so, i picked up some algal oil, and it wasn't cheap to buy it, but i only expect to use a very small amount per day. if it lasts two months, it's not so bad.

this is what it says is in each teaspoon (5 ml) of the oil:

- 200 mg epa

- 300 mg dha

- 1.02 g of algae

and, it even tells me the species: schizochytrium. that is useful information in filling out the chart.

i need .3*375 = 112.5 mg epa, which is a little less than half a teaspoon. so, let's use 3 ml to get 120 mg

i need .3*300 = 100 mg dha, which is easily covered in 60% of 300 (180 mg)

so, there's my requirements - 3 ml of this stuff.

and, that's all i wanted it for...

but, algae is generally nutritious. so, what else is in this stuff?

i was lucky to find this study:

https://www.sciencedirect.com/science/article/pii/S0952327815300491

this has data for taurine:

https://core.ac.uk/download/pdf/226762645.pdf

this has very rough data for b8 & b15

https://aem.asm.org/content/aem/73/18/5848.full.pdf

regarding vitamin d, this article is illuminating. it explains that, like omega-3s, the ultimate source of vitamin d in fish is likely algae, which photosynthesize it from uvb near the top of the water. the algae source i'm taking is a freshwater microalgae, which can have levels as high as 80 µg/100g, but measurements are highly erratic; given that this algae is likely grown indoors using uvb light, it is likely at the higher range of the scale. but, even that is not much, in the concentrations i'm using...

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3651966/

so, working it out....i'm taking 60% of 1.02 grams, which is .6*.0102 if the data is per 100 g.

then,

calories:

20.4 + 105 + 32 + 240 + 42 + 96 + 168 + 17.5 + 11.25 + 59.7 + 125 + 37.4 + 6 = 960.25

cost:

.40 + .15 + .77 + .96 + .39 + .99 + .43 + .19 + .13 + .14 + .39 + .04 + .55 = 5.53

a - .6*.0102*33.6 = 0.205632 µg ~ 0

beta-carotene - .6*.0102*2.3 = 0.014076 µg ~ 0

b1 - .6*.0102*4.4 = 0.026928 mg

100*(.0201 + .037 + .024 + .101 + .019 + 0.033825 + .115 + 0.026928)/1.2 = 31.4044166667--->31

12.8 + 3 + 155.625 + 4.6363 + 75 = 251.061363636---->251

251 + 31 = 282

b2 - .6*.0102*2.9 = 0.017748 mg

100*(.012 + .086 + .022 + .195 + .017 + .198+  .011 + 0.017748)/1.3 = 42.9806153846--->43

40 + 5 + 144.375 + 8.454545454545 + 12.5 = 210.329545455---->210

210 + 43 = 253

b3 - .6*.0102*14 = 0.08568 mg

100*(.3252 + .785 + .386 + 2.61 + .235 + .0957 + .059 + .216 + 0.08568)/16 = 29.984875

16 + 65.625 + 14.4545 + 31.25

n: 29.984875 + 31.25 = 61.234875---->61

f: 16 + 65.625 + 14.4545 = 96.0795---->96

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

157.314375---->157

b4 - ?. it matters little, as i'm meeting all contrived requirements.

b5 - .6*.0102*3.5 = 0.02142 mg

100*(.1353 + .394 + .125 + 2.08 + .126 + 0.479325 + .194 + .069 + 0.02142)/5 = 72.5

24 + 2.25 + 7.0909 + 10 = 43

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

115..5

b6 - .6*.0102*1.4 = 0.008568 mg

100*(.033 + .433 + .047 + .386 + .043 + .0396 + .029 + .033 + 0.008568)/1.7 = 61.8922352941--->61.5

 9.6 + 133.125 + 5.7272 + 12.5 = 160.9522---->161

b7 - .6*.0102*.3 = 0.001836 mg = 1.836 µg

100*(1.652 + 0.8 + 7.95 + .966 + 15.6 + 2.145 + 1 + 7.515 + 2.52 + 1.836)/35 = 119.954285714

 45 + 21.03896

=======

186

b8 - 1000*.6*1.02*500*164.157/1000000 = 50.232042 mg?

this is reliant on an amount converted to a related molecule. it is not entered.

b9 - .6*.0102*.1 = 0.000612 mg = .612 µg

this is too small to alter the total.

b12 - .6*.0102*54.9 = 0.335988 µg

80 + 100*(.6435)/2.4 + 7.5 + 187.5 +100*(.335988)/2.4 = 315.812

n: 100*(.6435)/2.4 + 7.5 +100*(.335988)/2.4 = 48.312

f:80 + 187.5 = 267.5

b13 - 0

b14 - .6*.31*.0102 = 0.0018972 mg ~ 0

b15 - 1000*.6*1.02*100*117.148/1000000  = 7.1694576 mg

but, i don't know how much glycine betaine can be recovered in the form of betaine (and glycine.), nor how much is available in the extract, which likely destroys much of the cell wall, which is where i think the betaine exists. so, this is not currently entered. i've sent an email about b15, d, b12 & k.

b16 - .6*.0102*1440 = 8.8128 mg

(2.28 + 11.6 + 5.7 + 21.3 + 5.38 + 96 + 21.45 + 8+ 12.3 + 2.85 + 22.05 + 5.51 + 8.8128)/550 = 

0.40587781818----> 40.5%

b20 - ?. algae is sort of half plant and half animal, and this species is a true protist - neither cyanobacteria nor a pseudo-plant coloured algae. biochemically, it acts like a primitive photosynthesizing animal. it's a heterotroph, even. it's a frankencreature, truly - be thankful they don't have brains. so, you bizarrely get both chlorophyll and b12, but do you get carnitine? i can prove carnitine exists in cyanobacteria, but not in these protists. it seems likely at levels less than .1 mg/g, but i have no source. it shouldn't put my totals out of balance, and that's what's important.

c - 0

d - .6*.0102*80 = 0.4896 µg d3 + .6*.0102*2400 = 14.688 µg pro-vitamin d3, which requires sunlight for humans to convert to d3. this is potentially quite potent, in the proper environmental conditions.

72 +100*(.165 + .4896)/15 + 7.5 + .27272 = 84%

d2: 72

d3: 100*(.165 + .4896)/15 + 7.5 + .27272 = 12%

u: 100*(.165 + .4896)/15 = 4.364

e - .6*.0102*.45 = 0.002754 µg ~ 0 [even if that's a typo and should be mg]

f1 - ~0. i found a label for a more potent version of the same product, and it claimed 100% of the pufas were f3/f4. this is no doubt wrong, but further research indicates that the amount of la & ala in 1 g of algal oil is likely miniscule. at a 20:1 ratio, .6*(500/20)/1000 = 0.015 g.

f2 - ~0. likewise, almost all omega-3s in algae seem to be epa or dha, rather than ala.

f3 - .6*200 = 120 mg

f4 - .6*300 = 180 mg

k1 - ?. it's not clear if this organism makes or uses k1 or k2. in this meal, i'd actually be seeking to minimize any further consumption of either. while cyanobacteria produce k1 in very high amounts, and other types of heterotroph algae produce k2, i can't be sure for this one. other heterotrophs produce k1 at rates that could be as high as 5 µg, in 3 ml of this product. this is fat soluble and intake needs to be monitored. it might need to be measured. i would really like to find a source,

k2 - ?.

s - ?.

those are substantive adds, actually. enough that....

do i need yogurt? for b20 only, it seems. is that worth it?

note that this species of algae is a true algae, a eukaryote, and not a cyanobacteria. that is important in understanding bioavailability of b12; don't get your b12 from cyanobacteria, it doesn't work:

https://link.springer.com/article/10.1007/s10811-016-0974-5

(the fuckers at springer will probably take that down, now)

i might not need yogurt. that's one way to deal with this.

i would rather eat the seaweed directly than buy oils, but it's just not available in the markets, and i can't afford to order it at the prices it runs for. i'll keep an eye out for it, in the long run.

but, what i'm learning is that algae is where fish get everything, which is obvious if you think about it for a second. if fish are great because of b12, d, epa & dha then algae is even better, so long as you get the right kind - they have all the good stuff without the pollutants in the fish. 

for now, this is stable. and i'm going to move to hydrogen.

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)															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  b20 c mn	b5 c, e s mn	b3,5,7 b8,9,16 b20,c,e f1,k1,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 b20	b1,2 b3,4 b6,7 b9,12 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	b7 b12 f3,f4
	calories	20.4	105	32	240	42	96	168	17.5	11.25	59.7	125	37.4	6	960.25	<1000	0	32	992.25
	cost	.40	.15	.77	.96	.39	.99	.43	.19	.13	.14	.39	.04	.55	$5.53	<$3.33??	.10	.12	$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)	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	r:2 %	38 r:35 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 %	~ 4.6363 %	75 %	.115 mg	.026928 mg	282 u:31	>125	4 %	1.5 %	287.5
	b2 [g, j] riboflavin (1.3 mg)	.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:43	>131	20.5 %	5 %	278.5
	b3 niacin (16 mg)	.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	4 %	2 %	163 n:65 f:98
	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 %	~ 7.0909 %	10 %	.069 mg	.02142 mg	115.5 u:72.5	>110	18 %	3 %	136.5
	b6 pyridoxine (1.7 mg)	.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	1 %	223.5
	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 %	~ 21.03896 %	7.515 μg	2.52 μg	1.836 μg	186 u:120	>171	0	5.5 %	191.5
	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 %	15 %	12.5 %	6.09 μg	.612 µg	126 n:63 f:63	>100 f<133	1.75 %	1.25 %	129 n:66 f:63
	b12 [t] cobalamin (2.4 μg)	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	10 %	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	1.5675 mg	1.65 mg	0	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	8.8128 mg	40.5	>30	~ 1.68 %	~ 2.23 %	44.5
	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	~ 4.6363 %	0	.042 mg	0	245 u:240.5	>234	0	0	245
	d calciferol (15 μg)	0	0	0	0	0	d2: 72 %	d3: .165 μg	d3: 7.5 %	0	d3: ~ .27272 %	0	0	d3: .4896 μg	84 u:4 d2:72 d3:12	>40	0	d2: 9 %	93 d2:81 d3:12
	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	~ 8.1818 %	.5355 mg	0.022 mg	0	46.5 n:38.5	>40 n>30	0	0	46.5 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	0	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	~ .02727 g	.0639 g	1.597 g	0	2.47904772727 g 154.94 %	>30	0	.06 g 3.75%	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)	.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	?	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	?	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	~ 57.8181 mg	237.5 mg	2.1 mg	-	448 29.86%	-	-	-	-
	mg magnesium (420 mg)	6.6 mg	31.9 mg	13 mg	43.5 mg	11.7 mg	32 %	-	-	.9 %	~ 2.7272 %	62.5 %	27.4 mg	-	130	-	-	-	-
	p phosphorus (1250 mg)	12 mg	26 mg	24 mg	78 mg	23.5 mg	16 %	-	4 %	3 %	~ 2.7272 %	37.5 %	44.9 mg	-	79.5	-	-	-	-
	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	~ 47.7272 mg	475 mg	56.9 mg	-	2744.85 80.7%	-	-	-	-
	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	-	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	-	80.5	-	-	-	-
	cu copper (.9 mg)	.069 mg	.092 mg	.048 mg	.285 mg	.09 mg	-	-	-	1.2 %	~ .16363 mg	.468 mg	.085 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	-	76.5	-	-	-	-
	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 %	-	-	-	-	16	-	-	-	-
	i iodine (.15 mg)	-	-	-	-	-	-	-	-	-	~ 16.3636 %	-	-	-	16	-	-	-	-

		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	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 (15 μg)	93 d2:81 d3:12	54 d2:45 d3:9	51 d2:0 d3:51	198 d2:126 d3:72	>160 d3>120	666
	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	f fluorine (4000 μg)	17.5 μg 0.44 %	3.52 μg .088%	-	<1		-
	na sodium (1500 mg)	448 29.86%	599.2936 39.95%	645.6 43.04%	1692.8936 112.5%		120
	mg magnesium (420 mg)	130	57.5	14.5	202		1000
	p phosphorus (1250 mg)	79.5	63.5	40.5	183.5		240
	s sulfur (?)	-	-	-	-		-
	cl chlorine (2.3 g)	-	.3	-	-		-
	k potassium (3400 mg)	2744.85 80.7%	1736 51.06%	339.7 9.99%	4820.55 141.5%		-
	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	-	-

*not really

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

- nutravege omega-3 algal oil (strawberry-orange, or whatever)

- natur-a chocolate soy milk

- 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

- 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)   

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

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