
5 % |
17.8 mg |
2.0808 mg |
70 | - | - | - | - | - | - | |
cr chromium (.035 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
mn manganese (2.3 mg) |
- | .045 mg |
.319 mg |
.386 mg |
.213 mg |
.068 mg |
- | - | - | .9 % |
~ .2727 mg |
- | .174 mg |
- | 65 | - | - | - | - | - | - | |
fe iron (18 mg) |
- | .078 mg |
.307 mg |
.41 mg |
.825 mg |
.214 mg |
16 % |
- | 0 | .1875 mg |
~ 7.6363 % |
43.75 % |
.401 mg |
.007956 mg |
80.5 | - | - | - | - | - | - | |
cu copper (.9 mg) |
- | .069 mg |
.092 mg |
.048 mg |
.285 mg |
.09 mg |
- | - | - | 1.2 % |
~ .16363 mg |
.468 mg |
.085 mg |
.001224 mg |
145.5 | - | - | - | - | - | - | |
zn zinc (11 mg) |
- | .069 mg |
.177 mg |
.14 mg |
.96 mg |
.097 mg |
16 % |
- | - | 3.75 % |
~ 9.8181 % |
31.25 % |
.304 mg |
.022032 mg |
76.5 | - | - | - | - | - | - | |
se selenium (55 μg) |
- | .18 μg |
1.18 μg |
.4 μg |
.6 μg |
.138 μg | - | - | - | 6 % |
- | 4.23 μg |
1.78 μg |
.07956 μg | 21.5 | - | - | - | - | - | - | |
mo molybdenum (.045 mg) |
- | - | - | - | - | - | - | - | - | 16.05 % |
- | - | - | - | 16 | - | - | - | - | - | - | |
i iodine (.15 mg) |
- | - | - | - | - | - | - | - | - | - | ~ 16.3636 % |
- | - | - | 16 | - | - | - | - | - | - | |
i n o r g a n i c s |
h2o water (3700 ml) |
850 ml |
24.24 ml |
88.4 ml |
90.95 ml |
110 ml |
57.3 ml |
368.12 ml |
50.325 ml |
37.7 ml |
.1524 ml |
.318 ml |
.954 ml |
.487 ml |
? | 45 | >30 <100 |
23 % |
~ 9.49 % |
~ 1.2436 % |
~ .4 % |
79 |
no3 nitrate (0 mg) |
2.975 mg |
? | 2.36 mg |
~ 3.6 mg |
3.9388 mg |
? | 21.3328 mg |
.239479 mg |
.065294 mg |
? | .069 mg |
.207 mg |
? | ? | >34.787343 mg <45 mg |
<60 mg |
2.975 mg |
1.225 mg |
2.666 mg |
- | 52 mg |
caesar pasta salad bowl | 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 (20 μg) |
0 | 0 | 0 | 0 | 0 | - | d3: .36 μg |
d2: 36 % |
d3: 1 μg |
- | 0 | 0 | - | - | - | - | - | - | - | 42.5 u:6.5 d2:36 d3:6.5 |
>30 | 0 | d2: 9 % |
51.5 d2:45 d3:6.5 |
|
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 | - | - | - | - | |
cl chlorine (2300 mg) |
- | - | - | - | - | - | - | - | - | - | .3 % |
- | - | - | - | - | - | - | - | .3 | - | - | - | - | |
k potassium (4700 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 36.936% |
- | - | - | - | |
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 plate | |||||||||
---|---|---|---|---|---|---|---|---|---|
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 (20 μg) |
d3: 3.03 μg |
d3: .18 μg |
d3: 30 % |
0 | 0 | - | 46 u:16 d2:0 d3:46 |
>30 | |
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 | - | |
cl chlorine (2300 mg) |
- | - | - | - | - | - | - | - | |
k potassium (4700 mg) |
209.7 mg |
30 mg |
- | 100 mg |
- | - | 339.7 7.2% |
- | |
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 soy shake bowl w/ coffee | caesar pasta salad bowl w/coffee | fried eggs plate |
|||||
---|---|---|---|---|---|---|---|
sum | sum | sum | total | requirements | ul | ||
calories | 992.25 | - | - | 992.25 | 1000 | 2000 | |
cost | $5.75 | - | - | $5.75 | $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) |
38 r:35 c:3 |
177 r:40 c:137 |
55 r:54 c:1 |
270 r:129 c: 141 |
r>120 c>100 |
t:- r:300 c:- |
b1 thiamin (1.2 mg) |
287.5 |
240.5 | 171.5 | 699.5 | >375 | - | |
b2 [g, j] riboflavin (1.3 mg) |
278.5 | 262 | 209.5 | 750 | >393 | - | |
b3 niacin (16 mg) |
163 n:65 f:98 |
142 n:30 f:112 |
73 n:1 f:72 |
378 n:96 f:282 |
>375 | f:600 | |
b4* adenine (75 mg) |
143 | 140 | 78 |
361 | >300 | - |
|
b5 pantothenic acid (5 mg) |
136.5 | 75.5 | 55 | 267 | >330 | - | |
b6 pyridoxine (1.7 mg) |
223.5 | 193 | 152.5 | 569 | >354 | 5882 | |
b7 [h] biotin (35 μg) |
191.5 | 124.5 | 229 | 545 | >857 | - | |
b8* inositol (1000 mg) |
41 | 33.5 | 30 | 104.5 | >120 | - | |
b9 [m, b11, r] folic acid (400 μg dfe) |
129 n:66 f:63 |
139 n:64.5 f:74.5 |
62.5 n:27 f:35.5 |
330.5 n:157.5 f:173 |
>300 | f:400 | |
b12 [t] cobalamin (2.4 μg) |
325.5 n:48 f:277.5 |
271 n:33.5 f:237.5 |
257 n:69.5 f:187.5 |
853.5 n:151 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) |
44.5 | 23 | 84.5 | 152 | >120 | 200 | |
b20* [I] l-carnitine (29 mg) |
30.5 | 17 | 7 | 54.5 | >100 | 162 |
|
c ascorbate (90 mg) |
245 | 281.5 | 250 | 776.5 | >700 | 2222 |
|
d calciferol (20 μg) |
92 d2:81 d3:11 |
51.5 d2:45 d3:6.5 |
46 d2:0 d3:46 |
189.5 d2:126 d3:63.5 |
>120 d3>100 |
500 | |
e alpha- tocopherol (15 mg) |
46.5 n:38.5 |
48 n:48 |
35 n:35 |
129.5 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) |
2.53904772727 g 158.69 % |
1.5514 g 96.96% |
1.5875 g 99.22% |
5.67794772727 g 354.87% | >120 >.25*f1 |
f1 | |
f3* eicosa pentaenoic acid (0.375 g) |
.12 g 32% |
.006 g 1.6% |
- | .126 g 33.6% |
>120 | 240 | |
f4* docosa hexaenoic acid (0.250 g) |
.18 g 72% |
.018 g 7.2% |
- | .198 g 79.2% |
>120 | 240 | |
f1:(f2+f3+f4) ratio |
2.5913 | 3.73 | 3.40 | 3.129675 | - | 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 |
b boron (3 mg) |
118 | - | - | 118 | >300 | 667 |
f fluorine (4000 μg) |
68.5 | - | 68.5 | >120 | 250 | ||
na sodium (1500 mg) |
472.113806 31.5% |
599.2936 39.95% |
645.6 43.04% |
1717.007406 114.5% | >100 | min(153,k/2.5) | |
mg magnesium (420 mg) |
141.5 | 57.5 | 14.5 | 213.5 | >120 | 1000 | |
al aluminum (0 mg) |
? | - | - | - | 0 | 6 mg | |
si silicon (20 mg) |
177.5 | - | - | 177.5 | >300 | 100000 | |
si:al ratio |
? | - | - | - | - | ||
p phosphorus (1250 mg) |
89 | 63.5 | 40.5 | 193 | >>120 | 240 | |
cl chlorine (2300 mg) |
35 | .3 | - | 35 | >100 | min(153,k/2.5) | |
k potassium (4700 mg) |
2963.28225 63% |
1736 36.936% |
339.7 7.2% |
5038.98 107% |
>120 | - | |
k:na ratio |
6.2766 | - | - | 2.9347456 | >2.5 | - | |
ca calcium (1300 mg) |
70 | 67 | 24.5 | 161.5 | 155 | ||
cr chromium (.035 mg) |
- | - | - | - | - | ||
mn manganese (2.3 mg) |
65 | 84 | 27 | 176 | 478 | ||
fe iron (18 mg) |
80.5 | 38.5 | 20 | 139 | 222 | ||
cu copper (.9 mg) |
145.5 | 57 | 13 | 215.5 | 1111 | ||
zn zinc (11 mg) |
76.5 | 56.5 | 34 | 167 | 222 | ||
se selenium (55 μg) |
21.5 | 102 | 123.5 | 247 | 727 | ||
mo molybdenum (.045 mg) |
16 | 16 | - | 32 | - | ||
i iodine (.15 mg) |
16 | - | - | 16 | - | - | |
i n o r g a n i c s |
h2o water (3700 ml) |
79 | - | - | 79 | >120 | 300 |
no3 nitrate (0 mg) |
52 mg |
- | - | 52 mg | 0 | 200 mg |
*not really
specific brands used:
- sensodyne repair & protect
- colgate prevident
- 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
- nutravege omega-3 algal oil (strawberry-orange, or whatever)
- natur-a chocolate soy milk
- sensodyne repair & protect
- now foods microhydroxyapatite
- selection brand pasta [metro/food basics]
- black diamond brand medium cheddar cheese
- natur-a vanilla soy milk (regular)
- astro biobest plain probiotic yogurt
- frank's red hot sauce
- bulk barn nutritional yeast
- bulk barn hemp seeds
- natur-a chocolate soy milk
- sensodyne repair & protect
- colgate prevident
- 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
diet options:
daily:
2 ) pasta salad bowl:
- one tbsp of imitation bacon bits (isoflavones, maybe)
- olives?
- 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.
- 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)
need:
==========
remaining items to enter or investigate:
15 amino acids: <----for sure, eventually
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): <---maybe
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)
9) valine, 10) arginine, 11) cysteine, 12) glycine, 13) glutamine, 14) proline, 15) tyrosine
+ measure 6 non-essential
carotenoids (not including pro-vitamin a): <---maybe
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) allicin
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
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
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