Saturday, December 12, 2020

that's the part of the matrix they don't show you - the real energy source was diarrhea.

and, they were being fed taco bell, by intravenous, to produce it.
vitamin d in tomato & pepper plants. mind blown.

just a reminder that everything you think you know is, in fact, completely wrong.

they've only found it in the leaves, which are actually poisonous to humans in both cases (although you'd have to eat a shitload for it to kill you, you'd also have to eat a shitload to get the vitamin d. a regular american salad bowl full of tomato & pepper leaves would be pretty much deadly.). so, it's not particularly useful.

you have to wonder, though. can we crispr this? 'cause that's the kind of thing i'd like to see gmo technology applied towards - making food better, not just increasing profits. and, this is a specific nutritional hole that would be deeply useful for a lot of people.

something that's very weird is that i went from shitting my brains out to not shitting at all.

again: if i was sick, i'd be pushing it out in spectacular displays of liquid monstrosity. we've all been there. you wonder if it's a source of renewable energy, if it's the engineering answer to the flying skateboards that we never got.

but, food is neither created nor destroyed, but transformed from one form to another. conservation laws define everything.

so, where's my shit at?

i'm worrying about bacteria. did i get a parasite?
yeah, this pumpkins disc is mildly enjoyable, but it's very light, and that's another thing about what they've been doing lately that's really not my cup of tea. one of the critical reviews suggested it lacked hooks; i'd suggest it's really nothing but hooks, and what it's missing is extrapolation on them. that said, i agree with the critiques that suggest it could benefit from some greater variation. every song is kind of the same.

but, i mean, i realized a long time ago that i'm not his target audience, anymore.

it's a step in the right direction, and there are some interesting moments, but that's been the status quo for years. i still need something deeper, more elaborate, more complex....and darker. less frivolous. i don't think he's interested, frankly - i think he likes making his throwaway pop songs. and, that's fine. whatever.

i'm enjoying the new son lux record a lot more.
i will always give a new pumpkins record a listen or two, even if i have low expectations. this seems like it's the biggest, most detailed thing they've done in a long time, so i should give it a chance.

the pumpkins have always had this split personality, and it's sort of instructive to go find their earliest material, some of it dating back to the mid 80s. the smashing pumpkins first existed as a new order influenced synthpop act. corgan was a wittle goff kid from the start; he only started pushing the guitar stuff to get shows in chicago in the late 80s, at the height of the alternative rock movement. so, this generally understood narrative that they were a rock band that sold out with adore and unraveled from there is not just wrong but ass backwards; this was a synthpop band that sold out to make rock music. and, the facts align with that - the biggest selling records were the rock records, not the pop records.

i admit i like the rock records a lot better. they're amongst the most elaborate, intricate guitar rock ever produced. so, i share a little bit of the frustration, but i get it, too. there's however many millions of people out there, no doubt still, wondering "why doesn't he want to make rock music anymore?", and the answer is perhaps as simple as it is unexpected - he doesn't need the cash, anymore.

so, this is what he always wanted to do.

and, at his age, you're not going to get anything worthwhile out of anybody unless their heart is in it - the lack of which has been the actual problem for...it's been decades, now. no shit.

never forget that bowie's best record was released in 1995, when he was 48 years old. you need to back off and let them do what they want, even if it's not what you want, rather than beat your own demands into them. go write your own fucking record.

i actually like adore. and, i like the future embrace, as well. imo, it was machina where the writing started to get lazy in terms of the non-single material (he started writing singles & filler, rather than albums), and there's really never been a recovery. what's become clear over many years is that all you're going to get from him is bad rock music for the simple reason that he's just not fucking into it. 

i strongly doubt that i'll take to this, in the end. i just don't see the point, without the guitars. but, i'll give it a fair listen, and hope that the return of his bandmates helps him maximize whatever potential he has left.

i don't like wasting hours in the middle of the day like that, but...

i think i'm ok now. 

how likely is it the soy? not very. i've been drinking soy for years and the coffee has soy and isn't making me sick.

the yeast is supposed to be dead. it's just fortified bread. it seems unlikely. and, the eggs didn't make me sick - and had yeast.

but, the yogurt? that's maybe not so crazy.

when i make the pasta tonight, i'll take the yogurt out and see what happens.
so, it's the same thing again - i feel fine when i wake up, and then i eat, and then it starts after i eat.

i'm not getting migraines recently, at least.

this time, it was the breakfast bowl, not the pasta bowl. so, what are the items in common?

- yeast
- soy
- yogurt (but, different types)

i'm going to have to take these items out and put them back in one at a time.

there's an argument for all three of them.

for now, i'm going to have to sleep it off. again.
deathtokoalas
you can observe evolution in realtime in less complex species. we just live too long, so the number of generations we can observe is too small. we can even see it in insects.


xikarra
Evolution is a continuous process. Evolution happens every time a baby is born. Speciation is what's more difficult to observe.

​deathtokoalas
"speciation" as we used to define it in the old linnaean sense is an idea that has largely been ejected from science. inter-species breeding is really pretty common in nature, especially in plants. calling the offspring a hybrid no longer seems to be meaningful, given how normal it is.

but, in a sense, your semantic comment is meaningful, i just need to react with further semantics, if you want to be that way - what you're describing is not evolution, it is variation. and, yes, you can see variation in almost every population, almost everywhere you look.

evolution is when a specific allele becomes dominant within a specific population, which takes generations and generations and cannot be observed in organisms with longish lifespans. it can be observed in microrganisms, and certain insects that live very short lives, like drosophilia.

and, evolution does not require speciation in the old linnaean sense, either. speciation is really something entirely different than evolution, something which has to do with evolution happening within a circumstance of restricted gene flow. when gene flow is sufficient, the organism will evolve without speciating in any meaningful sense.
so, i'm hungry. that's a good sign.

i'm eliminating gas rather than aching. that's a good sign.

let's get back on schedule and hope it works out. 
so, we're back to more reasonable, sequential updates. let's start with the fruit bowl and make my way down.

the vector cereal has annoyingly modified it's formula. but, it might actually be a tad better. it's variable. so, this update enters the new information and corrects the chart....s

calories - 219*15/55 = 59.7. +.5.
a - 17*15/55 = 4.636363636363. +.5%.
b1 - 17*15/55 = 4.636363636363. -1%
b2 -  31*15/55 = 8.454545454545. +2%.
b3 - 53*15/55 = 14.4545454545. this is + 4.5. 
b4 - not listed. no change
b5 - 26*15/55 = 7.090909. +1.5
b6 - 21*15/55 = 5.72727272. -1.
b7 - 100*(27/35)*15/55 = 21.038961039. -2.5. this is the primary purpose of this item.
b8 - not listed. no change.
b9 - 55*15/55 = 15. +5.5. <----fortified
b12 - 0. no change.
b13 - 0. no change.
b14 - 0. no change.
b15 - not listed. no change.
b16 - not listed. no change.
b20 - not listed. no change.
c - 17*15/55 = 4.63636363. -2.5.
d - 1*15/55 = .2727272727. -1.5.
e - 30*15/55 = 8.18181818. -1.5.
f1 - 1.2*15/55 = .3272727. 0.
f2 - .1*15/55 = .0272727. -.025.

na - 212*15/55 = 57.81818181 mg. + 1.
mg - 10*15/55 = 2.727272727272. -3.
p -  10*15/55 = 2.72727272727272. -1.
k - 175*15/55 = 47.7272727273. +5.
ca - 2*15/55 = .545454545. ~0.
mn - 1*15/55 = .27272727 mg. -1%.
fe - 28*15/55 = 7.636363636%. -1.
cu - .6*15/55 = .163636363 mg. +2%.
zn -  36*15/55 = 9.81818181%. -4%.
i - 60*15/55 = 16.3636363%. + .5%

so, the balance seems to be negative, but it doesn't actually change anything, so i'm just going to enter the data in and move on.

i hope this is the last major total add to the fruit bowl, like this.

i will do an algal oil update next before i move on to the minerals, and start with hydrogen.

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
c, e
s

mn
b3,5,7
b8,9,16
b20,c,e
f1,k1,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
b6,7
b9,12
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 59.7 125 37.4 - 954.25 <1000 0 32 986.25
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
~
4.6363
%
0 0 - 36
r:33
c:3
30<r<100 0 r:2
%
38
r:35
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
%
~
4.6363
%
75
%
.115
mg
- 280
u:29
>125 4
%
1.5
%
285.5
b2 [g, j]
riboflavin
(1.3 mg)
.012
mg
.086
mg
.022
mg
.195
mg
.017
mg
40
%
.198
mg
5
%
144.375
%
~
8.4545
%
12.5
%
.011
mg
- 252
u:41.5
>131 20.5
%
5
%
277.5
b3
niacin
(16 mg)
.3252
mg
.785
mg
.386
mg
2.61
mg
.235
mg
16
%
.0957
mg
.059
mg
65.625
%
~
14.4545
%
31.25
%
.216
mg
- 156.5
n:60.5
f:96

>125
f<200
4
%
2
%
162.5
n:64.5
f:98
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
%
~
7.0909
%
10
%
.069
mg
- 115
u:72
>110 18
%
3
%
136
b6
pyridoxine
(1.7 mg)
.033
mg
.433
mg
.047
mg
.386
mg
.043
mg
9.6
%
.0396
mg
.029
mg
133.125
%
~
5.7272
%
12.5
%
.033
mg
- 222
u:61
>118 0 1
%
223
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
%
~
21.03896
%
7.515
μg
2.52
μg
- 180.5
u:114.5
>171 0 5.5
%
186
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 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
35.625
%
15
%
12.5
%
6.09
μg
- 126
n:62.5
f:63
>100
f<133
1.75
%
1.25
%
129
n:65.5
f:63
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
>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
~
4.6363
%
0
.042
mg
- 245
u:240.5
>234 0 0 245
d
calciferol
(15 μg)
0 0 0 0 0 d2:
72
%
d3:
.165
μg
d3:
7.5
%
0 d3:
~
.27272
%
0 0 - 80.5
u:1.1
d2:72
d3:8.5
>40 0 d2:
9
%
89.5
d2:81
d3:8.5
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
~
8.1818
%
.5355
mg
0.022
mg
- 46.5
n:38.5
>40
n>30
0 0 46.5
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 ~
.02727
g
.0639
g
1.597
g
- 2.47904772727
g

154.94
%
>30 0 .06
g

3.75%
2.53904772727
g

158.69%
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - - - - - - + 30+ >30 - - -
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - - - - - - + 30+ >30 - - -
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - 2.806258 <4 - - 2.897483
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
~
57.8181
mg
237.5
mg
2.1
mg
- 448

29.86%
- - - -
mg
magnesium
(420 mg)
6.6
mg
31.9
mg
13
mg
43.5
mg
11.7
mg
32
%
- - .9
%
~
2.7272
%
62.5
%
27.4
mg
- 130 - - - -
p
phosphorus
(1250 mg)
12
mg
26
mg
24
mg
78
mg
23.5
mg
16
%
- 4
%
3
%
~
2.7272
%
37.5
%
44.9
mg
- 79.5 - - - -
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
~
47.7272
mg
475
mg
56.9
mg
- 2744.85

80.7%
- - - -
ca
calcium
(1300 mg)
5.4
mg
5.9
mg
16
mg
18
mg
23.5
mg
48
%
4.8
%
5
%
0
~
.54545
%
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
%
~
.2727
mg
- .174
mg
- 65 - - - -
fe
iron
(18 mg)
.078
mg
.307
mg
.41
mg
.825
mg
.214
mg
16
%
- 0 .1875
mg
~
7.6363
%
43.75
%
.401
mg
- 80.5 - - - -
cu
copper
(.9 mg)
.069
mg
.092
mg
.048
mg
.285
mg
.09
mg
- - - 1.2
%
~
.16363
mg
.468
mg
.085
mg
- 145.5 - - - -
zn
zinc
(11 mg)
.069
mg
.177
mg
.14
mg
.96
mg
.097
mg
16
%
- - 3.75
%
~
9.8181
%
31.25
%
.304
mg
- 76.5 - - - -
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
%
- - - - 16 - - - -
i
iodine
(.15 mg)
- - - - - - - - - ~
16.3636
%
- - - 16 - - - -


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 μg)
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 μg 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 μg) 
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 μg)
~
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 μg 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 μg) 
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 986.25 - - - 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)
38
r:35
c:3
177
r:40
c:137
55
r:54
c:1
270
r:129
c: 141
r>120
c>100
t:-
r:300
c:-
b1
thiamin
(1.2 mg)
285.5
240.5 171.5 697.5 >375 -
b2 [g, j]
riboflavin
(1.3 mg)
277.5 262 209.5 749 >393-
b3
niacin
(16 mg)
162.5
n:64.5
f:98

142
n:30
f:112
73
n:1
f:72
377.5
n:95.5
f:282
>375 f:600
b4*
adenine
(75 mg)
143 140 78
361 >300 -
b5
pantothenic
acid
(5 mg)
136 75.5 55 266.5 >330 -
b6
pyridoxine
(1.7 mg)
223 193 152.5
568.5 >354 5882
b7 [h]
biotin
(35 μg)
186 124.5 229 539.5 >857 -
b8*
inositol

(1000 mg)
41 33.5 30 104.5>120 -
b9
[m, b11, r]
folic acid
(400 μg dfe)
129
n:65.5
f:63
139
n:64.5
f:74.5
62.5
n:27
f:35.5
330.5
n:157
f:173
>300 f:400
b12 [t]
cobalamin
(2.4 μg) 
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)
245 281.5250 776.5>700
2222
d
calciferol
(15 μg)
89.5
d2:81
d3:8.5
54
d2:45
d3:9
51
d2:0
d3:51
194.5
d2:126

d3:68.5
>160
d3>120
666
e
alpha-
tocopherol
(15 mg)
46.5
n:38.5
48
n:48
35
n:35
129.5
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)
2.53904772727
g

158.69
%
1.5514
g

96.96%
1.5875
g

99.22%
5.67794772727
g

354.87%
>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
2.897483 3.73 3.40 3.308 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 μg

.088%
- <1 -
na
sodium
(1500 mg)
448

29.86%
599.2936

39.95%
645.6

43.04%
1692.8936

112.5%
120
mg
magnesium
(420 mg)
130 57.5 14.5 202 1000
p
phosphorus
(1250 mg)
79.5 63.5 40.5 183.5 240
s
sulfur
(?)
- - - - -
cl
chlorine
(2.3 g)
- .3 - - -
k
potassium
(3400 mg)
2744.85

80.7%
1736

51.06%
339.7

9.99%
4820.55

141.5%
-
ca
calcium
(1300 mg)
70 67 24.5 161.5 155
cr
chromium
(.035 mg)
- - - - -
mn
manganese
(2.3 mg)
65 84 27 176 478
fe
iron
(18 mg)
80.5 38.5 20 139 222
cu
copper
(.9 mg)
145.5 57 13 215.5 1111
zn
zinc
(11 mg)
76.5 56.5 34 167 222
se
selenium
(55 μg)
21.5 102 123.5 247 727
mo
molybdenum
(.045 mg)
16 16 - 32 -
i
iodine
(.15 mg)
16 - - 16 - -

*not really

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
- nutravege omega-3 algal oil
- natur-a chocolate soy milk

- selection brand pasta [metro/food basics]
- black diamond brand medium cheddar cheese
- natur-a vanilla soy milk (regular)
- astro biobest plain probiotic yogurt 
- frank's red hot sauce
- bulk barn nutritional yeast
- bulk barn hemp seeds
- natur-a chocolate soy milk

- 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

diet options:

daily:

 2 ) pasta salad bowl:
- one tbsp of imitation bacon bits (isoflavones, maybe)
- olives?
- 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.
- 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)

need:

==========

remaining items to enter or investigate:

15 amino acids: <----for sure, eventually
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): <---maybe
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