Saturday, November 14, 2020

i very much resigned myself to the fact a very long time ago that you can't eat healthy on the cheap. you can be smart, you can look for deals, but you have to pay for food; you can't even grow it, it's not safe in our polluted cities. and, dying young isn't a worthwhile opportunity cost to buy...i don't even know what.

your health is your only worthwhile investment.

and, realizing or not realizing that is really the definition of intelligence and stupidity.

so, i want to minimize costs, sure - but you have to pay for food and you can't get around it.
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Location:
so, this was the post i was working on when i left on friday the 30th to get groceries, specifically because i was out of soy milk, but also because i wanted to get mangoes before i decided how to react to the bananas. i made a number of decisions over the last few days that have turned some things upside down, so why don't i try to be sequential. in the end, this will need to be a total update, and may in truth be the last one, for the breakfast bowl.

as such, note that i've put a "cost" item in, which is approximate, and in canadian dollars.

so, when i got to the store i realized that mangoes were just prohibitively expensive, and i quickly subbed in with raspberries - at a much larger amount than i did previously. my old amount was about 10 berries, which, when analyzed carefully, isn't useful for much of anything. substituting for the removed blueberries, i could get that up to about 20, which is still not that much, but getting there; i decided i'd need 100 g, which is 50 berries according to the usda but probably more like 30-35 in my estimation, given that i'm eating commercial berries. the flip side is that the commercial berries may very well be less nutritious. 

they were on sale, so i bought a lot of them, and i now have a lot to eat. but, it was always intended as a stop-gap....

when i went out on saturday morning, i found a package of mini guavas (i thought they were mini apple guavas, but they are apparently mexican cream guavas) for $3.99 and jumped at it - this is a highly concentrated source of c at a minimal price. or, at least, i think it is, anyways. they seem so small, about the size of crabapples. but, this is as good as you get for c, without jumping to crazy things like acerola cherries and rosehips - it's something that is purchasable and potentially scalable for growers on this continent. i'd love to see these mass manufactured like kiwis, and for the price to come down, to reflect it. for now, i found something i wasn't expecting to find in a grocery store in canada, i'm jumping at it and i'm hoping it's more widely available in the future.

but, what exactly did i buy? there was a series of posts over the last few days that led me to the conclusion that the guavas i purchased were not the pink guavas listed at the usda and called "common guavas" but rather a type of mexican guava called "cream guavas". the piece of evidence i found compelling on this point was that the usda lists a high lycopene content (higher than tomatoes.) and the guavas i've purchased are white, not pink. 

while this suggests that the usda data may be of limited value, this is, unfortunately, the best source of data that i have. guavas are indigenous to mexico, but most of the global consumption of guava fruit takes place in asia, where the fruit has been drastically altered via artificial selection practices to have a brighter pink colour (hawaii), to have the consistency of an apple (india) or to be the size of a small melon (vietnam); the mexican varieties seem to all be smaller, and have far more vitamin c. in the process of cultivation, the c content has actually been stripped out of the asian varieties, in favour of plants that have a more striking visual appearance and a sweeter taste. i posted a study that estimated that wild mexican guava may have 2x-5x the already high c content of the "common" variety, which is itself twice the content of the domesticated asian variety. i simply don't know if the mexican guava i purchased is more reflective of the c content of wild plants (more than 500 mg/100g of fruit), of asian cultivars (less than 100 mg/100g of fruit) or of the midpoint listed by the usda (228 mg / 100 g of fruit). however, the wild plants seem to be the better description, and i'm suspecting the c content is quite high.

of the various types of guava, this seems to be the best description of what i bought:

- the origin is mexico
- the flesh is white-yellow
- there are many seeds, and they are hard. they are inseparable from a sweet nectar.
- however, the individual guava are small, and clearly picked before they fully ripen. the average weight is about 30 g, with the biggest being 35 and the smallest in the low 20s. that is smaller than any in the above study, and it seems clear that they were picked before they ripened.

so, it seems like i've purchased a recent cultivar of a wild strain of the type that is being described. is it the type high in c, like indicated? or one of the others? i just don't know. 

so, i may prefer to find a different type of guava, in the end. for now, i'm going to use the usda data with a grain of salt - and ensure i am not relying on it for anything except c.

i got 21 in a package of 600 g, and all of them weighed more than 25 g except two. separating out the seeds seems to leave about 60-70% of the weight. so, i've lowballed at 15 g to compensate, which is only 10 calories. that's at least a 50 calorie savings from the mango, which is a good ways of the way back to 1000 from 1055.

so, i'm going to leave the bananas - the third item, at 121 calories - put. bananas may even turn out to be superfluous in the end, but i like bananas, and so long as i'm under 1000 total calories, i'm happy with leaving one in the bowl. if i'm bourgeois for bananas, so be it - i think you may be being a little too austere on me, though.

the next thing in the list is all bran, at 100 calories. the all bran is high in betaine, and i want a bit more. so, i'm going to boost it up to 45 g, because it's the smallest factor that divides by 36 (45/36 = 1.25).

calorie wise, 100*1.25 = 125.
betaine wise, 129.6*1.25 = 162

with the soy, vector is no longer needed for b15. i think this is a positive shift, as the sources for betaine in the vector were iffy, and it further shifts me away from this particular cereal, which is just not working out, after all.

i'm also boosting the soy up to 400 because my measuring cup doesn't allow for a more specific measurement. this is a conversion factor of 1.6 instead of 1.5, and is a total of 6 calories.

that increase in soy initially let me reduce the vector to 15 g to maintain 4% a, which became the minimum amount. 217*15/55 = 59, so that's another 20 calories lost, to offset the minor difference, elsewhere.

but, the other thing i came to terms with at the store was that yogurt is no longer being fortified with vitamin d at levels that can consider it a worthwhile source. the best option required 175 g to get to 18% of the rdi, which is exceedingly disappointing given that the website suggested 50% in 125 g. on looking closely, though, i realized that, while yogurt would not help me with vitamin d and can consequently not be my caesar dressing base, it can help me with a. if i pick the right brand (the yoplait source.), i can get to 4% retinol with a few tablespoons of cherry or strawberry yogurt at a much lower calorie cost - 23 instead of 59 or 79. so, that's 56 calories lost in total in removing the vector for the yogurt. that might cut my excessive numbers down dramatically, which might make the end product less showy, but it's a good sub, i think.

i'm going to use the remnant vector with my eggs.

i just want to clarify that the kiwi is also fixed due to k issues with the avocado. it could not come up more than that. i will want to look at yeast in the end, but the flax is done. lastly, the strawberries & guava may be tweaked in the end based on price and other things.

so here's my first final revision for the breakfast bowl, 

avocado - 240
ice cream - 224
all bran - 125
banana - 121
soy milk - 96
------------------------
strawberry - 48
kiwi - 45
flax - 37.4
yogurt - 23 
yeast - 11.25
guava - 10.2
============
980.85

i know i could theoretically throw this in a matrix and do row reduction, but it's not really what i want to do. the most efficient answer is probably not the right one. the way i'm doing this is the most appropriate way to do it.

for the cost,

guava: $4.00/20 = $0.20
strawberries: $3.50/3 = $1.17
======================
$1.37

total c is 34 + 88 = 122 
calories - 10 + 48 = 58

if i doubled the guava and reduced the strawberries to 100 g,

guava: 2*$4.00/20 = $0.40
strawberries: $3.50/4.5 = $0.77
===================
$1.17

total c is 34*2 + 88*2/3 = 127
calories - 10*2 + 48*2/3 = 52

can i do that again?

guava: $0.60
strawberries: $3.50/9 = $.39
=======================
$0.99

total c is is 34*3 + 88/3 = 131
calories - 10*3 + 48/3 = 46

but, 50 g of strawberries is 2-3 berries and 100 g is 4-6, which was the norm for years. so, i'm going to use the middle option as a balance between cost & enjoyability. after all, i could remove the strawberries altogether, as i had before, but i felt i wanted them back.

that fixes the guava and strawberry, i think.

now, what about the trade-off between yogurt and soy for the retinol? how do i minimize price and calories while meeting all the requirements?

yogurt: $3.00/10 = $0.30
soy: $3.00*(400/946) = $1.27
=============================
$1.57

total a is .65*6 + 10*1.6 = 19.9%, and what i want is 20%.
calories: 96 + 23 = 119

what if i took the yogurt up to 100 g? 
$3.00/6.5 = $0.46

then, i'd need 20-6 = 14%, which is a 1.4x factor. 250*1.4 = 350.
$3.00*(350/946) = $1.11
======
1.11+.46 = $1.57

calories: 35 + 60*1.4 = 119, as well.

60% of 250 is 150. 150/946 = 0.15856236786.
0.15856236786*3.00 = 0.47568710358. so, it's $.47-.48 for 6% of retinol in the soy milk, compared to $0.46 for 6% of retinol in the yogurt.

in other words, it doesn't matter, if it's just about a. they're both synthetic retinol.

for d:
yogurt - 37.5%/250g  <----d3
soy - 45%/250ml  <-----d2

for b12:
yogurt: 37.5%/250g <-----natural
soy - 50%/250ml <----synthetic

in both of these cases, i may actually want to mix it up a little. so, if i go back to a cup of soy milk - 250 ml - how much yogurt do i need to get to 20%? 

the answer is 170 g. then,

60 + 1.7*35 = 119.5, and i'm getting another 25.5% d3 and another 5.5% b12

but, as i was scanning through the chart to ensure i didn't overlook anything, i realized i screwed up.

======

gah...

i was sloppy in taking the vector out. there were initially four issues: a, b5, b7, b15. i boosted the all bran for the b15 and calculated the a as the new bottleneck. so, i needed enough vector to get 4% of the rdi for retinol - because that would mean i'd also have enough b5 and b7. then, i subbed in the yogurt to replace the a, without adjusting for the b5 or b7. it wasn't that i miscalculated or something, i just overlooked it.

b5 is not listed on the label for the yogurt, but it should be substantive, due to the milk. that should be ok.

the vector, however, was quite highly fortified with biotin, and while i actually can find some yogurt that has some biotin, it doesn't have any a or d or b12 (and, i am making use of that d3 after all, even if it's secondary), thereby eliminating the point. so, where else can i got biotin?

one answer is seaweed, which i was looking at anyways for the epa and dha and may very well bring in. 

but, the vector is simply a better source of vitamins at a lower cost, especially if i cut it down to a very small amount. if i go back to 15 g/day, i can get 55 days out of a box of the stuff. that's only $0.15/day, and it's only 60 calories - about the same as a cup of low fat soy milk. it's also still over 23% of the rdi for biotin. 

i can get the same amount of retinol from 67 g of yogurt, which would only be 23 calories, but would cost $0.30. i'd get more vitamins i don't need, but i'd lose out on the ones i do. bad idea, after all.

so, replacing the vector with yogurt may perhaps reduce the number of calories, but it's neither cost effective nor particularly vitamin efficient. and, it does matter, after all. i'm needing to pull back on that. so long as i keep it down, the vector is not so bad. 

instead, then, could i sub the yogurt to cut into the ice cream for the a? i do want to hold on to some ice cream for the saturated fat, but that seems like the better trade-off, calorie-wise.

for 100 ml of ice cream, there's 8*100/125 = 6.4% of the rdi for retinol - a roughly equivalent amount as for 100 ml of yogurt. 100 ml of ice cream is 1/20th of the tub, which is 6.00/20 = $.30. so, i'm currently spending $.60 on ice cream a day. the same amount of yogurt is $3.00/6.50 = $0.46. so, if i subbed the yogurt in, i'd be spending $0.76 instead of $0.60. if i put in 150/50, it's going to end up .45 + .23 = .68. and, 175/25 is .60*175/200 + .46/4 = $0.64.

calorie wise, 175/25 is 224*175/200 + 35/4 = 204.75; 150/50 is 224*150/200 + 35/2 = 185.5. 

in total, the second option would be:

avocado - 240 
ice cream - 168  <----decreased to 150 ml
all bran - 125  <----increased to 45 g
banana - 121  
soy milk - 96  <----increased to 400 ml
vector - 60
kiwi - 45   
flax - 37.4
strawberry - 32  <----decreased to 100 g
guava - 20.4   <----two, not one
yogurt - 17.5 <----- decreased to 50 ml/g
yeast - 11.25 
=================
973.55

that leaves space open for seaweed, and i expect it is otherwise the final tweak.

=====

i'm also, now, reducing the size of kiwis to 69 g and the size of bananas to 118 g. i would rather have larger kiwis and larger bananas, but i'm not actually finding them, anymore - both seem to have shrunk, at the store. the weight of the bananas may also depend strongly on ripeness in a way that is not true for kiwis.  that might be weather dependent, but i need to reflect reality, not project fantasy.

so, then this is what i'm left with:

avocado - 150 g - 240 cal  
ice cream - 82.5 g - 168 cal 
all bran - 45 g - 125 ca 
banana - 118 g - 105 cal  
soy milk - 400 ml - 96 cal 
vector - 15 g - 59.2 cal
kiwi - 69 g - 42 cal 
flax - 7 g - 37.4 cal
strawberry - 100 g - 32 cal 
guava - 30 g - 20.4 cal
yogurt - 50 g - 17.5 cal
yeast - 3 g - 11.25 cal
============
953.55

so, i'm picking back up on the cost, then:

guava: this is a new addition to the supermarket, i think. i've bought two containers for $4.00; one had 19. the other 21. so, 20 each seems to be about right. i'll keep an eye out for bigger guavas, but i only want them a little bigger - like 60, 70, 80 g. for now,

2*(4.00/20) = $0.40

banana: the price of bananas seems to be set, here. it appears to be a monopoly. but, bananas are cheap.

1.30*.118 = $0.15

strawberry: strawberries fluctuate in price, here, from about 2.99/454 g to about 3.99/454 g, on average. you can sometimes get them cheaper, if they were overbought or in bad shape. the local or organic strawberries can run 2-3x the price and you can sometimes get them cheaper in bulk.  for now, i'm going to take the midpoint:

3.50/4.54 = $0.77

i'll keep an eye on this, as it is something i could keep down if i could find the best prices. i could maybe get in the habit of shopping online before i go out.
  
avocado: this seems to be a regular sale at the discount store and i hope it remains affordable.

2*(2.88/6) = $0.96

kiwi: kiwis are either 2.99 or 3.99, so i'll take the midpoint at $3.50. they're either 8 or 9 in the pack of 600 g (i'd rather they be at 8, but they're coming in recently at 9) so i'll take it at 9. 

3.50/9 = $0.39

soy: my old soy was about $4.27 for 1.75 L, meaning i'd be spending 4.27*400/1750 = $0.98. that's about an increase of a quarter per day over the 300 ml i was previously consuming. i was able to get the new soy  for $2.00/946 ml on sale this month, which is 2.00*400/946 = $0.85 - an actual improvement - but the price of this stuff is usually more like $2.69/946 ml, which is 2.69*400/946 =  $1.14. for now, i'll use the midpoint:

2.35*(400/946) = $0.99

....which is comparable.  

ice cream: when i started buying this ice cream, it was $3.99/2L and has come up to $5.69/2L. i've gotten a little lax in shopping for it, because travelling long distances by foot or bike for ice cream in warm weather doesn't make sense. for right now, i'm going to pencil it in as $5.69, but i'm going to need to be a little more careful about this. that said, i also decreased the amount i'm consuming:

5.69*150/2000 = $0.43

if i can get that down closer to $.30...

yogurt: i bought yogurt for the first time in years at $1.99/650 g, normal $2.99. i'm going to pencil it in at $2.50.

2.50*50/650 = $0.19

yeast: how much does this really cost, anyways?

44.87*.003 = $0.13

that's not much.

all bran: i've bought a few boxes at $3.99, but it's normally $4.99, so i'm going to  put it in at $4.50.

4.50*45/525 = $.39

vector: 8.00*15/850 = $0.14

ground flax: 5.27*0.007 = $0.04

$(.40 + .15  + .77 + .96 + .39 + .99 + .43 + .19 + .13 + .39 + .14 + .04) = $4.98

$4.98*30 = $149.40

my previous breakfast bowl had the same amount of bananas, strawberries and kiwis (.15 + .77 + .39 = $1.31), about $0.75 worth of soy (to $2.06), $0.57 worth of ice cream ($2.63) and then roughly a dollar worth of raspberries & blueberries, to a total of $3.63. $3.63*30 = $108.90.

that difference - 149.40-108.90 = $40.50 - is a huge amount, given that i want a maximum amount to be $200. but, i've expanded the bowl rather dramatically, too.

the increase in soy balances out with the decrease in ice cream, and i can substitute the guava for the raspberry and the cereal for the blueberry in terms of price.

that means the difference is really the avocado, yogurt, yeast & flax, which adds up to $1.42 - about the difference, give or take. and, the really substantive difference is the avocado - at $29/month, or roughly 70% of the increase in cost.

i don't see a replacement for avocados, which were brought in to fill a specific nutritional hole. what if i lowballed this, on purpose?

guava: 0.40
banana: 0.15
strawberry: 3.00/4.54 = 0.66
avocado: 0.96
kiwi: 3.00/9 = .33
soy: 2.00*400/946 = .85
ice cream: 3.99*150/2000 = .30
yogurt: 1.99*50/650 = .15
yeast = 0.13
all bran: 3.99*45/525 = .34
vector: .14
flax: .04
=======
$4.45

4.45*30 = $133.50, so the difference cuts to $25, which is more workable.

i need to try to catch things on sale, then.

let's make sure everything adds up and then see what i can take down.

i will point out that i'm looking at combing the other two dishes, due to calories, and going back to eating twice a day. the cost is just another argument for that. if i do that, it may have ramifications for the sums in the fruit bowl, but let me work it out first.

in a sense, i'm a victim of my own success with this -  i wanted my breakfast to be half (or more) of my calories, and i guess that means it should be half the cost, too.

so, once again...all data from the usda unless noted....and italicized data from the product label...

vitamin a:

the guava is yellow, so i can believe there's some beta-carotene in it, even if i don't believe there's any lycopene. lycopene has no vitamin a activity, so it's sort of a moot point. i mean, if you look in the list, green avocadoes have some rae, too. that's believable.

guava: 31*.3 = 9.3
banana: 3.54
strawberry: 1
avocado: 10.5
kiwi: 2.76
flax: 0
==============
27.1

27.1/900 = 3%

soy: 10*1.6 = 16%
ice cream: 8*150/125 = 9.6%
yogurt: 6*50/100 = 3%
yeast - 0%
vector - 15*15/55 = 4.1%
all bran - 0%
=======================
32.7

vitamin b1:
guava: .067*.3 = .0201
banana: .037
strawberry: .024
avocado: .101
kiwi: .019
ice cream: .041*.825 = 0.033825
flax: .115
====================
.0201 + .037 + .024 + .101 + .019 + 0.033825 +.115 = 0.349925
.349925/1.2 = 0.29160416666 ~ 29.16%

soy: 8*1.6 = 12.8%
yogurt: 6*50/100 = 3%
nutritional yeast: 830*3/16 = 155.625% ~ 155%
vector: 20*15/55 = 5.45454545455 ~ 5.45%
all bran: 60*45/36 = 75%
====================
12.8 + 3 + 155.625 + 5.4545454545 + 75 = 251.879545455

251.879545455 + 29.160416666 = 281.039962121 ~ 281%

that's actually an increase, but that won't be the norm.

vitamin b2:
guava: .04*.3 = .012
banana: .086
strawberry: .022
avocado: .195
kiwi: .017
ice cream: .24*.825 = 0.198
flax: .011
====================
.012 + .086 + .022 + .195 + .017 + 0.198 + .011 = 0.541
0.541/1.3 = 0.41615384615 ~ 41.5%

soy: 25*1.6 = 40%
yogurt: 10*50/100 = 5%
nutritional yeast: 770*3/16 = 144.375% ~ 144%
vector: 24*15/55 = 6.54545454545 ~ 6.545%
all bran: 10*45/36 = 12.5%
======================
40 + 5 + 144.375 + 6.545454545 + 12.5 = 208.420454545

208.420454545 + 41.615384615   = 250.03583916 ~ 250%. that's only a small decrease, by 0.5%.

vitamin b3:
guava: 1.084*.3 = .3252
banana: .785
strawberry: .386
avocado: 2.61   (16.3125%)
kiwi: .235
ice cream: .116*.825 = 0.0957
yogurt: (.118/2) = .059 <---data from skim milk entry
flax: .216
====================
.3252 + .785 + .386 + 2.61 + .235 + 0.0957 + .059 + .216 = 4.7119
4.7119/16 = 0.29449375

soy: 10*1.6 = 16%
nutritional yeast: 350*3/16 = 65.625% ~ 65%
vector: 36*15/55 = 9.81818181818 ~ 9.82%
all bran: 25*45/36 = 31.25%
======================
16 + 65.625 + 9.818181818181 + 31.25 = 122.693181818

122.693181818 +  29.449375 = 152.142556818

fortified: 16 + 65.625 + 9.818181818181 = 91.4431818182
natural: 29.449375 + 31.25 = 60.699375

that's also an increase by .5%. i'm surprising myself.

b4 data is here, as before:

guava: ?
banana: 1.2*1.18 = 1.416
strawberry: .5
avocado: 10.6*1.5 = 15.9
kiwi: ?
soy: 7.72*4 = 30.88
ice cream:  [2.05*(82.5 *.15)/100 + 8.2*(82.5*.25)/100] = 1.9449375

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, (82.5 *.15) = 12.375 g. 2.05*.12375 = 0.2536875
& if it's 25% solids, 82.5*.25 = 20.625 g. 8.2*.20625 = 1.69125
0.2536875 + 
1.69125 = 
1.9449375

yogurt: (2.05/2) = 1.025
nutritional yeast:  .03*1646 = 49.38
vector: .15*4 = .6
all bran: .45*4 = 1.8
flax: ?
================
1.416 + .5 + 15.9 + 30.88 + 1.9449375 + 1.025 + 49.38 + .6 + 1.8 = 103.4459375
103.4459375/75 = 1.37927916667 ---> 138%

again, that's a slight boost.

vitamin b5:

for yeast, i took the data from a competing label, under the logic that it wasn't in the ingredients list:

guava: .451*.3 = .1353
banana: .394
strawberry: .125
avocado: 2.08  (41.6%)
kiwi: .126
ice cream: .581*.825 = 0.479325
yogurt: (.388/2) = .194 <---data from skim milk entry
flax: .069
====================
.1353 + .394 + .125 + 2.08 + .126 + 0.479325 + .194 + .069 = 3.602625
3.602625/5 = 0.720525

soy: 15*1.6 = 24%
nutritional yeast: 15*3/20 = 2.25%
vector: 19*15/55 = 5.18181818182 ~ 5.18%
all bran: 8*45/36 = 10%
======================
24 + 2.25 + 5.181818188 + 10 = 41.431818188

41.431818188 + 72.0525 = 113.484318188

that's a slight decrease and, as usual, a total effort. bananas and kiwis are usually a little bigger and contribute a little more. should i add sunflower seeds on top of avocado? it's fine, for now, but nothing can be removed - not even banana.

vitamin b6:

guava: .11*.3 = .033
banana: .433
strawberry: .047
avocado: .386
kiwi: .043
ice cream: .048*.825 = 0.0396
yogurt: (.058/2) = .029<---data from skim milk entry
flax: .033
====================
.033 + .433 + .047 + .386 + .043 + 0.0396 + .029 + .033 = 1.0436
1.0436/1.7 = 0.61388235294 ~ 61%

soy: 6*1.6 = 9.6%
nutritional yeast: 710*3/16 = 133.125% ~ 133%
vector: 25*15/55 = 6.81818181818 ~ 6.82%
all bran: 10*45/36 = 12.5%
======================
9.6 + 133.125 + 6.8181818181818181818 + 12.5 = 162.043181818

162.043181818 + 61.388235294 = 223.431417112

that's the first substantive decrease, and it's happening around the yeast, anyways. that's fine.

b7 data is here:
https://wholefoodcatalog.info/

...which is also here:

all bran souce: 

guava: ?
banana: 1.4*1.18 = 1.652 (4.72%)
strawberry: .8
avocado: 5.3*1.5 = 7.95 (22.7%)
kiwi: 1.4*.69 = 0.966
soy: 3.9*4= 15.6  (44.6%)
ice cream: 2.6*.825 = 2.145 (6.1%)
yogurt: (2/2) = 1 
all bran - 167*45/1000 = 7.515 (21.5%) <----above document 
flax - 360*(7/1000) = 2.52 (7.2%)
====================
1.652 + .8 + 7.95 + .966 + 15.6 + 2.145 + 1 + 7.515 + 2.52 = 40.148
40.148/35 = 1.14708571429

nutritional yeast: 3*300/20 = 45%
vector: (30/35)*15/55  = 0.23376623376 ---> 23.38%
======================
45 + 23.376623376 = 68.376623376

114.708571429 + 68.376623376 = 183.085194805

this is a 5% decrease, but i'm still over 171%, so it's fine - and, that's important, because this is one of the things i was worried about.

vitamin b8:


guava: 30*.001 = .03 g = 30 mg
banana: 0
strawberry: .13*100 = 13 mg
avocado: .46*150 = 69 mg
kiwi: 1.36*69 = 93.84 mg
soy: 287*.06*1.6 = 27.552 mg
ice cream:  .09*82.5 = 7.425 mg
yogurt: .16*50 = 8 mg
nutritional yeast:  3*99/20 = 14.85 mg 
vector: .05*15 = .75 mg<----data from puffed rice
all bran: 2.74*45 = 123.3 mg <-----data from "40% bran flakes", probably an underestimate
flax: 7000*[(.007*.19 + .01*.26 + .008*.24)/3] = 13.65 mg
================
30 + 13 + 69 + 93.84 + 27.552 + 7.425 + 8 + 14.85 + .75 + 123.3 + 13.65 = 401.367
401.367/1000 = 40.1367%

that is a decrease of 5.5% from the nectarine/mango entry, but the little guava holds it's own. that's fine.

b9:

source is the usda, throughout, except where it appears on labels.

guava: 49*.3 = 14.7
banana: 23.6
strawberry: 24 (6%)
avocado: 122 (30.5%)
kiwi: 17.2
ice cream: 5*.825 = 4.125
yogurt: (2/2) = 1 <---data from skim milk entry
flax: 6.09
====================
14.7 + 23.6 + 24 + 122 + 17.2 + 4.125 + 1 + 6.09 = 212.715
212.75/400 = 0.531875

soy: 6*1.6 = 9.6%
nutritional yeast: 190*3/16 = 35.625 ~ 35%
vector: 34*15/55 = 9.27272727273~ 9.27%
all bran: 10*45/36 = 12.5%
======================
9.6 + 35.625 + 9.27272727272727 + 12.5 = 66.9977272727

66.9977272727 + 53.1875 = 120.185227273

again - the mango removal results in a 10% decrease, but i'm doing ok, regardless.

natural - 53.1875 + 9.6 = 62.7875---> 62.5
fortified: 35.625 + 9.2727272727272727 + 12.5 = 57.3977272727----> 57.5
total: 57.5 + 62.5 = 120

b12 is easy:

this is the source i'm using for b12 in ice cream, at the top of the range:

fortified (from labels):
soy - 50*1.6 = 80%
yeast: 1000*3/16 = 187.5
=================
187.5 + 80 = 267.5

natural:
ice cream - .825*.78 = 0.6435. .6435/2.4 = 0.268125
yogurt - 15/2 - 7.5% <---label
=================
7.5 + 26.8125 = 34.3125

267.5 + 34.3125 = 301.8125

that's a slight increase.

b13 is more than sufficient, but is only in dairy. 


new numbers are:
ice cream - 62.5*(82.5*.25)/100 = 12.890625 ----> ~ 12.89 mg
yogurt - 62.5*(50*.0825)/100  = 2.578125 ---->2.578 mg
==============
12.890625 + 2.578125 = 15.46875 ~ 155%

b14 is also only in dairy, in this meal.

source:

ice cream: 1.9*.825 = 1.5675
yogurt: 3.3*.5 = 1.65
=============================
1.5675 + 1.65 = 3.2175

i will need to try for 100 mg total taurine, in the end - there's no real way i'm integrating this into the fruit breakfast. right now, taurine is my only red splotch. that said, i am going to bring in some seaweed, and it may give me a mild boost.

betaine:

source is back to the usda, including this supplemental site:

source for yeast:

guava: .1*.3 = .03
banana: .118
strawberry: .2
avocado: 1.05
kiwi: .345
soy milk: .8*4 = 3.2
ice cream: 1.1*.825 = 0.9075
yogurt: .7*.5 = .35
yeast: 0
vector cereal - 170*.15 = 25.5 <----"Cereals ready-to-eat, GENERAL MILLS, Whole Grain ".
all bran - 360*.45 = 162
flax seed - .217 mg 
=========================
.03 + .118 + .2 + 1.05 + .345 + 3.2 + .9075 + .35 + 0 + 25.5 + 162 + .217 = 193.9175
193.9175/550 = 0.35257727272--->35%

choline:

this is all usda, including the above document as supplemental.

guava: 7.6*.3 = 2.28
banana: 11.6
strawberry: 5.7
avocado: 21.3
kiwi: 5.38
soy milk: 24*4 = 96
ice cream: 26*.825 = 21.45
yogurt: 16*.5 = 8
yeast: 82*3/20 = 12.3
vector cereal - 19*.15 = 2.85 <----"Cereals ready-to-eat, GENERAL MILLS, Whole Grain ".
all bran - 49*.45 = 22.05
flax seed - 5.51 mg 
=====================
2.28 + 11.6 + 5.7 + 21.3 + 5.38 + 96 + 21.45 + 8 + 12.3 + 2.85 + 22.05 + 5.51 = 214.42
214.42/550 = 0.38985454545---->39%

moving to carnitine,

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:

so, i picked 1.5 as a rough estimate for the vector as it is a little less than the 1.77 for pure rice and more than the 1.06 for wheat germ.

there's a source for soy & wheat bran here, but i'm not using soy, only wheat bran:

i can also access the source cited by the raw food bible by entering in mango (which also provides banana, guava & kiwi):

this source zeroes out strawberries & provides a direct soy milk reference:

i'm going to use this source for yeast & avocado (i'm going to p. 274, so you may need to search on the side for avocado - the complete pieces of shit at springer have struck again, it seems. assholes. fuck your copyright.), instead, because it seems to be more widely cited, for avocado:

i've found a good source by sorting through sources i cannot access for carrot, flax & canola:

there's data here for yogurt, and i'm taking the second entry of .04 mg/g because my yogurt is 0% fat. but, high fat yogurt is a potentially potent source of carnitine, relatively speaking - i've seen that number 12.2 elsewhere.

guava - .2*.3 =  .06 mg
banana - .2*1.18 = 0.236 mg
strawberries - 0 mg
avocado - 1.3*1.5 = 1.95 mg
kiwi - .2*.69 = .138 mg
soy -  .06*4 = 0.24   
ice cream - (3*2)*(82.5/150)  = 3.3 mg  [3 in 1/2 cup, 150 g per cup]
yogurt - .04*50 = 2 mg
yeast - .03*2.4 = 0.072 mg
cereal - .15*1.5 = .225 mg   
allbran - 45*15/1000 = .675 mg
flax - .51*.07 = .0357 mg
=========================
.06 + 0.236 + 0 + 1.95 + .138 + 0.24 + 3.3 + 2 + 0.072 + .225 + .675 + .0357 = 8.9317
8.9317/29 = 0.30798965517---> 30.5%, which is ideal.

i may have to take in a tad more with the seaweed, but so long as it's under 10 mg, i'm doing ok, i think.

for c,

guava - 228*.3 =  68.4 mg
banana - 10.3 mg
strawberries - 58.8 mg
avocado - 15 mg
kiwi - 64 mg
flax - 0.042 mg
=============
68.4 + 10.3 + 58.8 + 15 + 64 + .042 = 216.542
216.542/90 = 2.40602222222--->240.5

soy -  0%
ice cream - 0%
yogurt - 0%
yeast - 0%
cereal - 25*15/55 = 6.81818181818 ~ 6.82%
all bran - 0%
================================

240.602222222 + 6.81818181818181 = 247.42040404. that's a slight decrease, but my lower limit is 234 so i'm ok.

lastly, for d:

plant material - 0%
yeast - 0%
all bran - 0%

fortified soy milk - 45*1.6 = 72% of d2
ice cream - .2*.825 = .165 Î¼g of d3
vector cereal - 6*15/55 = 1.63636363636 ~ 1.64% of d3
yogurt - 15/2 = 7.5% of d3
================================
d2: 72%
d3: 7.5 + 1.636363636363 + 100*.165/15 =  10.2363636364
==================================
82%

the data for e, f1, f2 & k is approximate, but not final. i will finally finish these write-ups, one by one, over the weekend and move on as i do - which will no doubt lead me to introduce the sea-weed as the final component. but, we'll see...

so, e is next, then.

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
(0:00)		 coffee
gua
va
raw
cut
1-2
30
g


 ban
ana
raw
cut
1
118
g		 str
awb
err
ies
raw
cut
4-8
100
g		 avo
cado
raw
cut
2
150
g		 kiwi
raw
cut
1
69
g		 van
soy
milk
1.6
cups
400
ml		 cherry
ice
cream
1
scoop
150 ml
(82.5
g)		 che
rry
yog
urt
2
tbsp
50
g		 nut
yst
1
big
tsp
3+
g		 vec
tor
fort
crl
1/4
cup
15
g		 all
bran
3/4
cups
45
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
c		 b5,7
b20
c		 b5,9
c		 b3,5
b7,8
b9,16
b20
c
e,k
f1		 b5,8
b20
c
k		 a
b3,4
b5,7
b9,12
b16
b20
d
f1,f2		 a
b5,7
b12,13
b16
b20		 a
b5
b12
b20		 b1,2
b3,4
b5,6
b7,9
b12
b16		 a
b5,7
b9
b15
b20
e
f1		 b3,5
b7,8
b9
b15
b16
b20

 b7
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
calories 20.4 105 32 240 42 96 16817.5 11.25 59.2 125 37.4 953.75 - - - - - - - - - - - - - - - - - - - - - -
cost .40 .15 .77 .96 .39 .99 .43 .19 .13 .14 .39 .04 $4.98 - - - - - - - - - - - - - - - - - - - - - -
a
retinol
(900 μg rae)		 9.3
μg		 3.54
μg		 1
μg		 10.5
μg		 2.76
μg		 16
%		 9.6
%		 3
%		 0
 ~
4.1
%		 0 0 35.5
r:32.5
c:3		 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		 261.5
r:120.5
c:141
r:300
c:-
b1
thiamin
(1.2 mg)		 .0201
mg		 .037
mg		 .024
mg		 0.101
mg		 .019
mg		 12.8
%		 .033825
mg		 3
%		 ~
155
%		 ~
5.45
%		 75
%		 .115
mg		 281
u:29		 .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		 643 -
b2 [g, j]
riboflavin
(1.3 mg)		 .012
mg		 .086
mg		 .022
mg		 .195
mg		 .017
mg		 40
%		 .198
mg		 5
%		 ~
144
%		 ~
6.54
%		 12.5
%		 .011
mg		 250
u:41.5		 .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		 672.5 -
b3
niacin
(16 mg)		 .3252
mg		 .785
mg		 .386
mg		 2.61
mg		 .235
mg		 16
%		 .0957
mg		 .059
mg		 ~
65
%		 ~
9.82
%		 31.25
%		 .216
mg		 152
n:60.5
f:91.5
 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		 343.5
n:97.5
f:246		 f:200
each
b4*
adenine
(75 mg)		 ? 1.416
mg		 0.5
mg		 15.9
mg		 ? 30.88
mg		 ~
1.94494
mg		 1.025
mg		 49.38
mg		 0.6
mg		 1.8 mg ? 138 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		 10 323 -
b5
pantothenic
acid
(5 mg)		 .1353
mg		 .394
mg		 .125
mg		 2.08
mg		 .126
mg		 24
%		 .479325
mg		 .194
mg		 2.25
%		 ~
5.18
%		 10
%		 .069
mg		 113.5
u:72		 .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		 247 -
b6
pyridoxine
(1.7 mg)		 .033
mg		 .433
mg		 .047
mg		 .386
mg		 .043
mg		 9.6
%		 .0396
mg		 .029
mg		 ~
133
%		 ~
6.82
%		 12.5
%		 .033
mg		 223
u:61		 .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
%		 2 524 5882
b7 [h]
biotin
(35 Î¼g)		 ?
μg		 1.652
μg		 0.8
μg		 7.95
μg		 .966
μg		 15.6
μg		 2.145
μg		 1
μg		 45
%		 ~
23.4
%		 7.515
μg		 2.52
μg		 183
u:114.5		 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		 ~
4.547
μg		 3
%		 30
%		 - 214
u:181		 0 ~
11
%		 11
 500 -
b8*
inositol
(1000 mg)		 30
mg		 0
mg		 13
mg		 69
mg		 93.84
mg		 27.552
mg		 7.425
mg		 8
mg		 14.85
mg		 .75
mg		 123.3
mg		 13.65
mg		 40 114
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		 82-
b9
[m, b11, r]
folic acid
(400 Î¼g dfe)		 14.7
μg		 23.6
μg
 24
μg		 122
μg		 17.2
μg		 n:9.6
f:0
%		 4.125
μg
 1
μg		 ~
35.5
%		 ~
9.27
%		 12.5
%		 6.09
μg		 120
n:62.5
f:57.5		 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		 304.5
n:149
f:155.5		 f:400
b12 [t]
cobalamin
(2.4 Î¼g) 		 0
 0
 0 0 0 80
%		 .6435
μg		 7.5
%		 187.5
%		 0 0
 0 301.5
n:34
f:267.5		 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		 731
n:131
f:600		 -
b13*
orotic acid
(10 mg)		 - - - - - - ~
12.89
mg		 ~
2.578
mg		 - - - - 155 - - ~
37
mg		 - - - > - - 370 - ~
18
mg		 - - - - 180 - - - 705
b14*
taurine
(100 mg)		 0 0 0 0 0 0 1.5675
mg		 1.65
mg		 0 0 0 0 3.2
--->		 0 0 0 0 0 - ~
5
mg		 0 - - 0 0 >0 0 0 0 - 0 >0 - -
b15*
betaine
(550 mg)		 0.03
mg		 .118
mg		 .2
mg		 1.05
mg		 .345
mg		 3.2
mg		 .9075
mg		 .35
mg		 0 25.5
mg		 162
mg		 .217
mg		 35 .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 81.5 150
b16*
choline
(550 mg)		 2.28
mg		 11.6
mg		 5.7
mg		 21.3
mg		 5.38
mg		 96
mg		 21.45
mg		 8
mg		 12.3
mg		 2.85
mg		 22.05
mg		 5.51
mg		 39 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		 8 142 150
b20* [I]
l-carnitine
(29 mg)		 .06
mg		 .236
mg		 0
mg		 1.95 mg .138
mg		 .24
mg		 3.3
mg		 2.0
mg		 .072
mg		 .225
mg		 .675
mg		 .0357
mg		 30.5 ? .43175
mg		 2
mg		 .44
mg		 ~
0
mg		 ? ~
6
mg		 .072
mg		 ? --> .56
mg		 1
mg		 .105
mg		 .2997
mg		 .0489
mg		 - --> ~
0
mg		 ~
0
mg		 --> 92 t:162
< 35
each
c
ascorbate
(90 mg)		 68.4 mg 10.3
mg		 58.8
mg		 15
mg		 64
mg		 0
 0
 0
 0
 ~
6.82
%		 0
 .042
mg		 247
u:240.5		 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 0 564
-
d
calciferol
(15 μg)		 0 0 0 0 0 d2:
72
%		 d3:
.165
μg
 d3:
7.5
%		 0 d3:
~
1.64
%		 0 0 82
u:1.1
d2:72
d3:10		 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		 153
d2:90
d3:63		 666
e
alpha-
tocopherol
(15 mg)		 .219
mg		 .118
mg		 .29
mg		 3.1
mg		 1.01
mg		 .1536
mg		 .2475
mg		 0
mg		 0
mg		 ~
9.82
%		 .5355
mg		 0.022
mg		 47.5
u:38		 13 1 1 2 .033
mg		 7 - 0 .22
mg		 24 9 .5 20 1.5 0 31 0 0 0 102.5 6666
f1*
linoleic
acid
omega-6
(17 mg)		 .0864
g		 .0543
g		 .09
g		 2.534
g		 .17
g		 2.24
g		 .226875
g		 .0125
g		 0 ~
.327
g		 .8361
g		 .414
g		 6.991175
g

41.1%		 .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)		 .0336
g		 .0319
g		 .065
g		 .165
g		 .029
g		 .32
g		 .14685
g		 .005
g		 0 ~
.055
g		 .0639
g		 1.597
g		 2.51225
g

157.02
%		.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)		 .78
μg		 .59
μg		 2.2
μg		 31.5
μg		 27.5
μg		 11.664
μg		 .2475
μg		 .1
μg		 0
μg		 2.34
μg		 .301
μg		 64 10 1 1 12 - 0 - 0 - 24 9 .5 10 .5 0 - 20 0 2 2 110 <67
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. no upper limit.
- *b13 (orotic acid): 10 mg w/ each meal. no understood upper limit, but excess dairy is bad for heart health.
- *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. stay under 825 mg.
- *b16 (choline): 30% + per meal, 120% total. stay under 150%.
- *b20 (l-carnitine): at least 29 mg per day total, but no more than 47 mg per day. between 8.7 & 10 mg/meal, ideally.
- c (ascorbic acid): 234% w/ each meal, 700% total.
- d (calciferol): 40% + per meal, 160% 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:
- natur-a vanilla soy milk (light)
- chapman's premium black cherry ice cream
- yoplait source cherry yogurt
- 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.

- sunflower seeds (raw, hulled) (1 tbsp) <---for b5, mostly, but other things too
- pro-biotic yogurt (2 tbsp)   <------b5, mostly
- 1-2 tbsp of yellow mustard [experiment]
- 25-30 ml of frank's red hot sauce (original) [experiment]
- some pasta water (1/4 cup?)
- a dash of celery salt [experiment]
- a healthy amount of black pepper [experiment]
- anchovy paste for omega-3

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
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
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