Friday, October 16, 2020

see, this is the kind of thing that's just baffling.

gal gadot is greek.

you know what kids?

cleopatra was also greek.

it's actually a good match - and anybody arguing otherwise is actually demonstrating a startling amount of ignorance about egyptian history.

egypt was conquered by alexander the great, a greek (technically macedonian) general, about the year -330. it had previously been conquered by the persians about the year -525. so, when the greeks took over, they were conquering what was a province of the large persian empire. alexander placed a greek general called ptolemy in charge of egypt, who married into the existing persian ruling class. cleopatra was one of the last descendants of the achaemenid-ptolemaic line.

she was pasty white - and that is not a point of contention, that is well established historical fact.

deal with it.

so, was egypt white or black, then?

if you're asking.

the answer is neither, and both. it's such a complicated question that you can't really answer it.

the thing people lose track of when they ask this question is the sheer amount of time that we're talking about. "ancient egypt" as we understand it ended with the persian invasion, about -525 (people will throw around other dates, but the persian occupation was the one that egypt never recovered from, passing into the greek and then roman, and then arabic, worlds as a province of a greater nation, rather than it's own thing). the first dynasty (that we know of) takes you back through 2500 years of sketchy history, and it's thought there was at least that much time in egyptian pre-history.

so, we're talking about thousands of years here - enough time that a transit point like egypt, at the intersection point of three continents, would have experienced several waves of population replacement.

as far as anybody can tell, the earliest egyptians came from the south and would have been black. so, when you hear people talk about the oldest egyptians, the ones that first settled in the region, the ones that built the first granaries and the earliest civilization, the general understanding is that these people would have been similar to the modern sudanese, and would have migrated into the region from ethiopia, first setling in the nile river valley, before moving up the river towards the mouth and eventually settling along the mediterranean.

but, these would have been black tribes moving into a white world, and it wouldn't have taken long before they came into contact with libyans to their west, with sumerians to their east and with old europeans (pelasgians?) to their north, all of whom would have been caucasians. and, over time, the initially black egyptians bred with the white people that surrounded them, creating a hybrid breed that formed the basis of what we today understand as classical egyptian civilization.

even the middle period egyptians themselves recognized the existence of africoid black people, but othered them as "kushites" and "nubians" and placed them to their south. they were aware of black-skinned human beings, and explicitly did not identify themselves as such.

to be pseudo-scientific, it's interesting to point out that the oldest points of human civilization all occurred not in places where one race was dominant over the others but in places where races interbred - that is the commonality we see on the yangtze, on the indus, on the euphrates and on the nile. places where races were isolated - like subsaharan africa or northern europe - took longer to develop into advanced societies. is the lesson, then, that humans experience a type of hybrid vigour, and that maximizing gene flow is good for stimulating innovation? i'm not taking that leap, but i'm comfortable stating that i've wondered about it, and wouldn't be surprised if the science upholds the point in the end.

on top of that, the evidence seems to suggest that, while race-based slavery did exist in egypt, it was variable and overturned depending on which group was more powerful at whatever given time.

so it's a very difficult to define question, and it may be missing the point; what made egypt what it was was that it was a melting pot, a place where white & black met as north & south and transformed into something unique.

so, you'll see white egyptians & you'll see black egyptians & you'll see egyptians in between. they're all correct.
doesn't she look pretty irish?

well?

that's what the dna says. you'll have to deal with it.

the funny thing about this is that nefertiti's son - tutankhamen - has been tested, and it turns out he was celtic, in the male line. well - today, we would call him celtic. given the time frames, i think it makes more sense to suggest he may have been hittite (a pre-greek indo-european culture that set up in asia minor).

it's not impossible that nefertiti was egyptian, and her husband (akhenaton) was celtic. but, even nefertiti, if not her pseudonym neferneferuaten, is strangely indo-european in phonetics. i mean, that looks flatly german, doesn't it? further, tutankhamen has also been shown to have been inbred, indicating that his mother would have been closely related to his father. so, if his father was r1*, his mother would have been of similar ancestry.

the bust really may be better left in germany - this woman was phenotypically and genotypically european.

so, i spent some time very carefully reviewing the data and the typeset and i think it's good to go for the breakfast, at least.

b12 is not contentious, and the only research involved is understanding a conversion factor for the cyanocobalamin, which is somewhat unclear.

besides that, it won't take long for the next update,
so, you knock off this fighting...


the truth is that trudeau interprets the world via 80s harrison ford & sylvester stallone blockbuster films, and thinks he's the reincarnation of ronald reagan.

he wants to be important, like his dad.

but, he barely finished high school...
i know that trudeau wants canada to play a greater role in international diplomacy.

but, he's just continually demonstrating that he doesn't have a fucking clue what's actually going on - and that his advisors aren't briefing him well, at all.
listen...

if the russians can peel the greeks out of nato (a perpetual possibility, given the prominent role of turkey in the alliance), and can establish strong positions in syria, and in armenia, then the russians have turkey surrounded and can kind of eat away at it over an extended period. 

that is what i think flaring up tensions in armenia is about.

...which is why what the french are doing (reassuring support for the greeks) makes sense, from a western-alliance standpoint and why what trudeau is doing (trying to broker a peace between erdogan and the puppet-state in armenia) does not.
the re-establishment of tensions in armenia appear to be about the russians opening up a second front in the proxy war it's fighting against turkey in syria, which is hard to fault them for, given that the turks are refusing to pull out.

the hope is obviously to distract them, to pull away some troops from the syrian border. but, the turks should be able to handle both fronts at once with minimal concerns.

so, the russians are going to have to flatten idlib, and they should absolutely do it, and i don't really see the value of starting another front in the war - unless the russians have larger designs in the region, which doesn't seem sustainable.

i don't think turkey should exist at all - it's a fake country built on an invading ruling class that usurped power from the rightful inhabitants of the region, namely the greeks. the russians are the rightful heir to constantinople, and anybody with a decent grasp of history realizes that. for the greeks to retake constantinople would be the righting of a historical wrong. but, we're talking about a major war, here.

if this is long term, there are perhaps minimal causes for concern.

but, i would ask the russians to be careful that they don't move too aggressively, too quickly; while i support an eventual russian entry into the bosphorus as a correct unfolding of history, as the reversal of a historical wrong, the timeframes need to be in decades, if not centuries.

easy does it, vlad - it's historical, perhaps, but it's not worth it if it's not executed carefully. it's not worth the death and chaos and destruction.
yeah, me and who's army, right?

(from the background, a bark is heard)
so, why isn't hydro the centre of every energy plan, then?

well, i told you already - it's really about money.

hydro has high startup costs, but it is incredibly cheap to generate - and, if you're a government in the back pocket of some investor like soros, that's a death-blow against it. so, they push things like nuclear and solar that, while nowhere near as efficient, generate a lot more money. 

they'll tell you it's about jobs - just like the oil industry does. and, for the most part, these false answers are still relying on fossil fuels enough that they're really just spin-offs of the petro-chemical industry, anyways. so, if your solar or nuclear power sales dude in the liberal party sounds more and more like jason kenney in pushing jobs as the reason for the investment, there's a tremendous amount of logic underlying that, and the money trail more or less ends up in the same place.

if they built the hydro plants using public money, they'd have no reason to charge you in the end, other than to recoup building costs, which happens relatively fast at high use. 

so, they sabotage it at every point - it's the only sustainable option, but it's not profitable enough.

and, that's why we're all going to die if we don't get at the root cause of the problem, which always has been the profit motive.

bourgeois neo-liberal banker's parties like the liberals and the ndp can build the infrastructure, but that's only step one in solving the crisis. we'll need to seize ownership of the means of generation, in the end, if we want to seriously solve the crisis.
i'm not opposed to gmos, either - and it's the same kind of thinking. i'm not concerned about 'playing god'; i don't believe in god. if we can make the food better, let's do it.
and, to reiterate: yes, i support the construction of hydro dams, so long as it's done responsibly. the second part is very key. and, that has to do with the reality that i'm a different type of pro-technology environmentalist; i'm not a "naturalist", i'm not a primitivist, i'm not amish, i'm not a luddite, i don't want to turn the clocks back...

if you look at the data in a clear, sober manner, hydro is not just the best way to generate sufficient amounts of electricity to maintain the viability of industrial civilization. it is the only way to do it - or the only way we know how to, right now.

it's not the best option; it's the only option.

as i'm not a naturalist, i don't care about things like rerouting rivers - those rivers reroute on their own anyways, it's not like god made them that way, or something. i have no ideological opposition to geo-engineering, a priori, on principle; to the contrary, i think that the best way to co-exist on the planet is going to need to be to change it a little. i have no patience for fallacies of naturalism. 

but, i understand that hydro construction has historically had some problems attached to it, in the way that it affects non-human species, as well as indigenous peoples. when i attach this caveat - responsibly - i mean it. it's not just a throw-on. i'm not running for office; i don't care about votes. we need serious scientific analysis and very purposeful mitigation strategies to ensure that we're not just avoiding negatively impacting the life around the dams, but potentially even making things better.

and, this mindset - ecologically conscious geo-engineering - is the mindset that is required, moving forward. we're going to need to get used to massive projects that take decades to plan, instead of throwing things together haphazardly to extract a few dollars. energy should ultimately be generated to maximize use, not profit. and, that's hard - that's not how we think, not how we do things. but, that is what needs to change, more so than the specific source of power generation.

one day, we may master fusion, or we may understand how to manipulate antimatter. but, twenty years has passed too many times to rely on these projections. for the foreseeable future, there is not another answer, and we're just wasting time and resources pretending that there is.

so, build the damned dams.

but, do it fucking right, too.
we speak of the lumpenproletariat, but forget about the ruffenproletariat.

you think i'm joking, but i'm not: the animals will be an integral part of the revolution, when it happens.
have you ever noticed that dogs get a little more restless when you let them hang around with other dogs, as though they realize there's solidarity in a group?

my solidarity is with your dog, not with you.

sorry.
no, i'm going to state this clearly because it's valid and true: other humans can tell you they don't like you, and avoid you. your pet can't - it's enslaved. but, if the humans don't like you, why do you think a dog would?
go buy a book online and amuse yourself some other way, instead of forcing yourself on an animal that's been bred to have minimal defenses.
maximizing the amusement of bored, stupid humans is not of a greater priority than the happiness and freedom of other species.

and, if you disagree with me, you're what's wrong with the world, and what needs to be annihilated to fix it.
just because you're stuck inside and don't like it doesn't give you some right to torture some other creature by subjecting them to the same awful conditions.

i mean, think about what you're proposing for a minute. it's terrible.
fwiw, i would support banning most animals in most apartments, and it's less due to complaints from neighbours and more due to the fact that it's not fair to keep an animal inside an apartment.

if you're somebody that wants to keep a large dog in an apartment building, you should be ashamed of yourself - that dog won't have a worthwhile existence. and, you don't own it, either - it's not there for your amusement. it's not yours.

there are a few counterexamples, like fish in proper aquariums, that are probably too stupid to be unhappy, although i couldn't justify the energy use to myself.

but, broadly speaking, keeping pets in small spaces is both unsanitary to everybody and cruel to the animal and should be largely forbidden on moral and ethical grounds.

we're just dumb primates - we need to stop thinking we're more important than other animals are. we're not. and, our laws need to be erected with that in mind.

so, say no to vain pet owners that want to torture cats and dogs by keeping them in enclosed spaces; it's cruel, and it shouldn't happen at all.
just one more time.

i hope.

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
nec
tar
ine

1
129
g
ban
ana

1
136
g
str
awb
err
ies

5-6
150
g
avo
cdo

2*
75
g
kiwi
1
75
g
van
soy
milk

250
ml
che
rry
ice
crm

200
ml
nut
yst

1
med
tsp
3
g
frt
crl

55
g
grd
flax
seed

1
tbsp
7
g
sum red
pep
per
1
200
g
dur
um
wht
fet
55
g
+
h20
med
chd
chs
60
g
car
rot
1
110
g
hull
hemp
seed
1
tbsp
10 g
dr
es
si
ng
nut
yst
1
med
tsp
3
g
sum frd
egg
2*
70
g
med
chd
chs
30
g
marg
2
tsp
10
g
whl
wht
brd
w/
grm
+
flax
1 s
37
g
nut
yst
1
sml
tsp
2
g
jce
typ
grp
frt
250
ml
sum brw
cof
fee
700
ml
chc
soy
mlk
100
ml
sum total
raison
d'etre
b5,8 b5
b16
b5
b16
c
b3,4
b5,7
b8,9
f1
k
b5,8
c
k
a,d
b3,4
b5,7
a
b5
b1,2
b3,4
b5,6
b7,9
a,e
b3,5
b7,9
o-3
b16
b3,4
b9
c
b3,9 a a
b3,9
b3
o-3
b1,2
b3,4
b6,9

a
b2,7
a
d
o-3 b2,7 c
caf
fei
ne

a
(fat sol)
(900 μg rae)
21.9
μg
4.08
μg
1.5
μg
10.5
μg
3
μg
10
%
13
%
0 15
%
0 42.5
r:38
c:4.5
314
μg
~
1.15
μg
30
%
918.5
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
268.5
r:126
c:142.5
b1
thiamin
(1.2 mg)
.044
mg
.042
mg
.036
mg
0.1
mg
.02025
mg
8
%
.0528
mg
~
155
%
20
%
.115
mg
217
u:34
.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
575
b2 [g, j]
riboflavin
(1.3 mg)
.035
mg
.099
mg
.033
mg
.195
mg
.01875
mg
25
%
.253
mg
~
144
%
24
%
.011
mg
242.5
u:49.5
.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
662
b3
niacin
(16 mg)
1.45
mg
.904
mg
.579
mg
2.61
mg
.25575
mg
10
%
.1276
mg
~
65
%
36
%
.216
mg
149
n:38
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
338
n:72.5
f:265
.5
b4*
adenine
(75 mg)
? 1.632
mg
0.75
mg
15.9
mg
~
.339
mg
19.25
mg
.9735
mg
49.38
mg
? ? 117.5 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
mg
- 56
? 7.7
mg
10 302.5
b5
pantothenic
acid
(5 mg)
.239
mg
.454
mg
.1875
mg
2.08
mg
.13725
mg
15
%
.6391
mg
2.25
%
19
%
.069
mg
112
u:76
.634
mg
.23705
mg
.246
mg
.3003
mg
.056
mg
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
239.5
b6
pyridoxine
(1.7 mg)
.032
mg
.499
mg
.0705
mg
.386
mg
.04725
mg
6
%
.0528
mg
~
133
%
25
%
.033
mg
230
u:66
.582
mg
.0781
mg
.0396
mg
.1518
mg
.06
mg

~
133
%
186.5
u:53.5
.255
mg
.0198
mg
0 3.5
%
~
88
%
- 107.5
u:16
~
0
2
%
2 526
b7 [h]
biotin
(35 Î¼g)
? ~
3.212
μg
~
1.646
μg
5.4
μg
? ~
10.069
μg
2.86
μg
45
%
86
%
? 197
u:66
6.6
μg
.22
μg
1.038
μg
5.5
μg
2.73
μg
- 45
%
91
u:46
~
58.33

μg
.519
μg
4.5474
μg
3
%
30
%
- 214
u:181
0 ~
11
%
11

513
b8*
inositol

(myo
or
lipid)
(1000 mg)
152.22
mg
0
mg
19.5
mg
69
mg
102
mg
20.09
mg
9.9
mg
14.85
mg
2.75
mg
13.65
mg
40 114
mg
~
41.23
mg
5.4
mg
13.2
mg
- 14.85
mg
19 12.6
mg
2.7
mg
~
16
mg
52.54
mg
9.9
mg
- 9 - - ~
0
68
b9
[m, b11, r]
folic acid
(400 Î¼g dfe)
6.45
μg
27.2
μg
36
μg
122
μg
18.75
μg
n:6
f:0

%
5.5
μg

~
35.5
%
34
%
6.09
μg
131
n:61.5
f:69.5
92
μg
~
39
%
16.2
μg
20.9
μg
1.1
μg
- ~
35.5
%
107
n:32.5
f:74.5
70.5
μg
18.1
μg
0 5
%
~
23.5
%
- 48
n:24.5
f:23.5
3.5
%
2.5
%
6
n:6
f:0
292
n:124.5
f:167.5
b12 [t]
(cyano)
cobalamin
(2.4 Î¼g) 
- 0 0 0 0 50 20 1250 0 195 0 0 8.5 0 0 - 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)
8
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)
6.97 mg 34 74 25 117 4 0 0 25 ~0 279 350 0 0 7 0 - 0 357 0 0 0 0 0 100+ 0 0 0 736+
d
(fat sol)
(15 μg)
- 0 0 0 0 45 0 0 6 0 51 0 0 2 0 0 - 0 2 12 1 30 0 0 - 43 0 18 18 114
e
(fat sol)
(15 mg)
.993 2 1.5 16 10 0 2 0 36 0 67.5 13 1 1 2 7 - 0 24 9 .5 20 1.5 0 31 0 0 0 122.5
f1*
linoleic
acid
omega-6
(g)
(17 mg)
- .1086 .09 2.534 .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)
- .0638 .065 .165 .0319 .2 .200 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)
2.84 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)
- .272 .075 - .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.
- 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 (adenine): 75 mg w/ each meal
- b5: 110% w/ each meal
- b6: 118% w/ each meal
- b7: 171% w/ each meal, with 857% total as a goal.
- *b8 (inositol): 300 mg w/each meal, 1200 mg total
- b9: 100% w/each meal, but not more than 400% from fortified sources, per day.
- b12: 250% w/ each meal, 750% total
- b16 (choline): 30% + per meal, 120% total

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 (product is superior, but discontinued) 
- natura vanilla soy milk (light)
- 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 [metro/food basics]
- dempster's whole grain double flax bread
- black diamond brand medium cheddar cheese
- bulk barn nutritional yeast

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

diet options:

daily:

1) fruit bowl 

b5 supplements:
0) yes -  i could just add a little more soy milk. let me work that out, when i'm done.
1) egg concentrates or egg replacement powders should be high in b5 & high in choline but also high in omega-6s - but maybe not high in omega-6s, too. i may also get a dose of b12. some shopping is required. this is probably ideal. i don't want to cook an egg every morning and am not comfortable consuming them raw, but if i can find a tbsp of something to add, i might.
2) dried whey is a little lower in both b5 & 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.
3) dried milk is something to look at, but it's hard to say what's actually in it without checking and, according to the usda, the whey beats it on the things i'm interested in right now - b5, choline. it's better for d & b12, but i think i'm ok for both.
4) a dash of instant tea is an interesting thought, as it could get me 10% of the b5 (about what i need) with almost no fat. plus, it has caffeine :). specific brands of hot chocolate may be useful, too. i wouldn't want to commit until i've seen a label.


 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?
0) yogurt is high in b5 and b8.
5) sunflower seeds are high in b5 & high in e, with small amounts of choline but high amounts of omega-6. it doesn't really add up here, but may be better in the pasta bowl (after i work out the yogurt).
6) 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.
7) 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.

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?)
- grapefruit juice is high in inositol
- 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
i thought i had fixed the typesetting issues, but they all came back, somehow.

so, let's hope this one sticks.

this page is best viewed on a widescreen laptop. and, if you are viewing this on a phone and can't read it, fuck off and get a laptop.

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
nec
tar
ine

1
129
g
ban
ana

1
136
g
str
awb
err
ies

5-6
150
g
avo
cdo

2*
75
g
kiwi
1
75
g
van
soy
milk

250
ml
che
rry
ice
crm

200
ml
nut
yst

1
med
tsp
3
g
frt
crl

55
g
grd
flax
seed

1
tbsp
7
g
sum red
pep
per
1
200
g
dur
um
wht
fet
55
g
+
h20
med
chd
chs
60
g
car
rot
1
110
g
hull
hemp
seed
1
tbsp
10 g
dr
es
si
ng
nut
yst
1
med
tsp
3
g
sum frd
egg
2*
70
g
med
chd
chs
30
g
marg
2
tsp
10
g
whl
wht
brd
w/
grm
+
flax
1 s
37
g
nut
yst
1
sml
tsp
2
g
jce
typ
grp
frt
250
ml
sum brw
cof
fee
700
ml
chc
soy
mlk
100
ml
sum total
raison
d'etre
b5,8 b5
b16
b5
b16
c
b3,4
b5,7
b8,9
f1
k
b5,8
c
k
a,d
b3,4
b5,7
a
b5
b1,2
b3,4
b5,6
b7,9
a,e
b3,5
b7,9
o-3
b16
b3,4
b9
c
b3,9 a a
b3,9
b3
o-3
b1,2
b3,4
b6,9

a
b2,7
a
d
o-3 b2,7 c
caf
fei
ne

a
(fat sol)
(900 μg rae)
21.9
μg
4.08
μg
1.5
μg
10.5
μg
3
μg
10
%
13
%
0 15
%
0 42.5
r:38
c:4.5
314
μg
~
1.15
μg
30
%
918.5
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
268.5
r:126
c:142.5
b1
thiamin
(1.2 mg)
.044
mg
.042
mg
.036
mg
0.1
mg
.02025
mg
8
%
.0528
mg
~
155
%
20
%
.115
mg
217
u:34
.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
575
b2 [g, j]
riboflavin
(1.3 mg)
.035
mg
.099
mg
.033
mg
.195
mg
.01875
mg
25
%
.253
mg
~
144
%
24
%
.011
mg
242.5
u:49.5
.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
662
b3
niacin
(16 mg)
1.45
mg
.904
mg
.579
mg
2.61
mg
.25575
mg
10
%
.1276
mg
~
65
%
36
%
.216
mg
149
n:38
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
338
n:72.5
f:265
.5
b4*
adenine
(75 mg)
? 1.632
mg
0.75
mg
15.9
mg
~
.339
mg
19.25
mg
.9735
mg
49.38
mg
? ? 117.5 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
mg
- 56
? 7.7
mg
10 302.5
b5
pantothenic
acid
(5 mg)
.239
mg
.454
mg
.1875
mg
2.08
mg
.13725
mg
15
%
.6391
mg
2.25
%
19
%
.069
mg
112
u:76
.634
mg
.23705
mg
.246
mg
.3003
mg
.056
mg
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
239.5
b6
pyridoxine
(1.7 mg)
.032
mg
.499
mg
.0705
mg
.386
mg
.04725
mg
6
%
.0528
mg
~
133
%
25
%
.033
mg
230
u:66
.582
mg
.0781
mg
.0396
mg
.1518
mg
.06
mg

~
133
%
186.5
u:53.5
.255
mg
.0198
mg
0 3.5
%
~
88
%
- 107.5
u:16
~
0
2
%
2 526
b7 [h]
biotin
(35 Î¼g)
? ~
3.212
μg
~
1.646
μg
5.4
μg
? ~
10.069
μg
2.86
μg
45
%
86
%
? 197
u:66
6.6
μg
.22
μg
1.038
μg
5.5
μg
2.73
μg
- 45
%
91
u:46
~
58.33

μg
.519
μg
4.5474
μg
3
%
30
%
- 214
u:181
0 ~
11
%
11

513
b8*
inositol

(myo
or
lipid)
(1000 mg)
152.22
mg
0
mg
19.5
mg
69
mg
102
mg
20.09
mg
9.9
mg
14.85
mg
2.75
mg
13.65
mg
40 114
mg
~
41.23
mg
5.4
mg
13.2
mg
- 14.85
mg
19 12.6
mg
2.7
mg
~
16
mg
52.54
mg
9.9
mg
- 9 - - ~
0
68
b9
[m, b11, r]
folic acid
(400 Î¼g dfe)
6.45
μg
27.2
μg
36
μg
122
μg
18.75
μg
n:6
f:0
5.5
μg

~
35.5
%
34
%
6.09
μg
131
n:61.5
f:69.5
92
μg
~
39
%
16.2
μg
20.9
μg
1.1
μg
- ~
35.5
%
107
n:32.5
f:74.5
70.5
μg
18.1
μg
0 5
%
~
23.5
%
- 48
n:24.5
f:23.5
3.5 2.5 6
n:6
f:0
292
n:124.5
f:167.5
b12 [t]
(cyano)
cobalamin
(2.4 Î¼g) 
- 0 0 0 0 50 20 1250 0 195 0 0 8.5 0 0 - 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)
8
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)
6.97 mg 34 74 25 117 4 0 0 25 ~0 279 350 0 0 7 0 - 0 357 0 0 0 0 0 100+ 0 0 0 736+
d
(fat sol)
(15 μg)
- 0 0 0 0 45 0 0 6 0 51 0 0 2 0 0 - 0 2 12 1 30 0 0 - 43 0 18 18 114
e
(fat sol)
(15 mg)
.993 2 1.5 16 10 0 2 0 36 0 67.5 13 1 1 2 7 - 0 24 9 .5 20 1.5 0 31 0 0 0 122.5
f1*
linoleic
acid
omega-6
(g)
(17 mg)
- .1086 .09 2.534 .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)
- .0638 .065 .165 .0319 .2 .200 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)
2.84 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)
- .272 .075 - .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.
- 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 (adenine): 75 mg w/ each meal
- b5: 110% w/ each meal
- b6: 118% w/ each meal
- b7: 171% w/ each meal, with 857% total as a goal.
- *b8 (inositol): 300 mg w/each meal, 1200 mg total
- b9: 100% w/each meal, but not more than 400% from fortified sources, per day.
- b12: 250% w/ each meal, 750% total
- b16 (choline): 30% + per meal, 120% total

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 (product is superior, but discontinued) 
- natura vanilla soy milk (light)
- 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 [metro/food basics]
- dempster's whole grain double flax bread
- black diamond brand medium cheddar cheese
- bulk barn nutritional yeast

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

diet options:

daily:

1) fruit bowl 

b5 supplements:
0) yes -  i could just add a little more soy milk. let me work that out, when i'm done.
1) egg concentrates or egg replacement powders should be high in b5 & high in choline but also high in omega-6s - but maybe not high in omega-6s, too. i may also get a dose of b12. some shopping is required. this is probably ideal. i don't want to cook an egg every morning and am not comfortable consuming them raw, but if i can find a tbsp of something to add, i might.
2) dried whey is a little lower in both b5 & 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.
3) dried milk is something to look at, but it's hard to say what's actually in it without checking and, according to the usda, the whey beats it on the things i'm interested in right now - b5, choline. it's better for d & b12, but i think i'm ok for both.
4) a dash of instant tea is an interesting thought, as it could get me 10% of the b5 (about what i need) with almost no fat. plus, it has caffeine :). specific brands of hot chocolate may be useful, too. i wouldn't want to commit until i've seen a label.


 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?
0) yogurt is high in b5 and b8.
5) sunflower seeds are high in b5 & high in e, with small amounts of choline but high amounts of omega-6. it doesn't really add up here, but may be better in the pasta bowl (after i work out the yogurt).
6) 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.
7) 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.

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?)
- grapefruit juice is high in inositol
- 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