before i start on the b1, i should point out that i've been eating my eggs with nutritional yeast for a few days and intend to stick with it, so i dropped the yeast into the matrix where the "meat replacement" was. i did buy some fake sausages based on a high niacin content, but i didn't look closely enough at them and am not happy with their high safflower content. i won't buy those again. i have some ground soy protein in the freezer, but i kind of bought it with the assumption of needing to get rice, and that doesn't seem necessary. 

do i even need a salami replacement at all? i don't know. i haven't looked at iron yet, remember. if my concerns are b3, b5 & b9, as before, we'll have to see what plugs in best. but, i'm back to no salami, for a while, anyways.

do i otherwise need to fix anything here?

banana - 0.037*2 = 0.074 mg

strawberry - 0.024*.75 = 0.018 mg

avocado - 0.1 mg

kiwi - 0.027*.75 = .02025 mg

ice cream - 0.11*.48  = .0528 mg. 

flax seed - 0.115 mg

=======

(.074+.018+.1+.02025+.0528+.115)/1.2 =

.38005/1.2 =

31.67%

unlisted - 31.5%

soy - 8%

yeast - 103%

cereal - 20%

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

162.5%

that's a bump of 4%, apparently due to rounding.

red peppers - 0.054*2 = .108 mg

cheese - .029*.6 = 0.0174 mg

carrots - .066*1.1 = 0.0726 mg

hemp - .10*1.275 = .1275 mg

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

(.108+.0174+.0726+.1275)/1.2 =

.3255/1.2 =

.27125 = 27.125% ---->27%

unlisted - 27

pasta - 84

yeast - 103

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

214%

that's up 6%, partly from reproportioning.

eggs - .02*3 = 0.06 mg

cheese - .029*.3 = 0.0087 mg

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

(.06+.0087)/1.2 = 

0.0687/1.2 =

0.05725 = 5.5%

unlisted - 5.5%

bread = 10.5%

yeast - 103%

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

119%

that seems to be down a percent from the eggs (rounding).

coffee:

0.025*4 = .1 mg

.1/1.2 = 8.33%

this is the same as listed, so the total is still 11%.

overall:

162.5+214+119+11 = 506.5%

there are no adverse effects associated with high thiamin intake.

b2 is next.

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 1 200 g	dur um wht fet 100 g + h20	med ched chse 60 g	carrot 1  110 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)	nut. yeast 1  small tsp 2 g	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 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	b vit	-		caf	feine
a (fat sol) (900 μg rae)	7.08 μg	0.75 μg	10.5 μg	3 μg	10	13	0	15	0	40 r:38 c:2	314  μg	0.02 μg	30	918 μg	0	-	0	167 r:30 c:137	r:29 c:6.9 μg	15	10	0	0	-	55 r:54 c:1	0	4	4 r:4 c:0	266 r:126 c:140
b1 thiamin (1.2 mg)	0.074 mg	0.018 mg	0.1 mg	.02025 mg	8	0.0528 mg	103	20	0.115 mg	162.5 u:31.5	0.108 mg	84	.0174 mg	.0726 mg	.1275 mg	-	103	214 u:27	0.06 mg	.0087 mg	0	10.5	103	-	119 u: 5.5	0.1 mg	3	11 u:8	506.5
b2 [g, j] riboflavin (1.3 mg)	10	1	11	1	25	10	96	24	1	179	8	41	13	2	2	-	96	162	42	6.5	0	3	96	-	147.5	32	10	42	530.5
b3 niacin (16 mg)	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	43	-	50.5 n:1 f:49.5	8	4	12 n:8 f:4	304.5 n:53 f:251.5
b4* adenine (25 mg)	3.26	0.375	-	0.3	19.3	0.9735	-	-	-	-	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid (5 mg)	16	1.5	42	2	15	10	1.5	19	2	109	10	8.5	5	4	1	-	1.5	30	42	2.5	0	5	1.5	-	51	40	4	44	234
b6 pyridoxine (1.7 mg)	44	2	19	2	6	1	88	25	2	189	24	7	2.5	5	3.5		88	130	12	1	0	3.5	88	-	104.5	0	2	2	423.5
b7 [h] biotin (35 μg)	15	2.5	-	?	30	1	30	86	-	164.5	16.5	1	3	12	8	-	30	70.5	65	1.5	13	3	30	-	112.5	?	12	12	359.5
b8* inositol (myo or lipid) (1000 mg)	20	10	-	102	25	5	10	-	-	172	99.75	70.27	-	-	-	-	10	-	6.3	-	16	50	10	-	-	-	-	-	-
b9 [m, b11, r] folic acid (400 μg)	12	4.5	30	6	6	1	23	34	2	118.5	19	71	3	3	3	-	23	122	18	1.5	0	5	23	-	47.5	4	2	6	294
b10* pABA (100 mg)	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin (2.4 μg)	0	0	0	0	50	20	125	0	0	195	0	0	8.5	0	0	20+	125	133.5	33	4	0	0	125	-	162	0	20	20	490.5
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) (550 mg)	4	1	4	1	11	5	1.5	2	1	30.5	2	2.5	2	1	-	-	1.5	9	68	1	0	2	1.5	-	73.5	3	4.5	7.5	119.5
b20* [aka I] l-carnitine (25 mg)	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c (90 mg)	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	0	0	0	0	100+	100+	0	0	0	736+
d (fat sol) (15 μg)	0	0	0	0	45	0	0	6	0	51	0	0	2	0	0	20+	0	2	12	1	30	0	0	-	43	0	18	18	114
e (fat sol) (15 mg)	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	0	30+	31	0	0	0	122.5
f1* linoleic acid omega-6 (g) (17 mg)	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	0	-	5.4031	~0	.8	.8	16.45
f2* alpha linolenic acid omega-3 (g) (1.6 mg)	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	0	-	1.5875	~0	.12	.12	5.45
f1:f2 ratio	-	-	-	-	-	-	-	-	-	2.51	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02
k (fat sol) (138 μg)	2	1	39	38	5	0	0	-	-	85	10	1	1	12	0	-	0	24	9	.5	10	.5	0	-	20	0	2	2	131
q1* coenzyme q10 (mg) (30 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 + 100% of convertible rae, 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

so, how does this affect the polling?

umm.

as i said before, i actually accept that he's making a valid point, just not in context.

there's a difference between confidence and stupidity, and sometimes it's a fine line, but trump generally falls on the wrong side of it. the fact that it worked out for him doesn't make his lack of precautions, in his risk category, less stupid.

but, it's classic trump, i guess.

so, if it had killed him, everybody would have laughed at him - and if he had caught it two months ago, he may not have had access to those antibodies, and it may have very well done him in. remember: it still might.

but, who's laughing now, right?

i am: lol.

so, these are my accepted rdis, all of them going into the chart.

for the real vitamins, it's all from the national institutes of health (in the united states). for the pseudo-vitamins, the data is scavenged and should be taken with a grain of salt, but much of it is from the canadian academy of sports nutrition, at the low end. l-carnitine is extrapolated from the absorption rates presented by the lpi, and i pulled my data on ubiquinol from there as well.

!: https://ods.od.nih.gov/

#: https://www.caasn.com/

~ https://lpi.oregonstate.edu/

a - 900 μg rae!

b1 - 1.2 mg !

b2 - 1.3 mg !

b3 - 16 mg !

b4* - 25 mg #

b5 - 5 mg !

b6 - 1.7 mg !

b7 - 35 μg !

b8* - 1000 mg #

b9 - 400 μg !

b10* - 100 mg #

b12 - 2.4 μg !

b13* -

b14* - 

b15* -

b16* - 550 mg !

b20* - 25 mg ~

c - 90 mg !

d - 15 μg !

e - 15 mg !

f1* - 17 g !

f2* - 1.6 g !

k - 138 μg !

q1* - 30 mg ~

q2* - 

s* - 

now, i'm going to go back to the start and retrace my steps and make sure i got everything right.

i'm starting with vitamin a, on the top line and moving down, and i'm instantly finding an error in the data that could very well be catastrophic. the raw numbers at the self site seem to be pulled directly from the usda, but the conversion factors seem to be all wrong.

consider bananas.

there are supposed to be 30.7 μg of beta-carotene and 55.5 μg of alpha-carotene equivalents in 118 g of banana. the factor for beta-carotene is supposed to be 12 & the factor for alpha-carotene is supposed to be 24. this would suggest that there is a total of:

30.7/12 + 55.5/24 = 4.87 μg of retinol activity equivalents. yet, the site insists on 3.5 μg rae, and i can't immediately see what the conversion factor is.

worse, when you convert from 3.5 μg rae to ui, the factor should by 10/3. so you should get (7/2)*(10/3) = 35/3 = 11.67. yet, the site insists on 75.5 ui - which is indeed about 2% of 3000 ui, a bit more. but, converting backwards, you'd need to get to 22.65 μg rae, which seems a far cry from 4.87 or 3.5.

so, the numbers being thrown around don't appear to be consistent with each other, and if you go directly to the usda site, you might get the explanation i'm trying to find - they come from independent estimates. so, the ui is not calculated from the component sections.

Vitamin A, RAE 3.54 µg 4/1/2006

Retinol 0 µg 6/1/2002

Carotene, beta 30.7 µg Analytical (16.5, 68.4) 12/1/2002

Carotene, alpha 29.5 µg Analytical (11.8, 88.5) 12/1/2002

Vitamin A, IU 75.5 IU 4/1/2006

Lutein + zeaxanthin 26 µg Analytical (15.3, 31.9) 12/1/2002

the numbers for the carotenoids appear to be an average calculated independently from the rae or iu numbers.

now, if i plug in the highest numbers in the sample, for fun, i get:

2*(68.4/12 + (88.5+31.9)/24) = 21.43 μg rae, which is at least close, but demonstrates a point i've been trying to get at by lowballing everything - these numbers are not static, and are going to depend on things like growing conditions and storage. when foods are fortified, their contents are determined in a lab and it's more clear; when they're plucked out of a produce section, you often just don't really know. you have to guess...

that's why i'm coming in low and aiming high on everything.

that said, i'm also assuming the ui numbers are for total retinol equivalents due to the calculated daily value numbers. it happens to be, though, that 3.54/0.05 ~ 70, meaning the conversion factor is much closer when it's calculated directly from beta-carotene. if that is what they did, and i think it is, then they made an error in the final conversion, as they should have calculated the rdi at 18,000 rather than 3,000 and that is only 0.5%. that would appear to be an error in conversion at the self site, rather than by the usda; the usda provides the numbers 3.54 μg rae and 75.5 ui, but does not derive one from the other, specify units for ui (retinol, or beta-carotene) or provide a daily value from them. yet, it is clear from the numbers that the usda must have meant ui beta-carotene, and the self site misread it as ui retinol. and, i wonder if that factor of 6 carries through (in fact, it does).

so, how do i fix that?

while i would like to add up the components as modularly as possible, i don't know how complete the listing is. there are more than six carotenoids, so i may miss total retinol by adding them up. further, i now *know* that i'm not going to get the same answers.

what i'm going to do is rely on the rae number. this should consistently be a very rough factor of six lower than what i had listed, due to a conversion error at the self site. i apologize for not catching that, but i just took the data as i saw it.

if you are an editor at the self site, please make that correction - you are not converting properly and are inflating carotenoids by a factor of 6.

so, 

- bananas go from 4% to 7.08 μg (which is roughly a factor lower at .78%)

- strawberries are entered in at .75 μg, which is still 0%

- avocados go from 4% to 10.5 μg, which is that same factor downwards

- kiwis are at 3 μg, still very low

- the soy, ice cream & cereal present their dv% on the box as retinol (not carotenoids) and will be left as is.

so, the sum for this meal is now:

38% dv for retinol

21.33 μg rae carotenoid, which is 2.37% of the dv.

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

40.37%, down from 47%.

i will correct these items in the chart.

now, this might seem terrible, but let's take a step back.

when i initially crunched these numbers, i decided i would need:

1) 100% retinol, split by threes because it's fat soluble.

2) 300% convertible, because i'm going to lose a factor of 3, roughly, if i have conversion issues.

the correction i'm making is a more aggressive one, but it is essentially working out the same concern, just putting it into the chart. and, as such, there's not any real reason to seek out 300% of the daily value of carotenoids if i'm calculating the rae up front.

let's see what the numbers for the rest of the meal look like:

peppers - first, note that i'm boosting the amount to 200 g because that's more realistic. the giant peppers i bought the other day are more in the 250-275 g range, but that's before they're cut. even so, i never really see the small ones, and am going to hold out for the biggest ones at the best price when i find them. so, that's 314 μg, and a much smaller 35% - but note that that is roughly a third of the 103% i was overshooting for.

pasta - the 1% was pulled from data in this paper, which eyeballed .5 μg. i should divide that by a factor of 24, which is .02 μg rae. 

https://www.academia.edu/13797271/Metabolomics_and_Food_Processing_From_Semolina_to_Pasta

cheese - is from a modern label, and is 30% pre-formed retinol

carrots - i am likewise boosting carrots to 110 g as that is more reflective of reality. that number is chosen to get the carotenoid rae content over 100%, which is what i actually wanted. that's 918 μg.

so, i still have 30% pre-formed from the cheese and now have:

314+918+.02 = 1232.02 μg rae, which is 137% from carotenoids.

together, that's 167%, in more precisely measurable terms. and, note that 345/3 = 115 < 137, so i'm arguably doing better via that calculation, conceptually. 

the eggs are the first and maybe only hybrid decision for vitamin a in the matrix. the numbers at the self site are interesting:

- 335 iu (7%)

- 88.8 μg of actual retinol

- 91.1 μg of total rae

that would indicate 2.3 μg of rae from carotenoids, and they do indeed appear to be measurable in the data.

as before, the iu does not appear to be calculated from the rae numbers but comes from an independent analysis that is close but off due to error. the carotenoid numbers would indeed appear to be roughly 2.5, so i'm going to be consistent and stick with the rae in order to minimize any further conversion errors at the self site. and, in this case, that number actually increases my total...

as before, the weight factor is three, so:

88.8*3 = 266.4 μg [29.6%]

2.3*3 = 6.9 μg &

91.1*3 = 273.3 μg, which is 30.37% total, up from 21%.

the cheese & margarine are from modern labels and come in at 15% and 10%, respectively.

so, 

retinol: 54.6%--->54%

carotenoid: .77%--->1%

===========

55%

the soy in the coffee is from a modern label and will not be altered.

the new totals are:

126% retinol +

140% retinol equivalent carotenoids

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

266% rdi

further, 140*3 = 420 > 354, so the recalculation actually suggests i was lowballing, as intended.

i'm going to apologize again, but it's not like this is really my fault - i didn't make a mistake in the calculation, so much as the site i was using made an error in their conversion factor, and i only caught it because the numbers didn't add up. i actually corrected somebody else's error, here. that's called peer review and this is why science needs it. that said, i had already compensated for this, conceptually, so it turned out to be a move sideways and not much of a big deal, after all.

note the altered requirements for a at the bottom.

we'll jump to b1 next, and make sure the numbers are right - relatively to the new weightings of the pasta bowl.

* - not really vitamins

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 1 200 g	dur um wht fet 100 g + h20	med ched chse 60 g	carrot 1  110 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 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) (900 μg rae)	7.08 μg	0.75 μg	10.5 μg	3 μg	10	13	0	15	0	40 r:38 c:2	314  μg	0.02 μg	30	918 μg	0	-	0	167 r:30 c:137	r:29 c:6.9 μg	15	10	0	-	-	55 r:54 c:1	0	4	4 r:4 c:0	266 r:126 c:140
b1 thiamin (1.2 mg)	4	2	7	1	8	5	103	20	8	158	6	84	1	3	11	-	103	208	6	.5	0	10.5	-	-	17	8	3	11	394
b2 [g, j] riboflavin (1.3 mg)	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 (16 mg)	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 (25 mg)	3.26	0.375	-	0.3	19.3	0.9735	-	-	-	-	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid (5 mg)	16	1.5	42	2	15	10	1.5	19	2	109	10	8.5	5	4	1	-	1.5	30	42	2.5	0	5	-	-	49.5	40	4	44	232.5
b6 pyridoxine (1.7 mg)	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 (35 μg)	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 (myo or lipid) (1000 mg)	20	10	-	102	25	5	10	-	-	172	99.75	70.27	-	-	-	-	10	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid (400 μg)	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 (100 mg)	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin (2.4 μg)	0	0	0	0	50	20	125	0	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) (550 mg)	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 (25 mg)	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c (90 mg)	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) (15 μg)	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) (15 mg)	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) (17 mg)	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) (1.6 mg)	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) (138 μg)	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) (30 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 + 100% of convertible rae, 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