leucine
leucine is also primarily used to produce coenzyme a, as well as a specialized high energy fuel molecule used by specific organs in place of glucose, called acetoacetate. so, that should functionally act as another b5 boost, by another 5+ mg a day. i'm definitely getting my coA, afterall......
as an aside, when i did the b5 writeup i found the literature to produce an open question. humans were apparently replenishing coenzyme a even while fasting, indicating that b5 (or coA, generally) has some stores in the body, under the direction (in the literature.) that the whole point of b5 as a vitamin is that it's necessary to produce coA. that's why b5 is a vitamin - you need it for coA. or so i thought! i suggested maybe some was being stored in the liver, after all. i mean, it's not spontaneously generating - it's coming from somewhere. but, leucine & isoleucine have deep stores in the body, so that's a secondary explanation as to where the coA was coming from (in other words, i was sort of right in my deduction, and this is the answer). but, it opens the question as to how necessary b5 actually is, in the form of pantothenic acid, in the presence of sufficient leucine & isoleucine. i guess getting the rdi and then some for all three should ensure you're getting enough coA, which is something i wasn't sure about. is that part of the reason that the rdi for b5 got halved?
that said, b5 seems to be the better option for the production of coA due to blood sugar level regulation concerns and efficiency of conversion, so i wouldn't give up on b5 quite yet; conversely, i'm not getting a good answer as to why you need these specific amino acids, if you get enough b5. isoleucine deficiency is documented and apparently produces a hypoglycemia-like effect, but all the research i'm seeing is hypothetical - it "may" help produce hemoglobin, but they don't seem to know how. there actually seems to be a lot of overlap in the symptoms described by b5 & isoleucine deficiency, making you wonder if they aren't the same syndrome and what's actually happening is a broader coA deficiency. but, really the deficit of clear statements seems to suggest a deficit of basic underlying research. leucine seems to have more documented purposes, but the deficiency symptoms seem to be tied into a coA deficiency as well. this also appears to be vaguely understood at this time, but i admit that google may just be being less than useful to me. i can't find much....
while leucine has a longer list of known uses than isoleucine, i can't find any vitamin-like compounds that it acts as a precursor or cofactor in the production or metabolism of. there is a third amino acid, valine, that also seems to have the production of coA as a primary function, further blurring the necessity of vitamin b5, in absolute terms.
leucine also should have upper limits, as determined by this article:
as it's 500 mg/kg, if i set a lower limit of 50 kg,
500*50/2940 = 8.50340136054---->850%
150% of 850% is 1275%, so that's the total 36 hours upper limit.
50% of 850% is 425%, so that's the per meal upper limit.
i don't see any reason to think i'm close to these upper limits.
water - 0
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raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - 171*.3 = 51.3
banana - 8
strawberry - 34
avocado - 214
kiwi - 46
soy - 107*4 = 428
ice cream - 316*.825 = 260.7
yogurt - 577*.5 = 288.5
yeast - 775*5/20 = 193.75
vector cereal -
all bran cereal - 928*.45 = 417.6
wheat bran - 928*.07 = 64.96
sunflower seeds - 1659*.08 = 132.72
flax - 1235*.12 = 148.2
algal oil - 1020*.1922*.0996 = 19.5259824
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100*(51.3 + 8 + 34 + 214 + 46 + 428 + 260.7 + 288.5 + 193.75 + 417.6 + 64.96 + 132.72 + 148.2 + 19.526)/2940 = 78.4780952381 >50