Sunday, December 13, 2020

here is a periodic table, if it's been a while:


while i've skipped many elements up to now, i'm going to revisit all of them one by one.

the highest element in the chart is iodine, so we're going at least to 53. but, i might add entries all the way up to 82, at least. i can't see any obvious reason why we'd need to go higher than lead.

while the organic elements - hydrogen, first - are obviously already present in high concentrations, i'm nonetheless going to try to produce a post for each element.
at
Location:
so, i picked up some algal oil, and it wasn't cheap to buy it, but i only expect to use a very small amount per day. if it lasts two months, it's not so bad.

this is what it says is in each teaspoon (5 ml) of the oil:

- 200 mg epa
- 300 mg dha
- 1.02 g of algae

and, it even tells me the species: schizochytrium. that is useful information in filling out the chart.

i need .3*375 = 112.5 mg epa, which is a little less than half a teaspoon. so, let's use 3 ml to get 120 mg
i need .3*300 = 100 mg dha, which is easily covered in 60% of 300 (180 mg)

so, there's my requirements - 3 ml of this stuff.

and, that's all i wanted it for...

but, algae is generally nutritious. so, what else is in this stuff?

i was lucky to find this study:

this has data for taurine:

this has very rough data for b8 & b15

regarding vitamin d, this article is illuminating. it explains that, like omega-3s, the ultimate source of vitamin d in fish is likely algae, which photosynthesize it from uvb near the top of the water. the algae source i'm taking is a freshwater microalgae, which can have levels as high as 80 µg/100g, but measurements are highly erratic; given that this algae is likely grown indoors using uvb light, it is likely at the higher range of the scale. but, even that is not much, in the concentrations i'm using...

so, working it out....i'm taking 60% of 1.02 grams, which is .6*.0102 if the data is per 100 g.

then,

calories:
20.4 + 105 + 32 + 240 + 42 + 96 + 168 + 17.5 + 11.25 + 59.7 + 125 + 37.4 + 6 = 960.25

cost:
.40 + .15 + .77 + .96 + .39 + .99 + .43 + .19 + .13 + .14 + .39 + .04 + .55 = 5.53

a - .6*.0102*33.6 = 0.205632 µg ~ 0
beta-carotene - .6*.0102*2.3 = 0.014076 µg ~ 0
b1 - .6*.0102*4.4 = 0.026928 mg

100*(.0201 + .037 + .024 + .101 + .019 + 0.033825 + .115 + 0.026928)/1.2 = 31.4044166667--->31
12.8 + 3 + 155.625 + 4.6363 + 75 = 251.061363636---->251

251 + 31 = 282

b2 - .6*.0102*2.9 = 0.017748 mg

100*(.012 + .086 + .022 + .195 + .017 + .198+  .011 + 0.017748)/1.3 = 42.9806153846--->43
40 + 5 + 144.375 + 8.454545454545 + 12.5 = 210.329545455---->210

210 + 43 = 253

b3 - .6*.0102*14 = 0.08568 mg

100*(.3252 + .785 + .386 + 2.61 + .235 + .0957 + .059 + .216 + 0.08568)/16 = 29.984875
16 + 65.625 + 14.4545 + 31.25

n: 29.984875 + 31.25 = 61.234875---->61
f: 16 + 65.625 + 14.4545 = 96.0795---->96
===========================
157.314375---->157

b4 - ?. it matters little, as i'm meeting all contrived requirements.
b5 - .6*.0102*3.5 = 0.02142 mg

100*(.1353 + .394 + .125 + 2.08 + .126 + 0.479325 + .194 + .069 + 0.02142)/5 = 72.5
24 + 2.25 + 7.0909 + 10 = 43
======================
115..5

b6 - .6*.0102*1.4 = 0.008568 mg

100*(.033 + .433 + .047 + .386 + .043 + .0396 + .029 + .033 + 0.008568)/1.7 = 61.8922352941--->61.5
 9.6 + 133.125 + 5.7272 + 12.5 = 160.9522---->161

b7 - .6*.0102*.3 = 0.001836 mg = 1.836 µg

100*(1.652 + 0.8 + 7.95 + .966 + 15.6 + 2.145 + 1 + 7.515 + 2.52 + 1.836)/35 = 119.954285714
 45 + 21.03896
=======
186

b8 - 1000*.6*1.02*500*164.157/1000000 = 50.232042 mg?

this is reliant on an amount converted to a related molecule. it is not entered.

b9 - .6*.0102*.1 = 0.000612 mg = .612 µg

this is too small to alter the total.

b12 - .6*.0102*54.9 = 0.335988 µg

80 + 100*(.6435)/2.4 + 7.5 + 187.5 +100*(.335988)/2.4 = 315.812

n: 100*(.6435)/2.4 + 7.5 +100*(.335988)/2.4 = 48.312
f:80 + 187.5 = 267.5

b13 - 0
b14 - .6*.31*.0102 = 0.0018972 mg ~ 0

b15 - 1000*.6*1.02*100*117.148/1000000  = 7.1694576 mg

but, i don't know how much glycine betaine can be recovered in the form of betaine (and glycine.), nor how much is available in the extract, which likely destroys much of the cell wall, which is where i think the betaine exists. so, this is not currently entered. i've sent an email about b15, d, b12 & k.

b16 - .6*.0102*1440 = 8.8128 mg

(2.28 + 11.6 + 5.7 + 21.3 + 5.38 + 96 + 21.45 + 8+ 12.3 + 2.85 + 22.05 + 5.51 + 8.8128)/550 = 
0.40587781818----> 40.5%

b20 - ?. algae is sort of half plant and half animal, and this species is a true protist - neither cyanobacteria nor a pseudo-plant coloured algae. biochemically, it acts like a primitive photosynthesizing animal. it's a heterotroph, even. it's a frankencreature, truly - be thankful they don't have brains. so, you bizarrely get both chlorophyll and b12, but do you get carnitine? i can prove carnitine exists in cyanobacteria, but not in these protists. it seems likely at levels less than .1 mg/g, but i have no source. it shouldn't put my totals out of balance, and that's what's important.

c - 0
d - .6*.0102*80 = 0.4896 µg d3 + .6*.0102*2400 = 14.688 µg pro-vitamin d3, which requires sunlight for humans to convert to d3. this is potentially quite potent, in the proper environmental conditions.

72 +100*(.165 + .4896)/15 + 7.5 + .27272 = 84%

d2: 72
d3: 100*(.165 + .4896)/15 + 7.5 + .27272 = 12%
u: 100*(.165 + .4896)/15 = 4.364

e - .6*.0102*.45 = 0.002754 µg ~ 0 [even if that's a typo and should be mg]
f1 - ~0. i found a label for a more potent version of the same product, and it claimed 100% of the pufas were f3/f4. this is no doubt wrong, but further research indicates that the amount of la & ala in 1 g of algal oil is likely miniscule. at a 20:1 ratio, .6*(500/20)/1000 = 0.015 g.
f2 - ~0. likewise, almost all omega-3s in algae seem to be epa or dha, rather than ala.
f3 - .6*200 = 120 mg
f4 - .6*300 = 180 mg
k1 - ?. it's not clear if this organism makes or uses k1 or k2. in this meal, i'd actually be seeking to minimize any further consumption of either. while cyanobacteria produce k1 in very high amounts, and other types of heterotroph algae produce k2, i can't be sure for this one. other heterotrophs produce k1 at rates that could be as high as 5 µg, in 3 ml of this product. this is fat soluble and intake needs to be monitored. it might need to be measured. i would really like to find a source,
k2 - ?.
s - ?.

those are substantive adds, actually. enough that....

do i need yogurt? for b20 only, it seems. is that worth it?

note that this species of algae is a true algae, a eukaryote, and not a cyanobacteria. that is important in understanding bioavailability of b12; don't get your b12 from cyanobacteria, it doesn't work:

(the fuckers at springer will probably take that down, now)

i might not need yogurt. that's one way to deal with this.

i would rather eat the seaweed directly than buy oils, but it's just not available in the markets, and i can't afford to order it at the prices it runs for. i'll keep an eye out for it, in the long run.

but, what i'm learning is that algae is where fish get everything, which is obvious if you think about it for a second. if fish are great because of b12, d, epa & dha then algae is even better, so long as you get the right kind - they have all the good stuff without the pollutants in the fish. 

for now, this is stable. and i'm going to move to 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 
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
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

 b7
b12
f3,f4
calories 20.4 105 32 240 42 96 16817.5 11.25 59.7 125 37.4 6 960.25 <1000 0 32 992.25
cost .40 .15 .77 .96 .39 .99 .43 .19 .13 .14 .39 .04 .55 $5.53 <$3.33?? .10 .12 $5.75
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 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		 .026928
mg		 282
u:31		 >125 4
%		 1.5
%		 287.5
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		 .017748
mg		 253
u:43		 >131 20.5
%		 5
%		 278.5
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		 .08568
mg		 157
n:61
f:96
 >125
f<200		 4
%		 2
%		 163
n:65
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		 .02142
mg		 115.5
u:72.5		 >110 18
%		 3
%		 136.5
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		 .008568
mg		 222.5
u:61.5		 >118 0 1
%		 223.5
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		 1.836
μg
 186
u:120		 >171 0 5.5
%		 191.5
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 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		 .612
µg		 126
n:63
f:63		 >100
f<133		 1.75
%		 1.25
%		 129
n:66
f:63
b12 [t]
cobalamin
(2.4 μg) 		 0
 0
 0 0 0 80
%		 .6435
μg		 7.5
%		 187.5
%		 0 0
 0 .335988
μg		 315.5
n:48
f:267.5		 >250
n>30		 0 10
%		 325.5
n:48
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 ~
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		 8.8128
mg		 40.5 >30 ~
1.68
%		 ~
2.23
%		 44.5
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		 0 245
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 d3:
.4896
μg		 84
u:4
d2:72
d3:12		 >40 0 d2:
9
%		 93
d2:81
d3:12
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		 0 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		 0 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		 0 2.47904772727
g

154.94
%		 >30 0 .06
g

3.75%		 2.53904772727
g

158.69%
f3*
eicosa
pentaenoic
acid
(0.375 g)		 - - - - - - - - - - - - 120
mg		 .12
g

32%		 >30 - - .12
g

32%
f4*
docosa
hexaenoic
acid
(0.250 g)		 - - - - - - - - - - - - 180
mg		 .18
g

72%		 >30 - - .18
g

72%
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - 2.5033 <4 - - 2.5913
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 ? 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 ? 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
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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 992.25 - - 992.25 1000 2000
cost $5.75 - - $5.75 $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)		 287.5
 240.5 171.5 699.5 >375 -
b2 [g, j]
riboflavin
(1.3 mg)		 278.5 262 209.5 750 >393-
b3
niacin
(16 mg)		 163
n:65
f:98
 142
n:30
f:112		 73
n:1
f:72		 378
n:96
f:282		 >375 f:600
b4*
adenine
(75 mg)		 143 140 78
 361 >300 -
b5
pantothenic
acid
(5 mg)		 136.5 75.5 55 267 >330 -
b6
pyridoxine
(1.7 mg)		 223.5 193 152.5
569 >354 5882
b7 [h]
biotin
(35 μg)		 191.5 124.5 229 545 >857 -
b8*
inositol
(1000 mg)		 41 33.5 30 104.5>120 -
b9
[m, b11, r]
folic acid
(400 μg dfe)		 129
n:66
f:63		 139
n:64.5
f:74.5		 62.5
n:27
f:35.5		 330.5
n:157.5
f:173		 >300 f:400
b12 [t]
cobalamin
(2.4 μg) 		 325.5
n:48
f:277.5		 271
n:33.5
f:237.5		 257
n:69.5
f:187.5		 853.5
n:151
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)		 44.5 23 84.5 152 >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)		 93
d2:81
d3:12		 54
d2:45
d3:9		 51
d2:0
d3:51		 198
d2:126
d3:72		 >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)		 .12
g

32%		 .006
g

1.6%
 - .126
g

33.6%		 >120 240
f4*
docosa
hexaenoic
acid
(0.250 g)		 .18
g

72%		 .018
g

7.2%		 - .198
g

79.2%		 >120 240
f1:(f2+f3+f4)
ratio
 2.5913 3.73 3.40 3.129675 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 (strawberry-orange, or whatever)
- 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
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