before i add in data for raspberries & cinnamon, which i've now purchased and can measure, i want to address the issue of taurine from an amino acid perspective, as it is clear that i will not otherwise meet taurine requirements in this bowl and have not entirely committed to keeping with the salami; in fact, at this point, i see little compelling evidence to continue with supplemental meat with the eggs at all, as doubling the eggs got me well past the rdi for pretty much everything. it seems like the eggs were their own best supplement. the only things i'd need the salami for are taurine & carnitine, which is the same as the other two meals, now.

so, if i take the salami out, then i'm essentially giving up on taurine as a vitamin, and i'm considering if i consequently shouldn't just take it out of the chart. it's not that i don't want to integrate taurine, it's that it really doesn't exist in the kinds of food i'd like to eat, and my body can synthesize it, so it's not worth it.

if i were to do that, i would need to move it to the cysteine row by ensuring that i get enough excess cysteine to generate the previously developed taurine rdi, in addition to existing requirements.

so, cysteine's rdi is 350 mg and 50% of that is 175 mg. that means i'd need the fruit bowl to have 175 mg to meet the cysteine requirements + an additional 60 mg to meet the rdi for taurine, which is being divided out evenly for taurine because it's being cut out from an existing calculation. that's 235 mg, total, which is 67.142857142%.

the incomplete tabulated amount in the fruit bowl for right now is:

(11 + 6 + 41 + 21 + 0 + 23.925 + 26 + 15.3 + 166.95 + 24 +.72928) = 335.90428 mg.

335.90428/350 = 0.95972651428

subtracting out the 60 mg for taurine,

335.90428 - 60 = 275.90428

then, 275.90428/350 = 0.78829794285 > .5.

so, taurine is out. it's unfortunate, but it's just not going to be possible for me to meet any sort of taurine requirements, and, as mentioned, i don't actually have to.

however, i will only formally remove the taurine row from the fruit bowl, for now, and will continue to tabulate taurine amounts as best i can for each meal until it is finalized. removing taurine will be a last step for each of the other two meals.

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 soy shake bowl																	post- meal water	coffee
		water 850 ml + 1/4 cup tooth paste	guava raw cut 1-3 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 150 ml (82.5 g)	0% cherry yogurt 2 tbsp 50 g	nut yeast 1 tsp 5 g	vector cereal 3/4 cup 40 g	all bran 3/4 cup 45 g	wheat bran 2 tsp 7 g	sun flower seeds 1 tsp 8 g	grd flax seed 1 tbsp 12 g	algal oil 1 tsp 5 ml	sum	bounds	water 850 ml +  1/4 cup tooth paste	coffee 1 cup 350 ml	choc soy 50 ml	tooth paste spit 1/4 cup 3 tsp	total
	raison d'etre	b,f,na se h20	b8 c s	cal b5  b16 b,si,cl k	c s b,cr	cal b5,8,9 b16,20 c,e,f1 k1,s b,na,k cr	b8 c k1 s b,na cr	cal a b5,7,8 b16,20 d,f1 b,na, cl,ca,cu se, mo h20	cal a b5 b12,13 b16,20 k2 na,cl i	a b16,20 na se	b1,2 b3,4 b6,7 b9,12 b16 na	cal a b3,5,7,9 b15,20 c, e, f1 b,na cl, i	cal b5,8 b15,16 b20, f1 b, na mg,p cl,k, mn,fe zn,se	b8 b15	cal e,f1	cal b16 f1,f2 na,si ni, se	b12,16 f3,f4			f
	calories	0	20.4	105	32	240	42	96	168	17.5	18.75	159.27	125	15.12	46.72	64.08	40	1189.84	>1000 <1200	0	0	32	0	1221.84
	cost	0	.40	.15	.77	.96	.39	.85	.43	.19	.22	.38	.39	.02	.06	.06	.92	$6.19	<$6.50	0	.14	.11	0	$6.44
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	~ 12.3636 %	0	0	0	0	0	44 r:41 c:3	40<r<150	0	0	r:2 %	0	46 r:43 c:3
	b1 thiamin (1.2 mg)	0	.0201 mg	.037 mg	.024 mg	.101 mg	.019 mg	12.8 %	0.033825 mg	3 %	259.375 %	~ 12.3636 %	75 %	.03661 mg	.1184 mg	.19728 mg	.04488 mg	415 u:52.5	>125	0	4 %	1.5 %	0	420.5
	b2 [g, j] riboflavin (1.3 mg)	0	.012 mg	.086 mg	.022 mg	.195 mg	.017 mg	40 %	.198 mg	5 %	240.625 %	~ 22.5454 %	12.5 %	.04039 mg	.0284 mg	.01932 mg	.02958 mg	370.5 u:49.5	>131	0	20.5 %	5 %	0	396
	b3 niacin (16 mg)	0	.3252 mg	.785 mg	.386 mg	2.61 mg	.235 mg	16 %	.0957 mg	.059 mg	109.375 %	~ 38.5454 %	31.25 %	.95046 mg	.6668 mg	.3696 mg	.1428 mg	236.5 n:72.5 f:164	>125 f<200	0	4 %	2 %	0	242.5 n:76.5 f:166
	b4* adenine (75 mg)	0	?	1.416 mg	0.5 mg	15.9 mg	?	30.88 mg	1.9449375 mg	1.025 mg	82.3 mg	1.6 mg	1.8 mg	.28 mg	?	?	?	182	>100	0	?	5 %	0	187
	b5 pantothenic acid (5 mg)	0	.1353 mg	.394 mg	.125 mg	2.08 mg	.126 mg	24 %	0.479325 mg	.194 mg	3.75 %	~ 18.9090 %	10 %	.15267 mg	.0904 mg	.1182 mg	.0357 mg	135 u:78.5	>110	0	18 %	3 %	0	156
	b6 pyridoxine (1.7 mg)	0	.033 mg	.433 mg	.047 mg	.386 mg	.043 mg	9.6 %	.0396 mg	.029 mg	221.875 %	~ 15.2727 %	12.5 %	.09121 mg	.1076 mg	.05676 mg	.01428 mg	334.5 u:75	>118	0	0	1 %	0	335.5
	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	75 %	~ 56.1039 %	7.515 μg	1.169 μg	6.408 μg	4.32 μg	3.06 μg	281 u:150	>171	0	0	5.5 %	0	286.5
	b8* inositol (1000 mg)	0	30 mg	0 mg	13 mg	69 mg	93.84 mg	27.552 mg	7.425 mg	8 mg	24.75 mg	12.24 mg	240.435 mg	47.95 mg	.96 mg	23.4 mg	?	59.5	>50	0	0	1 %	0	60.5
	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	59.375 %	40 %	12.5 %	5.53 μg	18.16 μg	10.44 μg	1.02 µg	181.5 n:70 f:111.5	>100 f<133	0	1.75 %	1.25 %	0	184.5 n:73 f:111.5
	b12 [t] cobalamin (2.4 μg)	0	0	0	0	0	0	80 %	.6435 μg	7.5 %	312.5 %	0	0	0	0	0	.55998 μg	450 n:57.5 f:392.5	>250 n>50	0	0	10 %	0	460 n:57.5 f:402.5
	b13* orotic acid (10 mg)	-	-	-	-	-	-	-	12.890625 mg	2.578125 mg	-	-	-	-	-	-	-	155	>100	-	-	-	-	155
	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	68 mg	162 mg	93.73 mg	2.832 mg	.372 mg	?	60.5	>50	0	~ 0	~ 0	0	60.5
	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	20.5 mg	7.6 mg	22.05 mg	5.208 mg	4.408 mg	9.444 mg	14.688 mg	46	>40	0	~ 1.68 %	~ 2.23 %	0	50
	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	.12 mg	.6 mg	.675 mg	.105 mg	.08 mg	.0612 mg	?	33	30>s>35	0	0	0	0	33
	c ascorbate (90 mg)	0	68.4 mg	10.3 mg	58.8 mg	15 mg	64 mg	0	0	0	0	~ 12.363636 %	0	0	.112 mg	.072 mg	0	253 u:240.5	>234	0	0	0	0	253
	d calciferol (20 μg)	0	0	0	0	0	0	d2: 72 %	d3: .165 μg	d3: 7.5 %	0	d3: ~ .727272 %	0	0	0	0	d3: .816 μg	85 u:5 d2:72 d3:13	>40	0	0	d2: 9 %	0	94 d2:81 d3:13
	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	~ 21.8181 %	.5355 mg	.1043 mg	2.8136 mg	.0372 mg	.00459 mg	80 n:58	>60 n>50	0	0	0	0	80 n:58
	f1* linoleic acid (17 g)	0	.0864 g	.0543 g	.09 g	2.511 g	.17 g	2.24 g	.226875 g	0	0	~ .872727 g	.837 g	.14273 g	1.84384 g	.70836 g	0	57.5	>50	0	0	2.35 %	0	59.5
	f2* alpha linolenic acid (1.6 g)	0	.0336 g	.0319 g	.065 g	.167 g	.029 g	.32 g	.144375 g	0	0	~ .07272 g	.0639 g	.01169 g	.0048 g	2.73756 g	0	230	>50	0	0	3.75 %	0	233.5
	f3* eicosa pentaenoic acid (0.375 g)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	200 mg	53	>50	-	-	-	-	53
	f4* docosa hexaenoic acid (0.250 g)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	300 mg	120	>50	-	-	-	-	120
	f1:(f2+f3+f4) ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	2.3396	<4	-	-	-	-	2.4008
	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	.3636 μg	2.34 μg	.133 μg	0	.516 μg	?	65	40<s<100	0	0	1 %	0	66
	k2 mena quinone  (180 μg)	0	0	0	0	0	0	0	78.18525 μg	~ 0 μg	0	0	0	0	0	0	?	43	40<s<100	0	0	0	0	43
	k1+k2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	108	100<s<130	-	-	-	-	109
	s* salicylic acid (10 mg)	0	.606 mg	0	1.36 mg	.9 mg	.2208 mg	0	.085 mg	.0425 mg	.04 mg	0	0	0	.0096 mg	0	?	32.5	>50	0	17.5 %	0	0	50
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	?	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	24	>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	.612 mg	30	30<s<100	.45 %	.948 %	.4 %	.098 %	32
	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 %	5.08 %	4 %	0	146
	al aluminum (0 mg)	.2125 mg	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	?	<2 mg	-	-	-	-	-
	si silicon (20 mg)	1.275 mg	0	5.6286 mg	~ .9916 mg	.96 mg	.1495 mg	2.32 mg	.0152 mg	.038 mg	~ 0	.325 mg	4.95 mg	-	-	16.8 mg	?	167	>100	6.375 %	2.625 %	1.45 %	>0	177.5
	si:al ratio	6	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	2+	>2	-	-	-	-	-
	p phosphorus (1250 mg)	.5605 mg	12 mg	26 mg	24 mg	78 mg	23.5 mg	16 %	86.625 mg	4 %	3 %	~ 2.7272 %	37.5 %	-	-	44.9 mg	2.8764 mg	87	>30	.04 %	1.7 %	2 %	>0	90.5
	cl chlorine (2300 mg)	1.275 mg	3 mg	94.4 mg	20 mg	9 mg	~ 3.17 mg	~ 73.519 mg	~ 82.70886 mg	~ 42.12025 mg	~ 8.6155 mg	~ 88.5696 mg	~ 363.76 mg	-	-	~ 3.216 mg	?	34.5	30<s<100	.055 %	.023 %	.4 %	>0	35
	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	3.366 mg	2915.86 62%	>30	.02 %	7.4 %	.9787 %	0	70
	k:na ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	6.3985	>2.5	-	-	-	-	6.2766
	ca calcium (1300 mg)	34 mg	5.4 mg	5.9 mg	16 mg	18 mg	23.5 mg	48 %	4.8 %	5 %	0	~ .54545 %	5 %	-	-	17.8 mg	2.0808 mg	72.5	30<s<115	2.615 %	1.09 %	6 %	>0	82
	cr chromium (35 μg)	.1445 μg	?	1 μg	3.2 μg	2.865 μg	~ 4.987 μg	~ .35058 μg	.225 μg	.447 μg	1.1 μg	2.1 μg	1.755 μg	-	-	.035 μg	?	52	>30	.413 %	.17 %	.326 %	0	53
	mn manganese (2.3 mg)	.102 mg	.045 mg	.319 mg	.386 mg	.213 mg	.068 mg	~ .149174 mg	.0066 mg	.0025 mg	0	~ .2727 mg	4.5 mg	-	-	.174 mg	?	271	>30	4.435 %	7.1739 %	2.971 %	0	285.5
	fe iron (18 mg)	.0425 mg	.078 mg	.307 mg	.41 mg	.825 mg	.214 mg	16 %	0	0	.1875 mg	~ 7.6363 %	43.75 %	-	-	.401 mg	.007956 mg	81 h:0	>50	.2361 %	.4 %	2 %	0	83.5 h:0
	ni nickel (100 μg)	6.12 μg	?	4.72 μg	4.3 μg	51 μg	?	96 μg	0	0	6.15 μg	1.965 μg	8.685 μg	-	-	119 μg	?	298	>100	6.12 %	2.52 %	12 %	0	318.5
	cu copper (900 μg)	149.6 µg	69 µg	92 µg	48 µg	285 µg	90 µg	500 µg	18.975 µg	7.5 µg	10.8 µg	~ 163.63 µg	468 µg	-	-	85 µg	1.224 µg	221	>30	16.62 %	1.66 %	6.94 %	0	246
	zn zinc (11 mg)	.0085 mg	.069 mg	.177 mg	.14 mg	.96 mg	.097 mg	16 %	.56925 mg	.485 mg	0	~ 9.8181 %	31.25 %	-	-	.304 mg	.022032 mg	82.5	>30	.077 %	1.28 %	2 %	0	86
	se selenium (55 μg)	1.7 μg	.18 μg	1.18 μg	.4 μg	.6 μg	.138 μg	7.2 μg	1.485 μg	1.8 μg	0	1.5375 μg	4.23 μg	-	-	1.78 μg	.07956 μg	40.5	>30	3.09 %	0	1.636 %	0	45
	mo molybdenum (45 μg)	3.4 μg	?	8.26 μg	9 μg	3 μg	~ 0 μg	216 μg	5.775 μg	2 μg	16.05 %	1.5 μg	4.5 μg	-	-	?	?	579	>100	7.55 %	3.1 %	60 %	0	649.5
	i iodine (150 μg)	3.4 μg	0	0	0	0	0	0	40.1775 μg	19.45 μg	0	~ 16.3636 %	4.725 μg	-	-	0	?	61.5	>30	2.26 %	.933 %	0	0	64.5
a m i n o a c i d s	h histidine (980 mg)	0	6.6 mg	91 mg	12 mg	74 mg	19 mg	140 mg	72.6 mg	71 mg	36.75 mg	-	193.5 mg	-	-	33 mg	~ 1.8467 mg	-	-	-	-	-	-	-
	i isoleucine (1400 mg)	0	27.9 mg	33 mg	16 mg	126 mg	35 mg	264 mg	160.875 mg	156.5 mg	76.5 mg	-	218.7 mg	-	-	63 mg	~ 4.14 mg	-	-	-	-	-	-	-
	l leucine (2940 mg)	0	51.3 mg	8 mg	34 mg	214 mg	46 mg	428 mg	260.7 mg	288.5 mg	116.25 mg	-	417.6 mg	-	-	86 mg	~ 11.7156 mg	-	-	-	-	-	-	-
	k lysine (2660 mg)	0	21.6 mg	59 mg	26 mg	198 mg	42 mg	304 mg	212.85 mg	257 mg	137.7 mg	-	270 mg	-	-	60 mg	~ 6.81 mg	-	-	-	-	-	-	-
	m methionine (1330 mg)	0	4.8 mg	9 mg	2 mg	57 mg	17 mg	64 mg	66.825 mg	84.5 mg	27.6 mg	-	105.3 mg	-	-	26 mg	~ 1.58796 mg	-	-	-	-	-	-	-
	f phenylalanine (2310 mg)	0	1.8 mg	58 mg	19 mg	146 mg	30 mg	260 mg	129.525 mg	156.5 mg	67.35 mg	-	267.75 mg	-	-	67 mg	~ 6.1989 mg	-	-	-	-	-	-	-
	t threonine (1400 mg)	0	28.8 mg	33 mg	20 mg	109 mg	32 mg	248 mg	120.45 mg	117.5 mg	85.65 mg	-	225 mg	-	-	54 mg	~ 4.6227 mg	-	-	-	-	-	-	-
	w tryptophan (350 mg)	0	6.6 mg	11 mg	8 mg	38 mg	10 mg	88 mg	37.125 mg	16 mg	15.3 mg	-	126.9 mg	-	-	21 mg	0	-	-	-	-	-	-	-
	v valine (1820 mg)	0	26.1 mg	55 mg	19 mg	161 mg	39 mg	268 mg	179.025 mg	237 mg	91.95 mg	-	326.7 mg	-	-	75 mg	~ 6.081 mg	-	-	-	-	-	-	-
	r arginine (mg)	0	19.5 mg	58 mg	28 mg	132 mg	56 mg	432 mg	103.125 mg	86 mg	76.5 mg	-	489.15 mg	-	-	135 mg	~ 9.1866 mg	-	-	-	-	-	-	-
	c cysteine (350 mg)	0	?	11 mg	6 mg	41 mg	21 mg	0 mg	23.925 mg	26 mg	15.3 mg	-	166.95 mg	-	-	24 mg	~ .72928 mg	96 c:78.5	>68 c>50	-	-	-	-	-
	q glutamine (mg)	0	?	?	?	?	?	?	?	?	?	-	?	-	-	?	?	-	-	-	-	-	-	-
	g glycine (mg)	0	38.4 mg	45 mg	26 mg	156 mg	41 mg	236 mg	76.725 mg	69 mg	76.5 mg	-	404.1 mg	-	-	87 mg	~ 4.5639 mg	-	-	-	-	-	-	-
	p proline (mg)	0	23.4 mg	33 mg	20 mg	147 mg	30 mg	340 mg	268.95 mg	339.5 mg	64.2 mg	-	396.9 mg	-	-	56 mg	~ 4.8933 mg	-	-	-	-	-	-	-
	y tyrosine (560 mg)	0	9.3 mg	11 mg	22 mg	74 mg	23 mg	204 mg	127.875 mg	144.5 mg	58.2 mg	-	196.2 mg	-	-	35 mg	~ 3.1994 mg	-	-	-	-	-	-	-
	a alanine (mg)	0	38.4 mg	47 mg	33 mg	164 mg	37 mg	240 mg	99.825 mg	122.5 mg	107.1 mg	-	344.25 mg	-	-	65 mg	~ 6.211 mg	-	-	-	-	-	-	-
	d aspartic acid (mg)	0	48.6 mg	146 mg	149 mg	354 mg	87 mg	664 mg	206.25 mg	227 mg	174.45 mg	-	508.5 mg	-	-	143 mg	~ 18.69 mg	-	-	-	-	-	-	-
	n asparagine ( mg)	0	?	?	?	?	?	?	?	?	?	-	?	-	-	?	?	-	-	-	-	-	-	-
	e glutamic acid ( mg)	0	99.9 mg	179 mg	98 mg	430 mg	127 mg	1124 mg	561.825 mg	561 mg	281.55 mg	-	1293.3 mg	-	-	283 mg	~ 20.7728 mg	-	-	-	-	-	-	-
	s serine (mg)	0	22.5 mg	47 mg	25 mg	171 mg	37 mg	324 mg	146.025 mg	177.5 mg	85.65 mg	-	307.8 mg	-	-	68 mg	~ 6.37535 mg	-	-	-	-	-	-	-
	u selenocysteine (mg)	0	?	?	?	?	?	?	?	?	?	-	?	-	-	?	?	-	-	-	-	-	-	-
	total (40 g)	0	?	?	?	?	?	?	?	?	?	-	?	-	-	?	?	-	>30 <125	-	-	-	-	-
i n o r g a n i c 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	-	-	?	?	>34.787 mg <45 mg	<60 mg	2.975 mg	1.225 mg	2.666 mg	-	52 mg

		caesar pasta salad bowl																					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	cayenne sauce 3-4 tbsp 15-20 ml	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 1 tbsp	t u r m e r i c	p e p p e r 30 mg	o r e g a n o	a n c h o v y *3	sum	bounds	coffee 1 cup 350 ml	choc soy 50 ml	total
	raison d'etre	b3,8,9 b15 f1 fe, cu	a 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	a	b1,2,3 b4,6,8 b9,12	f1, f2 mg,p mn, fe cu, zn	b5 e	-	-	-	-	-	f2
	calories	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>750 <1200	0	32	-
	cost	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	<$4.50	.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	385 μg	0	0	-	-	-	-	-	-	-	217.5 r:38 c:179.5	40<r<150 c>150	0	r:2 %	219.5 r:40 c:179.5
	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	.113 mg		.171 mg	-	.42 mg	-	1.08 mg	90 u:76	>110	18 %	3 %	111
	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	>50	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	>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>50	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:>180 --->	-	-	---->
	b15* betaine (550 mg)	77 mg	.175 mg	.44 mg	106 mg	.134 mg	-	.42 mg	1.6 mg	-	-	.50	-	-	-	-	-	-	-	-	33.5	>50	~ 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	>40	~ 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 (20 μg)	0	0	0	0	0	-	d3: .36 μg	d2: 36 %	d3: 1 μg	-	0	0	-	-	-	-	-	-	-	42.5 u:6.5 d2:36 d3:6.5	>40	0	d2: 9 %	51.5 d2:45 d3:6.5
	e alpha- tocopherol (15 mg)	.0605 mg	2.765 mg	.726 mg	.033 mg	.147 mg	-	.426 mg	.12 mg	0	5.53 mg	0	.313 mg	2.61 mg	-	-	-	-	-	-	84.5 n:84.5	>60 n>50	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%	>50	~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 %	>50	~0	.06 g 3.75%	1.5514 g 96.96%
	f3* eicosa pentaenoic acid (0.375 g)	-	-	-	-	-	-	.006 g	-	-	-	-	-	-	-	-	-	-	-	-	.006 g 1.6%	>50 <	-	-	.006 g 1.6%
	f4* docosa hexaenoic acid (0.250 g)	-	-	-	-	-	-	.018 g	-	-	-	-	-	-	-	-	-	-	-	-	.018 g 7.2%	>50 <	-	-	.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	40<s<100	0	1 %	26.5
	k2 mena quinone  (180 μg)	0	0	0	0	0	-	115.32 μg	0	~ 0 μg	0	0	0	-	-	-	-	-	-	-	64	40<s<100	0	0	64
	k1+k2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	89.5	100<s<130	0	1	90.5
	s* salicylic acid (10 mg)	0	1.05 mg	.253 mg	.0902 mg	-	-	0	0	0	-	.024 mg	-	-	-	-	-	-	-	-	16	>50	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	-	-	-	-
	cl chlorine (2300 mg)	-	-	-	-	-	-	-	-	-	-	.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 (35 μg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	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 (900 μg)	.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 (45 μg)	-	-	-	-	-	-	-	-	-	-	16.05 %	-	-	-	-	-	-	-	-	16	-	-	-	-
	i iodine (150 μg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

		fried eggs plate
		fried egg 4* 70 g	medium cheddar cheese raw sliced 60 g	margarine 4 tsp 20 g	whole wheat bread w/ germ + flax raw 2 slice 74 g	nut yeast 2 tsp 6 g	grape fruit juice 100 ml	sum	bounds
	raison d'etre	a b5,7,9 b12,b16 f1 p,fe zn,se	b5 b13 k2 ca	d, e	b5,8 f2 mn,fe	b1,2,3 b4,5,6 b9,12	b8,c
	calories	-	-	-	-	-	-	-	>500 <1200
	cost	-	-	-	-	-	-	-	<$4.00
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)	r:58 % c:13.8 μg	30 %	20 %	0	0	-	109.5 r:108 c:1.5	40<r<150
	b1 thiamin (1.2 mg)	0.12 mg	.0174 mg	0	21 %	311.25 %	-	343.5	>125
	b2 [g, j] riboflavin (1.3 mg)	1.368 mg	.2568 mg	0	6 %	288.75 %	-	419.5	>131
	b3 niacin (16 mg)	.228 mg	.0354 mg	0	13%	131.25 %	-	145.5 n:1.5 f: 144	>125 f<200
	b4* adenine (75 mg)	4.48 mg	4.92 mg	0	9.028 mg	98.76 mg	-	156	>100
	b5 pantothenic acid (5 mg)	4.584 mg	.246 mg	0	10 %	4.5 %	-	111 u:96.6	>110
	b6 pyridoxine (1.7 mg)	.510 mg	.0396 mg	0	7 %	266.25 %	-	305.5 u:32	>118
	b7 [h] biotin (35 μg)	~ 116.66 μg	1.038 μg	~ 9.094 μg	6 %	90 %	-	458 u:362	>171
	b8* inositol (1000 mg)	25.2 mg	5.4 mg	~ 32 mg	105.08 mg	29.7 mg	✓	30	>50
	b9 [m, b11, r] folic acid (400 μg dfe)	141 μg	36.2 μg	0	10 %	71.25 %	-	125.5 n:54.5 f: 71	>100 f<130
	b12 [t] cobalamin (2.4 μg)	2.676 μg	.66 μg	0	0	375 %	-	514 n:139 f:375	>250 n>50
	b13* orotic acid (10 mg)	-	~ 36 mg	-	-	-	-	360	>100
	b14* taurine (100 mg)	0	0	>0	0	0	0	-	t:>180 ---->
	b15* betaine (550 mg)	.818 mg	.42 mg	.02 mg	~ 149.04 mg	0	-	27	>50
	b16* choline (550 mg)	876 mg	9.9 mg	2.2 mg	19.98 mg	24.6 mg	-	169.5	>40
	b20* [I] l-carnitine (29 mg)	1.12 mg	2 mg	.21 mg	.5994 mg	.144 mg	-	14	30>s>35
	c ascorbate (90 mg)	0	0	0	0	0	✓	250	>234
	d calciferol (20 μg)	d3: 6.06 μg	d3: .36 μg	d3: 60 %	0	0	-	92 u:32 d2:0 d3:92	>40
	e alpha- tocopherol (15 mg)	3.6 mg	.468 mg	40 %	3 %	0		70 n:70	>60 n>50
	f1* linoleic acid (17 g)	6.46 g	.3462 g	3 g	1 g	0	-	10.8062 g 63.5%	>50
	f2* alpha linolenic acid (1.6 g)	.456 g	.2190 g	1 g	1.5 g	0	-	3.175 g 198%	>50
	f3* eicosa pentaenoic acid (0.375 g)	-	-	-	-	-	-	-	>50
	f4* docosa hexaenoic acid (0.250 g)	-	-	-	-	-	-	-	>50
	f1:(f2+f3+f4) ratio	-	-	-	-	-	-	3.40	<4
	k1 phyllo quinone  (120 μg)	15.48 μg	1.44 μg	12 μg	1 %	0	-	25	40<s<100
	k2 mena quinone  (180 μg)	17.3 μg	115.32 μg	0	0	0	0	73.5	40<s<100
	k1+k2	-	-	-	-	-	-	98.5	100<s<130
	s* salicylic acid (10 mg)	0	0	0	0	0	-	-	>50
e l e m e n t s	f fluorine (4000 μg)	-	-	-	-	-	-	-	-
	na sodium (1500 mg)	571.2 mg	360 mg	90 mg	270 mg	-	-	1291.2 86%	-
	mg magnesium (420 mg)	35.88 mg	16.2 mg	-	70 mg	-	-	29	-
	p phosphorus (1250 mg)	593.4 mg	276 mg	-	150 mg	-	-	81.5	-
	cl chlorine (2300 mg)	-	-	-	-	-	-	-	-
	k potassium (4700 mg)	419.4 mg	60 mg	-	200 mg	-	-	679.4 14%	-
	ca calcium (1300 mg)	171 mg	400 mg	-	75 mg	-	-	49.5
	cr chromium (35 μg)	-	-	-	-	-	-	-	-
	mn manganese (2.3 mg)	.084 mg	.0144 mg	-	1.15 mg	-	-	52
	fe iron (18 mg)	5.214 mg	.096 mg	-	2 mg	-	-	40.5	>50
	cu copper (900 μg)	.216 mg	.021 mg	-	-	-	-	26
	zn zinc (11 mg)	3.834 mg	2.244 mg	-	1.5 mg	-	-	68.5
	se selenium (55 μg)	91.2 μg	16.98 μg	-	28 μg	-	-	247.5
	mo molybdenum (45 μg)	-	-	-	-	-	-	-	-
	i iodine (150 μg)	-	-	-	-	-	-	-

		fruit soy shake bowl w/ coffee	caesar pasta salad bowl w/coffee	fried eggs plate
		sum	sum	sum	total	requirements	ul
	calories	1221.84	-	-	1221.84	2250	3000
	cost	$6.44	-	-	$6.44		$15.00
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)	46 r:43 c:3	219.5 r:40 c:179.5	109.5 r:108 c:1.5	375 r:191 c: 184	r>180 c>150	t:- r:450 c:-
	b1 thiamin (1.2 mg)	420.5	240.5	343.5	1004.5	>375	-
	b2 [g, j] riboflavin (1.3 mg)	396	262	419.5	1077.5	>393	-
	b3 niacin (16 mg)	242.5 n:76.5 f:166	142 n:30 f:112	145.5 n:1.5 f:144	530 n:108 f:422	>375	f:900
	b4* adenine (75 mg)	187	140	156	483	>300	-
	b5 pantothenic acid (5 mg)	156	111	111	378	>330	-
	b6 pyridoxine (1.7 mg)	335.5	193	305.5	834	>354	8823
	b7 [h] biotin (35 μg)	286.5	124.5	458	869	>857	-
	b8* inositol (1000 mg)	60.5	33.5	30	124	>180	-
	b9 [m, b11, r] folic acid (400 μg dfe)	184.5 n:73 f:111.5	139 n:64.5 f:74.5	125.5 n:54.5 f:71	449 n:192 f:257	>300	f:600
	b12 [t] cobalamin (2.4 μg)	460 n:57.5 f:402.5	271 n:33.5 f:237.5	514 n:139 f:375	1245 n:230 f:1015	>750 n>180	-
	b13* orotic acid (10 mg)	155	375	360	890	>300
	b14* taurine (100 mg)	60 from excess cysteine	>0	>0	60	>180
	b15* betaine (550 mg)	60.5	33.5	27	121	>180	300
	b16* choline (550 mg)	50	23	169.5	242.5	>180	300
	b20* [I] l-carnitine (29 mg)	33	17	14	64	>100	162
	c ascorbate (90 mg)	253	281.5	250	784.5	>700	2222
	d calciferol (20 μg)	94 d2:81 d3:13	51.5 d2:45 d3:6.5	92 d2:0 d3:92	237.5 d2:126 d3:111.5	>180 d3>150	750
	e alpha- tocopherol (15 mg)	80 n:58	84.5 n:84.5	70 n:70	234.5 n:212.5	>240 n>180	9999
	f1* linoleic acid (17 g)	10.183232 g 59.5	6.0242 g 35	10.8062 g 63	27.013632 g 157.5	>180	-
	f2* alpha linolenic acid (1.6 g)	3.741545 g 233.5	1.5514 g 97	3.175 g 198	8.467945 g 528.5	>180 >.25*f1	f1
	f3* eicosa pentaenoic acid (0.375 g)	.2 g 53	.006 g 1.6	-	.206 g 54.6	>180	360
	f4* docosa hexaenoic acid (0.250 g)	.3 g 120	.018 g 7.2	-	.318 g 127.2	>180	360
	f1:(f2+f3+f4) ratio	2.4008	3.73	3.40	3.0042	-	4
	k1 phyllo quinone  (120 μg)	66	26.5	25	117.5	>180	300
	k2 mena quinone  (180 μg)	43	64	73.5	180.5	>180	300
	k1+k2	109	90.5	98.5	298	>360	390
	s* salicylic acid (10 mg)	50	33.5	-	83.5	>180	14999
e l e m e n t s	b boron (3 mg)	118	-	-	118	>300	999
	f fluorine (4000 μg)	68.5		-	68.5	>180	375
	na sodium (1500 mg)	483.702 32.2468%	599.2936 39.95%	1291.2 86.08%	2374.1956 158.2797%	>150	min(230,k/2.5)
	mg magnesium (420 mg)	146	57.5	29	232.5	>180	1500
	al aluminum (0 mg)	?	-	-	-	0	6 mg
	si silicon (20 mg)	177.5	-	-	177.5	>300	150000
	si:al ratio	?	-	-	-		-
	p phosphorus (1250 mg)	90.5	63.5	81.5	235.5	>>180	360
	cl chlorine (2300 mg)	35	.3	-	35	>150	min(230,k/2.5)
	k potassium (4700 mg)	3310.5989 70.43827%	1736 36.936%	679.4 14.4%	5725.9989 121.5%	>180	-
	k:na ratio	6.2766	-	-	2.9347456	>2.5	-
	ca calcium (1300 mg)	82	67	49.5	198.5	>180	346.5
	cr chromium (35 μg)	53	-	-	53	>180	750
	mn manganese (2.3 mg)	285.5	84	52	421.5	>180	717
	fe iron (18 mg)	83.5 h:0	38.5	40.5	162.5 h:0	>180 h>75	375
	ni nickel (100 μg)	318.5	--	--	318.5	>300	900
	cu copper (900 μg)	246	57	26	329	>180	1666
	zn zinc (11 mg)	86	56.5	68.5	211	>180	546
	se selenium (55 μg)	45	102	247.5	394.5	>180	1090
	mo molybdenum (45 μg)	649.5	16	-	665.5	>300	6666
	i iodine (150 μg)	64.5	-	-	64.5	>180	1099.5
a m i n o a c i d s	h histidine (980 mg)	-	-	-	-	-	-
	i isoleucine (1400 mg)	-	-	-	-	-	-
	l leucine (2940 mg)	0	-	-	-	-	-
	k lysine (2660 mg)	0	-	-	-	-	-
	m methionine (1330 mg)	0	-	-	-	-	-
	f phenylalanine (2310 mg)	0	-	-	-	-	-
	t threonine (1400 mg)	0	-	-	-	-	-
	w tryptophan (350 mg)	0	-	-	-	-	-
	v valine (1820 mg)	0	-	-	-	-	-
	r arginine (mg)	0	-	-	-	-	-
	c cysteine (350 mg)	96 c:78.5	-	-	-	-	-
	q glutamine (mg)	0	-	-	-	-	-
	g glycine (mg)	0	-	-	-	-	-
	p proline ( mg)	0	-	-	-	-	-
	y tyrosine (560 mg)	0	-	-	-	-	-
	a alanine (mg)	0	-	-	-	-	-
	d aspartic acid (mg)	0	-	-	-	-	-
	n asparagine ( mg)	0	-	-	-	-	-
	e glutamic acid ( mg)	0	-	-	-	-	-
	s serine (mg)	0	-	-	-	-	-
	u selenocysteine (mg)	0	-	-	-	-	-
	total (40 mg)	0	-	-	-	>150	375
i n o r g a n i c s	h2o water (3700 ml)	79	-	-	79	>180	450
	no3 nitrate (0 mg)	52 mg	-	-	52 mg	0	300 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

- now foods microhydroxyapatite

- 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?

- spinach for betaine

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)

- quinoa is perhaps better for betaine

need:

==========

remaining items to enter or investigate:

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

15) allicin

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