i'm adding grapefruit & apple juice together to get enough c, but i'm going to require a supplemental grain source for betaine. i'm eating it with salami, but i realize that's not good enough, and i'm leaning towards either chicken or turkey - partly because i want the bones for my teeth.
the other thing is that the iron in the eggs is different than the other iron, and counts for more. but, i need to figure that out.
| 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) | - | - | - | - | - | - | - | ||