Monday, December 14, 2020

so, i did get a stomach ache after eating, and it's actually ongoing, but it's mild, as well. so, i'm not sure what to think of it. why do i get mild discomfort from the fruit bowl sometimes and consistent violent reaction to the pasta bowl?

am i experiencing lingering effects from this morning, even?

because i slept all day (and, i passed right out; closed my eyes at 6:00 and woke up at 14:30), i ate a late breakfast. so, i'm going to skip the pasta and go to the eggs this morning and see what happens. hopefully, it cycles back around tomorrow night.

i'll start with a basic pasta bowl - fiber, pasta, cheese, soy - and then add ingredients in after.

but, what if it's not any specific thing i'm eating and has more to do with having some kind of partial intestinal blockage? hear me out

first, note that i've actually been generally constipated for the last few weeks. i'm not pooping regularly like i was when i first went on this diet, and it's not clear what i've done that would make that change. that was a positive observation, at first - i was very regular, all of a sudden. 

recently, i'm really only pooping when i'm pushing it out due to some kind of reaction. otherwise, i'm stagnant.

so, i wonder if what happened this morning might actually be instructive, if i'm just able to understand it correctly. is it possible that, by filling my stomach up with fibre, i pushed through an obstruction by the weight of the food? and, is that obstruction both the reason i'm sick after eating and the reason i'm constipated?

i'm used to just ignoring stuff like this until it goes away, but it's not going away. so, what can i do if i have a blockage?

the answer is that i can wait for it to go away, or i can get surgery, if they'll do it and it won't.

hrmmn.

when do i decide i have to deal with this somehow? i dunno.
"the general population doesn't know what's happening, and it doesn't even know that it doesn't know." - noam chomsky
and, so what can we say about these isis apologists?

they might be ignorant - and a lot of them are.

but, the bulk of them are crypto-fascists, nazis in disguse. and, they should be treated that way for their chosen alliances.
why hasn't assad stepped down yet, then?

well, it's not clear how many of his generals want him to, or how long a different civilian leader would last. his character may have even been irreversibly changed. the russians don't seem keen on it, either. so, i can't answer that question directly.

what i can say is that the situation on the ground seems to have effectively put the process on hold indefinitely - and that the saudis got what they really wanted, even though they lost the actual war.

they managed to pass a very minimal set of reforms in 2012 and had an election in 2014, but you really can't have a meaningful election in a country in the state syria was in then, or is even in now. there's another election scheduled for 2021, but it's still hard to imagine how you have an election in a country that remains in shambles. 
i'm going to do a very quick write-up on the situation in syria because, once again, the strawmen and red herring are coming out. i keep asking you to look up what i've actually said about any specific topic, rather than assign me to a side in your narrative, which i don't even uphold.

your narrative is fucking bullshit.

regarding iran, i'll state for the thousandth time that i would support targeted strikes to remove the leadership, and would oppose an invasion or occupation. i stand with the atheists and socialists on the ground in iran that want to overthrow the fundamentalist state and bring in a secular democracy. suggesting this is some kind of alliance with the saudis is retarded; i would also support targeted strikes to remove the leadership in saudi arabia and might suggest it would be most efficient to do both at the same time. for that reason, i don't necessarily oppose strikes against iran, but i would only support them in a very specific manner which is probably unlikely to actually happen in reality. i would no doubt oppose any actual plan to attack iran, but i cannot rule supporting it out, a priori.

if you refuse to consider strikes against iran, you're an apologist for the ayatollah and aligned with the theocracy and all of the oppression that entails. it's not going to go away on it's own, it must be destroyed. you should be ashamed of yourself - and you cannot call yourself a leftist, in good faith. you're a damned fucking liberal.

i am not a pacifist liberal, i am a revolutionary leftist. i understand the need for revolutionary overthrow, and the fundamental place of violence in the struggle against capitalism. if you renounce violence, you're just letting them win. and, that's one of the differences between being a revolutionary leftist and being a milquetoast progressive. it's a neat trick to attack the people on your left as being on your right, but these fake left "progressives" do it all of the fucking time.

that said, an attack on iran is not on the table and pretending that it is is disingenuous.

i do not believe that iran has the scientific or technical capability to build nuclear weapons, nor that it is likely to gain that capability any time soon, whether it wants to or not. the only way that iran will get a weapon is if some other country sells it one, and threats against it's sovereignty are more likely to make that happen, rather than less.

i oppose sanctions against iran.

but, back to syria. 

what's actually happened in syria? it doesn't matter what side of the bullshit narrative you're on, you almost certainly have no real idea what's actually happened in syria. the person closest to having some kind of clue in the public spotlight is tulsi gabbard, but i am far more pro-assad and far more pro-russia than tulsi gabbard is.

to understand how syria ended up the way it ended up, you have to go back to before the "arab spring", the pro-secular, pro-democracy & anti-religious uprisings that happened in egypt and north africa in early 2011. at the time, the younger assad had not been in power very long and was actually trying to orchestrate his way in to stepping down. it is really the story of the younger assad trying to turn the country over to a parliamentary democracy that grounds the real narrative in syria, and grasping it is fundamental to understanding why i take the positions i take.

so, the younger assad was not supposed to take over; he had an older brother, and it was the older brother that was groomed as the heir. as such, the younger assad spent much of the 90s in london, earning a phd in ophthalmology. at the time of his brother's death, he ran a successful ophthalmology practice in london. but, due to his brother's death, and then his father's death a few years later, he found himself in charge of the country.

whatever his father's character, and whatever his father's crimes as a puppet of the soviets and harbinger of arab socialism, assad the younger initially seemed, at best, disinterested. he seemed to want to go back to london, where he met his wife, from the start. fate's a bitch, though. i mean, did he have a choice? whether he did or not, he seemed intent on leaving power in a responsible fashion, so he set up a series of constitutional reforms over the course of the 00s that were supposed to be put to referendum over 2011. while these reforms were incremental, they would have ultimately set up a presidential election - allowing him to step down, and potentially return to london.

as this was coming to a conclusion, pro-democracy uprisings in tunisia & egypt started - uprisings that were viciously suppressed, ultimately culminating in a saudi-backed coup in egypt. it is with this backdrop that the the primarily saudi-backed foreign invasion of syria that happened after 2011 needs to be properly understood. 

there never was an uprising or a civil war in syria. it seems that there may have been some demonstrations by far-left secularists - communists, anarchists - that wanted the process sped up. but, unlike in egypt, syria was in the process of reform, and had a leader that was both eager to deliver and actively engaged in doing it. but, the saudis will not tolerate democracy in the region. fearful that a democratic syria may reignite protests in egypt and the greater region - including on the peninsula itself - they essentially invaded syria from the south with foreign mercenaries, then created an onslaught of fake news making it seem like there was some kind of uprising in the region. reinforcements were then sent in from iraq, under the isis banner. but, this was fundamentally a saudi invasion of syria to stamp out democracy in the region.

so, if you're pro-secular, pro-democracy & pro-socialism, where do you stand here? the answer is that you stand with assad against isis.

over time, the conflict became very complicated. the turks stepped in to stop the saudi advance, and it became a proxy war between the saudis and turks. when the turks started winning, the americans stepped in to restore the balance of power. and, then the russians had to step in to protect their client state - and ended up winning the war, outright. and, we can talk about that, strategically and tactically  - and i will.

but, as a leftist, my concern is the struggle on the ground, which pits the secular syrian state against the saudi theocracy - and i will stand with the syrian people against the islamic terrorists and condemn those that support these terrorists, either concretely or abstractly, absolutely, to the end.

to a leftist, that is the fight worth fighting - democracy v authoritarianism, self-ownership v tyranny, freedom v religion. and, it's complicated, but it's not ambiguous; it's crystal clear what the right side is and what the wrong side is.
this is deep cut central, so i should post the tune, even if it's just the one line that's relevant.

you may remember this one as the one with stand in the place that you work and got my spine, got my orange crush.



you could eat helium pills, i guess. it would require trapping helium air in collagen or something.

what would happen?

if you ate enough, you might float off. and, if you got caught by a current, you might start to expand, until you explode.

it would be like something from inspector gadget.
this is my mistake.

let me make it good.
to the extent that there may be something valid in some of these critiques, the point is irrelevant because the solution is unworkable - we can't be letting parents assert ownership over their teens. teens own their own bodies, and that's not up for debate. so, it's a dead-end.

be proactive. talk to your kids about it. in the end, they'll make a choice without you, whether you like it or not. all you can do is inform them with your own perspectives, and let them make their own choices.
the bottom line is that parents don't own their children and don't have any rights in the matter. so, it doesn't matter what they think, and it doesn't even matter if they're right.

teenagers are autonomous beings that own their own bodies and have 100% discretion to make their own decisions, whether their parents like it or not. and, the law has to uphold that autonomy and self-ownership - whether the teens are making a mistake or not.

further, the system is fundamentally correct to teach that gender is a social construct that we have the ability to transcend or reverse if we feel like it. arguing otherwise is backwards and ignorant.

maybe you got a tattoo or a piercing when you were 15 and regret it. you can tell me it's not the same thing, but it is the same thing, and the more you assert yourself over the teen, the more likely they are to rebel against you - and prove that they do own their own body and it is their autonomy that is paramount.
in fact, the reaction this morning was quite violent and quite demonstrative - i'm quite clearly reacting to something.

about halfway through the meal, i had to clear my bowels. and then had to clear my stomach. the beeturia is back. and, i slept for hours.

but, now i'm awake (if still exhausted) and otherwise feel good and am actually hungry again.

recent additions to the pasta bowl:

-anchovies
-garlic

the anchovies seem like the more likely culprit. i have been eating both of these in the forms of additives for years, though. maybe the anchovies were just spoiled, somehow.

i think i have enough data to conclude it's an allergy or reaction to otherwise spoiled food. and, i'll just have to carefully analyze the constituents of the pasta bowl one thing at a time until i get it.

so, i'll try this again tonight and take the anchovies, garlic & lime out.

for now, it's time for breakfast. 
nope - same thing.

fuck.
i'm pretty mask-agnostic in general, but bernie's a vulnerable old man. he's gotta be more careful than that.

this is everything, except yogurt. and mustard, because it's deemed unnecessary.
so, i finally got a pasta bowl, without yogurt.

my appetite is back. i feel good. let's see what happens.
listen, when you hate the world and everyone in it, there's cause for it - it's not frivolous. i posted the grothendieck link. this is perhaps the greatest mind of the previous century, and he just broke down, ceased to be able to function. he just couldn't live in this world anymore, he had to get out.

the hate and loathing and misanthropy is because of who and what you all are - your values, your beliefs, your behaviour. and, both capitalism and organized religion are primary targets, because of how horribly evil they both are.

but, that means that inside of every misanthrope there's a glimmer of hope for something better, and that's what a religious act can tap into. not only will the darkest of the dark readily grasp on to this when they find it, but they'll connect to it stronger than anything else.

so, it's workable. but, cyr isn't even close to hitting that, nor do i think it's even conscious of it or trying to. it's just an aging rock star trapped between two worlds, and having difficulty adjusting to himself.
it helped that they were this specific type of christian anarchist, of course.

but, that's just the point - it's a very, very small intersection point.

see, there's a certain self-deprecating irony built into being a goth kid.

i legitimately like this - i always did. it's inverted, maybe. but, i don't have to accept the theology to relate to it - i can take it as a story, and pull something out of it, regardless.



a good example of a band that was both able and unable to straddle this divide for me was live. live were an openly christian rock band at the height of the alternative rock period, and i remember having live and nine inch nails in the cd changer at the same time, christian imagery and all. for a while, in the late 90s and very early 00s, they managed to transcend it, and hit upon universal themes that didn't require any explicit belief to enjoy and agree with. but, then they fell into the abyss, and lost it all in a second - quite literally. sales caved the exact moment they crossed that line, and never came close to coming back.

the line is very fine, and yet very coarse at the same time.

frankly, if i were a pr person, i'd tell people to stay away from it, because it's far too easy to get it wrong. you're not supposed to talk about religion at dinner parties, right? well, maybe you shouldn't write records about it, either.

but, when it gets into people's heads, it's hard to get it out, and it takes over your life. it's easy to tell people not to write songs about god, but if that's where their heads are, there's often not much else they want to write about. and, then they end up lost to the world of art within a short amount of time, afterwards.

so, yes - you can write religiously themed music that appeals to atheists, anti-theists and skeptics. it's just very dangerous to try, if that's what your fan base mostly is, because if you screw it up, it could be fatal.
i just want to clarify a point.

if you're telling a story, via whatever medium, and you want to use religious imagery to get a point across, that's one thing. i might question the relevancy of using religious imagery in this day and age, but i'm not going to react poorly to an analogy; i'd be missing the point. the thermals wrote a concept record about escaping the united states (very atwoodian) that used a lot of religious imagery, and i actually think it was one of the best records released that decade.

and, if you get preachy i'll turn you off immediately. no patience for proselytization.

it's the "personal journey" or "walking with god" type songs that get into that grey area for me, because i have to actually listen to them a few times before i can decide if i actually think there's something universal in them or if it's just religious nonsense that i don't have time for.

i'm not a close-minded person, and i'll give a lot of things more time than it deserves. but, at the end of the day, i find religious writing to be ignorant, and i'm not going to listen to something i perceive as unintelligent. but, with somebody like corgan, there's a fine line - and that's the frustrating part. 

there's a lot of allusions to greek mythology on the record, which is longstanding. if he was just looking for an idea, he could pull it from the iliad just as easily as anywhere else. and, like i say; an allusion to lot or isaiah or yes, even jesus, is just literary, in context. i'm not averse to that, in principle. nor am i averse to an apocalyptic track that draws on revelations, or something; it's a little cliched to get into the seventh seal when singing about climate change, but he's done it before and it's the allusion that's worthwhile, not the eschatology of it.

but, he goes beyond that frequently on this disc, and i'm just not into it.

and, i'm finding the general lightness is starting to outweigh the novelty of a new pumpkins disc and am thinking about moving on. it was nice to hear for a bit, though - nice to chew on, nice to normalize.

also: jimmy chamberlain's presence is apparent, in the end. james iha's isn't.
so, i'm not doing a writeup on hydrogen water, and i can't find an rdi for hydrogen for obvious reasons. but, i can think of a way we get a lot of hydrogen - water.

in fact, i've recently supplemented the diet with a very large amount of water, and i need to enter it, regardless. so, that's the next update - i'm putting the water in. 

might there by any vitamins hiding in tap water? i can't prove it....

however, the usda has a water entry for each item, and it has been tapped (sorry) for data for each item, at the bottom of the chart.

so, the additions are all in the fruit chart, for now. i've added entries for the before and after meal water as meal items, as well as entry for the toothpaste spit in the coffee (obviously, that will lift if and when the water here refluoridates, but i can't wait for it). i've also added a line at the very bottom for water, explicitly, as a nutrient.

i'll update the other two charts when appropriate.

the current ai for water is 3700 ml, which i should get if i follow this strictly. so, here we go.

pre-meal - 850 ml
guava - 80.8*.3 = 24.24 ml
banana 88.4 ml
strawberry 90.95 ml
avocado 110 ml
kiwi 57.3 ml
soy - 92.03*4 = 368.12 ml
ice cream - 61*.825 = 50.325 ml
yogurt - 75.4*.5  = 37.7 ml
yeast -.03*5.08 = 0.1524 ml
vector cereal = .15*2.12 = 0.318 ml
all bran cereal - .45*2.12 = .954 ml
flax - .487 ml
algal oil - ?

(850 + 24.24 + 88.4 + 90.95 + 110 + 57.3 + 368.12 + 50.325 + 37.7 + .1524 + .318 + .954 + .487)/3700 =
0.45376929729---->45%

what's next?

helium is entirely inert and forms a gas above roughly 5 K, which is very cold. you really couldn't eat it if you tried. so, it's not entirely clear what would happen if you somehow succeeded in consuming it.

lithium is sometimes prescribed as a medication in place of lobotomy, but is not generally recognized as a nutrient of any sort. i would prefer to avoid lithium, thanks. that bassline, though.

beryllium is flat out poisonous. don't try to eat that.

and, boron looks ambiguous, so i'll start with that.

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.

pre-meal
water
fruit bowl
(12:00)
post-meal
water
coffee
tooth
paste
water
850
ml
+
3 tsp
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 tooth
paste
water
850 ml
+
3 tsp
coffee
1 cup
350 ml
choc
soy
50 ml
tooth
paste
spit
3 tsp
15 ml
total
raison
d'etre
f

h20

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

h20
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
f f
calories 0 20.4 105 32 240 42 96 16817.5 11.25 59.7 125 37.4 6 960.25 <1000 0 0 32 0 992.25
cost 0 .40 .15 .77 .96 .39 .99 .43 .19 .13 .14 .39 .04 .55 $5.53 <$3.33?? 0 .10 .12 0 $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)
0 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 0 r:2
%
0 38
r:35
c:3
b1
thiamin
(1.2 mg)
0 .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 0 4
%
1.5
%
0 287.5
b2 [g, j]
riboflavin
(1.3 mg)
0 .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:4
>131 0 20.5
%
5
%
0 278.5
b3
niacin
(16 mg)
0 .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
0 4
%
2
%
0 163
n:65
f:98
b4*
adenine
(75 mg)
0 ? 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 0 ? 5
%
0 143
b5
pantothenic
acid
(5 mg)
0 .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 0 18
%
3
%
0 136.5
b6
pyridoxine
(1.7 mg)
0 .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 0 1
%
0 223.5
b7 [h]
biotin
(35 Î¼g)
0 ?
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 0 5.5
%
0 191.5
b8*
inositol

(1000 mg)
0 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 0 1
%
0 41
b9
[m, b11, r]
folic acid
(400 Î¼g dfe)
0 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
0 1.75
%
1.25
%
0 129
n:66
f:63
b12 [t]
cobalamin
(2.4 Î¼g) 
0 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 0 10
%
0 325.5
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 0 1.5675
mg
1.65
mg
0 0 0 0 ~
0
3.2 t:>120
--->
0 0 0 0 --->
b15*
betaine
(550 mg)
0 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
~
0
0 35
b16*
choline
(550 mg)
0 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 0 ~
1.68
%
~
2.23
%
0 44.5
b20* [I]
l-carnitine
(29 mg)
0 .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 0 0 30.5
c
ascorbate
(90 mg)
0 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 0 0 245
d
calciferol
(15 μg)
0 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 0 d2:
9
%
0 93
d2:81
d3:12
e
alpha-
tocopherol
(15 mg)
0 .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 0 0 46.5
n:38.5
f1*
linoleic
acid
(17 g)
0 .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 0 .4
g

2.35%
0 7.35684772727
g

43.25%
f2*
alpha
linolenic
acid
(1.6 g)
0 .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 0 .06
g

3.75%
0 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
)
0 .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 0 1
%
0 65.5
k2
mena
quinone 
(180 μg
)
0 0 0 0 0 0 0 ~
55.85

μg
~
0

μg
0 0 0 0 ? 31 30<s<67 0 0 0 0 31
k1+k2 - - - - - - - - - - - - - - 95.5 90<s<110 - - - - 96.5
s*
salicylic
acid
(10 mg)
0 .606
mg
0 1.36
mg
.9
mg
.2208
mg
0 0.085
mg
.0425
mg
.024
mg
0 0 0 ? 32 >30 0 17.5
%
0 0 49.5
e
l
e
m
e
n
t
s
f
fluorine
(4000 μg)
900
μg
- 2.6
μg
4.4
μg
10.5
μg
- - - - - - - -
917.5 μg

22.9375 %
- 22.5
%
-
- 22.5
%
68
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 - - - - - -
h
2
o
h2o
water
(3700 ml)
850
ml
24.24
ml
88.4
ml
90.95
ml
110
ml
57.3
ml
368.12
ml
50.325
ml
37.7
ml
.1524
ml
.318
ml
.954
ml
.487
ml
? 45 >30
23
%
~
9.49
%
~
1.2436
%
~
.4
%
79


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 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 Î¼g)
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 Î¼g 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 Î¼g) 
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 Î¼g

.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 - -
h
2
o
h2o
water
(3700 ml)
79 - - 79 >120 -

*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