Sunday, October 4, 2020

the self site has an entry for 150 g of chopped avocado. i'm just going to start with that.

and, then we'll figure out consistent rdis after.

errors notwithstanding, breakfast bowl is done.

the last remaining tweak may be to cut bananas back down to one, and boost soy milk to 300 ml, but i'm not sure the offset is really purposeful.

now, let's make sure these numbers are actually right.

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
(08:00)		 pasta salad bowl
(00:00)		 fried eggs
(16:00)		 coffee
ban
ana
2*
118 g		 straw
ber
ies
5-6
75 g		 avo
cado
2*
75 g		 kiwi
1
75 g		 soy
milk
250 ml		 cher
ry
ice
cream
200 ml		 nut.
yeast
 1
small
tsp
2
g		 fort
cer
eal
55 g		 grd
flax
seed
1
tbsp		 sum red
pep
per
3"x4"
175 g		 dur
um
wht
fet
100 g
+
h20		 med
ched
chse
60 g		 carrot
8"
72 g		 hul
led
hemp
seed
10 g		 yog
dress
or
canola
oil
caesar
(for e)		 nut.
yeast
1
small
tsp
2
g		 sum fried
eggs
2*70g		 med
ched
cheese
30 g		 marg.
2 tbsp		 whole
wheat
bread
with
germ
+
flax  
(1
slice)
(37 g)		 meat
rep.
??		 juice
type
250
ml		 sum brew
coffee
700
ml		 soy
choc
100
ml		 sum total
raison 
d'etre		 b5,9
b16		 c
b5
b16		 b3,5,9
o-6
k,b16		 c
b3,5,9
k,b16		 a
d
bs		 sat fat
a,b16
b3,5		 bs a
bs
e		 o-3
b5
b16
vit c
vit a
vit e		 b vit  vit a
fat
b12		 vit a 6:3 rat taste
6:3 rat		 b vit
vit a
chol
b vit		 vit a
fat
b12		 vit a
vit d
vit e		 6:3 rat - -
caf
 feine

a
(fat sol)		 4 0 4 1 10 13 0 15 0 47
r:38
c:9		 103 1  30 241 0 - 0 375
r:30
c:345		 21 15 10 0 - - 46
r:46
c:0		 0 4
 4
r:4
c:0		 472
r:118
c:354
b1
thiamin		 4 2 7 1 8 5 103 20 8 158 6 84 1 3 11 - 103208 6 .5 0 10.5 - - 17 8 3 11 394
b2 [g, j]
riboflavin		 10 1 11 1 25 10 96 24 1 179 8 41 13 2 2 - 96 162 42 6.5 0 3 - - 51.5 32 10 42 434.5
b3
niacin		 8 2 13 1 10 1 43 36 1 115
n:26
f:89		 8 66 0 4 6 - 43 127
n:18
f:109		 1 0 0 6.5 - - 7.5
n:1
f:6.5		 8 4 12
n:8
f:4		 261.5
n:53
f:208.5
b4*
adenine
(mg)		 3.26 0.375 - 0.3 19.3 0.9735 - - - - 27.825 4 - - - - - - 3.36 - 0 4.27 - - - - - - -
b5
pantothenic
acid
(rdi: 5 mg)		 16 1.5 42 2 15 10 1.5 19 2 10910 8.5 5 4 1 - 1.5 30 42 2.5 0 5 - - 49.5 40 4 44 232.5
b6
pyridoxine		 44 2 19 2 6 1 88 25 2 189 24 7 2.5 5 3.5
88 130 12 1 0 3.5 - - 16.5 0 2 2 337.5
b7 [h]
biotin
(rdi:
35 mcg)		 15 2.5 - ? 30 1 30 86 - 164.5 16.5 1 3 12 8 - 30 70.5 65 1.5 13 3 - - 82.5 ? 12 12 329.5
b8*
inositol
(mg)
(myo
or
lipid)		 20 10 - 102 25 5 10 - - 172 99.75 70.27 - - - - 10 - 6.3 - 16  50 - - - - - - -
b9
[m, b11, r]
folic acid		 12 4.5 30 6 6 1 23 34 2 118.5 19 71 3 3 3 - 23 122 18 1.5 0 5 - - 24.5 4 2 6 271
b10*
pABA		 ~0 ~0 - ~0 >0 ~0 - - - 0 0 - - - - - - - - - - - - - - - - - -
b12 [t]
(cyano)
cobalamin		 0 0 0 0 50 20 1250 0 195 0 0 8.5 0 0 20+ 125 133.5 33 4 0 0 - - 37 0 20 20 385.5
b13*
orotic acid
(mg)		 ~0 ~0 - ~0 ~0 20 - - - 20 - - - - - - - - - - - - - - - - - - -
b14*
taurine
(mg)		 ~0 ~0 - ~0 ~0 2 - - - 2 - - - - - - - - - - - - - - - - - - -
b15*
pangamic
acid		 ~0 ~0 - ~0 0? ~0 - - - 0 - - - - - - - - - - - - - - - - - - -
b16*
choline
(fat sol)		 4 1 4 1 11 5 1.5 2 1 30.5 2 2.5 2 1 - - 1.5 9 68 1 0 2 - - 71 3 4.5 7.5 118
b20* [aka I]
l-carnitine		 ~0 ~0 - ~0 ~0 5 - - - 5 - - - - - - - - - - - - - - - - - - -
c 34 74 25 117 4 0 0 25 ~0 279 350 0 0 7 0 - 0 357 0 0 0 0 - 100+ 100+ 0 0 0 736+
d
(fat sol)		 0 0 0 0 45 0 0 6 0 51 0 0 2 0 0 20+ 0 2 12 1 30 0 - - 43 0 18 18 114
e
(fat sol)		 2 1.5 16 10 0 2 0 36 0 67.5 13 1 1 2 7 30+ 0 24 9 .5 20 1.5 - 30+ 31 0 0 0 122.5
f1*
linoleic
acid
omega-6
(g)		 0.1086 0.09 2.534 0.187 1.5 .300 0 1.2 .414 6.3336 .0738 .540 .3462 .0828 2.87  - 0 3.9128 3.23 .1731 1.5 .5 - - 5.4031 ~0 .8 .8 16.45
f2*
alpha
linolenic
acid
omega-3
(g)		 0.0638 0.065 0.165 0.0319 0.2 .200 0 0.2 1.597 2.5227.041 .024 .219 .0014 .93 - 0 1.2154 .228 .1095 .5 .75 - - 1.5875 ~0 .12 .12 5.45
f1:f2
ratio		 - - - - - - - - - 2.51- - - - - 2:1 - 3.22 - - - - - - 3.40 - - - 3.02
k
(fat sol)		 2 1 39 38 5 0 0 - - 85 10 1 1 12 0 - 0 24 9 .5 10 .5 - - 20 0 2 2 131
q1*
coenzyme
q10 (mg)		 0.272 0.075 - 0.0375 .625 .0308 - - - - - - - - - - - - - - - - - - - - - - -
q2*
pyrrolo
quinoline
 quinone
(mu-g)		 3.536 - - 2.025 .063 .2101 - - - - - - - - - - - - - - - - - - - - - - -
s*
salicylic
acid
(mg)		 ~0 ~1 - ~0.375 ~0 ~0 - - - - - - - - - - - - - - - - - - - - - - -
- - - -- - - - - - - - - - - - - - - - - - - - - - - - -

* not really.

complete requirements

fat soluble:
- a: 120% of pre-formed + 300% of convertible, total daily. 30% + pre-formed per meal.
- choline: 30% + per meal, 120% total
- d: 30% + per meal, 120% total
- e: 30% + per meal, 120% total
- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):
- 300+% total w/ 100% for each meal

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]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream
- bulk barn nutritional yeast
- vector cereal

- black diamond brand medium cheddar cheese
- selection brand pasta [metro/food basics]
- bulk barn nutritional yeast

- irrestibles brand olive canola oil
- dempster's whole grain double flax bread
- black diamond brand medium cheddar cheese

- natura chocolate soy milk
- no specific brand or type of coffee

diet options:

daily:


2) pasta salad bowl:
- 100 g cooked pasta
- one large red pepper
- one large chopped carrot
- 60 g chopped medium cheddar cheese [12 slices]
- 10 g hulled hemp seeds
- yogurt dressing or canola oil caesar dressing
- 1 tsp nutritional yeast
- glass of pasta water 
+
- tomatoes
- flax seeds (ground!) (probably not) 
- spirulina 
- tahini  
- macademia nuts 
- croutons
- tomato powder 
- caesar dressing (very little b1, 35% e?, some a)
- one tbsp of imitation bacon bits (isoflavones, maybe_
- 5 g chopped crickets [5 crickets]  [b12]
- indoor farmed fish? <----b5, b12
- shittake mushrooms <------b5
- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- kalamata olives (probably not necessary for e) 
- microwaved/chopped broccoli (probably not, due to k and I3C)  <----but, b5
- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5, 50-70% b12

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine
- 30 g sliced medium cheddar cheese [6 slices]
+
- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)
- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find
- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
- + apple juice? (1 cup) (100% c)
- carrot juice (1 cup) (18% b1, 8% b2
- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)
- cranberry juice (unsweetened. need added c, has e)
- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)


==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)
8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K

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

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

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:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese
9) betaine (more than a choline precursor?)

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
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
at
Location:
woahwoahwoah, let's be clear-thinking, here.

if trump walks out of this - and if you're going to tell me it's the steroid treatment, take a science class. they gave him antibodies. that's not an experimental treatment, it's where vaccines came from. of course it worked. why wouldn't it? - more or less unscathed, what does that really tell you about the 200,000 people that have died?

trump's about as vulnerable as they get.

so, are all these dead people really due to poor public health measures?

or are they actually due to a dysfunctional health care system?

if you're wealthy, you get good care, in america. if you're not? well, you're dead.
at
Location:
i think the two i opened up were still a tad green, but they sliced open cleanly and allowed me to separate the peel easily.

again: the taste is almost non-existent.

i'm still going to be low on o-6s, even after i pencil in 150 g, but it will get cleanly over the hump for the b5. so, that's the next update.
at
Location:
so, the peeled avocado is only 75 grams.

i'm going to need two, that's all there is to it.

(note that 2*75 = 150 < 200, which was initially pencilled in)
at
Location:
105*2 + 24 + 160 + 47 + 100 + 224 + 30 + 217 + 9 = 1021.

it's a big meal, but it's the most important one of the day.

if lunch & supper are both half that, which is probably going to be the case, it works out to 2000, and that's about average...

...but i'm quite active, given that i don't own a car. i should be consuming more calories than normal, because i actually expend more energy than normal.

and, if it's not obvious, i prioritize giving my brain enough fuel fairly highly. i don't want to be glucose-deficient and walking around like a zombie, which has unfortunately become so normal for women, nowadays.
at
Location:
am i actually succeeding in eating all of this?

i'm staggered a meal backwards, but, otherwise, yes. for now...

i always eat a little more in the fall. it's not clear if i'll be able to keep up, in the end.

i think that, with these recalculations, the calorie count has come down quite a bit, to something more like a normal "big breakfast". and, let's be clear: i'm a total advocate of huge breakfasts. you need those vitamins to clear the brain fog in the morning.

well, that and coffee.

fruit is good for you in the morning. eat it up.
at
Location:
however.

i just actually weighed the banana, and am concluding:

1) the data must be for peeled bananas
2) my smallest bananas are closer to 120 g, which is the medium grouping, and not 136 g, which is the large grouping.

should i buy bigger bananas? well, it's easier said than done. i'm not going to weigh every banana at the store.

if i am lowballing, i should take the numbers down, and that is what i am doing.

i am going to start by just taking the numbers at the site, and i'll double check for correctness relative to actual, current rdis after.

that does take me down a hair, but i'm clearly far better off than i was before.

how much does my avocado weigh, unpeeled, and without the seed?

note: i think i'm underestimating the berries, though. we'll see. but 454/5 = 90, not 75. i don't have any in the house, yet.

the proper solution to get the b5 back over 100 will be to reproportion, slightly. a bit more soy, for example.

but, let's make sure the numbers are actually correct, first. and, let's fill in the blanks, while i'm at it.

i think i can try a ripe avocado, now. think. we'll see.

i'm almost done the breakfast, at least. finally....

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
(08:00)		 pasta salad bowl
(00:00)		 fried eggs
(16:00)		 coffee
ban
ana
2*8"
2*
118 g		 straw
ber
ies
5-6
75 g		 avo
cado
1
100 g		 kiwi
1
75 g		 soy
milk
250 ml		 cher
ry
ice
cream
200 ml		 nut.
yeast
 1
small
tsp
2
g		 fort
cer
eal
55 g		 grd
flax
seed
1
tbsp		 sum red
pep
per
3"x4"
175 g		 dur
um
wht
fet
100 g
+
h20		 med
ched
chse
60 g		 carrot
8"
72 g		 hul
led
hemp
seed
10 g		 yog
dress
or
canola
oil
caesar
(for e)		 nut.
yeast
1
small
tsp
2
g		 sum fried
eggs
2*70g		 med
ched
cheese
30 g		 marg.
2 tbsp		 whole
wheat
bread
with
germ
+
flax  
(1
slice)
(37 g)		 meat
rep.
??		 juice
type
250
ml		 sum brew
coffee
700
ml		 soy
choc
100
ml		 sum total
raison 
d'etre		 b5,9
b16		 c
b5
b16		 b3,5,9
o-6
k,b16		 c
b3,5,9
k,b16		 a
d
bs		 sat fat
a,b16
b3,5		 bs a
bs
e		 o-3
b5
b16
vit c
vit a
vit e		 b vit  vit a
fat
b12		 vit a 6:3 rat taste
6:3 rat		 b vit
vit a
chol
b vit		 vit a
fat
b12		 vit a
vit d
vit e		 6:3 rat - -
caf
 feine

a
(fat sol)		 4 0 3 1 10 13 0 15 0 46
r:38
c:8		 103 1  30 241 0 - 0 375
r:30
c:345		 21 15 10 0 - - 46
r:46
c:0		 0 4
 4
r:4
c:0		 471
r:118
c:353
b1
thiamin		 4 2 4 1 8 5 103 20 8 155 6 84 1 3 11 - 103208 6 .5 0 10.5 - - 17 8 3 11 391
b2 [g, j]
riboflavin		 10 1 8 1 25 10 96 24 1 176 8 41 13 2 2 - 96 162 42 6.5 0 3 - - 51.5 32 10 42 431.5
b3
niacin		 8 2 9 1 10 1 43 36 1 111
n:22
f:89		 8 66 0 4 6 - 43 127
n:18
f:109		 1 0 0 6.5 - - 7.5
n:1
f:6.5		 8 4 12
n:8
f:4		 257.5
n:49
f:208.5
b4*
adenine
(mg)		 3.26 0.375 - 0.3 19.3 0.9735 - - - - 27.825 4 - - - - - - 3.36 - 0 4.27 - - - - - - -
b5
pantothenic
acid
(rdi: 5 mg)		 16 1.5 28 2 15 10 1.5 19 2 9510 8.5 5 4 1 - 1.5 30 42 2.5 0 5 - - 49.5 40 4 44 218.5
b6
pyridoxine		 44 2 13 2 6 1 88 25 2 183 24 7 2.5 5 3.5
88 130 12 1 0 3.5 - - 16.5 0 2 2 331.5
b7 [h]
biotin
(rdi:
35 mcg)		 15 2.5 - ? 30 1 30 86 - 164.5 16.5 1 3 12 8 - 30 70.5 65 1.5 13 3 - - 82.5 ? 12 12 329.5
b8*
inositol
(mg)
(myo
or
lipid)		 20 10 - 102 25 5 10 - - 172 99.75 70.27 - - - - 10 - 6.3 - 16  50 - - - - - - -
b9
[m, b11, r]
folic acid		 12 4.5 20 6 6 1 23 34 2 108.5 19 71 3 3 3 - 23 122 18 1.5 0 5 - - 24.5 4 2 6 261
b10*
pABA		 ~0 ~0 - ~0 >0 ~0 - - - 0 0 - - - - - - - - - - - - - - - - - -
b12 [t]
(cyano)
cobalamin		 0 0 0 0 50 20 1250 0 195 0 0 8.5 0 0 20+ 125 133.5 33 4 0 0 - - 37 0 20 20 385.5
b13*
orotic acid
(mg)		 ~0 ~0 - ~0 ~0 20 - - - 20 - - - - - - - - - - - - - - - - - - -
b14*
taurine
(mg)		 ~0 ~0 - ~0 ~0 2 - - - 2 - - - - - - - - - - - - - - - - - - -
b15*
pangamic
acid		 ~0 ~0 - ~0 0? ~0 - - - 0 - - - - - - - - - - - - - - - - - - -
b16*
choline
(fat sol)		 4 1 2.5 1 11 5 1.5 2 1 29 2 2.5 2 1 - - 1.5 9 68 1 0 2 - - 71 3 4.5 7.5 116.5
b20* [aka I]
l-carnitine		 ~0 ~0 - ~0 ~0 5 - - - 5 - - - - - - - - - - - - - - - - - - -
c 34 74 17 117 4 0 0 25 ~0 271 350 0 0 7 0 - 0 357 0 0 0 0 - 100+ 100+ 0 0 0 728+
d
(fat sol)		 0 0 0 0 45 0 0 6 0 51 0 0 2 0 0 20+ 0 2 12 1 30 0 - - 43 0 18 18 114
e
(fat sol)		 2 1.5 10 10 0 2 0 36 0 61.5 13 1 1 2 7 30+ 0 24 9 .5 20 1.5 - 30+ 31 0 0 0 116.5
f1*
linoleic
acid
omega-6
(g)		 0.1086 0.09 1.689 0.187 1.5 .300 0 1.2 .414 5.4886 .0738 .540 .3462 .0828 2.87  - 0 3.9128 3.23 .1731 1.5 .5 - - 5.4031 ~0 .8 .8 15.60
f2*
alpha
linolenic
acid
omega-3
(g)		 0.0638 0.065 .110 0.0319 0.2 .200 0 0.2 1.597 2.4677.041 .024 .219 .0014 .93 - 0 1.2154 .228 .1095 .5 .75 - - 1.5875 ~0 .12 .12 5.39
f1:f2
ratio		 - - - - - - - - - 2.224- - - - - 2:1 - 3.22 - - - - - - 3.40 - - - 2.89
k
(fat sol)		 2 1 26 38 5 0 0 - - 72 10 1 1 12 0 - 0 24 9 .5 10 .5 - - 20 0 2 2 145
q1*
coenzyme
q10 (mg)		 0.272 0.075 - 0.0375 .625 .0308 - - - - - - - - - - - - - - - - - - - - - - -
q2*
pyrrolo
quinoline
 quinone
(mu-g)		 3.536 - - 2.025 .063 .2101 - - - - - - - - - - - - - - - - - - - - - - -
s*
salicylic
acid
(mg)		 ~0 ~1 - ~0.375 ~0 ~0 - - - - - - - - - - - - - - - - - - - - - - -
- - - -- - - - - - - - - - - - - - - - - - - - - - - - -

* not really.

complete requirements

fat soluble:
- a: 120% of pre-formed + 300% of convertible, total daily. 30% + pre-formed per meal.
- choline: 30% + per meal, 120% total
- d: 30% + per meal, 120% total
- e: 30% + per meal, 120% total
- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):
- 300+% total w/ 100% for each meal

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]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream
- bulk barn nutritional yeast
- vector cereal

- black diamond brand medium cheddar cheese
- selection brand pasta [metro/food basics]
- bulk barn nutritional yeast

- irrestibles brand olive canola oil
- dempster's whole grain double flax bread
- black diamond brand medium cheddar cheese

- natura chocolate soy milk
- no specific brand or type of coffee

diet options:

daily:


2) pasta salad bowl:
- 100 g cooked pasta
- one large red pepper
- one large chopped carrot
- 60 g chopped medium cheddar cheese [12 slices]
- 10 g hulled hemp seeds
- yogurt dressing or canola oil caesar dressing
- 1 tsp nutritional yeast
- glass of pasta water 
+
- tomatoes
- flax seeds (ground!) (probably not) 
- spirulina 
- tahini  
- macademia nuts 
- croutons
- tomato powder 
- caesar dressing (very little b1, 35% e?, some a)
- one tbsp of imitation bacon bits (isoflavones, maybe_
- 5 g chopped crickets [5 crickets]  [b12]
- indoor farmed fish? <----b5, b12
- shittake mushrooms <------b5
- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- kalamata olives (probably not necessary for e) 
- microwaved/chopped broccoli (probably not, due to k and I3C)  <----but, b5
- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5, 50-70% b12

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine
- 30 g sliced medium cheddar cheese [6 slices]
+
- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)
- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find
- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
- + apple juice? (1 cup) (100% c)
- carrot juice (1 cup) (18% b1, 8% b2
- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)
- cranberry juice (unsweetened. need added c, has e)
- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)


==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)
8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K

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

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

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:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese
9) betaine (more than a choline precursor?)

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
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
at
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