Sunday, December 20, 2020

this feels like something out of neuromancer....

it seems like a lot of people are trying to use this product for more advanced decay than it can be used for. it's not going to fix advanced decay. but, that's just the point - if i get it in now when i'm just correcting tissue growth, that's probably the ideal.
this is the missing ingredient, and what they seem to be doing is injecting stem cells cultured from pigs. this is what i was trying to find previously, and had decided wasn't commercially available.

but, it's been on the market since the 90s.

i need to be clear: i don't have advanced periodontitis. the dentists are telling me that i don't even have gingivitis (although i'm wondering about that). they're telling me i have recession due to over-brushing, acidic foods and maybe some genetic factors. and, that i'm just 40. this is what happens when you make it to 40; take a good look at it, kids.

but, i don't want to wait. 

i didn't call the perrier dentist on friday because i slept in. in the morning....and, hopefully, i can at least get a clear answer regarding it.

obviously, i'd rather get somebody to do it for me, but if the problem is that i already have exposed roots, could i just buy it and try the injection, myself?

over the last two days, i've actually been seeing some of the areas of gum recession reverse and the damaged teeth start to reattach to the gum line. i don't want to assign this to any specific part of this, but it seems to suggest that the approach i'm taking - clean it as much as possible, then bombard it with minerals - is actually working, to do things that are usually only expected from more advanced treatments, like a root planing. 

over the last few days, i got a conventional cleaning and i've increased the frequency of my fluoride baths because my diet has been in flux. that is, it was sort of an accident. but, it's a happy accident, and i should keep with it.

to be clear: what i'm seeing isn't impossible. it's what you expect to see after a root planing. but, you don't expect to see it after a routine cleaning & fluoride treatment. so, that suggests two things:

1) this novamin + 5000 ppm fluoride treatment is actually effective at getting the teeth what they need to heal as much as they can, which is more than the science suggests is possible, which is....if it's an unattended, chemical reaction, it shouldn't cease happening over time, it should just get more difficult due to interference from plaque. so, if you clean it well enough and give it the right nutrients...but, i guess the right treatment has been elusive. if i'm on to something, it should be noted. it's too early to say, but it seems to be working.
2) despite what repeated dentists have said, i may have an infection under the gumline. i'm being told i'm overbrushing and eating the wrong foods and have stains from smoking and drinking coffee, but it doesn't seem right - some of them are clearly stains, and some of them look like more than that. i don't think they're cavities, exactly, but infections in the gums, themselves. that's why i wanted the fucking cleaning, to try and separate the infections from the cavities from the stains. so, some of the first dentists i saw wanted to drill into what have been shown to be stains, in the end; some are telling me what i think are infections are just stains. i'm getting both errors, it seems. so, i need a midpoint. if i'm right, it seems like repeatedly cleaning it (both the professional cleaning and the repeated surfactant use) is working to reverse the recession because it's killing the bacteria that are causing it. this is what a scaling & planing does - it gets under the gum line, eliminates the infection and then gets out of the way to let your mouth heal. the key point of the treatment is removing the infection. if it's mild enough that i can do that by scrubbing it with dish soap instead, great...but i need to understand it as what it is to get it right and not get confused and act like it's something it's not....

so, while this focus on over-cleaning was initially precautionary, it's starting to seem like it's the secret tactic that is letting everything else work to greater efficacy. the novamin & fluoride needs a clean surface to work, and seems to be working quite well in conjunction with the cleaning. and, my mouth seems to be healing on it's own in ways i've been told aren't possible, once the infection has been controlled and reversed.

on doing some random googling this afternoon, i stumbled upon the idea of a "gingival growth factor". apparently, when dentists get in there and mess with things, they apply a solution that stimulates growth in the gums, as a last step. my recession is currently still mild, so that might be enough, if i can find it. so, can i buy this? can i get it prescribed?

the change i'm making is to add the fluoride treatment to the post-eggs routine, so that i'm doing it twice a day instead of once. and, if the hydroxyapatite doesn't work quickly, i may start to do it three times a day.

i skipped pasta last night, and it seems like i slept in today and will skip breakfast, although i at least have my schedule cycled back around, even if i overslept. so, hopefully, i'll be back in a normal cycle starting tonight.

i need to revisit whether the posted data regarding minerals in tap water is reasonable, and then get to an aluminum post - which is starting to look like it might be scary. the fluoride removal was stupid, but the city is legitimately making steps to fix the lead problem. the aluminum issue, though, remains lurking.

even if aluminum isn't the primary factor in alzheimer's, it has no nutritional value to human consumption and shouldn't be allowed to accumulate in human tissue. it shouldn't be shrugged off. but, it's actually ubiquitous - it's not just in water, it's in produce. and, this is the part i'm struggling with - how do i get the aluminum out of my fruit?

for now, here's my oral routine schedule update, and it's coming with some optimism - this is working, and helping to clarify what needs to be done.

every day:
 
breakfast
- no coffee for three hours before eating.
- start with dish soap, soft brush  [anti-bacterial]
- follow with medium toothbrush & novamin toothpaste. discard spit. [may replace with stannous fluoride] [remove plaque]. 
- wait a half hour
- put 2 tsp (10 ml) of diluted spit from previous day into a large cup of water & drink it. wash measuring cup. [recover fluoride]
- eat breakfast (fruit bowl)
- swoosh with calcium carbonate right away  [to increase ph of mouth]
- brush with soft toothbrush & no product and rinse away with water [remove food]
- wait ten minutes
- brush with soft medium toothbrush & novamin toothpaste & discard spit. [remove food, apply fluoride]
- apply prevident with more novamin. leave in mouth for 20 minutes. spit into measuring cup. [fluoride treatment]
- dilute spit to 100 ml. cover. wait an hour. [recover fluoride]
- put 2 tsp [10 ml] of diluted spit in a large cup of water & drink it.  [recover fluoride]
- after, put 2 tsp [10 ml] of diluted spit in after breakfast coffee & drink it. [recover fluoride]
- swoosh with calcium carbonate after coffee.

supper:
- no coffee for three hours before eating.
- start with dish soap, soft brush [anti-bacterial]
- follow with medium toothbrush & novamin toothpaste. discard spit. [may replace with stannous fluoride] [remove plaque]
- wait a half hour
- put 2 tsp (10 ml) of diluted spit into a large cup of water & drink it. [recover fluoride]
- eat supper (pasta)
- swoosh with calcium carbonate right away [to increase ph of mouth]
- brush with soft toothbrush & no product and rinse away with water [remove food]
- wait ten minutes
- brush with soft medium toothbrush & novamin toothpaste & discard spit. [remove food, apply fluoride]
- apply hydroxyapatite powder. wait an hour. [remineralization treatment]
- put 2 tsp [10 ml] of diluted spit in a large cup of water & drink it. [recover fluoride]
- after, put 2 tsp [10 ml] of diluted spit in after supper coffee & drink it. [recover fluoride]
- swoosh with calcium carbonate after coffee.

late-night:
- no coffee for three hours before eating.
- start with dish soap, soft brush [anti-bacterial]
- follow with medium toothbrush & novamin toothpaste. discard spit.. [may replace with stannous fluoride] [remove plaque]
- wait a half hour
- put 2 tsp [10 ml] of diluted spit into a large cup of water & drink it [recover fluoride]
- eat late-night eggs
- swoosh with calcium carbonate right away [to increase ph of mouth]
- brush with soft toothbrush & no product and rinse away with water [remove food]
- wait ten minutes
- brush with soft medium toothbrush & novamin toothpaste & discard spit. [remove food, apply fluoride]
- apply prevident with more novamin. leave in mouth for 20 minutes. spit into measuring cup. [fluoride treatment]
- dilute spit to 100 ml. cover. wait an hour. [recover fluoride]
- put 2 tsp [10 ml] of diluted spit in a large cup of water & drink it.  [recover fluoride]

- sleep in the early morning, if i have to.

every three months:
- fluoride varnish
ok, so i seem to have misread the data with the water a little. 

the literature refers to several "provincial water quality monitoring stations", and i sort of assumed they were set up close to intake points, but that's actually not true - or at least not true for my own water supply. as i'm in the west of windsor, i thought i'd probably get water from either the riviere canard or the turkey creek spots, but it turns out that there's only one intake spot for windsor, lasalle & tecumseh and it's upstream from the dump points in detroit:


so, the quality monitoring station that i want to look more at is the little river one, which is circled.
hrmmn.

i had a talk with the owner here when there were water issues, and he claims the piping was all recently redone with pvc. so, i hope i'm ok with this.

so, aoc lost her treasured committee seat - which is important to her. and, it's silly to pretend it wouldn't be important to you, too. bernie loves his committee seats, too, because it gives him an opportunity to at least present an agenda, and that's better than not having anything at all. i mean, it's committee seats or filibusters, right? this idea that these seats are meaningless is pretty ignorant...

but, she lost her seat.

and, there'll be talk of the fact that this right-wing faction played hardball and got what it wanted, and it's easy enough to walk down that path, which has been laid out for us.

but, that's not the real reason they removed her. the real reason they removed her is that they sensed weakness and disarray - they saw an opportunity to pounce, and they took it. they only gave her the seat in the first place because they interpreted her as strong enough to make demands; now that the movement behind her is fracturing, she's no longer a threat to anybody. so, out she goes.

jimmy was right to present the tactic, but he's a doofus, and it's mostly his fault that she got turfed because he created all this division around her and made her look weak in the process of doing it.

so, now what?

go primary the bitch that got the seat, instead.

and, try to be a little less vicious when you disagree - because the fuckers take advantage of shit like this.
you don't understand, jimmy. the seat was a negotiation tactic in  all of these secret negotiations going in behind the scenes. it's the deal of the century. just you wait.

so, magnesium is necessary for bone health, amongst other things, but the idea that it should be taken in a specific ratio with potassium or calcium doesn't seem to be supported by much of anything and there are conflicting studies regarding both ratios and genders that, together, seem to suggest it's not particularly important, at all. i'm just going to stick to the rdis, which would produce a calcium: magnesium ratio of about 3:1 (but is going to be lower here, in actuality, as calcium has an upper limit and magnesium does not). 

i think i'm getting more than enough calcium without worrying about magnesium levels.

magnesium is not rapidly excreted, and builds up in bone instead. so, this should be treated as though it is fat soluble, even if there is no hard upper limit. in fact, it's apparently often difficult to tell if somebody is magnesium deficient or not because it tends to disappear into the person's body. so, excess magnesium may be easily removed, but it isn't used and removed like the b vitamins are - the daily amount should be seen as sufficient, for the day.

so, all data from the usda, or labels, except where stated.

water:

water - ((7.46 + 8.89)/2)*.85 = 6.94875 mg
========
guava -  22*.3 = 6.6 mg
banana  -  31.9 mg
strawberry  - 13 mg
avocado  -  43.5 mg
kiwi  -  11.7 mg
soy - 20*1.6 = 32%
ice cream -  14*.825 = 11.55 mg
yogurt - 16/2 = 8 mg
yeast -  0 mg
vector cereal - 10*15/55 = 2.72727272727%
all bran cereal -  50*45/36 = 62.5%
flax -  27.4 mg
algal oil -  ?

100(6.94875 + 6.6 + 31.9 + 13 + 43.5 + 11.7 + 11.55 + 8 + 27.4)/420 + 32 + 2.727272727 + 62.5 = 
135.465070346

i'm going to look into aluminum as a potential toxin and see if it's worthwhile to set an upper limit, next.

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
water
850 ml
+
tooth
paste
12.5
ml
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
.6 tsp
3 ml
sum bounds water
850 ml
+
 tooth
paste
12.5
ml
coffee
1 cup
350 ml
choc
soy
50 ml
tooth
paste
spit
3 tsp
12.5 ml
total
raison
d'etre
b,f,na

h20

b5,8
c
s
b5 
b20
c

b,k,mn
b5
c, e
s

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

b,na,k
b5,8
b20
c,e
k1
s

b,na
a
b3,4,5
b7,9,12
b16,20
d,f1,f2

b,na,
ca

h20
a
b5,7
b12,13
b16,20
k2

na
a
b5
b20

na
b1,2
b3,4
b6,7
b9,12
b16
a
b5,7,9
b15,20
e

b,na
b3,5,7
b8,9,15
b16,20
e,f1

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

na
b7
b12
f3,f4
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 μg)
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 μg 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 μg) 
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
b
boron
(3 mg)
.17
mg
? .12272
mg
.135
mg
1.665
mg
.1794
mg
.457624
mg
.0297
mg
.023
mg
~
0
.18
mg
.144
mg
.112
mg
? 3.21844 mg

107 %

>100 5.67
%
3.5
%
1.9
%
0 118
f
fluorine
(4000 μg)
861.25
μg
10.2
μg
2.6
μg
4
μg
10.5
μg
.69
μg
49.58
μg
12.375
μg
6
μg
~
0
2.85
μg
12.15
μg
? ~
0
972.195 μg

24.304875%

>30
--->
21.53
%
1.09
%
.15
%
21.53
%
68.5
na
sodium
(1500 mg)
~
6.7569
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
1.06
mg
455.71 mg

30%
30<s<35 .45
%
.145
%
.4
%
.098
%
31.5
mg
magnesium
(420 mg)
6.94875
mg
6.6
mg
31.9
mg
13
mg
43.5
mg
11.7
mg
32
%
11.55
mg
8
mg
0 ~
2.7272
%
62.5
%
27.4
mg
? 135.5 >30 1.65
%
.68
%
4
%
0 141.5
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
4.982
mg
79.5 - - - - - -
s
sulfur
(?)
- - - - - - - - - - - - - 7.844
mg
- - - - - - -
cl
chlorine
(2.3 g)
- - - - - - - - - .3
%
- - - - - - - - - - -
k
potassium
(4700 mg)
1.0075
mg
125.1
mg
422
mg
153
mg
728
mg
215
mg
368
mg
164.175
mg
90
mg
64.125
mg
~
47.7272
mg
475
mg
56.9
mg
5.83
mg
2915.86

62%
>40 .02
%
.0088
%
.9787
%
0 63
k:na
ratio
- - - - - - - - - - - - - - 6.3985 >2.5 - - - - 6.2766
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
3.604
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
1.378
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
.212
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
3.816
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
13.78
μg
21.5 - - - - - -
mo
molybdenum
(.045 mg)
- - - - - - - - - 16.05
%
- - - - 16 - - - - - -
i
iodine
(.15 mg)
- - - - - - - - - - ~
16.3636
%
- - - 16 - - - - - -
i
n
o
r
g
a
n
i
c

m
o
l
e
c
u
l
e
s

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
<100
23
%
~
9.49
%
~
1.2436
%
~
.4
%
79
no3
nitrate
(0 mg)
2.975
mg
? 2.36
mg
~
3.6
mg
3.9388
mg
? 21.3328
mg
.239479
mg
.065294
mg
? .069
mg
.207
mg
? ? >34.787343
mg

<45
mg
<60
mg
2.975
mg
1.225
mg
2.666
mg
- 52
mg


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
(4700 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

36.936%
- - - -
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
(4700 mg)
209.7
mg
30
mg
- 100
mg
- - 339.7

7.2%
-
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
b
boron
(3 mg)
118 - - 118 >300 667
f
fluorine
(4000 μg)
68.5
- 68.5 >120 250
na
sodium
(1500 mg)
472.113806

31.5%
599.2936

39.95%
645.6

43.04%
1717.007406

114.5%
>100 min(153, k/2.5)
mg
magnesium
(420 mg)
141.5 57.5 14.5 213.5>120 1000
p
phosphorus
(1250 mg)
79.5 63.5 40.5 183.5 240
s
sulfur
(?)
- - - - -
cl
chlorine
(2.3 g)
- .3 - - -
k
potassium
(4700 mg)
2963.28225

63%
1736

36.936%
339.7

7.2%
5038.98

107%
>120 -
k:na
ratio
6.2766 - - 2.9347456 >2.5 -
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 - -
i
n
o
r
g
a
n
i
c
h2o
water
(3700 ml)
79 - - 79 >120 300
no3
nitrate
(0 mg)
52
mg
- - 52
mg
0 200
mg

*not really

specific brands used:
- sensodyne repair & protect
- colgate prevident
- 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

- sensodyne repair & protect
- colgate prevident
- 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

- sensodyne repair & protect
- colgate prevident
- 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