ok, i'm actually going to start with some portion control first, and this is to make sure i can actually eat it all, on a regular basis.
1) i don't need two bananas after all, due to closer computations, and the boost in yeast. that shaves off 100 calories. but, i'm recalculating the single banana to the large size, as that one i lowballed with seems to have been an outlier, after measuring them since then - every other banana has been in the 136+ range, most over 140.
2) i appear to be able to nearly halve the amount of pasta, in favour of a small boost in yeast and have it balance out. i need it at 55 g for the b3. so, that takes out nearly 200 more calories.
3) i'm going to leave the cheese with the eggs alone for now, but it seems like it's empty calories, right now. i may increase the amount of cheese in the pasta bowl to get it over 35%, instead. that could cut out another 100 calories.
remember - i want the breakfast at roughly 1000 and the other two at roughly 500, so it's roughly 2000 altogether.
my previous daily amount had about 600 for breakfast and was about the same for the other two, meaning it was around 1300-1400. and, i'd often skip meals because i wasn't hungry...
so, yeah - i'm increasing my calorie count; i was malnourished, i wasn't getting enough vitamins. but, the question of if i need two or three meals remains open, and i may in the end alternate between eggs and pasta, rather than eat them both every day. ideally, that would put me back closer to 1500/day. but, i wanted to gain a little weight to fill my figure out a bit...not too much, just a bit...
i will fill calories in in the end; the only reason i'm adjusting this now is because i am actually eating daily, remember.
if you want some kind of bounds around this, you could look at the following site:
while i'm using data for men regarding vitamin intake (i actually think it's sexist to tell women they need less vitamins. i guess they don't want to bother their little heads, right? vitamins regulate brain chemistry, energy expenditure, etc. how is that gender-specific? with the caveat that pregnant women are eating for two, there's no reason at all to set different targets based on gender.), i actually don't know what the better numbers to use for calories are. the reason these numbers are different is probably really just because men are expected to build larger muscle stores than women, who are expected to be skinny. but, that's not biology, it's a social construct. if you're an active woman that wants to bulk up, you should potentially be looking at the male numbers; conversely, if you're an effeminate male that would rather have a petite physique, you may want to look at the female numbers. don't buy into heteronormative bullshit when you're doing calorie counts - there's no science underlying that, it's just gender norms and social expectations.
for me, the confusion is that i'm a genetic male (xy) that is estrogen-dominant due to hormone therapy. so, that is very confusing for a chart, like this. the estrogen should be the dominant factor, so i should be looking more at the female numbers (as opposed to vitamin counts, where i want my brain to work as well as any cis-male, thanks). but, i want to be a little bit cautious that i don't under do it, too.
in the end, i'll probably aim for something like a middle point - and i would consider myself more moderately active than heavily active, given that my lifestyle is really that i do heavy exercise infrequently. so, according to that chart, my aim would be around 2300, maybe a tad higher, if i take the middle point between men and women at my age range (31-50) and activity level (moderately active). that's roughly where i am, so taking it down further would mean i'm consuming less calories than is recommended.
what i want is a maximization process - i want to get the most vitamins with the least calories. but, i want the most vitamins, first and foremost.
for now, those are the three changes - i'm cutting pasta to 55 g & boosting yeast to 3 g in the pasta bowl, and i'm replacing two 118 g bananas with one 136 g one.
vitamin a
banana:
- now at 4.08 μg
so, 4.08 + 0.75+ 10.5 + 3 =
18.33/900 = 2%
there's no change, there,
pasta:
55*(.5/24) = 1.14583333333 μg
[note that i should have multipled by 100 the first time, so this actually goes up]
then, 918 + 314 + 1.14583333333 = 1233.14583333
& 1233.14583333/900 = 137%, still.
hrmnn. maybe, it's a good time to double check everything, as i'm recalculating line-by-line.
yeast is still 0.
banana is now in at .042.
so,
(.042+.018+.1+.02025+.0528+.115)/1.2 = 29%
further, 8 + 155 + 20 + 29 = 212.
so, the fruit bowl comes down 2.5% on b1. that's fine.
pasta:
71*55/85 = 45.9411764706----->46%
yeast numbers were already recalculated for the fruit bowl:
155%
then, 27 + 46 + 155 = 228%
so, that's actually a boost of 14%, via a source that has higher bioavailability and less calories.
in total,
212+228+119+11=570, and that's a boost of 11.5%. so, that's a good sub...
banana is now at .099.
so,
(.099+.0165+.195+.01875+.253+.011)/1.3 =
then,
45.5+25+144+24=238.5%
that's down about 3.5% - again, fairly minor.
pasta:
55*35/85 = 22.6470588235 ---> 22.5%
yeast--->144%
so, 40+144+22.5 = 206.5%
again, that's a fairly hefty increase.
in total,
238.5 + 206.5 + 161.5 + 51.5 = 658
note that the b2 totals were previously off by 1, somewhere. so, i'm up 26%, despite it naively reading off as being 25%. again, we're doing well with this.
banana is now at .904, so:
(.904 + 0.2895 + 2.61 + 0.25575 + 0.1276 + 0.216)/16 =
so,
27.5 + 10 + 65 + 36 = 138.5
pasta:
56*(55/85) = 36.2352941176 = 36%
yeast--->65%
first,
f: 36 + 65 = 101
then, 101 + 25 = 126.
this is down slightly, 8%, but still above the requirements, and above my thresholds. i don't need 200 calories for an excessive 8% of the rdi of niacin.
in total,
138.5+126+50.5+12.5 = 327.5, which is down 12% but still above everything. that's fine, i think.
bananas are now:
1.2*1.36 = 1.632
so,
(1.632 + .375 + 15.9 + .339 + 19.25 + .9735 + 49.38)/75 = 87.8495/75 = 117%
that's down 1.5%, but that's ok.
pasta:
.55*4 = 2.2
yeast--->49.38
then,
(31.8+2.2+4.92+.77+49.38)/75 = 89.07/75 = 119%
that's a boost of 20%, from the yeast.
and, in total, 117+119+56+10 = 302, an 18.5% boost that gets me up into the blue.
b5 is always the problem in a vegetarian diet because they don't fortify anything with it (and clearly should).
bananas now come in at .454, which means i can now get to the following total for the unlisted part of the breakfast meal:
(0.454 + 0.09375 + 2.08 + .13725 + .6391 + .069)/5 =
3.4731/5 = 0.69462 = 69%
that takes me down 7%. and, in total, i get:
69 + 15 + 2.25 + 19 = 105.25--->105%, but not it's close to 106%.
this brings up a point i've brought up a few times - these numbers are all approximate. so, what do i do, now? do i hang on to a second large banana for 7% of the rdi of a vitamin who's daily needs are really unknown?
i'm going to lower my requirements to 100% of the rdi for now - but remind you that i haven't weighed the strawberries yet, and have been toying with boosting the soy milk to 300 ml from the start.
pasta:
.55*.431 = 0.23705
so,
(.634 + 0.23705 + .246 + .3003 + .056)/5 = 1.47335/5 = 0.29467--->29%
this is down 4% (almost 3.5%), but i need a major source, regardless.
yeast---->2.25%
so,
29 + 2.25 = 31.25%--->31%. so, i'm down 3.5 (and rounded way down) instead of 4, but it doesn't matter - i need a better source.
in total,
105 + 31 + 54.5 + 42 = 232.5%, down 10.5%. b5 is different because the yeast doesn't offset it. i need a source, regardless, so i'm not going to worry about it - for now.
bananas are in at .499. so,
(.499+.03525+.386+.04725+.0528+.033)/2 = 1.0533/2 = 0.52665--->52.5%
that's down 18.5%, but i'm overshooting quite a bit as it is.
52.5 + 6 + 133 + 25 = 216.5%, then.
pasta:
.55*.142 = 0.0781
(0.582 + .0781 + 0.0396 +0.1518 + 0.06)/2 =
0.9115/2 = 0.45575 = 45.5%
that's down 3%, but the yeast can compensate:
yeast--->133%
so,
45.5 + 133 = 178.5%,
which is a gain of 45%. 45-3-18.5 = 23.5%. so, this is a good sub...
in total,
216.5+178.5+105+2 = 502%
vitamin b7
bananas:
3.07*(136/130) = 3.21169230769
then,
(3.21169230769 + 0.82291666666 + 5.4 + 10.0693333333 + 2.86)/35 =
that's down 6.5%, but i'm doing fine, still.
64+45+86 = 195%
pasta:
2*.20*.5 = 0.2
(6.6 + .2 + 1.038 + 5.5 + 2.73)/35
16.068/35 = 0.45908571428---->46%
so, the difference is minor.
yeast--->45%
so, 45 + 46 = 91, which is an increase of 14.5%.
in total,
195 + 91 + 214 + 11 = 511, which is an 8% increase.
so, everything went up, then - except b3 & b5 - and nothing is really altered, except calories.
the next thing i'll want to look at is if i can decrease the cereal amount, and i think i can take it down to 75%. i just want to get the numbers in first.
pseudo-b8, soon.
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
1
136 g |
straw
ber
ies
5-6
75 g |
avo
cado
2*
75 g |
kiwi
1
75 g |
soy
milk
250 ml |
cher
ry
ice
cre
am
200 ml |
nut.
ye
ast
1
med
tsp
3
g |
fort
cer
eal
55 g |
grd
flax
seed
1
tbsp
(7 g) |
sum |
red
pep
per
1
200 g |
dur
um
wht
fet
55 g
+
h20 |
med
ched
chse
60 g |
car
rot
1
110 g |
hul
led
hemp
seed
1
tbsp
10 g |
dre
ssi
ng |
nut.
ye
ast
1
med
tsp
3
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
b9
b16 |
c
b16 |
b3,4
b5,7
b9,
o-6
k,b16 |
b5,9
c
k,b16 |
a,d
b3,4
b5,7 |
a
b5 |
b1,2
b3,4
b6
b7 |
a,e
b3
b5
b7 |
o-3
b16 |
|
b3,4
c |
b3 |
a
|
a
b3 |
b3
o-3 |
|
b1,2
b3,4
b6 |
|
a
b2,7 |
|
a,d,e
b7 |
o-3 |
b2 |
c |
|
caf
|
feine |
|
|
a
(fat sol)
(900 μg rae) |
4.08
μg |
.75
μg |
10.5
μg |
3
μg |
10
% |
13
% |
0 |
15
% |
0 |
40
r:38
c:2 |
314
μg |
1.04
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) |
.042
mg |
.018
mg |
0.1
mg |
.02025
mg |
8
% |
.0528
mg |
155
% |
20
% |
.115
mg |
212
u:29 |
.108
mg |
46
% |
.0174
mg |
.0726
mg |
.1275
mg |
- |
155
% | 228
u:27 |
0.06
mg |
.0087
mg |
0 |
10.5
% |
103
% |
- |
119
u: 5.5 |
0.1
mg |
3
% |
11
u:8 |
570 |
b2 [g, j]
riboflavin
(1.3 mg) |
.099
mg |
.0165
mg |
0.195
mg |
.01875
mg |
25
% |
.253
mg |
144
% |
24
% |
.011
mg |
238.5
u:45.5 |
.17
mg |
22.5
% |
.2568
mg |
.0638
mg |
.0285
mg |
- |
144
% |
206.5
u:40 |
.684
mg |
.1284
mg |
0 |
3
% |
96
% |
- |
161.5
u:62.5 |
.54
mg |
10
% |
51.5
u:41.5 |
658 |
b3
niacin
(16 mg) |
.904
mg |
.2895
mg |
2.61
mg |
.25575
mg |
10
% |
.1276
mg |
65
% |
36
% |
.216
mg |
138.5
n:27.5
f:111
|
1.958
mg |
36
% |
.0354
mg |
1.0813
mg |
0.92
mg |
- |
65
% |
126
n:25
f:101 |
.114
mg |
.0177
mg |
0 |
6.5
% |
43
% |
- |
50.5
n:1
f:49.5 |
1.36
mg |
4
% |
12.5
n:8.5
f:4 |
327.5
n:62
f:265.5 |
b4*
adenine
(75 mg) |
1.632
mg |
0.375
mg |
15.9
mg |
.339
mg |
19.25
mg |
.9735
mg |
49.38
mg |
? |
? |
117 |
31.8
mg |
2.2
mg |
4.92
mg |
0.77
mg |
? |
- |
49.38
mg |
119 |
2.24
mg |
2.46
mg |
0 |
4.514
mg |
32.92
g |
- |
56
|
? |
7.7
mg |
10 |
302 |
b5
pantothenic
acid
(5 mg) |
.454
mg |
.0938
mg |
2.08
mg |
.13725
mg |
15
% |
.6391
mg |
2.25
% |
19
% |
.069
mg |
105
u:69 | .634
mg |
.2371
mg |
.246
mg |
.3003
mg |
.056
mg |
yog
urt
sub |
2.25
% |
31%
u:29 |
2.292
mg |
0.123
mg |
0 |
5
% |
1.5
% |
- |
54.5
u:48 |
1.808
mg |
6
% |
42
u:36 |
233 |
b6
pyridoxine
(1.7 mg) |
.499
mg |
.03525
mg |
.386
mg |
.04725
mg |
6
% |
.0528
mg |
133
% |
25
% |
.033
mg |
216.5
u:52.5 |
.582
mg |
.0781
mg |
.0396
mg |
.1518
mg |
.06
mg |
|
133
% |
178.5
u:45.5 |
.255
mg |
.0198
mg |
0 |
3.5
% |
88
% |
- |
105
u:13.5 | 0 |
2
% |
2 |
502 |
b7 [h]
biotin
(35 μg) |
3.212
μg |
.8229
μg |
5.4
μg |
? |
10.069
μg |
2.86
μg |
45
% |
86
% |
? |
195
u:64 |
6.6
μg |
.2
μg |
1.038
μg |
5.5
μg |
2.73
μg |
- |
45
% |
91
u:46 |
58.33
μg |
.519
μg |
4.547
μg |
3
% |
30
% |
- |
214
u:181 | 0 |
11
% |
11
|
511 |
|---|
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 |
1 |
1 |
29.5 |
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
- b1: 125% w/ each meal
- b2: 131% w/ each meal
- b3: 125% w/ each meal, but not more than 200% in fortified sources.
- b4: 75 mg w/ each meal
- b5: 100% w/ each meal
- b6: 118% w/ each meal
- b7: 171% w/ each meal, with 857% total as a goal.
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 ----> reduce
- 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
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
& 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
