Friday, December 11, 2020

and, we can talk about galois some other time.
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here.

have fun with it.

at
Location:
listen, if you're going to speciously insist on comparing me to the fucking unabomber (which i am in truth nothing at all like.) based on the observation that i have a math degree and am anarchist then i have a better idea, so you'll stop doing it.

few mathematicians get comparisons to this guy based on merit, but if you're going to go with specious surface comparisons, i'd rather you pick him, instead.

alright?

at
Location:
so, i had a late breakfast, and the beets came through about on schedule, and cleared me right out.

we'll see how i feel in a few hours.
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you fucking dirty hippies always lose. 

just give up and get out of the way.
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not only does hydroponics create a closed loop system where nutrients and pollutants can be recycled on the farm itself (which should reduce costs.), and not only does it have higher yields, and not only does it allow for year-round growing, but it could potentially reduce carbon emissions from transportation, which is a significant amount of the problem - and increase nutritional value in the process.

it is the head and shoulders best solution out there.

which is why nobody supports it.

but, technology always wins in the end.

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i may even go so far as to call permaculture...

pseudoscience.
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permaculture is a go nowhere tactic and you're wasting your time with it.

in order to bring in a permaculture regime, we'd have to kill 99% of the population, which is what we're trying to avoid. estimates of what permaculture can support are about 200 million people, total. globally.

there's roughly 7.8 billion people right now.

100*7798/7800 = 99.974358974. 

that's the percentage of the current world population that would need to die to bring in "sustainable permaculture".

we need a system that is both sustainable and scalable, and the way to do that is to get rid of the soil altogether, using hydroponics:
at
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while what he's saying is fundamentally correct, you simply can't scale this at a reasonable level. he's essentially undoing the reason that malthus was wrong, and projecting a system that requires massive depopulation in order to work. people that have done the math on this conclude it can only sustain about 200 million people.

you're using a fraction of the resources because you're growing a fraction of the food.


and, regarding the carbon production of meat...

there's lots of reasons to not eat meat. i won't eat cows, either, although i continue to eat pork and eggs (and cheese). but, part of what he's trying to address here is that oil-based pesticides used to produce fruit and vegetables are actually worse in terms of carbon production, which is a fact you can look up. the nitrates are just vicious carbon emitters.

so, if you think you're reducing carbon by abstaining from meat, you're just wrong. it's the entire system that needs to be rejigged, not any specific food item.

i'm critical of permaculture because you can't scale it, so what's the right answer?

the only way we can grow enough food for everybody is to recycle the carbon by containing the process, which means producing all agriculture in greenhouses. the soil is wrecked. the future is in hydroponics, in a controlled setting.
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concerning event down the road in london, ontario, today.

they claim the building "collapsed".

at
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yeah, i'm feeling 1000% better.

good.
at
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i assumed my hydroxyapatite would go from pittsburgh to detroit to windsor, but they sent it to chicago, and who knows were next. so who knows...
at
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no stomach ache from the eggs. is that because i fixed it or because the item i was reacting to wasn't on the plate?

beeturia is gone, but it's cleared.

i had to sleep, but i'm awake now...

again: i'm pretty convinced this is dietary, and not a virus. but, if i'm having a fluoride reaction, the situation kind of flips over; i may have weakened my immune system, and all of a sudden i'm in the vulnerable category, at least for a few days. and, i need to follow my own advice and stay in.

i'll aim to get that stuff mailed early next week.
at
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it's too early to say, but that seems to have made a positive difference. that said, it's bedtime.

and, here's some more curious news - either due to remineralization, cleaning or (hopefully not) recession, that one tooth that i agreed probably needed a drilling now has a visibly healthy, white bottom part of the tooth. 

there's still some shit up the tooth a bit, but it looked like it needed a root planing, at least; not anymore. whatever plaque remains is only away from the gumline, now. and, that seems like massive progress.
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and, half of the time, it's not clear if they're showing those police brutality videos in order to expose the violence or to drill into your head what happens when you disobey.

maybe we don't have a centralized or coordinated press, but we have more press today than we've ever had before, with less censorship than we've ever had before - it just operates at the level of individual blogs, rather than the level of centralized papers. if you ask these people how they survive, they'll tell you they sell tshirts instead of ads. and, at least a tshirt has use value.

to an extent, i think this discussion is pining to recreate or morph something that ought to be abolished. if we go back in time to the early days of the printing press, we see independent zines and pamphlets created by guilds and unions and independent publishing houses that would publish all kinds of things. but, as the gilded age developed, there was a process of consolidation that took place to create these institutions called newspapers, which developed into radio stations and television networks. it was with this consolidation that the corporatization of news developed. this discussion seems to see the corporatization of news as a norm, and is seeking to recreate it in a shift in the mode of production.

but, the early days of the printing press were more democratic, and there's an argument that the corporatization of the blogosphere should be resisted - that independent bloggers and media creators are preferable to centralized news sources, if the aim is a purity of the source, and honesty in media to produce an educated populace.

the news is admittedly different now, and it requires more effort to locate. but, i think we're better off, and the best thing to do is plug away at models just like this one with the hope and expectation that it wins, in the end, and puts the msm out of business.

in the end, you can lead a horse to water, right? people will decide what they want. you can't force people to consume insightful news and analysis if they don't want it, you can just make it and throw it out there and hope they like it. 


twitter + blogger + indymedia have, together, done more to create substantive movements on the ground than anything that cbc or pbs could ever do.
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i've been watching this fiasco with gleen greenwald play out from a distance, and i'm not even sure that he's aware that a large amount of it has to do with his sexuality. i don't think it even crossed his mind.

i don't think it would even cross his mind for it to cross his mind.

but, i've been watching this develop for a while from a number of different vantage points with a number of different people, and it's a lot of the same actors behind the scene. the reality is that the contemporary "left" (what i call the fake left) has recently become an absolutely toxic place for effeminate gay men, or anybody with a penis that doesn't identify as cis male.

and, it's specifically a gay male thing, because they're maybe the only part of the queer movement that remains queer.

lesbians have always been sort of normal, right? straight dudes love 'em. like, half of women identify as bisexual. there's really never been anything transgressive or abnormal about queer women, outside of the most puritanical sects of the most vicious religions, attempting to assert the most virulent forms of patriarchy. the women that get the most respect, and always have, have been the most masculine ones. and, the femmes just fit right in with hetero girls.

and, there's recently been a sort of unqueering of trans identity, as it's been normalized and trans people have been increasingly integrated. the trans person might seem like the most radical type of queer on the surface, and i suppose that's true if you're talking about really exaggerated drag queens, who are in truth mostly gay men. but, there's been a recent understanding that transwomen really are actually pretty normal women, or at least intend and desire to be. they're actually trying to be the least queer, the least transgressive. on the other side, the trans men are exactly what the patriarchy ordered. you can't beat 'em, join 'em, right? even the most conservative groups don't really have much to complain about when people identify with the norms of the gender they present as. 

but, gay men are still weird, and probably always will be. and, there's been a kind of unravelling around allowing them to exist freely, to participate in movements and to represent groups - they're increasingly seen as a liability, and something to shove back in the closet.

now, you won't hear anybody come out and say it. if asked directly, all of the people i have in mind will state nothing but support for full rights, and provide the most obvious moral support possible. but, behind closed doors, in back rooms, there's something afoot, and it's clear enough what it is.

prominent actors on the left have decided that gay men are bad publicity for the explicit reason that they provide a barrier to outreach to specific ethnic groups, many of which have a lot of money. they may rationalize to themselves that they're trying to maximize their reach. but, they're really taking the cash - and realizing what the in crowd really is, and what it really isn't.

openly gay men have consequently once again found themselves at the absolute bottom of the hierarchy, where they have been throughout history.

there's no doubt that glenn is poking people in the eye, and he's doing it for fun, and i like that about him - from one shit disturber to another. so, he's not helping himself.

but, i've seen this pattern enough recently to recognize it when i see it, and it's really not his opinions that are behind this turning against him - it's his sexuality.
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so, i need to get something to eat and fix the links in that post. and, then i need to do some court stuff today - presuming i can stay awake.

i finished my coffee around 2:00 and diluted my water by about half. we'll see how i react to the eggs - and the heme iron.

but, when i get back to this, i'll need to start by updating the breakfast chart. they seem to have changed the formula for vector cereal. and, i need to enter in the data for the algal oil, as well. i'm hoping to be completely done the vitamin section within an update or two, and then i can get to updating the minerals - including adding entries for the fluoridated water.
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no.

stop.

they all thought they'd be the one to beat the russians.

and, it killed them all.

you know what they say about history.

it's eminently predictable - and i don't need a war simulation, and i don't need any game theory. i just need a solid grasp of history.
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everything else aside, when the russians and english get together, they're undefeated.

never forget that.
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listen, it's not like putin, or whoever follows him, is going to have a choice.

when the chinese take a run at it, they will need to neutralize the russians to do it. there's no other option. they can do it sooner or later, but once the bombs start falling, it's a matter of time.

and everybody on all sides knows that.

in the end, the americans will no doubt cut a deal with the chinese to save them from the russians. that's how this always works out.

but, that will only happen once the old anglo-russian alliance comes back, perhaps for a final curtain call.

there's only so much of the world left to fight over, after all.
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listen, i think even the russians themselves find me confusing - i come off as clearly pro-russian at one minute, but then i'm bombastically pro-western and unapologetically anti-american in the next moment. it's a mess of contradictions, if you insist on clearly defined battle lines.

but, i don't. and, history doesn't.

it's really not that complicated - i'm a western leftist that understands the vital role that russia has played in saving and propping up the west. i know - that's heresy.  but, fuck dogma. who saved us from hitler? who saved us from napoleon? who saved us from the mongols and the huns and the turks?

and who will save us from the inevitable chinese fascist warlord that takes a run at it?

fuck, who saved us from the americans?

so, i can be pro-enlightenment and everything that that means in anchoring myself in the french revolution and still realize the vital role that russia has played in world history.

...as the spectrum of francophone movers from degaulle to the situationists did, as well. 

fwiw.
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as mentioned, i wanted to clean up the chart first, which means what? well, there's some additions to the pasta bowl that are stable now and weren't before. let's put them in one by one.

....or that's what i thought.

there was initially an entry for caesar dressing in the chart, which got changed to yogurt under the hopes that i would get enough vitamin d from a good fortified yogurt. when i realized that i couldn't find fortified yogurt, i subbed with soy milk and slowly built up my own homemade caesar - using soy milk, fortified yogurt, frank's red hot, fresh lime, anchovies, chopped garlic & various dry spices. this is still being built, and will be the balance of the pasta bowl. together, this solves most of the vitamin deficits, but i've yet to formally add it up. it also overshoots on some things - like retinol - allowing me to potentially scale back a bit on some higher fat items. that optimization step will occur last, as it did for the fruit bowl.

the first thing is the soy milk, which i'm using 200 ml of in the pasta bowl. 200 ml was chosen to ensure i get 30+% of the vitamin d requirements, and it seems to be a sufficient amount to build the base. what else does this resolve, instantly?

i've already done the research for soy, so i'm going to just plug it in.

a - 8%
b1 - 6.4%
b2 - 20%
b3 - 8% (fortified)
b4 - 7.72*2 = 15.44 mg
b5 - 12%
b6 - 4.8%
b7 - 3.9*2 = 7.8 Î¼g
b8 - 287*.06*.8 = 13.776 mg
b9 - 4.8% (natural)
b12 - 40% (fortified)
b13 - 0
b14 - 0
b15 - .8*2 = 1.6 mg
b16 - 24*2 = 48 mg
b20 - .06*2 = .12 mg
c - 0
d - 36% (d2)
e - .06*2 = .12 mg
f1 - 2*.8 = 1.6 g <----note that this is not the light brand
f2 - .3*.8 = .24 g
f3 - 0
f4 - 0
k1 - 7.32*.8 = 5.856
k2 - 0
s - 0
---
na - 64 mg
mg - 16%
p - 8%
k - 216 mg
ca - 24%
fe - 8%
zn - 8%

in updating the data, i was forced to conclude that it is no longer feasible to present this in one chart and have split it into four, instead. this has brought back extra digits for the fruit bowl, but it's also provided a rationale to present a total update for the pasta bowl, as i bring in empty slots for several items all at once. as before, i am standardizing the data to the usda whenever possible, so these values may be different than previous. i will only include extra data for the soy milk & the yogurt, where it is appropriate, for now, as that is what is entered into the chart as of this point.

i'm also reducing the amount of red pepper to 175 g, as they are a substantive expense and no longer necessary at the levels they once were. that could in the end come down even further if i decide to bring back tomatoes, specifically for lycopene & lutein. the overbearing amount of red peppers was initially ultimately based on the miscalculation of vitamin a equivalent activity at the self site and some good luck in finding them very cheap, which is not sustainable in the long run. to be clear: red peppers still dominate tomatoes, but carrots are way cheaper than either of them. the purpose of the red pepper is now vitamin c, which is still substantive, in fact even moreso; i can reduce the content and still get by with more than my exaggerated requirements.

i also got badly distracted by my teeth, and produced an oral care routine which will end up in these charts in modified form, in the end.

assume data is from the usda, or from a label, unless otherwise noted.

a

pasta: 0
red pepper: 157*1.75 = 274.75 Î¼g rae
carrot: 835*1.1 = 918.5 Î¼g rae
beet: 1.64 Î¼g rae
lime: 1.34 μg rae

cheese: 2*15 = 30%
soy: .8*10 = 8%
yogurt: 133*(50/175) = 38 Î¼g rae
yeast: 0
hemp: 0

r: 30 + 8 = 38
c: (0 + 274.75 + 918.5 + 1.64 + 1.34 + 38 + 0 + 0)/900 = 1234.23/900 = 1.37136666667--->137%
=========
175

b1

pasta: .85*55/85 = .55 mg
red pepper: .054*1.75 = .0945 mg
carrot: .066*1.10 = .0726 mg
beet: .025 mg
lime: .02 mg

cheese: .029*.6 = .0174 mg
soy: 8*.8 = 6.4%
yogurt: -
yeast: 830*3/16 = 155.625%
hemp:  .98/10 = .098 mg

(.55 + .0945 + .0726 + .025 + .02 + .0174 + .098) = 0.8775 mg
.8775/1.2 = 0.73125 ----> 73%

73.125 + 155.625 + 6.4 = 235.15---->235%

b2

pasta: .45*55/85 = 0.29117647058 mg
red pepper: .085*1.75 = 0.14875 mg
carrot: .058*1.10 = 0.0638 mg
beet: .033 mg
lime: .013 mg

cheese: .428*.6 = .2568 mg
soy: 25*.8 = 20%
yogurt: .4*(50/175) = 0.11428571428 mg
yeast: 770*3/16 = 144.375 %
hemp:  .2/10 = .02 mg

0.29117647058 + 0.14875 + 0.0638 + .033 + .013 + .2568 + 0.11428571428 + .02 = 0.94081218486
0.94081218486/1.3 = 0.72370168066--->72%

72.370168066 + 20 + 144.375 = 236.745168066 ---> 236.5%

b3

pasta: 9*55/85 = 5.82352941176 mg
red pepper: .979*1.75 = 1.71325 mg
carrot: .983*1.10 = 1.0813 mg
beet: .274 mg
lime: .134 mg

cheese: .059*.6 = 0.0354 mg
soy: 10*.8 = 8%
yogurt: -
yeast: 350*3/16 = 65.625%
hemp:  9.54/10 = .954 mg

5.82352941176 + 1.71325 + 1.0813 + .274 + .134 + .0354 + .954 = 10.0154794118
10.0154794118/16 = 0.62596746323--->62.5%

62.596746323+ 65.625 + 8 = 136.221746323 ---> 136%

n: (1.71325 + 1.0813 + .274 + .134 + .0354 + .954)/16 = 0.261996875--->26
f: 100*(9*55/85)/16 + 8 + 65.625 = 110.022058824---->110

b4

this is my source for b4, as before:

pasta: 4*.55 = 2.2 mg
red pepper: 15.9*1.75 = 27.825 mg
carrot: .7*1.10 = .77
beet: ?
lime: ?

cheese: 8.2*.6 = 4.92
soy: 7.72*2 = 15.44
yogurt: 2.05*.5 = 1.025
yeast: 1646*.03 = 49.38
hemp:  ?

2.2 + 27.825 + .77 + 4.92 + 15.44 + 1.025 + 49.38 = 101.56
101.56/75 = 1.35413333333 ----> 135%

b5
i had to go to the japanese site to get data for b5 in hemp:

yeast is from the competing label:

pasta: .431*.55 = 0.23705
red pepper: .317*1.75 = 0.55475
carrot: .273*1.10 = .3003
beet: .127
lime: .145

cheese: .41*.6 = .246
soy: 15*.8 = 12%
yogurt: 1.25*(50/175) = 0.35714285714
yeast: 15*3/20 = 2.25%
hemp:  .56/10 = .056 

.23705 + .55475 + .3003 + .127 + .145 + .246 + .35714285714 + .056 = 2.02324285714
 2.02324285714/5 = 0.40464857142

40.464857142 + 12 + 2.25 = 54.714857142---54.5%

b6:

pasta: .142*.55 = .0781 mg
red pepper: .291*1.75 = .50925 mg
carrot: .138*1.10 = .1518 mg
beet: .055 mg
lime: .029 mg

cheese: .066*.6 = .0396 mg
soy: 6*.8 = 4.8%
yeast: 710*3/16 = 133.125 %
hemp:  .6/10 = .06 mg 

.0781 + .50925 + .1518 + .055 + .029 + .0396 + .06 = 0.92275
0.92275/1.7 = 0.54279411764

54.279411764 + 4.8 + 133.125 = 192.204411764

b7:

the primary source for biotin is this site, which sources from various governments, including the japanese:

this is for red peppers:

this is for limes (but i used lemons) & beets (the other site has no data across the board):


pasta: 4*.55 = 2.2 µg
red pepper: 3.3*1.75 = 5.775 Âµg
carrot: 5*1.10 = 5.5 Âµg
beet: ~ 0 µg
lime: .5*.67 = .335 µg

cheese: 2.7*.6 = 1.62 Âµg
soy: 3.9*2 = 7.8 Âµg
yogurt: 
yeast: 300*3/20 = 45%
hemp:  27.3/10 = 2.73 µg

(2.2 + 5.775 + 5.5 + .335 + 1.62 + 7.8 + 2.73)/35 =0.74171428571

74.171428571 + 45 = 119.171428571----> 119

b8:

main inositol source is here:



pasta: .31*(55*75/31) = 41.25 mg
red pepper: .57*175 = 99.75 mg
carrot: .12*110 = 13.2 mg
beet: .12*82 =  9.84 mg
lime: 1.94*67 = 129.98 mg

cheese: .09*60 = 5.4 mg
soy: 287*.06*.8 = 13.776
yogurt: 
yeast: 3*99/20 = 14.85 mg
hemp:  ?

(41.25 + 99.75 + 13.2 + 9.84 + 129.98 + 5.4 + 13.776 + 14.85)/1000 = 0.328046

b9:

*pasta: 240*(55/85) = 155.294117647 Âµg
red pepper: 46*1.75 = 80.5 µg
carrot: 19*1.10 = 20.9 µg
beet: 89.4 µg
lime: 5.36 µg

cheese: 27*.6 = 16.2 µg
soy: 6*.8 = 4.8%
yogurt: 
*yeast: 190*3/16 = 35.625%
hemp:  149.8/10 = 14.98 Âµg

*fortified

(155.294117647 + 80.5 + 20.9 + 89.4 + 5.36 + 16.2 + 14.98)/400 = 0.95658529411 ----> 95.5%

t: 95.658529411 + 4.8 + 35.625 = 136.083529411
n: 100*(80.5 + 20.9 + 89.4 + 5.36 + 16.2 + 14.98)/400 + 4.8 =  61.635
f: 155.294117647/4 + 35.625 = 74.4485294118

b12:

pasta: 0
red pepper: 0
carrot: 0
beet: 0
lime: 0

cheese: 1.1*.6 = .66 µg
soy: 50*.8 = 40%
yogurt: .5*(50/175) = 0.14285714285 µg
*yeast: 1000*3/16 = 187.5%
hemp:  0

(.66 + 0.14285714285)/2.4 = 0.33452380952

t: 33.452380952 + 40 + 187.5 = 260.952380952---->261%
n: 33%
f: 227.5%

b13:

source:

cheese - 62.5*.6 =  37.5 mg

b14:

-

b15:

betaine is mostly from the usda, including the following supplemental listing:

pasta: 140*.55 = 77
red pepper: 0.1*1.75 = .175 mg
carrot: 0.4*1.1 = .44 mg
beet: 106 mg
lime: .2*.67 = .134 mg

cheese: .7*.6 = .42 mg
soy: .8*2 = 1.6 mg
yogurt: -
yeast: 3.4*3/100 = 0.102 mg ~ 0
hemp:  0

(77 + .175 + .44 + 106 + .134 + .42 + 1.6 + 0)/550 = 0.33776181818--->33.5%

b16:

choline is mostly from the usda, including the following supplemental listing:


pasta: 15*.55 = 8.25 mg
red pepper: 5.6*1.75 =  9.8 mg
carrot: 8.8*1.1 = 9.68 mg
beet: 4.92 mg
lime: 3.42 mg

cheese: 16.5*.6 = 9.9 mg
soy: 24*2 = 48 mg
yogurt: -
yeast: 82*3/20= 12.3 mg 
hemp:  ?

(8.25 + 9.8 + 9.68 + 4.92 + 3.42 + 9.9 + 48 + 12.3)/550 = 0.19321818181---->19%

b20:

pasta:

beets:

cheese:


soy milk:

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.

pasta: .55*(1.22+.35)/2 = 0.43175 mg <--- average of wheat seeds [b]
red pepper:  ?
carrot: .4*1.1 = .44
beet: .02*.161*.82 = 0.0026404 mg ~ 0 mg
lime: ?

cheese: 2 mg
soy: .06*2 = .12 mg
yogurt: .4*50 = 2 mg
yeast: .03*2.4 = 0.072 mg
hemp:  ?

(.43175 + .44 + 0 + 2 + .12 + 2 + .072)/29 = 0.17461206896--->17%

c:

pasta: 0
red pepper:  127.7*1.75 = 223.475
carrot: 5.9*1.1 = 6.49
beet: 4.02
lime: 19.5

cheese: 0
soy: 0
yogurt: 0
yeast: 0
hemp:  0

(223.475 + 6.49 + 4.02 + 19.5)/90 = 2.8165 ---->281.5%

d:

pasta: 0
red pepper:  0
carrot: 0
beet: 0
lime: 0

cheese: .6*.6 = .36 µg (d3)
soy: 45*.8 = 36% (d2)
yogurt: 3.5*50/175 = 1 Âµg (d3)
yeast: 0
hemp:  0

(.36 + 1)/15 = 9%
9 + 36 = 45%

e:

pasta: .11*.55 = .0605
red pepper:  1.58*1.75 = 2.765
carrot: .66*1.1 = .726
beet: .033
lime: .147

cheese: .71*.6 = .426
soy: .06*2 = .12 
yogurt: -
yeast: -
hemp:  3.13/10 = .313

sunflower seeds: 26.1/10 = 2.61 mg

(.0605 + 2.765 + .726 + .033 + .147 + .426 + .12 + .313 + 2.61)/15 = 48

f1/f2:

pasta:
la: .54*.55 = .297
ala: .024*.55 = .0132

red pepper:
la: .1*1.75 = .175
ala: .056*1.75 = .098

carrot: 
la: .1*1.1 = .11
ala: .002*1.1 = .0022

beet:
la: .045
ala: .004

lime:
la: .024
ala: .013

*cheese: 
la: (.577)*.6 = 0.3462
ala: (.365)*.6 = .219
epa: .01*.6 = .006 g
dha:  (.017 + .001)*.6 = .0108 g

soy: 
la: 2*.8 = 1.6 g
ala: .3*.8 = .24 g

yogurt: 
la: -
ala: -

yeast: 
la: 0
ala: 0

hemp: 
la: (28.16 + 2.11)/10 = 3.027 g
ala: (8.33 + .67 +.02)/10 = .902 g
epa: 0
dha: 0

la: .297 + .175 + .11 + .045 + .024 + 0.3462 + 1.6 + 3.027 = 5.6242
ala: .0132 + .098 + .0022 + .004 + .013 + .219 + .24 + .902 = 1.4914
epa: .006 g
dha:  .0108 g

la/ (ala + epa + dha) = 5.6242/(1.4914 + .006 + .0108) = 3.72908102374---->3.73

* varies widely. these figures could be chosen very differently.

k1

pasta: .1*.55 = .055
red pepper: 4.9*1.75 = 8.575
carrot: 13.2*1.1 = 14.52
beet: .164
lime: .402

cheese: 2.4*.6 = 1.44
soy: 7.32*.8 = 5.856
yogurt:  -
yeast: 0
hemp: ?

(.055 + 8.575 + 14.52 + .164 + .402 + 1.44 + 5.856)/120 = 0.25843333333----> 25.5%

k2

cheese:

pasta: 0
red pepper: 0
carrot: 0
beet: 0
lime: 0

cheese: (9.5 + 0.4 + 0.9 + 0.8 + 5.6 + 175)*.6 = 115.32
soy: 0
yogurt:  0
yeast: 0
hemp: 0

115.32/180 = 0.64066666666

s

source:

pasta: 0
red pepper: .6*1.75 =1.05
carrot: .23*1.1 = .253
beet: .11*.82 = .0902
lime: 

cheese: 0
soy: 0
yogurt:  0
yeast: .8*.03 = .24
hemp: 

1.05 + .253 + .0902 + .24 = 1.6332 ----> 16%

the minerals are all from the usda or labels. the ratios are clear enough at this point.

pasta:
f - ?
na - 0 mg
mg - 53*.55 = 29.15
p - 189*.55 = 103.95
s - 
cl - 
k - 200*55/85 = 129.411764706 mg
ca - 30*55/85 = 19.4117647059 mg
cr -
mn - .917*.55 = 0.50435
fe - 3*55/85 = 1.94117647059 mg
cu - .289*.55 = 0.15895
zn - 1.41*.55 = .7755
se - 63.2*.55 = 34.76
mo - 
i -

red pepper:
f - ?
na - 4*1.75 = 7
mg - 12*1.75 = 21
p - 26*1.75 = 45.5
s - 
cl - 
k - 211*1.75 = 369.25
ca - 7*1.75 = 12.25
cr -
mn - .112*1.75 = .196
fe - .43*1.75 = .7525
cu - .017*1.75 = .02975
zn - .25*1.75 = .4375
se - .1*1.75 = .175
mo - 
i -


carrot:
f - 3.2*1.1  = 3.52 ug
na - 69*1.1= 75.9 mg
mg - 12*1.1 = 13.2 mg
p - 35*1.1 = 38.5 mg
s - 
cl - 
k - 320*1.1 = 352 mg
ca - 33*1.1 = 36.3 mg
cr -
mn - .143*1.1 = .1573 mg
fe - .3*1.1 = .33 mg
cu - .045*1.1 = .0495 mg
zn - .24*1.1 = .264 mg
se - .1*1.1 = .11 ug
mo - 
i -

beet:
f - ?
na - 64 mg
mg - 18.9 mg
p - 32.8 mg
s - 
cl - 
k - 266 mg
ca - 13.1 mg
cr -
mn - .27 mg
fe - .656 mg
cu - .061 mg
zn - .287 mg
se - .574 ug
mo - 
i -

lime:
f - ?
na - 1.34 mg
mg - 4.02 mg
p - 12.1 mg
s - 
cl - 
k - 68.3 mg
ca - 22.1 mg
cr -
mn - .005 mg
fe - .402 mg
cu - .044 mg
zn - .074 mg
se - .268 ug
mo - 
i -

cheese:
f - ?
na - 360 mg 
mg - 27*.6 = 16.2 mg
p - 455*.6 = 273 mg
s - 
cl - 
k - 60 mg
ca - 400 mg
cr -
mn - .027*.6 = .0162 mg
fe - 0%
cu - .03*.6 = .018 mg
zn - 3.64*.6 = 2.184 mg
se - 28.5*.6 = 17.1 ug
mo - 
i -

soy:
f - ?
na - 80*.8 = 64 mg
mg - 20*.8 = 16%
p - 10*.8 = 8%
s - 
cl - 
k - 270*.8 = 216 mg
ca - 30*.8 = 24%
cr -
mn -
fe - 10*.8 = 8%
cu - 
zn - 10*.8 = 8%
se -
mo - 
i -


yogurt:
f - ?
na - 75*50/175 = 21.4285714286 mg
mg - 24*50/175 = 6.85714285714 mg
p - 
s - 
cl - 
k - 350*50/175 = 100 mg
ca - 225*50/175 = 64.2857142857 mg
cr -
mn -
fe - .1*50/175 = 0.02857142857 mg
cu - 
zn -
se -
mo - 
i -

yeast:
f - ?
na - 30*3/16 = 5.625 mg
mg - 0
p - 20*3/20 = 3%
s - 
cl - 2*3/20 = .3%
k - 342*3/16 = 64.125 mg
ca - 0
cr -
mn - 6*3/20 = .9 %
fe - 1.0*3/16 = .1875 mg
cu - 8*3/20 = 1.2 %
zn - 25*3/20 = 3.75 %
se - 40*3/20 = 6 %
mo - 107*3/20 = 16.05 %
i -

hemp:
f - ?
na - 0
mg - 65.646 mg
p - 153.033 mg
s - 
cl - 
k - 110.933 mg
ca - 6.263 mg
cr -
mn - .766 mg
fe - 1.26 mg
cu - .142 mg
zn - .941 mg
se -
mo - 
i -

the eggs were separated but not double-checked, and any errors will carry forwards until last. i have updated the numbers for the yeast and the totals, silently. while i'm currently eating salami, it is not sufficient to recoup the missing vitamin totals, and i will need to find a better substitution, in the long run. so, no data is entered for the missing meat - but you can pencil it in. as i may need to start eating bones, poultry is looking more appealing.

the final listing is consequently as rough as it always was, but getting there.

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)		 coffee
guava
raw
cut
1-2
30 g


 banana
raw
cut
1
118 g		 straw
berry
raw
cut
4-8
100 g		 avocado
raw
cut
2
150 g		 kiwi
raw
cut
1
69 g		 van
soy
milk
light
1.6 cups
400 ml		 premium
cherry
ice
cream
1 scoop
150 ml
(82.5 g)		 0%
cherry
yogurt
2 tbsp
50 g		 nut
yeast
1 tsp
3+ g		 vector
cereal
1/4 cup
15 g		 all
bran
3/4 cup
45 g		 ground
flax
seed
1 tbsp
7 g		 algal
oil
1 tsp
 sum bounds coffee
1 cup
350 ml
 choc
soy
50 ml
 total
raison
d'etre
b5,8
c
s
b5,7 
b20
c

mn		 b5,9
c
s

mn		 b3,5,7
b8,9,16
b20,c,e
k1,f1,s

k		 b5,8
b20
c,e
k1
s		 a
b3,4,5
b7,9,12
b16,20
d,f1,f2

ca		 a
b5,7
b12,13
b16,20
k2		 a
b5
b12
b20		 b1,2
b3,4
b5,6
b7,9
b12
b16		 a
b5,7,9
b15,20
e		 b3,5,7
b8,9,15
b16,20
e,f1

mg,p,k
fe,cu,zn		 b7
f2

 f3
f4
calories 20.4 105 32 240 42 96 16817.5 11.25 59.2 125 37.4 - 953.75 <1000 0 32 985.75
cost .40 .15 .77 .96 .39 .99 .43 .19 .13 .14 .39 .04 - $4.98 <$3.33?? .10 .12 $5.20
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
 ~
4.0909
%		 0 0 - 35.5
r:32.5
c:3		 30<r<100 0 r:2
%		 37.5
r:34.5
c:3
b1
thiamin
(1.2 mg)		 .0201
mg		 .037
mg		 .024
mg		 .101
mg		 .019
mg		 12.8
%		 0.033825
mg		 3
%		 155.625
%		 ~
5.4545
%		 75
%		 .115
mg		 - 281
u:29		 >125 4
%		 1.5
%		 286.5
b2 [g, j]
riboflavin
(1.3 mg)		 .012
mg		 .086
mg		 .022
mg		 .195
mg		 .017
mg		 40
%		 .198
mg		 5
%		 144.375
%		 ~
6.5454
%		 12.5
%		 .011
mg		 - 250
u:41.5		 >131 20.5
%		 5
%		 275.5
b3
niacin
(16 mg)		 .3252
mg		 .785
mg		 .386
mg		 2.61
mg		 .235
mg		 16
%		 .0957
mg		 .059
mg		 65.625
%		 ~
9.8181
%		 31.25
%		 .216
mg		 - 152
n:60.5
f:91.5
 >125
f<200		 4
%		 2
%		 158
n:64.5
f:93.5
b4*
adenine
(75 mg)		 ? 1.416
mg		 0.5
mg		 15.9
mg		 ? 30.88
mg		 1.9449375
mg		 1.025
mg		 49.38
mg		 0.6
mg		 1.8 mg ? - 138 >100 ? 5
%		 143
b5
pantothenic
acid
(5 mg)		 .1353
mg		 .394
mg		 .125
mg		 2.08
mg		 .126
mg		 24
%		 0.479325
mg		 .194
mg		 2.25
%		 ~
5.1818
%		 10
%		 .069
mg		 - 113.5
u:72		 >110 18
%		 3
%		 134.5
b6
pyridoxine
(1.7 mg)		 .033
mg		 .433
mg		 .047
mg		 .386
mg		 .043
mg		 9.6
%		 .0396
mg		 .029
mg		 133.125
%		 ~
6.8181
%		 12.5
%		 .033
mg		 - 223
u:61		 >118 0 1
%		 224
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
%		 ~
23.3766
%		 7.515
μg		 2.52
μg		 - 183
u:114.5		 >171 0 5.5
%		 188.5
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 >30 0 1
%		 41
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		 35.625
%		 ~
9.2727
%		 12.5
%		 6.09
μg		 - 120
n:62.5
f:57.5		 >100
f<133		 1.75
%		 1.25
%		 123
n:65.5
f:57.5
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		 >250
n>30		 0 10
%		 311.5
n:34
f:277.5
b13*
orotic acid
(10 mg)		 - - - - - - 12.890625
mg		 2.578125
mg		 - - - - - 155 >100 - - 155
b14*
taurine
(100 mg)		 0 0 0 0 0 0 1.5675
mg		 1.65
mg		 0 0 0 0 - 3.2 t:>120
--->		 - - --->
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 >30 ~
0		 ~
0		 35
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 >30 ~
1.68
%		 ~
2.23
%		 43
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 30>s>35 0 0 30.5
c
ascorbate
(90 mg)		 68.4
mg		 10.3
mg		 58.8
mg		 15
mg		 64
mg		 0
 0
 0
 0
 ~
6.8181
%		 0
 .042
mg		 - 247.5
u:240.5		 >234 0 0 247.5
d
calciferol
(15 μg)		 0 0 0 0 0 d2:
72
%		 d3:
.165
μg
 d3:
7.5
%		 0 d3:
~
1.6363
%		 0 0 - 82
u:1.1
d2:72
d3:10		 >40 0 d2:
9
%		 91
d2:81
d3:10
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		 ~
9.8181
%		 .5355
mg		 0.022
mg		 - 48
n:38.5		 >40
n>30		 0 0 48
n:38.5
f1*
linoleic
acid
(17 g)		 .0864
g		 .0543
g		 .09
g		 2.511
g		 .17
g		 2.24
g		 .226875
g		 0 0 ~
.32727
g		 .837
g		 .414
g		 - 6.95684772727
g

40.9%		 >30 0 .4
g

2.35%		 7.35684772727
g

43.25%
f2*
alpha
linolenic
acid
(1.6 g)		 .0336
g		 .0319
g		 .065
g		 .167
g		 .029
g		 .32
g		 .144375
g		 0 0 ~
.05454
g		 .0639
g		 1.597
g		 - 2.50632045454
g

156.67
%		 >30 0 .06
g

3.75%		 2.56632045454
g

160.42%
f3*
eicosa
pentaenoic
acid
(0.375 g)		 - - - - - - - - - - - - + 30+ >30 - - -
f4*
docosa
hexaenoic
acid
(0.250 g)		 - - - - - - - - - - - - + 30+ >30 - - -
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - 2.7757 <4 - - 2.86669
k1
phyllo
quinone 
(120 μg)		 .78
μg		 .59
μg		 2.2
μg		 31.5
μg		 27.8
μg		 11.712
μg		 .2475
μg		 .1
μg		 0 .136
μg		 2.34
μg		 .301
μg		 - 64.5
 30<s<67 0 1
%		 65.5
k2
mena
quinone 
(180 μg)		 0 0 0 0 0 0 ~
55.85
μg		 ~
0
μg		 0 0 0 0 0 31 30<s<67 0 0 31
k1+k2 - - - - - - - - - - - - - 95.5 90<s<110 0 1 96.5
s*
salicylic
acid
(10 mg)		 .606
mg		 0 1.36
mg		 .9
mg		 .2208
mg		 0 0.085
mg		 .0425
mg		 .024
mg		 0 0 0 0 32 >30 17.5
%		 0 49.5
e
l
e
m
e
n
t
s		 f
fluorine
(4000 μg)		 - 2.6
μg		 4.4
μg		 10.5
μg		 - - - - - - - -
17.5 μg

0.44 %
 - - - -
na
sodium
(1500 mg)		 .6
mg		 1.18
mg		 1
mg		 10.5
mg		 2.07
mg		 48
mg		 54
mg		 27.5
mg		 5.625
mg		 ~
56.2
mg		 237.5
mg		 2.1
mg		 - 446

29.75%		 - - - -
mg
magnesium
(420 mg)		 6.6
mg		 31.9
mg		 13
mg		 43.5
mg		 11.7
mg		 32
%		 - - .9
%		 ~
5.45
%		 62.5
%		 27.4
mg		 - 133 - - - -
p
phosphorus
(1250 mg)		 12
mg		 26
mg		 24
mg		 78
mg		 23.5
mg		 16
%		 - 4
%		 3
%		 ~
3.55
%		 37.5
%		 44.9
mg		 - 80.5 - - - -
s
sulfur
(?)		 - - - - - - - - - - - - - - - - - -
cl
chlorine
(2.3 g)		 - - - - - - - - .3
%		 - - - - - - - - -
k
potassium
(3400 mg)		 125.1
mg		 422
mg		 153
mg		 728
mg		 215
mg		 368
mg		 - 90
mg		 ~
64.13
mg		 ~
43.1
mg		 475
mg		 56.9
mg		 - 2740.23

80.6%		 - - - -
ca
calcium
(1300 mg)		 5.4
mg		 5.9
mg		 16
mg		 18
mg		 23.5
mg		 48
%		 4.8
%		 5
%		 0
 ~
.818
%		 5
%		 17.8
mg		 - 70 - - - -
cr
chromium
(.035 mg)		 - - - - - - - - - - - - - - - - - -
mn
manganese
(2.3 mg)		 .045
mg		 .319
mg		 .386
mg		 .213
mg		 .068
mg		 - - - .9
%		 ~
.3
mg		 - .174
mg		 - 53 - - - -
fe
iron
(18 mg)		 .078
mg		 .307
mg		 .41
mg		 .825
mg		 .214
mg		 16
%		 - 0 .1875
mg		 ~
8.45
%		 43.75
%		 .401
mg		 - 81.5 - - - -
cu
copper
(.9 mg)		 .069
mg		 .092
mg		 .048
mg		 .285
mg		 .09
mg		 - - - 1.2
%		 ~
.136
mg		 .468
mg		 .085
mg		 - 143 - - - -
zn
zinc
(11 mg)		 .069
mg		 .177
mg		 .14
mg		 .96
mg		 .097
mg		 16
%		 - - 3.75
%		 ~
13.6
%		 31.25
%		 .304
mg		 - 80.5 - - - -
se
selenium
(55 μg)		 .18
μg		 1.18
μg		 .4
μg		 .6
μg		 .138
μg		- - - 6
%		 - 4.23
μg		 1.78
μg		 - 21.5 - - - -
mo
molybdenum
(.045 mg)		 - - - - - - - - 16.05
%		 - - - - - - - - -
i
iodine
(.15 mg)		 - - - - - - - - - ~
15.8
%		 - - - - - - - -


pasta salad bowl
(20:00)		 coffee
durum
wheat
fettuccine
55 g
(dry)
+
h20		 red
pepper
raw
cut
1-2
175 g		 carrot
raw
cut
1-3
110 g		 beet
raw
cut
1-2
82 g		 lime
raw
cut
with
pith
1
67 g		 g
a
r
l
i
c		 medium
cheddar
cheese
raw
cut
60 g		 van
soy
milk
.8 cups
200 ml		 pro
biotic
yogurt
2 tbsp
50 g		 c
a
y
e
n
n
e

 nut
yeast
1
tsp
3 g		 hull
hemp
seed
1 tbsp
10 g		 sun
flower
seed
1 tbsp
10 g		 m
u
s
t
a
r
d

 p
a
p
r
i
k
a
r		 t
u
r
m
e
r
i
c		 p
e
p
p
e
r		 o
r
e
g
a
n
o		 a
n
c
h
o
v
y		 sum bounds coffee
1 cup
350 ml		 choc
soy
50
ml		 total
raison
d'etre		 b3,8,9
b15
f1

fe, cu		 b3,4,8
b9
c,e

k,fe		 a
b3,8

na,k		 b9,15

k,fe		 b8 - a
b12,13
f1, k2

na,p,ca
zn		 b3,8
b12
d, f1

na,mg
k,fe,zn		 b12
d		 -b1,2,3
b4,6,8
b9,12		 f1, f2

mg,p
mn, fe
cu, zn		 b5
e		 -- - -- f2
calories - - - - - - - - - - - - - - - - - - - - <500 0 32 -
cost - - - - - - - - - - - - - - - - - - - - - .10 .12 -
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)		 0 274.75
μg		 918.5
μg		 1.64
μg		 1.34
μg		 - 30
%		 8
%		 38
μg		 - 0 0 - - - - - - - 175
r:38
c:137		 30<r<100 0 r:2
%		 177
r:40
c:137
b1
thiamin
(1.2 mg)		 .55
mg		 .0945
mg		 .0726
mg		 .025
mg		 .02
mg		 - .0174
mg		 6.4
%		 - - 155.625
%		 .098
mg		 - - - - - - - 235
u:73		 >125 4
%		 1.5
%		 240.5
b2 [g, j]
riboflavin
(1.3 mg)		 ~
.2912
mg		 .14875
mg		 .0638
mg		 .033
mg		 .013
mg		 - .2568
mg		 20
%		 ~
.1143
mg		 - 144.375
%		 .02
mg		 - - - - - - - 236.5
u:72		 >131 20.5
%		 5
%		 262
b3
niacin
(16 mg)		 ~
5.824
mg		 1.71325
mg		 1.0813
mg		 .274
mg		 .134
mg		 - .0354
mg		 8
%		 - - 65.625
%		 0.954
mg		 - - - - - - - 136
n:26
f:110		 >125
f<200
 4
%		 2
%		 142
n:30
f:112
b4*
adenine
(75 mg)		 2.2
mg		 27.825
mg		 .77
mg		 ? ? - 4.92
mg		 15.44
mg		 1.025
mg		 - 49.38
mg		 ? - - - - - - - 135 >100 ? 5
%		 140
b5
pantothenic
acid
(5 mg)		 .23705
mg		 .55475
mg		 .3003
mg		 .127
mg		 .145
mg		 - .246
mg		 12
%		 ~
.357
mg		 - 2.25
%		 .056
mg		 - - - - - - - 54.5
u:40		 >110 18
%		 3
%		 75.5
b6
pyridoxine
(1.7 mg)		 .0781
mg		 .50925
mg		 .1518
mg		 .055
mg		 .029
mg		 - .0396
mg		 4.8
%		 - - 133.125
%		 .06
mg		 - - - - - - - 192
u:54		 >118 0 1
%		 193
b7 [h]
biotin
(35 Î¼g)		 2.2
μg		 5.775
μg		 5.5
μg		 ~
0
μg		 .335
μg		 - 1.62
μg		 7.8
μg		 - - 45
%		 2.73
μg		 - - - - - - - 119
u:74		 >171 0 5.5
%		 124.5
b8*
inositol
(1000 mg)		 41.25
mg		 99.75
mg		 13.2
mg		 9.84
mg		 129.98
mg		 - 5.4
mg		 13.776
mg		 - - 14.85
mg		 - - - - - - - - 32.5 >30 0 1
%		 33.5
b9
[m, b11, r]
folic acid
(400 Î¼g dfe)		 ~
155.29
μg		 80.5
μg		 20.9
μg		 89.4
μg		 5.36
μg		 - 16.2
μg		 4.8
%		 - - 35.625
%		 14.98
μg		 - - - - - - - 136
n:61.5
f:74.5		 n>100
f<133		 1.75
%		 1.25
%		 139
n:64.5
f:74.5
b12 [t]
cobalamin
(2.4 Î¼g) 		 0 0 0 0 0 0 .66
μg		 40
%		 ~
.142857
μg		 0 187.5
%		 0 - - - - - - - 261
n:33.5
f:227.5		 >250
n>30		 0 10
%		 271
n:33.5
f:237.5
b13*
orotic acid
(10 mg)		 - - - - - - 37.5
mg		 - > - - - - - - - - - - 375 >100 - - 375
b14*
taurine
(100 mg)		 0 0 0 0 0 0 0 0 > 0 0 - - - - - - - - - t:>120
--->		 -- ---->
b15*
betaine
(550 mg)		 77
mg		 .175
mg		.44
mg		 106
mg		 .134
mg		 - .42
mg		 1.6
mg		 - - .50 - - - - - - - - 33.5 >30 ~
0		 ~
0		 33.5
b16*
choline
(550 mg)		 8.25
mg		 9.8
mg		 9.68
mg		 4.92
mg		 3.42
mg		 - 9.9
mg		 48
mg		 - - 12.3
mg		 - - - - - - - - 19 >30 ~
1.68
%		 ~
2.23
%
23
b20* [I]
l-carnitine
(29 mg)		 .43175
mg		 ? .44
mg		 ~
0
mg		 ? - 2
mg		 .12
mg		 2
mg		 - .072
mg		 ? - - - - - - - 17 30<s<35 0
0
17
c
ascorbate
(90 mg)		 0 223.485
mg		 6.49
mg		 4.02
mg		 19.5
mg		 - 0 0 0 - 0 0 - - - - - - - 281.5
u: 281
>234
 0 0 281.5
d
calciferol
(15 μg)		 0 0 0 0 0 - d3:
.36
μg		 d2:
36
%		 d3:
1
μg		 - 0 0 - - - - - - - 45
u:9
d2:36
d3:9		 >40 0 d2:
9
%		 54
d2:45
d3:9
e
alpha-
tocopherol
(15 mg)		 .0605
mg		 2.765
mg		 .726
mg		 .033
mg		 .147
mg		 - .426
mg		 .12
mg		 0 - 0 .313
mg		 2.61
mg		 - - - - - - 48
n:48		 >40
n>30		 0 0 48
n:48
f1*
linoleic
acid
(17 g)		 .297
g		.175
g		 .11
g		 .045
g		 .024
g		 - .3462
g		 1.6
g		 - - 0 3.027
g		 - - - - - - - 5.6242
g

33.08%		>30~0 .4
g

2.35%		 6.0242
g

35.4%
f2*
alpha
linolenic
acid
(1.6 g)		 .0132
g		 .098
g		 .0022
g		 .004
g		 .013
g		 - .219
g		 .24
g		 - - 0 .902
g		 - - - - - - - 1.4914
g

93.2 %		 >30~0 .06
g

3.75%		 1.5514
g

96.96%
f3*
eicosa
pentaenoic
acid
(0.375 g)		 - - - - - - .006
g		 - - - - - - - - - - - - .006
g

1.6%		 >30
<		 - - .006
g

1.6%
f4*
docosa
hexaenoic
acid
(0.250 g)		 - - - - - - .018
g		 - - - - - - - - - - - - .018
g

7.2%		 >30
<		 - - .018
g

7.2%
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - - - - - - - 3.73 <4 - - -
k1
phyllo
quinone 
(120 μg)		 .055
μg		 8.575
μg		14.52
μg		 .164
μg		 .402
μg		 - 1.44
μg		 5.856
μg		 - - 0 0 - - - - - - - 25.5 s<30<67
 0 1
%		 26.5
k2
mena
quinone 
(180 μg)		 0 0 0 00 - 115.32
μg		 0 ~
0
μg		 0 0 0 - - - - - - - 64 s<30<67 0 0 64
k1+k2 - - - - - - - - - - - - - - - - - - - 89.5>90
<110
each		 0 1 90.5
s*
salicylic
acid
(10 mg)		 0 1.05
mg		 .253
mg		 .0902
mg		 - - 0 0 0 - .024
mg		 - - - - - - - - 16 >30 17.5
%		 0 33.5
e
l
e
m
e
n
t
s		 f
fluorine
(4000 μg)		 - - 3.52
μg		 - - - - - - - - - - - - - - - - .088- - - -
na
sodium
(1500 mg)		 0 7
mg		 75.9
mg		 64
mg		 1.34
mg		 - 360
mg		 64
mg		 ~
21.4286
mg		 - 5.625
mg		 0 - - - - - - - 599.2936

39.95%		 - - - -
mg
magnesium
(420 mg)		 29.15
mg		 21
mg		 13.2
mg		 18.9
mg		 4.02
mg		 - 16.2
mg		 16
%		 ~
6.8571
mg		 - 0 65.646
mg		 - - - - - - - 57.66- - - -
p
phosphorus
(1250 mg)		 103.95
mg		 45.5
mg		 38.5
mg		 32.8
mg		 12.1
mg		 - 273
mg		 8
%		 - - 3
%		 153.033
mg		 - - - - - - - 63.71 -- - -
s
sulfur
(?)		 - - - - - - - - - - - - - - - - - - - - - - - -
cl
chlorine
(2.3 g)		 - - - - - - - - - - .3
%		 - - - - - - - - .3 - - - -
k
potassium
(3400 mg)		 ~
129.412
mg		 369.25
mg		 352
mg		 266
mg		 68.3
mg		 - 60
mg		 216
mg		 100
mg		 - ~
64.125
mg		 110.933
mg		 - - - - - - - 1736

51.06%		 - - - -
ca
calcium
(1300 mg)		 ~
19.412
mg		 12.25
mg		 36.3
mg		 13.1
mg		 22.1
mg		 - 400
mg		 24
%		 ~
64.2857
mg		 - 0 6.263
mg		 - - - - - - - 67.36-- - -
cr
chromium
(.035 mg)		 - - - - - - - - - - - - - - - - - - - - - - - -
mn
manganese
(2.3 mg)		 .50435
mg		 .196
mg		 .1573
mg		 .27
mg		 .005
mg		 - .0162
mg		 - - - .9
%		 .766
mg		 - - - - - - - 84 -- - -
fe
iron
(18 mg)		 ~
1.9412
mg
 .7525
mg		 .33
mg		 .656
mg		 .402
mg		 - 0 8
%		 ~
.02857
mg		 - .1875
mg		 1.26
mg		 - - - - - - - 38.88 -- - -
cu
copper
(.9 mg)
.15895
mg
 .02975
mg		 .0495
mg		 .061
mg		 .044
mg		 - .018
mg		 - - - 1.2
%		 .142
mg		 - - - - - - - 57.111 -- - -
zn
zinc
(11 mg)		 .7755
mg		 .4375
mg		 .264
mg		 .287
mg		 .074
mg		 - 2.184
mg		 8
%		 - - 3.75
%		 .941
mg		 - - - - - - - 56.868 -- - -
se
selenium
(55 μg)		 34.76
μg		 .175
μg		 .11
μg		 .574
μg		 .268
μg		 - 17.1
μg		 - - - 6
%		 - - - - - - - - 102 -- - -
mo
molybdenum
(.045 mg)		 - - - - - - - - - - 16.05
%		 - - - - - - - - 16 - - - -
i
iodine
(.15 mg)		 - - - - - - - - - - - - - - - - - - - - - - - -

fried eggs
(4:00)
fried
egg
2*
70
g		 medium
cheddar
cheese
raw
sliced
30
g		 margarine
2
tbsp
10
g		 whole
wheat
bread
w/
germ
+
flax
raw
1 slice
37
g		 nut
yeast
1
tsp
3
g		 grape
fruit
juice
100
ml		 sum bounds
raison
d'etre		 a
b7
b12,b16
d, f1

p,zn,se		 a
b12
b13
k2

p, zn

 d, f1
 b8
f1,f2

zn		 b1,2,6
b7
b12		 b8,c
calories - - - - - - - -
cost - - - - - - - -
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)		 r:29
%
c:6.9
μg		 15
%		 10
%		 0 0 - 55
r:54
c:1		 30<r<100
b1
thiamin
(1.2 mg)		 0.06
mg		 .0087
mg		 0 10.5
%		 155.625
%		 - 171.5
 >125
b2 [g, j]
riboflavin
(1.3 mg)		 .684
mg		 .1284
mg		 0 3
%		 144.375
%		 - 209.5 >131
b3
niacin
(16 mg)		 .114
mg		 .0177
mg		 0 6.5
%		 65.625
%		 - 73
n:1
f: 72		 >125
f<200
b4*
adenine
(75 mg)		 2.24
mg		 2.46
mg		 0 4.514
mg		 49.38
mg		 - 78
 >100
b5
pantothenic
acid
(5 mg)		 2.292
mg		 0.123
mg		 0 5
%		 2.25
%		 - 55.25
u:48		 >110
b6
pyridoxine
(1.7 mg)		 .255
mg		 .0198
mg		 0 3.5
%		 133.125
%		 - 152.625
u:16		 >118
b7 [h]
biotin
(35 Î¼g)		 ~
58.33
μg		 .519
μg		 ~
4.547
μg		 3
%		 45
%		 - 229
u:181		 >171
b8*
inositol
(1000 mg)		 12.6
mg		 2.7
mg		 ~
16
mg		 52.54
mg		 14.85
mg		 ✓ 30 >30
b9
[m, b11, r]
folic acid
(400 Î¼g dfe)		 70.5
μg		 18.1
μg		 0 5
%		 35.625
%		 - 62.5
n:27
f: 35.5		 >100
f<130
b12 [t]
cobalamin
(2.4 Î¼g) 		 1.338
μg		 .33
μg		 0 0 187.5
%		 - 257
n:69.5
f:187.5		 >250
n>30
b13*
orotic acid
(10 mg)		 - ~
18
mg		 - - - - 180 >100
b14*
taurine
(100 mg)		 0 0 >0 0 0 0 - t:>120
---->
b15*
betaine
(550 mg)		 .414
mg		 .21
mg		 .01
mg		 ~
74.52
mg		 0 - 13.5 >30
b16*
choline
(550 mg)		 438
mg		 4.95
mg		 1.1
mg		 9.99
mg		 12.3
mg		 - 84.5 >30
b20* [I]
l-carnitine
(29 mg)		 .56
mg		 1
mg		 .105
mg		 .2997
mg		 .072
mg		 - 7 30>s>35
c
ascorbate
(90 mg)		 0 0 0 0 0 ✓ 250
>234
d
calciferol
(15 μg)		 d3:
3.03
μg		 d3:
.18
μg		 d3:
30
%		 0 0 - 51
u:21
d2:0
d3:51		 >40
e
alpha-
tocopherol
(15 mg)		 1.8
mg		 .234
mg		 20
%		 1.5
%		 0 35
n:35		 >40
n>30
f1*
linoleic
acid
(17 g)		 3.23
g		 .1731
g		 1.5
g		 .5
g		 0 - 5.4031
g

31.78%		 >30
f2*
alpha
linolenic
acid
(1.6 g)		 .228 .1095 .5 .75 0 - 1.5875
g

99.22%		 >30
f3*
eicosa
pentaenoic
acid
(0.375 g)		 - - - - - - - >30
f4*
docosa
hexaenoic
acid
(0.250 g)		 - - - - - - - >30
f1:(f2+f3+f4)
ratio
 - - - - - - 3.40 <4
k1
phyllo
quinone 
(120 μg)		 9 .5 10 .5 0 - 12.5 30<s<67
k2
mena
quinone 
(180 μg)		 8.65
μg		 57.66
μg		 0 0 0 0 36.5 30<s<67
k1+k2 - - - - - - 49 90<s<110
s*
salicylic
acid
(10 mg)		 0 0 0 0 0 - ->30
e
l
e
m
e
n
t
s		 f
fluorine
(4000 μg)		 - - - - - - - -
na
sodium
(1500 mg)		 285.6
mg		 180
mg		 45
mg		 135
mg		 - - 645.6

43.04%		 -
mg
magnesium
(420 mg)		 17.94
mg		 8.1
mg		 -

 35
mg		 - - 14.5 -
p
phosphorus
(1250 mg)		 296.7
mg		 138
mg		 - 75
mg		 - - 40.5 -
s
sulfur
(?)		 - - - - - - - -
cl
chlorine
(2.3 g)		 - - - - - - - -
k
potassium
(3400 mg)		 209.7
mg		 30
mg		 - 100
mg		 - - 339.7

9.99%		 -
ca
calcium
(1300 mg)		 85.5
mg		 200
mg		 - 37.5
mg		 - - 323

24.85
cr
chromium
(.035 mg)		 - - - - - - - -
mn
manganese
(2.3 mg)		 .042
mg		 .0072
mg		 - .575
mg		 - - 27
fe
iron
(18 mg)		 2.607
mg		 .048
mg		 - 1
mg		 - - 20
cu
copper
(.9 mg)		 .108
mg		 .0105
mg		 - - - - 13
zn
zinc
(11 mg)		 1.917
mg		 1.122
mg		 - .75
mg		 - - 34
se
selenium
(55 μg)		 45.6
μg		 8.49
μg		 - 14
μg		 - - 123.5
mo
molybdenum
(.045 mg)		 - - - - - - - -
i
iodine
(.15 mg)		 - - - - - - -

fruit bowl
w/ coffee
(12:00)		 pasta salad bowl
w/coffee
(20:00)		 fried eggs
(4:00)
sum sum sum total requirements ul
calories 985.75 - - - 1000 2000
cost $5.20 - - - $8.00
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)		 37.5
r:34.5
c:3		 177
r:40
c:137		 55
r:54
c:1		 269.5
r:128.5
c: 141		 r>120
c>100		 t:-
r:300
c:-
b1
thiamin
(1.2 mg)		 286.5
 240.5 171.5 698.5 >375 -
b2 [g, j]
riboflavin
(1.3 mg)		 275.5 262 209.5 747 >393-
b3
niacin
(16 mg)		 158
n:64.5
f:93.5
 142
n:30
f:112		 73
n:1
f:72		 373
n:95.5
f:277.5		 >375 f:600
b4*
adenine
(75 mg)		 143 140 78
 361 >300 -
b5
pantothenic
acid
(5 mg)		 134.5 75.5 55 265 >330 -
b6
pyridoxine
(1.7 mg)		 224 193 152.5
569.5 >354 5882
b7 [h]
biotin
(35 Î¼g)		 188.5 124.5 229 542 >857 -
b8*
inositol
(1000 mg)		 41 33.5 30 104.5>120 -
b9
[m, b11, r]
folic acid
(400 Î¼g dfe)		 123
n:65.5
f:57.5		 139
n:64.5
f:74.5		 62.5
n:27
f:35.5		 324.5
n:157
f:167.5		 >300 f:400
b12 [t]
cobalamin
(2.4 Î¼g) 		 311.5
n:34
f:277.5		 271
n:33.5
f:237.5		 257
n:69.5
f:187.5		 839.5
n:137
f:702.5		 >750
n>120		 -
b13*
orotic acid
(10 mg)		 155 375 180 710 >300
b14*
taurine
(100 mg)		 3.2
>0 >0 3.2 >120
b15*
betaine
(550 mg)		 35 33.5 13.5 82 >120 200
b16*
choline
(550 mg)		 43 23 84.5 150.5 >120 200
b20* [I]
l-carnitine
(29 mg)		 30.5 177 54.5>100 162
c
ascorbate
(90 mg)		 247.5 281.5250 779>700
2222
d
calciferol
(15 μg)		 91
d2:81
d3:10		 54
d2:45
d3:9		 51
d2:0
d3:51		 196
d2:126
d3:70		 >160
d3>120		 666
e
alpha-
tocopherol
(15 mg)		 48
n:38.5		 48
n:48		 35
n:35		 131
n:121.5		 >160
n>120		 6666
f1*
linoleic
acid
(17 g)		 7.35684772727
g

43.25%		 6.0242
g

35.4%		5.4031
g

31.78%		 18.7841477273
g

110%		>120 -
f2*
alpha
linolenic
acid
(1.6 g)		 2.56632045454
g

160.42
%		 1.5514
g

96.96%		 1.5875
g

99.22%		 5.70522045454
g

356.5%		>120
>.25*f1		 f1
f3*
eicosa
pentaenoic
acid
(0.375 g)		 30+ .006
g

1.6%
 - - 240
f4*
docosa
hexaenoic
acid
(0.250 g)		 30+ .018
g

7.2%		 - - 240
f1:(f2+f3+f4)
ratio
 2.86669 3.73 3.40 3.29 4
k1
phyllo
quinone 
(120 μg)		 65.5
 26.5 12.5 104.5 >120 <200
k2
mena
quinone 
(180 μg)		 31 64 36.5 131.5 >120 <200
k1+k2 96.5 90.5 49 236 >270 <330
s*
salicylic
acid
(10 mg)		 49.5 33.5 - 83 >120 9999
e
l
e
m
e
n
t
s		 f
fluorine
(4000 μg)		 17.5 μg

0.44 %
 3.52 Î¼g

.088%		 - <1 -
na
sodium
(1500 mg)		 446

29.75%		 599.2936

39.95%		 645.6

43.04%		 1690.8936

112.5%		 <120
mg
magnesium
(420 mg)		 133 57.5 14.5 205 1000
p
phosphorus
(1250 mg)		 80.5 63.5 40.5 184.5 240
s
sulfur
(?)		 - - - - -
cl
chlorine
(2.3 g)		 - .3 - - -
k
potassium
(3400 mg)		 2740.23

80.6%		 1736

51.06%		 339.7

9.99%		 4815.93

141.5%		 -
ca
calcium
(1300 mg)		 70 67 24.5 161.5 155
cr
chromium
(.035 mg)		 - - - - -
mn
manganese
(2.3 mg)		 53 84 27 164 478
fe
iron
(18 mg)		 81.5 38.5 20 140 222
cu
copper
(.9 mg)		 143 57 13 213 1111
zn
zinc
(11 mg)		 80.5 56.5 34 171 222
se
selenium
(55 μg)		 21.5 102 123.5 247 727
mo
molybdenum
(.045 mg)		 16 16 - 32 -
i
iodine
(.15 mg)		 15.5 - - 15.5 - -

*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 1100 mg.
- *b16 (choline): 30% + per meal, 120% total. stay under 200%.
- *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%.
- f1/ (f2+f3+f4) < 4 (<3? <2?)
- k1 (phylloquinone): 30%+ per meal, should not exceed 67%/meal. 120+% total. stay below 200%.
- k2 (menaquinone): mk4--->mk-9 only. 30%+ per meal, should not exceed 67%/meal. 120+% total. stay below 200%.
- 90 < k1 + k2 < 110
- *s (salicylic acid): 30%+ per meal, 120% total. <9999%, 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
- 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)
- olives?
- 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 tsp of yellow mustard [experiment] mustard powder, paprika, turmeric
- 25-30 ml of frank's red hot sauce (original) [experiment]
- 200 ml of soy milk
- 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)
- spoonful of pasta water
- 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:
5) ergothioneine  (cannot synthesize)   
6) pqq - .2 mg, or 400 ng, but can't find good sources
7) queuine - no rdi determined. milk, whole wheat, tomatoes.
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


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
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