Thursday, November 19, 2020

i'm just not finding the data i want, and consequently can't do much....

dietary pqq is apparently rapidly metabolized and excreted, but so are all of the rest of the b vitamins, and it doesn't really help me understand whether it's useful, or how much i need.

i will acknowledge that some scientists "suspect" that pqq is generated by humans in small amounts, but there's no proof of it and we have to consequently assume that all utilized pqq is dietary, for now. plants pull it from the soil; all plants use soil, so all plants have some pqq. further, they have a clearer use of it, apparently....

but, as it is with algae and omega-3, if the ultimate source is the bacteria then why not eat the bacteria? yeast is a fungi (pity.), but the premise of a low-calorie, high-vitamin bacteria supplement is pretty easy to swallow, if i can figure it out. 

so, what bacteria make pqq? can we just eat them? do the probiotic bacteria make pqq?

the following article explains a little:

apparently, the primary host is...pneumonia. that's maybe not such a good idea, for a dietary supplement. well, i mean - take it if you want it, but no thanks. i'll pass. and, as i sort through that article, it's not helping much in providing for further potential sources.

there's a lot of ideas that could potentially work themselves out that i can imagine exploring to clear conclusions, but there just isn't currently useful data out there about this and there's consequently not much i can do. i need to call for clearer data regarding the amount of free pqq and the amount of bound pqq and whether binding pqq is useful as a delivery mechanism or just leads to the destruction of the host material.

if you want dietary pqq, eat plants. 

that's all we got right now.

i'll need to look into q3, next, but no promises.
i will make this frustrating, time-consuming, expensive and pointless.

and, i will laugh in your face when you cry about it.

leave me alone.
you can pass all the laws in the world - they have no constitutional validity, and no meaning beyond an abuse of power.

the rule of law is very clear - the constitution is the law of the land, and if you break it then you default your own authority. your words become null, your claims become void.

you can pick on me if you want, but we'll still be at this ten years from now, and you'll need to follow me around constantly, because i'll rip it off the moment you turn your back.

this approach is stupid - figure something else out, if you want to stop this. but, i'll state again - i don't want to stop this, and i'm not under any obligation to uphold your values and your beliefs.
i'l say it again: go hurry up and die and leave me alone. 

don't tell me what to do.

stay the fuck away from me.

you will need to pin me down and tape it on me and i'll rip it off as soon as i can - i will fight you as hard as i can. i will resist to the death.

go find something better to do - i will not comply. deal with it.
so, i was right about the "pqq derivatives" being the apparent disconnect in the data...

i posted last night that there was a disconnect between claimed average intake and what i could actually add up directly, and suspected it might be because i'm only adding up pure pqq and the average intake includes pqq-derivatives. one of pqq's proposed benefits is that it may act as an anti-oxidant (and, again: anti-oxidants are real science, the ambiguity is whether they can be absorbed and work in the body or if they just get bonded and/or degraded in the stomach), and it's thought to act as a co-factor in metabolic reactions, so it actually follows that it's highly reactive and it shouldn't be surprising that it binds to all kinds of things when you try to consume it. that's the reason the free pqq was so much smaller than the total pqq, and that's actually consistent with most things that get labeled "anti-oxidants".

if it's so highly reactive, i wonder if it might even end up having a similar action as phytic acid, which is a powerful anti-oxidant in theory but acts as an "anti-nutrient" in practice.

i may do a follow-up...

...but, the point of this post is just to point out that that inconsistency has at least been clarified: most of the pqq in foods is bonded to something like an amino acid, and isn't going to get measured properly for that reason. and, i don't currently know if that means that the data presented by the fda and other sources is an underestimate or if the remnant pqq is unavailable for human metabolic use - which would make it bad, because it's just ruining other nutrients.

so, pqq may be generally considered to be "safe", but that doesn't mean it's harmless...
no, i'm not wearing a mask at the store.

fuck off.
i'm not sure i like the source, but this is the kind of article i was looking for last night and just couldn't find anywhere.

it's more confirming the general view than challenging it, although there's some doubt there that i'd like to minimize.

i'm probably going to spend most of the rest of the night clarifying the pqq thing in my mind before i forget about it.

but, one of the claims made by the fda is that a major source of pqq is beer. 

beer as nootropic.

welcome to dystopia.
i do need to point something out about my fake ceasar, though, which i stumbled into this morning, entirely by accident.

i was getting to the end of the frank's. you know how that happens - you end up with the pasty bit on the side, and you don't want to waste it, so you just add a little bit of extra water to the glass bottle, you give it a shake and voila, you've got an extra day or two of hot sauce. you may be too bourgeois to admit it, but you know you do this - and if you don't, you should. there's nothing cool about wasting food, you upper class pig.

it was this little bit of extra water that let the soy finally whisk properly, and fluff up like a caesar does.

so, i got my right combination, finally - it's just a dash of water. a tablespoon. a teaspoon. that's all. i'll have to work it out with trial and error, but i can take it from the pasta water.

i'll need to wait until the beginning of december before i can get the rest of these ingredients - anchovies, garlic, and i'm toying with just a touch of store-bought caesar to give it a lift - but i finally got it, and it did work.

this will whisk up into a cream, and it's just loaded with vitamins:

- fortified vanilla soy 
- frank's red hot
- fortified probiotic yogurt
- high retinol cheddar cheese
- i'm currently using garlic salt, but will move to celery salt when i run out
- ground pepper
- nutritional yeast 
- sunflower & hemp seeds
- chopped fresh lime
just a spoonful of water

+ chopped garlic, anchovies, some kind of olives, soy bacon bits, fresh oregano & i'm still holding out on the smallest bit of mustard, maybe, although not right now
so, i didn't purposely give this karen (who, i'll remind you is a local property owner that i've never met or even seen a picture of and called the police on me for applying to her "for rent" ad over kijiji too many times - something that landed me in jail when it was realized that i was "really a man". charges were filed, dropped and expunged. i received an apology from the windsor police, even - it was beyond merit-less, it was outrageous. fwiw, i've been on estrogen since 2002 and have been actively seeking gonad removal since 2016, something that has been frustrated by uncooperative doctors. so, i am committing no fraud by applying to an ad using the name jessica, and can only accuse those suggesting as much of bigotry. i claim that both the call to the police and the behaviour of the police were driven by transphobic bias and have two separate ongoing lawsuits around it. i'm suing her for $100,000 for discrimination and intimidation under the human rights act; i have a complaint in superior court against the police officer for harassment and misconduct and the end result will be a third case against the windsor police, directly, as a charter challenge claiming massive violations of my constitutional rights. but, i've intended from the start to wait until the other cases are finished, first, before i file the third one.) an extra grace day to respond, but i had a reaction to some slightly old beets this morning which resulted in me sleeping away the day, and she got one by accident.

in fact, she might even get until monday morning before i file a series of motions to get on with this.
well, the return of glenn greenwald is at least a welcome change.

great article - and he's dead-on.

it seems to be typical in that it's a plan to solve the pr disaster around the fossil fuel industry - which is how this government actually sees the issue - rather than a plan to reduce emissions.

the end goal is, and always has been, to trick and coerce the environmental movement into an embrace of dirty tarsands oil. that's what they want - to find some way to neutralize the opposition. and, they'll jump through whatever ridiculous orwellian mental hoops and use whatever kind of doublespeak is required to get there. truth and facts are simply no obstacle.

so, they'll pass this to say they did it - and then they'll approve another 10 pipelines, tomorrow, and try to coerce you into being "moderate" and "reasonable" about it. because they're not serious about this, and they never were.

it's a psy-op. no, really - that's the right way to interpret it. 

and, environmentalists are enemy combatants that need to be controlled.

the thing that makes pqq a little bit different is that it doesn't appear to be something we can generate on our own. i'm not happy about what i'm pulling up on this:

1) we seem to use it as a cofactor, but we don't know exactly what it does
2) we cannot synthesize it; we need to get it in our diets
3) we can be deficient, and suffer from it, and this is established
4) nobody has any really good ideas about how much we need
5) data about food contents, outside of a few key sources, are scarce
6) most people get enough from their diet, but the data doesn't add up to it
7) really, the only serious source is dark chocolate.

so, i'm going to suggest that this is something that should be measured. however, it doesn't currently seem like the information i'm looking for is readily available, and all that exists in it's place is this magic box, with claims and language that produce red flags about quackery, despite it appearing to be legit, at least in the abstract. this is frustrating. what do you do when something that is real is so obscured by woo that it appears to be a scam, on the surface? how can i take some guesses?

consider this claim, for example:
It is also important to note that the PQQ-like compounds in soil initially came from and are found in interstellar dust.

umm. 

it's not implausible.

i guess.

but...

Animal and human tissues contain from 1 to 3 ng of nonderivatized PQQ per gram tissue or milliter of fluid
h t t p s :/ / w w w . s c i e n c  ed i rec t . c o m/s c i e n c e /a r t i cl e / p ii / S 0 9 5 5 2 8 6 3 130 0 159 9

that would suggest i have roughly 3*60000 = 180000 ng of pqq in me, which is

180000/1000^2 = 0.18 mg

that would mean i'd be looking to consume about that much to completely replace the pqq in my body every day, which is not all that crazy to suggest:

Humans consume from 0.1 to 1.0 mg PQQ and its derivatives per day based on available food compositional data
h t t p s :/ / w w w . s c i e n c  ed i rec t . c o m/s c i e n c e /a r t i cl e / p ii / S 0 9 5 5 2 8 6 3 130 0 159 9

it should be easy from here - i have everything i need, i just need to add it up. so, can i get 60-70 μg per meal? let's give it a shot.

guava -
banana - 1.26*1.18 = 1.4868
strawberry - 
kiwi - 2.74*.69 = 1.8906
avocado - 
soy milk - .34*4 = 1.36
ice cream - .191*.825 = 0.157575
yogurt - .17
yeast - 
vector - 
all bran - 
flax - 
algae - 

i can't find data on most of it, but it's not even close - there's barely 10, if that, there. nonetheless, the literature is clear - supplements aren't required, we get enough through diet.

so, how do you work through this contradiction?

- the data somewhere is broken. i'm getting these numbers directly from the fda, but they're picking weird foods to measure. they have piles of processed milk chocolate, but few fruits. so, is the assumption that people are mostly eating processed junk food, then? yikes. is there a broken conversion factor? is the fda in on something dishonest?
- there are a lot of "pqq derivatives", and there's a black hole here regarding them. i need to find them to make the numbers add up, and i have no leads.
- or, some pqq is getting synthesized by bacteria in our stomachs, or somewhere else.

so, the takeaway i'm pulling out of this is actually merely that the data is inconsistent and the analysis is consequently unworkable. with the ubiquinol, it added up. this just doesn't. so, what could i do, if i had the best data?

i suspect i'd get a good result without modifying anything...kiwis, peppers, carrots, bananas, wheat & egg are all at the top of the list....and i suspect avocado & guava would be, too, as they are green......

...otherwise, i could add dark chocolate, but i'm not going to - the saturated fat content is simply too high, and i'm simply not a chocolate type of person. i don't really have a sweet tooth like that, i never have. if the lesson is that the fountain of youth is made of flowing chocolate, that strikes me as some kind of cruel joke.

that said, i do drink chocolate in my coffee, and it is organic cocoa. i don't imagine that that's trivial, at ~100 ml/day, even if i'm not sure how to measure it. my father was a dark chocolate buff, so i know a little about how it works, and the high proof stuff is actually quite expensive. the ingredients list would say milk chocolate if that's what it was. this is something a bit better than consumer grade at least, even if they don't let me know the proof.

so, if i don't plan to change anything anyways, what's the use in getting obsessed about it? if i had the best data, i wouldn't do anything, anyways.

what i'm going to do, then, is put this aside. i suspect that i am getting enough, but i can't prove it. for now....

so, q2 is out of the list, and placed in the bottom pile, with k2.

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
aw
ber
rry

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
cher
ry
ice
crm

1
scp

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
cup
45
g
grd
flax
seed

1
tbsp
7
g
alg
al
oil
1
tsp
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
b9
c
b3,5
b7,8
b9,16
b20
c
e,k
f1
b5,8
b20
c
e,k
a
b3,4
b5,7
b9,12
b16
b20
d
f1,f2
a
b5,7
b12
b13
b16
b20
a
b5
b12
b20
b1,2
b3,4
b5,6
b7,9
b12
b16
a
b5
b7
b9
b15
b20
e
b3,5
b7,8
b9
b15
b16
b20
e
f1
b7
f2

f3
f4
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 - - - - - - - - - - - - - - - - - - - - - -
v
i
t
a
m
i
n
l
i
k
e

c
o
m
p
o
u
n
d
s
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
%
~
.0338
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
~
1.945
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
%
~
.4793
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 μg)
?
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
~
27.55
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 μg 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 μg) 
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 ~
1.568
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
~
74.52
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 0 0 0 0 0 0 0 0 0 564
2222
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
.24
mg
.2475
mg
0
mg
0
mg
~
9.82
%
.5355
mg
0.022
mg
- 48
n:38.5
3.16
mg
- .468
mg
.726
mg
.0328
mg
.313
mg
0 0 .147
mg
54
n:54
1.8
mg
.234
mg
20
%
1.5
%
0 35
n:35
0 0 0 137
n:137
6666
f1*
linoleic
acid
(17 g)
.0864
g
.0543
g
.09
g
2.511
g
.17
g
2.24
g
~
.2269
g
0 0 ~
.327
g
.837
g
.414 - 6.956575
g

40.9%
.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
(1.6 g)
.0336
g
.0319
g
.065
g
.167
g
.029
g
.32
g
~
.1444
g
0 0 ~
.055
g
.0639
g
1.597
g
- 2.506775
g

156.67
%
.041 .024 .219 .0014 - .93 - 0 - 1.2154 .228 .1095 .5 .75 0 - 1.5875 ~0 .12 .12 5.45
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - - - - - - + 30+ - - - - - - - - - - - - - - - - - - - - - 240
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - - - - - - + 30+ - - - - - - - - - - - - - - - - - - - - - 240
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - 2.775 - - - - - - 2:1 - - 3.22 - - - - - - 3.40 - - - 3.02 4:1
k1
phyllo
quinone 
(120 μg
)
.78
μg
.59
μg
2.2
μg
31.5
μg
27.8
μg
~
11.71

μg
.2475
μg
.1
μg
0 .136
μg
2.34
μg
.301
μg
- 65
9.8 .055 1.44 14.52 .164- 0 - 0 .402 28.5 9 .5 10 .5 0 - 12.5 0 2 2 108 <67
each
s*
salicylic
acid
(mg)
- ~0 ~1 - ~
0.375
~0 ~0 - - - - - - - - - - - - - - - - - - - - - - - - - - - -
e
l
e
m
e
n
t
s
f
fluorine
(4 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
na
sodium
(420 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
mg
magnesium
(2300 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
p
phosphorus
(1250 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
s
sulfur
(?)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
cl
chlorine
(2.3 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
k
potassium
(3400 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
ca
calcium
(1300 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
cr
chromium
(.035 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
mn
manganese
(2.3 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
fe
iron
(18 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
cu
copper
(.9 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
zn
zinc
(11 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
se
selenium
(.055 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
mo
molybdenum
(.045 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
i
iodine
(.15 mg)
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

* 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. no meaningful upper limit. (stay below 2222%)
- d (calciferol): 40% + per meal, 160% total. 120%+ d3, total. stay below 666%.
- e (tocopherol): 40% + per meal, w/ 30%+ natural per meal. 160% total. 120%+ natural, total. stay below 6666%.
- *f1 (la): 30%+ per meal, 120% total. no upper limit is set, but be moderate.
- *f2 (ala): 30%+ per meal, 120+% total. at least 25% of f1 total. should be less than f1 total, at most.
- *f3 (epa): 30%+ per meal, 120+% total. stay below 240%.
- *f4 (dha): 30%+ per meal, 120%+ total. stay below 240%.
- k1 (phylloquinone): 30%+ per meal, should not exceed 67%/meal. 120+% total.  stay below 200%.

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
- frank's red hot sauce
- natur-a vanilla soy milk (regular)
- astro biobest plain probiotic yogurt 

- 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

- natur-a chocolate soy milk
- no specific brand or type of coffee

diet options:

daily:

epa - laver seaweed (also good for b5, e, c, b7 but only if a lot - check availability and price as a potential avocado sub)
epa - wakame seaweed (potentially good as a simple addition)

 2 ) pasta salad bowl:
- one tbsp of imitation bacon bits (isoflavones, maybe)
- 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]
- 200 ml of soy milk
- some pasta water (1/4 cup?)
- a dash of celery salt [experiment]
- a healthy amount of black pepper [experiment]
- dha + epa: anchovy paste (or fillets? or sardines, even? farmed salmon? not tuna. check cost, etc.) & 
- epa - laver, maybe. wakame, maybe. check cost & availability.
- garlic clove (allicin)
- broccoli?

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

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 amino acids
4) glutathione precursors amino acids
5) ergothioneine  (cannot synthesize)   
10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 
11) ribose
12) "nucleic acids"?
13) don't forget about heme
14) carnosine
15) vitamin k2 - 33 micrograms, minimum
16) pqq - .2 mg, but can't find good sources

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  [rutin, troxerutin]
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