so, this update is to replace the nectarine with the mango, but i'm going to lowball at 100 g and hope i actually find them a little smaller. i didn't want to do that, but the cumulative totals don't make sense unless i do. as mentioned, i'll also need to double check each entry as i go through each vitamin in the list.
it's also to put the all bran in the list, and i'm just going to go ahead and enter the data for e, f & k for everything, which both seem to be done with, as well.
(note: there's a twist at the end)
i've also added an upper limit entry to the table.
i've decided to standardize as much as i can to the usda numbers, rather than keep going out looking for papers of unknown value. the durum wheat numbers in that paper from serbia were somewhat of a wake-up call. so, some of these numbers may be a little different, especially for ice cream.
i will eventually do a thorough final write-up with detailed sources in a more traditional manner. for now,
1) assume all numbers are from the usda unless otherwise stated.
2) italicized entries are from the product label
vitamin a:
(54 + 4.08 + 1.5 + 10.5 + 3)/900 = 73.08/900 = 0.0812--->8%
10 + 13 + 15 = 38%
===============
46%
of the a components, only the pre-formed are important, in total, and only the cereal could be reduced (perhaps by 25%) and still have the meal maintain the requirements.
b1:
(.028 + .042 + .036 + 0.1 + .02025 + .0451 + .115)/1.2 = 0.32195833333------>32%
8 + 155 + 20 + 60 = 243%
=================
275%
this is a ridiculous amount, and the all bran now becomes a substantive source. reducing the vector by 25% still provides sufficient amounts:
275 - .25*20 = 270 > 125
b2:
(.038 + .099 + .033 + .195 + .01875 + .264 + .011)/1.3 =0.50673076923--->50.5%
25 + 144 + 24 + 10 = 203%
===================
253.5%
253.5 - .25*24 = 247.5 > 131
so, reducing vector by 25% would still allow me to complete the requirements.
b3:
(.669 + .904 + .579 + 2.61 + .25575 + .1276 + .216)/16 = 0.335084375--->33.5%
10 + 65 + 36 + 25 = 136%
========================
136 + 33.5 = 169.5
169.5 - 36*.25 = 160.5 > 125
so, that extra niacin in the bran is very useful in letting me reduce those other two components - and reducing the chances of a niacin flush.
b4:
the source i'm using for the fruit bowl is here:
banana + strawberry + avocado + soy milk + ice cream + yeast + vector + all-bran
(1.2*1.36 + .5*1.5 + 10.6*1.5 + 7.72*2.5 + [2.05*(110 *.15)/100 + 8.2*(110*.25)/100] + .03*1646 + .55*4 + .36*4)/75 = 1.24260333333---->124%
for ice cream, i've replaced the previous data with data from the usda document, as i stated previously:
i've recalculated the amount of adenine in ice cream based on the same algorithm i used to calculate orotic acid. there's essentially no purines in milk, but there is in both yogurt (2.05 g/100g) and cheese (8.2 g/100g).
so, if it's 15% cream, (110 *.15) = 16.5 g. 2.05*.165 = 0.33825.
& if it's 25% solids, 110*.25 = 27.5 g. 8.2*.275 = 2.255
.33825 + 2.255 = 2.59325
for cereal, wheat flour was used.
124 - .25*(.55*4) = 123.45 > 100.
b5:
for yeast, i took the data from a competing label, under the logic that it wasn't in the ingredients list:
(.197 + .454 + .1875 + 2.08 + .13725 + .6391 + .069)/5 = 0.75277---->75%
15 + 2 + 19 + 8 = 44
==============
119
119 - .25*19 = 114.25 > 110
b6:
(.119 + .499 + .0705 + .386 + .04725 + .0528 + .033)/1.7 = 0.71032352941---->71%
6 + 133 + 25 + 10 = 174
=================
245%
245 - .25*25 = 238.75 > 118
b7:
the usda does not measure biotin, so i've had to scavenge a little.
if you sort through the nih site, they point out in multiple different ways that biotin is difficult to measure, both in food and in blood, and even cite a source that claims that much of the published literature on biotin is wrong. but, then what? if the ai is based on average british intake, and all the data is wrong, then what is the average intake? it doesn't help to post corrected numbers, if the ai then becomes inaccurate; if you calculated intake based on bananas at x, and it turns out that bananas are really .2x, you have to correct for intake, as well, if you're going to adjust for bananas, and i see no evidence that the latter was done. the nih is consequently changing the rules of the game at half-time. so, i'll concede that this information may turn out to be lacking in terms of it being absolutely correct, but i need to measure it against the studies that currently exist. clearly, more research into this is required; until then, i need to be consistent in my analysis, which means measuring my intake using the same metric that was used to determine the ai, not jumping to a superior measurement tool without adjusting for the determined adequate intake. i do hope this is clarified in time and i will attempt to update this when it is. ultimately, i'd call on the usda to clarify, please - given that we've been measuring biotin wrong the whole time, what is a corrected ai?
for now, i'm going to ignore the corrected values and hold to "published values" so that the calculation makes sense, when reflected against the ai (which was calculated with "published values").
that said, the real takeaway is that you should aim to overshoot dramatically with biotin, if you want to be sure you're getting enough, given that there is no upper limit. what i'm doing - aiming for 171% - is actually a rational response to the apparent poor accuracy of the published data.
these numbers will therefore be quite different.
so, for biotin, this site is going to need to be my go to; all data from there unless otherwise specified:
the info section of that site states:
In this website, nutritional content included in 1878 kinds of foods are introduced by using graphs etc.
The food element value is based on "STANDARD TABLES OF FOOD COMPOSITION IN JAPAN (Fifth Revised and Enlarged Edition) 2010" by Ministry of Education, Culture, Sports, Science and Technology of Japan.
i've looked it up and the source is legit, but it makes you download the entire table and i can't load it on this device:
this pdf seems to have almost everything, and they seem to be the same values, but i can only get it in cache:
so, if the usda won't measure biotin, the japanese do, and i'll use their data instead.
note that a site i previously thought was wholefoods actually isn't, it's some author that isn't forthright about sources. i will no longer be using that site. i also thought that the above was wholefoods, when it's actually the japanese government. it's probably not an accident that so many sites use something that looks like "wholefoods" in their url; this is why i'm doing this review - the first run was to get the idea in, now i'm making sure it's as correct as i can get it. remember: this isn't a publication, it's a diary. i don't really care if i'm wrong 500 times and post about it every single time and i won't take it down; i care if i'm right, in the end. it's your responsibility to double check it, and to realize that you're reading a blog.
this source claims to directly measure all bran, which i presume has changed little since 1984 (there was always biotin in AllBran.):
this is my source for flax:
so, updated numbers, all from the japanese government except where noted, are:
mango - .8
banana - 1.4*1.36 = 1.904
strawberry - .8*1.5 = 1.2
avocado - 5.3*1.5 = 7.95
kiwi - 1.4*.75 = 1.05
soy milk - 3.9*2.56 = 9.984
ice cream - 1.1*2.6 = 2.86
yeast - 3*300/20 = 45% <----label of competitor
vector - 86% <----on box
all bran - 167*36/1000 = 6.012 <----above document
flax - 360*(7/1000) = 2.52
so, i've been able to avoid funny sources, then. that' a good thing.
(.8 + 1.904 + 1.2 + 7.95 + 1.05 + 9.984 + 2.86 + 6.012 + 2.52)/35 = 0.97942857142--->98%
45 + 86 = 131
=============
229
229 - .25*86 = 207.5 > 171
b8:
the main inositol source is here:
banana data here:
soy milk data here:
yeast data from the same competing label.
the all bran is no doubt being underestimated by the "40% flakes" entry, but, nonetheless:
2.74*36 = 98.64
and, something unexpected happens - the mango demonstrates itself as unnecessary. ach. oh no....
for now, i'm going to just keep going, but the mango will probably be replaced with a more efficient source of c, in the end. the thing is that the mangos will probably be much more than 100 g and contribute over 100 calories. i could bring back raspberries for a bit extra c at a much lower caloric count. i'm more interested in cutting down the cereal first, and tweaking the c a little after.
flax data from here:
then,
(99 + 19.5 + 69 + 102 + 20.09 + 9.9 + 14.85 + 2.75 + 98.64 + 13.65)/1000 = 0.44938 ---->45%
45 - .25*100*2.75/1000 = 44.93125 > 30
also, 44.93125 - 100*99/1000 = 35.03125 > 30. so, the mango can truly be removed.
b9:
b9 is back to friendly usda territory and easy-to-enter data.
(43 + 27.2 + 36 + 122 + 18.75 + 5.5 + 6.09)/400 = 0.64635--->65%
35.5 + 34 + 10 = 79.5
===========
144.5%
144.5 - .25*34 = 136 > 100
b12: only available in meat, but often fortified. no change.
this is the source i'm using for b12 in ice cream, at the top of the range:
1.1*.78 = 0.858
.858/2.4 = .3575 --->35.5%
50 + 187.5 = 237.5
================
273
273 - 0 = 273 > 250
b13: only available in milk. no change.
source for 5 mg rdi is here:
source for milk solids is here:
62.5*(110*.25)/100 = 17.1875----> ~ 17 mg
b14: only available in red meat or in milk (in small quantities). none in eggs. no change.
rdi is temporary and may be reduced downwards or deleted altogether.
i am currently strongly leaning towards reintroducing genoa salami with the eggs, as i cannot find a worthwhile meat replacement in the soy section - it's all junk food. but, taurine levels in the breakfast are and will remain low.
source for ice cream is here:
1.9*1.1 = 2.09 mg
that's it.
b15: betaine is measured by the usda, although i need to supplement with this document:
source for yeast:
for vector, i had previously used the funny serbian data. i have replaced it with the usda entry for "Cereals ready-to-eat, GENERAL MILLS, Whole Grain ".
there is an all bran entry at the usda.
mango - 0 <-----mango nectar. another source suggests low amounts:
banana - .136
strawberry - .2*1.5 = .3
avocado - 1.05
kiwi - .5*.75 = .375
soy milk - 2.56*.8 = 2.048 mg (conversion factor: 250 ml = 256 g)
ice cream - 1.1*1.1 = 1.21 mg
yeast - 0
vector cereal - 170*.55 = 93.5
all bran - 360*.36 = 129.6
flax seed - .217 mg
========
(.136 + .3 + 1.05 + .375 + 2.048 + 1.21 + 93.5 + 129.6 + .217)/550 = 0.41533818181 --->41.5%
41.5 - 100*.25*93.5/550 = 37.25 > 30
b16: b16 is from the usda and also uses this document as a supplement:
while kellogg's sent me back some data regarding choline content, i'm having trouble making sense of it. i'd have to solve the following set of inequalities:
6x + 19y = 11
x > y
x + y < .9
x,y > 0
....and without getting into the linear programming of it, the set of solutions is rather unlikely.
so, i think i'm concluding that kellog's sort of made something up.
if i use the usda data of 19 mg/100g for whole wheat, i get .55*19 = 10.45 mg, and while this is a little more than the 6 mg they sent me, the difference is 100*(10.45-6)/550 = 0.81% of the rdi. i'm willing to chalk this up to measurement error, and just stick with the standardization at the usda.
yeast data taken from the same competitor's label as before.
(7.6 + 13.3 + 8.55 + 21.3 + 5.85 + 61.44 + 28.6 + 12.3 + 10.45 + 17.64 + 5.51)/550 = 0.35007272727---->35%
35 - 100*.25*10.45/550 = 34.525
b20: frustratingly, springer put a paywall up on the source i was using and i'm only using sources that are free to the general public, so i actually want to replace any reference to that source. i would call on springer to open their journal to general access and remove their paywall.
so, i need to do this all over again.
the information regarding upper and lower limits is still valid.
ice cream is here:
if you enter the right terms into google scholar and scroll down to "carnitine in human nutrition", you can see the data on rice & wheat that i'm looking for:
again: c'mon, springer. you had it up for free last week. i guess you saw an opportunity to profit from the disabled? assholes. i've bought enough of your math books over the years.
there's a source for soy & wheat bran here:
i can also access the source cited by the raw food bible by entering in mango (which also provides banana & kiwi):
this source zeroes out strawberry:
i'm going to use this source for yeast & avocado, instead, because it seems to be more widely cited, for avocado:
i've found a good source, sorting through sources i cannot access for carrot, flax & canola:
mango - .8 mg
banana - .2*1.36 = 0.272mg
strawberries - 0 mg
avocado - 1.3*1.5 = 1.95 mg
kiwi - .2*.75 = .15 mg
soy - 7*20/1000 = 0.14 [korean source says .15]
ice cream - 1.1*(2/3)*(3*2) = 4.4 mg
yeast - .03*2.4 = 0.072 mg
cereal - .55*1.5 = .825 mg
allbran - 36*20/1000 = .72 mg
flax - .51*.07 = .0357 mg
=========================
(.8 + .272 + 0 + 1.95 + .15 + .14 + 4.4 + .072 + .825 + .72 + .0357)/29 = 0.32292068965, and that's about where i wanted to be - i want to try to keep this under 10 mg/meal.
32 - 100*.25*.825/29 = 31.2887931034 > 30.
carrots - .4*1.1 = .44
margarine = .66*.32*.1 = 0.08754957846 <----66% canola
c: is more usda friendly, but this is unexpectedly the sticking point, too.
(36.4 + 11.8 + 88.2 + 15 + 69.525 + .042)/90 = 2.45518888889----->245.5%
245.5 + 25 = 270.5
270.5 - .25*25 = 264.25 > 234
but, 264.25 - 100*36.4/90 = 223.805555556 < 234. so, i need to replace the mango with a source of c. one thing at a time.
d: is quite simple, as well. there's no d in plant-based foods at all, and i'm not consuming fungi, except for yeast. so, the only entries are the ice cream add from the usda and fortified amounts from the cereal & soy milk.
100*.22/15 + 45 + 6 = 52.5
52.5 - .25*6 = 51 > 40
e: i haven't done my write-up for e yet, but i'm going to throw the data in, anyways. it's clear that only alpha-tocopherol is e, but it's not yet clear what value the other tocopherols have, in any.
(.9 + .136 + .435 + 3.1 + 1.095 + .33 + .432 + .022)/15 = 43%
36
==============
79%
that's a lot - this is fat soluble.
79 - .25*36 = 70 > 30
f1/f2: it's also measured by the usda or found on the label.
i've entered in data for the normal soy (not the light) because i've yet to locate a distributor for the product. if i can find the light, i'll fix it. it's a mild bump for o-6.
f1: .014 + .0626 + .135 + 2.534 + .1845 + 2.0 + .3025 + 1.2 + .7056 + .414 = 7.5522
7.5522/17 = 0.44424705882---> 44%
44 - 100*.25*1.2/17 = 42 > 30
f2: .037 + .0367 + .0975 + .165 + .0315 + .3 + .1958 + .2 + .054 + 1.597 = 2.7145
2.7145/1.6 = 1.6965625----> 169.5%
169.5 - 100*.25*.2/1.6 = 166.375
f1/f2 = 7.5522/2.7145 = 2.7821698287---->2.78 < 3
(7.5522 - .25*1.2)/(2.7145 - .2*.25) = 2.72178645149
these numbers may seem high, but these used to be considered vitamins. these are the fats your body needs. on top of that, ala has a relatively low conversion rate to epa & dha, so there's a lot of space for conversion. you can of course over do it, but i'm doing ok, still. i'll do a write-up...
i like the flax so far, but am less sold on the hemp. as i'm trying to avoid fish due to the mercury, i may have to jump to an algae oil for dha & epa. i'll look into this more when i get there, which will be soon.
this study seems to contradict the low conversion rate dogma, and suggests that we can make good use of ala when we need it:
if the conversion rate is 15%, and i want 1.6 mg, i'd have to consume 10-11 g of dietary ala a day. and, while that may be unrealistic for most people consuming a "western diet", it should be clear that this isn't that.
k: likewise, i just straight entered the k data and will do the writeup later. data for vector from all brain wheat flakes - it's not much.
4.2 + .68 + 3.3 + 31.5 + 30.225 + 7.68 + .33 + .546 + 1.872 + .301 = 80.634
80.634/120 = 0.67195--->67%
this is lower than i thought, because the numbers were messed up again - the rdi was set at 80 until recently, when it was boosted to 120, so the percentages were fucked. i also pulled 138 out of a casual google search; it turns out that that number is the average intake, not the rdi. oops. it's fixed, now, at least for the breakfast bowl.
1) i want this over 30% per meal, with 120% daily like the rest of the fat soluble vitamins.
2) but, as a coagulant factor, vitamin k may interact with estrogen (there is no evidence of this, i am being overcautious), so i want to keep it down a little. so, setting the previous rdi as an upper limit is useful - meaning this is just about maxed out.
taking the vector down a hair won't matter much for k.
q1,q2 & s will be analyzed in time, but i want to get the basic ideas down first. so, the next thing to do will be to update the breakfast bowl to reduce calories, and it's already clear that i'm reducing the vector, first. i think.
but, let's add up calories:
60+ 121+ 32*1.5+ 240 +61*.75+ 130+ 140*200/125 + 3*60/16 + 217 +150+37.4 = 1284.4
60+ 121+ 48+ 240 +45.75+ 130+ 224 + 11.25 + .75*217 +150+37.4 = 1230.15
that's not enough reduction - i want it closer to 1000. & the mangos are likely going to be bigger than that, but they're not as bad as i thought.
so, i'll go through item by item and see what can come down based on the biggest amounts. but, the avocado is required for the b5, and the ice cream is stuck if the cereal comes down - meaning i may want to cut the ice cream, instead
that's 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
(12:00) |
pasta salad bowl
(20:00) |
fried eggs
(4:00) |
coffee |
|
man
go
raw
cut
1
100
g
|
ban
ana
raw
cut
1
136
g |
str
awb
err
ies
raw
cut
5-8
150
g |
avo
cdo
raw
cut
2*
75
g |
kiwi
raw
cut
1
75
g |
van
soy
milk
1
cup
250
ml |
che
rry
ice
crm
1
scp
200
ml
|
nut
yst
1
med
tsp
3
g |
fort
crl
1
cup
55
g |
all
bran
1/2
cup
36
g |
grd
flax
seed
1
tbsp
7
g |
sum |
red
pep
per
raw
cut
1
200
g |
dur
um
wht
fet
55
g
+
h20 |
med
chd
chs
raw
cut
60
g |
car
rot
raw
cut
1
110
g |
beet
raw
cut
1
82
g |
hull
hemp
seed
1
tbsp
10 g |
yog
urt
|
nut
yst
1
med
tsp
3
g |
lime
raw
cut
with
pith
1
67
g |
sum |
frd
egg
2*
70
g |
med
chd
chs
raw
slic
30
g |
mar
gar
ine
2
tsp
10
g |
whl
wht
brd
w/
grm
+
flax
raw
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 |
ul |
raison
d'etre |
b5,8
b20
c |
b5
b16
b20
c |
b5
c |
b4,5
b7,9
b16
b20
c,f1
k |
b8
c
k |
a
b4,5
b7
b12
b16
d
f1,f2 |
a
b5
b12
b13
b16
b20 |
b1,2
b3,4
b6,7
b9
b12
b16 |
a
b3,5
b7,9
b15
b16
b20
e, f1 |
b3,5
b8
b15
b16
b20 |
f2
|
|
b3,4
b8,9
c |
b3,8
b9
|
a
b12
b13
|
a
b3 |
b9
b15 |
b3
o-3 |
b5
b12
b16
d
|
b1,2
b3,4
b6,8
b9
b12 |
b8 |
|
a
b2,7
b12
b16
d |
a
b12
b13
|
d
|
o-3 |
b2,7
b12 |
c |
|
caf
fei
ne |
|
|
|
|
a
retinol
(900 μg rae) |
54
μg |
4.08
μg |
1.5
μg |
10.5
μg |
3
μg |
10
% |
13
% |
0 |
15
% |
0 |
0 |
46
r:38
c:8 |
314
μg |
~
1.15
μg |
30
% |
918.5
μg |
1.64
μg |
0 |
- |
0 |
1.34
μg |
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 |
272
r:126
c:146 |
r:300
c:- |
b1
thiamin
(1.2 mg) |
.028
mg |
.042
mg |
.036
mg |
0.1
mg |
.02025
mg |
8
% |
.0451
mg |
~
155
% |
20
% |
60
% |
.115
mg |
275
u:32 |
.108
mg |
~
46
% |
.0174
mg |
.0726
mg |
.025
mg |
.1275
mg |
|
~
155
% |
.02
mg |
232
u:31 |
0.06
mg |
.0087
mg |
0 |
10.5
% |
~
103
% |
- |
119
u:5.5 |
0.1
mg |
3
% |
11
u:8 |
637 |
- |
b2 [g, j]
riboflavin
(1.3 mg) |
.038
mg |
.099
mg |
.033
mg |
.195
mg |
.01875
mg |
25
% |
.264
mg |
~
144
% |
24
% |
10
% |
.011
mg |
253.5
u:50.5 |
.17
mg |
~
22.5
% |
.2568
mg |
.0638
mg |
.033
mg |
.0285
mg |
- |
~
144
% |
.013
mg |
209.5
u:43 |
.684
mg |
.1284
mg |
0 |
3
% |
~
96
% |
- |
161.5
u:62.5 |
.54
mg |
10
% |
51.5
u:41.5 |
676 |
- |
b3
niacin
(16 mg) |
.669
mg |
.904
mg |
.579
mg |
2.61
mg |
.25575
mg |
10
% |
.1276
mg |
~
65
% |
36
% |
25
% |
.216
mg |
169.5
n:33.5
f:136
|
1.958
mg |
~
36
% |
.0354
mg |
1.0813
mg |
.274
mg |
0.92
mg |
- |
~
65
% |
.134
mg |
128.5
n:27.5
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 |
361
n:70.5
f:290.5 |
f:200
each |
b4*
adenine
(75 mg) |
? |
1.632
mg |
0.75
mg |
15.9
mg |
? |
19.3
mg |
2.59325
mg |
49.38
mg |
2.2
mg |
1.44 mg |
? |
124 |
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 |
309 |
-
|
b5
pantothenic
acid
(5 mg) |
.197
mg |
.454
mg |
.1875
mg |
2.08
mg |
.13725
mg |
15
% |
.6391
mg |
2.25
% |
19
% |
8
% |
.069
mg |
119
u:75 |
.634
mg |
.23705
mg |
.246
mg |
.3003
mg |
.127
mg |
.056
mg |
|
2.25
% |
.145
mg |
37
u:35 |
2.292
mg |
0.123
mg |
0 |
5
% |
1.5
% |
- |
54.5
u:48 |
1.808
mg |
6
% |
42
u:36 |
252.5 |
- |
b6
pyridoxine
(1.7 mg) |
.119
mg |
.499
mg |
.0705
mg |
.386
mg |
.04725
mg |
6
% |
.0528
mg |
~
133
% |
25
% |
10
% |
.033
mg |
245
u:71 |
.582
mg |
.0781
mg |
.0396
mg |
.1518
mg |
.055
mg |
.06
mg |
|
~
133
% |
.029
mg |
191.5
u:58.5 |
.255
mg |
.0198
mg |
0 |
3.5
% |
~
88
% |
- |
107.5
u:16 |
~
0 |
2
% |
2 |
546 |
5882 |
b7 [h]
biotin
(35 μg) |
.8
μg |
1.904
μg |
1.2
μg |
7.95
μg |
1.05
μg |
9.984
μg |
2.86
μg |
45
% |
86
% |
6.012
μg |
2.52
μg |
229
u:98 |
6.6
μg |
.22
μg |
1.038
μg |
5.5
μg |
~
0
μg |
2.73
μg |
|
45
% |
.335
μg |
92
u:47 |
~
58.33
μg |
.519
μg |
4.5474
μg |
3
% |
30
% |
- |
214
u:181 |
0 |
~
11
% |
11
|
546 |
- |
b8*
inositol
(1000 mg) |
99
mg |
0
mg |
19.5
mg |
69
mg |
102
mg |
20.09
mg |
9.9
mg |
14.85
mg |
2.75
mg |
98.64
mg |
13.65
mg |
45 |
114
mg |
41.25
mg |
5.4
mg |
13.2
mg |
9.84
mg |
- |
|
14.85
mg |
129.98
mg |
33 |
12.6
mg |
2.7
mg |
~
16
mg |
52.54
mg |
9.9
mg |
- |
9 |
- |
- |
~
0 |
87 | - |
b9
[m, b11, r]
folic acid
(400 μg dfe) |
43
μg |
27.2
μg
|
36
μg |
122
μg |
18.75
μg |
n:6
f:0
% |
5.5
μg
|
~
35.5
% |
34
% |
10
% |
6.09
μg |
144.5
n:65
f:79.5 |
92
μg |
~
39
% |
16.2
μg |
20.9
μg |
89.4
μg |
1.1
μg |
|
~
35.5
% |
5.36
μg |
130.5
n:56
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 |
329
n:151.5
f:177.5 |
f:400 |
b12 [t]
cobalamin
(2.4 μg) |
0 |
0 |
0 |
0 |
0 |
50
% |
.858
μg |
187.5
% |
0 |
0
|
0 |
273
n:35.5
f:237.5 |
0 |
0 |
.66
μg |
0 |
0 |
0 |
- |
187.5
% |
0 |
215
n:27.5
f:187.5 |
1.338
μg |
.33
μg |
0 |
0 |
125
% |
- |
194.5
n:69.5
f:125 |
0 |
20
% |
20
n:0
f:20 |
702.5
n:132.5
f:570 |
- |
b13*
orotic acid
(10 mg) |
- |
- |
- |
- |
- |
- |
~
17
mg |
- |
- |
- |
- |
170 |
- |
- |
~
37
mg |
- |
- |
- |
> |
- |
- |
370 |
- |
~
18
mg |
- |
- |
- |
- |
180 |
- |
- |
- |
720 |
|
b14*
taurine
(100 mg) |
0 |
0 |
0 |
0 |
0 |
0 |
2.09
mg |
0 |
0 |
0 |
0 |
6.5 |
0 |
0 |
0 |
0 |
0 |
- |
~
5
mg |
0 |
- |
- |
0 |
0 |
>0 |
0 |
0 |
0 |
- |
0 |
>0 |
- |
- |
|
b15*
betaine
(550 mg) |
0
mg |
.136
mg |
.3
mg |
1.05
mg |
.375
mg |
2.048
mg |
1.21
mg |
0 |
93.5
mg |
129.6
mg |
.217
mg |
41.5 |
.2
mg |
77
mg |
.42
mg |
.44
mg |
106
mg |
- |
- |
0 |
.088
mg |
33 |
.414
mg |
.21
mg |
.01
mg |
~
74.522
mg |
0 |
- |
13.5 |
.7
mg |
.8
mg |
0 |
88 |
|
b16*
choline
(550 mg) |
7.6
mg |
13.3
mg |
8.55
mg |
21.3
mg |
5.85
mg |
61.44
mg |
28.6
mg |
12.3
mg |
10.45
mg |
17.64
mg |
5.51
mg |
35 |
11.2
mg |
8.25
mg |
9.9
mg |
9.68
mg |
4.92
mg |
- |
- |
12.3
mg |
3.42
mg |
11 |
438
mg |
4.95
mg |
1.1
mg |
9.99
mg |
8.2
mg |
- |
84 |
18.52
mg |
24.576
mg |
8 |
138 |
200 |
b20* [I]
l-carnitine
(29 mg) |
.8
mg |
.272
mg |
0
mg |
1.95 mg |
.15
mg |
.14
mg |
4.4
mg |
.072
mg |
.825
mg |
.72
mg |
.0357
mg |
32 |
? |
.43175
mg |
2
mg |
.44
mg |
~
0
mg |
? |
~
12.2
mg |
.07335
mg |
? |
--> |
.56
mg |
1
mg |
.105
mg |
.2997
mg |
.0489
mg |
- |
--> |
~
0
mg |
~
0
mg |
--> |
92 |
t:162
< 35
each |
c
ascorbate
(90 mg) |
36.4 mg |
11.8
mg |
88.2
mg |
15
mg |
69.525
mg |
0
% |
0
% |
0
% |
25
% |
0
% |
.042
mg |
270.5
u:245.5 |
255.4
mg |
0
% |
0
% |
6.49
mg |
4.02
mg |
0.05
mg |
- |
0 |
19.5
mg |
317
(all u) |
0 |
0 |
0 |
0 |
0 |
|
0 |
0 |
0 |
0 |
587.5
|
- |
d
calciferol
(15 μg) |
0 |
0 |
0 |
0 |
0 |
d2:
45
% |
d3:
.22
μg
|
0 |
d3:
6
% |
0 |
0 |
52.5
u:1.5
d2:45
d3:7.5 |
0 |
0 |
d3:
.36
μg |
0 |
0 |
0 |
|
? |
0
|
2
u:2
d2:0
d3:2 |
d3:
3.03
μg |
d3:
.18
μg |
d3:
30
% |
0 |
0 |
- |
51
u:21
d2:0
d3:51 |
0 |
d2:
18
% |
18
u:0
d2:18
d3:0 |
123.5
d2:63
d3:60.5 |
666 |
e
alpha-
tocopherol
(15 mg) |
.9
mg |
.136
mg |
.435
mg |
3.1
mg |
1.095
mg |
0
mg |
.33
mg |
0
mg |
36
% |
.432
mg |
0.022
mg |
79 |
13 |
1 |
1 |
2 |
.033
mg |
7 |
- |
0 |
.22
mg |
24 |
9 |
.5 |
20 |
1.5 |
0 |
|
31 |
0 |
0 |
0 |
134 |
6666 |
f1*
linoleic
acid
omega-6
(17 mg) |
.014
g |
.0626
g |
.135
g |
2.534
g |
.1845
g |
2.0
g |
.3025
g |
0 |
1.2
g |
.7056
g |
.414
g |
7.5522
g
44% |
.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
(1.6 mg) |
.037
g |
.0367
g |
.0975
g |
.165
g |
.0315
g |
.3
g |
.1958
g |
0 |
.2
g |
.054
g |
1.597
g |
2.7145
g
169.5
% | .041 |
.024 |
.219 |
.0014 |
- |
.93 |
- |
0 |
- |
1.2154 |
.228 |
.1095 |
.5 |
.75 |
0 |
- |
1.5875 |
~0 |
.12 |
.12 |
5.45 |
|
f1:f2
ratio |
- |
- |
- |
- |
- |
- |
- |
- |
- |
- |
- |
2.78 |
- |
- |
- |
- |
- |
- |
2:1 |
- |
- |
3.22 |
- |
- |
- |
- |
- |
- |
3.40 |
- |
- |
- |
3.02 |
4:1 |
k
(fat sol)
(120 μg) |
4.2
μg | .68
μg |
3.3
μg |
31.5
μg |
30.225
μg |
7.68
μg |
.33
μg |
0 |
.546
μg |
1.872
μg |
.301
μg |
67 |
10 |
1 |
1 |
12 |
- |
0 |
- |
0 |
- |
24 |
9 |
.5 |
10 |
.5 |
0 |
- |
20 |
0 |
2 |
2 |
101 |
<70
each |
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
- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal. <300% pre-formed, daily.
- b1 (thiamin): 125% w/ each meal. no upper limit..
- b2 (riboflavin): 131% w/ each meal. no upper limit.
- b3 (niacin): 125% w/ each meal, but not more than 200% in fortified sources.
- *b4 (adenine): 75 mg w/ each meal. excess (ie carnivore diet) could potentially trigger gout, not of concern to myself.
- b5 (pantothenic acid): 110% w/ each meal. no upper limit.
- b6 (pyridoxine complex): 118% w/ each meal. no meaningful upper limit - it's set at 5882% of the rdi.
- b7 (biotin): 171% w/ each meal, with 857% total as a goal. no upper limit.
- *b8 (inositol): 300 mg w/each meal, 1200 mg total. no upper limit.
- b9 (folic acid): 100% w/each meal, but not more than 400% from fortified sources, per day.
- b12(cobalamin): 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day.
- *b13 (orotic acid): 10 mg w/ each meal
- *b14 (taurine): 30 mg w/ each meal, 120 mg total <----subject to review, may opt for 120 total, in the end.
- *b15 (betaine): 165 mg w/ each meal, 660 mg total
- *b16 (choline): 30% + per meal, 120% total
- *b20 (l-carnitine): at least 29 mg per day total, but no more than 47 mg per day. < 10 mg/meal, ideally.
- c (ascorbic acid): 234% w/ each meal, 700% total.
- d (calciferol): 40% + per meal, 150% total. 120%+ d3, total.
- e (alpha-tocopherol): 30% + per meal, 120% total
- f1 (omega-6s):
- f2 (omega-3s):
- k: 30% + per meal, should not exceed 70%/meal, >120% & <200% 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:- natura vanilla soy milk
- chapman's black cherry ice cream
- bulk barn nutritional yeast
- kellogg's vector cereal
- kellogg's all bran original cereal
- black diamond brand medium cheddar cheese
- selection brand pasta [metro/food basics]
- bulk barn nutritional yeast
- black diamond brand medium cheddar cheese
- irrestibles brand olive canola oil [metro/food basics]
- dempster's whole grain double flax bread
- bulk barn nutritional yeast
- natura chocolate soy milk
- no specific brand or type of coffee
diet options:
daily:
- algae oil for dpa/eha.
2 ) pasta salad bowl:
- yogurt is high in b5 and b8 and b12 and choline and d.
- one tbsp of imitation bacon bits (isoflavones, maybe)
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?
- 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.
- 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:
- salami (45 g) (25% b1, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 35% b3, 4% b5, 6% b6, 69% b9)
- soy meat () <----only choice, really
- 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
need: 6% b1, 75% b3, 45% b4, 65% b5, 15% b6, 25% b8, 55% b9, 60% b12, 10% k
==========
remaining items to enter or investigate:
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:
3) lipoic acid
4) glutathione precursors
5) ergothioneine (cannot synthesize) <-----mushrooms
10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.)
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