so, i'm back where i was for the mineral update, except to add the raspberry in as an ingredient. this will also allow me to double check the logic on how much of each mineral i'm deciding i ought to get.

starting with hydrogen...

hydrogen

i have set the requirements for water up to 40% per meal, realizing i will far exceed that with the coffee & two waters, alone. 

raspberry - 88.75*.45 = 39.9375 ml

yeast - .05*5.08  = 0.254 ml

vector: .40*2.12   = .848 ml

wheat bran - 9.89*.07 = .6923 ml

sunflower seeds - 4.73*.08 = .3784 ml

flax - 6.96*.12 = .8352 ml

algal oil - 1.02*2.5/100 = .0255 ml

the new sum is:.

(850 + 39.9375 + 24.24 + 88.4 + 90.95 + 110 + 57.3 + 368.12 + 50.325 + 37.7 + .254 + .848 + .954 + .6923 + .3784 + .8352 + .0255)/3700 = 0.46512429729

boron

boron is being treated as a water-soluble vitamin, so the requirements are being set to 100%/meal, 300%+ total and that will not change.

raspberry:

https://cdnsciencepub.com/doi/pdf/10.4141/P03-107

vector:

i don't know how i found the initial data point of 12 µg/g and suspect i may have misread it from the data on sodium. i'm taking a midpoint of puffed rice & shredded wheat, which is (.53 + .76)/2 = .645

https://coek.info/pdf-concentrations-and-intakes-of-h-b-s-k-na-cl-and-nacl-in-foods-.html

wheat bran:

https://www.researchgate.net/publication/14255184_The_boron_content_of_selected_foods_and_the_estimation_of_its_daily_intake_among_free-living_subjects

flax:

https://library.ndsu.edu/ir/bitstream/handle/10365/23539/ndfr_19491101_v12_iss02_064.pdf?sequence=1&isAllowed=y

raspberry - (9+20)*.5*.045 = .6525 mg

yeast - 0

vector: .645*40/1000 = 0.0258

wheat bran - .32*.07 = .0224 mg

sunflower seeds - ?

flax - ((16/10000)/100)*12000  = 0.192

algal oil - ?

the new sum is:.

(.17 + .6525 + .12272 + .135 + 1.665 + .1794 + .457624 + .0297 + .023 + .0258 + .144 + .0224 + .192)/3 = 1.273048

nitrogen

i'm going to try to keep nitrates under 60 mg/meal, still. so, this is like carnitine - i'm just expanding the length of the day.

raspberries:

https://pubmed.ncbi.nlm.nih.gov/7777773/

raspberry - 36*.045 = 1.62 mg

yeast - ?

vector:  .138*40/30  = .184 mg

wheat bran - 7*.138/30 = .0322 mg

sunflower seeds - ?

flax - ? 

algal oil - ?

the new sum is:.

2.975 + 1.62 + 2.36 + 3.6 + 3.9388 + 21.3328 +.239479 + .065294 + .184 + .207 + .0322 = 

36.554573

fluorine

the key update for fluoride is the water, actually. there is still 1000*.00104 + 1000*.005 = 6.04 mg of fluoride in the used toothpaste, but i'm splitting it by 4 rather than watering it down. so, 6.04/4 = 1.51 mg of fluoride in each cup of water or coffee.

the fluoride requirements have increased to 50%/meal, as the rdi is a strict per day and intake should be steady.

adding the natural fluoride means, 

for the glasses of water: .125*.85 + 1.51 = 1.61625 mg

for the coffee: .125*.35 + 1.51 = 1.55375 mg

raspberry:

https://research.tees.ac.uk/ws/files/16162254/Fluoride_Database_UK_and_Ireland_food_and_drink_December_2019_.pdf

obviously, i advocate the use of fluoride, but these anti-fluoride goofs have compiled a lot of data, including some for raw wheat bran:

https://fluoridealert.org/researchers/pesticide/fluoride-residues-food/

this site claims sunflower seeds have no fluoride, which i'm going to interpret as trace:

http://www.somersaultlifecompany.com/wp-content/uploads/2016/08/power_of_seeds.pdf

raspberry - 1.57*.45 = .7065 µg

yeast - 0

vector:  19*.40   = 7.6 µg

wheat bran - 1000*7*((40/10000)/100) = .28 µg

sunflower seeds - trace

flax - trace

algal oil -  trace. while salt water seaweed is high in fluorine, this oil is made from a freshwater algae that exists in surface water, which has very low fluorine contents.

the new sum is:.

(1616.25 + .7065 + 10.2 + 2.6 + 4 + 10.5 + .69 + 49.58 + 12.375 + 6 + 7.65 + 12.15 + .289)/4000 =

0.433247625

sodium & potassium....& chlorine

the sodium requirements need to come up to 150%, total, as they are a per-day requirement that should attempt to not exceed the rdi. likewise, the upper limit needs to come up to min{100*2300*1.5/1500 = 230%, k/2.5}, the second condition in the statement remaining the same as it's a ratio. potassium, on the other hand, should come up to 180%, which is 150% of the previous 120%.

i am going to treat both of these items like fat soluble vitamins, in setting the minimum levels at 40%, but i'm actually going to be a tad low on sodium in the fruit bowl and i'm not going to upset myself about it. in fact, i'm going to do something different with sodium in setting different limit levels, with 35-60% as the range for the fruit & pasta bowls, and 35-100 as the range for the eggs bowl, which is just simply going to have far more salt. the fact that my first two meals are low in salt is a good thing, and the fact that the eggs make up for it means i catch up in the end. i see no good reason to balance this out.

if the first two end up max, 150 - 2*60 = 30, so the eggs bowl has to have at least 30. 35 is set.

if the first two end up minimal, 150*1.10 - 35*2 = 95, so 100 is a reasonable, round upper limit. while i have set maximal levels based on the 2300 mg/day "danger level" identified by the state, i would prefer to stick as close to the ai as i can, with sodium - i don't really want this much higher than 175%, total, which maintains the same ratio across.

so, why pretend then? i'm nowhere close to the 2300 mg/day limit. why not set the upper limit to 175% instead of 230%?

so, these are my actual bounds:

potassium:

ai: 4700.

requirements: >40% (1880 mg) /meal, >180% (8460 mg) total.

ul: n/a

let k be actual potassium amount.

k/na ratio:

k/x > 2.5 <-----> x < k/2.5. 

this shall be both per meal & total (which follows).

sodium

ai: 1500 mg

requirements: >35% (525 mg) per meal, >150% (2250 mg), total.

ul:  < 60% (900 mg) per meal for fruit & pasta & 100% (1500 mg) per meal for eggs, < min(k/2.5, 175% (2625)) mg total

raspberry - na: 1*.45 = .45 mg,  k: 151*.45 = 67.95 mg

yeast - na: 30*5/16 = 9.375 mg, k: 342*5/16 = 106.875 mg

vector: na: 212*40/55  = 154.181818182 mg, k: 175*40/55 = 127.272727273 mg

wheat bran - na: 2*.07 = .14 mg, k: 1182*.07 = 82.74

sunflower seeds - na: 9*.08 = .72 mg , k: 645*.08 = 51.6 mg

flax - na: 30*.12 = 3.6 mg, k 813*.12 = 97.56 mg

algal oil - na: 1.02*.001*1000 = 1.02 mg, k:1.02*.0055*1000 = 5.61 mg

toothpaste - na: 100*(1.51/(18.998403/41.98817) - 1.51)/1500 = .12%

the new sum is:.

na: (6.7569 + .45 + .6 + 1.18 + 1 + 10.5 + 2.07 + 48 + 54 + 27.5 + 9.375 + 154.181 + 237.5 + .14 + .72 + 3.6 + 1.02)/1500 = 0.37239526666

k: (1.0075 + 67.95 + 125.1 + 422 + 153 + 728 + 215 + 368 + 164.175 + 90 + 106.875 + 127.272 + 475 + 82.74 + 51.6 + 97.56 + 5.61)/4700 = 0.69806159574

k/na: (1.0075 + 67.95 + 125.1 + 422 + 153 + 728 + 215 + 368 + 164.175 + 90 + 106.875 + 127.272 + 475 + 82.74 + 51.6 + 97.56 + 5.61) / (6.7569 + .45 + .6 + 1.18 + 1 + 10.5 + 2.07 + 48 + 54 + 27.5 + 9.375 + 154.181 + 237.5 + .14 + .72 + 3.6 + 1.02) = 5.87348944106

chlorine comes in as an afterthought:

ai: 2300 mg

requirements: >35% (805 mg) per meal, >150% (350 mg), total.

ul:  < 60% (1380 mg) per meal for fruit & pasta & 100% (2300 mg) per meal for eggs, < min(k/2.5, 175% (4025)) mg total

raspberries:

http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data5h.html

sunflower:

http://cookcal.info/en/foodstuffs/product/60

raspberry - 20*.45 = 9 mg

yeast - (.605/.395)*(30*5/16) = 14.3591772152 mg

vector: (.605/.395)*(212*40/55) = 236.151898734 mg

wheat bran - 150*7/8 = 131.25 mg

sunflower seeds - 47*.08 = 3.76 mg

flax - (.605/.395)*30*.12 = 5.51392405063 mg

algal oil - ?

the new sum is:.

100*(1.275 + 9 + 3 + 94.4 + 20 + 9 + 3.17 + 73.519 + 82.7089 + 42.12025 + 14.359 + 236.15 + 363.76 + 131.25 + 3.76 + 5.5139)/2300 = 47.5

vitamin b5

i found that corporate pdf document for the fluoride content of sunflower seeds:

http://www.somersaultlifecompany.com/wp-content/uploads/2016/08/power_of_seeds.pdf

...and it's further confusing the point for the b5 content of sunflower seeds. 

the purpose of sunflower seeds was initially the b5. but, after sorting through data at the usda, i decided that there was an error in the information, as presented. the data has very high b5 numbers for roasted seeds, and much lower for dried seeds, which is bizarre because b5 is not heat stable, and roasting should degrade it. worse, the usda didn't provide sources for the higher numbers and did provide a source for the lower one. i consequently decided that i should pick the lower number, associated with the dried seeds, and deduce that the higher ones are some kind of mistake.

however, i've cross-referenced a bunch of the data at the above site with the usda's, and it's really pretty consistent, except to lowball. the usda has higher e calculations and higher b3 calculations, so you can't decide the company is inflating data - especially considering that it is trying to sell you on the e, then lowballing it relative to official government data. it's clearly not trying very hard, at least. that said, you expect a range - these aren't exact values. but, that's why i'm lowballing. i'm not interested in statistical nihilism. but, that means you want consistency where you can find it, and the 2.0 mg/oz total being presented by that document is about on par with what the usda is presenting for roasted rather than dry seeds. b5 isn't a trendy substance (although it maybe should be), so they don't have the motive to lowball e and inflate b5. but, they might be legitimately wrong. there is again no source, although this idea that an ounce of sunflower seeds contains 20% of the rdi for b5 seems to be what you get when you run an internet search, so we have some recycling going on, and the company may have fallen for bad data.

or, i might be wrong, and the data at the usda for roasted seeds might be right.

attempting a deeper search on google scholar more or less pulls up the same thing: while the information is legitimately inconsistent across the spectrum, books & serious academic papers tend to lean towards the lower numbers, whereas internet sites and pop science magazines tend to lean towards the 20% number.

can somebody do this with modern tools and methods for me?

there's a teaspoon of sunflower seeds in both bowls, so if i'm lowballing it, it'll come in higher than i'm calculating - by about 10%. and, that's fine.

magnesium

magnesium will be treated like a fat soluble vitamin, and it's requirements will come up to 40%/meal and 180%/total.

raspberry - 22*.45 = 9.9 mg

yeast - 0

vector: 10*40/55   = 7.272727272727272%

wheat bran - 611*.07 = 42.77 mg

sunflower seeds - 325*.08 = 26 mg

flax - 392*.12 = 47.04 mg

algal oil - ?

the new sum is:.

100*(6.94875 + 9.9 + 6.6 + 31.9 + 13 + 43.5 + 11.7 + 11.55 + 8 + 42.77 + 26 + 47.04)/420 + 32 + 7.2727272727 + 62.5 = 163.417667749

aluminum & silicon

i think we'll leave the aluminum upper limits exactly where they are, so it's like nitrates & carnitine.

 

i intentionally set up silicon as a water-soluble 100%/meal type affair and, as i'm not adjusting aluminum, i see little reason to adjust silicon. 

source:

https://www.cambridge.org/core/services/aop-cambridge-core/content/view/S0007114505002503

flax:

https://www.researchgate.net/figure/Estimation-of-silicon-content-in-flax-Si-content-in-flax-was-compared-with-Si_fig2_316526027

sunflower seeds, taken from a russian bot (it's a good rough estimate)

http://cookcal.info/en/foodstuffs/product/60

raspberry - .39*45/60 = 0.2925 mg

yeast - 0

vector: .13*40/6  = 0.86666666666 mg

wheat bran - 1.54*.07 = .1078 mg

sunflower seeds - 8*.08 = .64 mg

flax - 12000*.0024  = 28.8 mg

algal oil - .0102*

the new sum is:.

(1.275 + .2925 + 5.6286 + .9916 + .96 + .1495 + 2.32 + .0152 + .038 + .866 + 4.95 + .1078 +.64  + 28.8)/20 = 2.35171

extra sunflower seed data:

i found data at the russian bot site, so i should add it.

these adds are largely trivial.

boron: .1135*.08 = 0.00908

new total: (.17 + .6525 + .12272 + .135 + 1.665 + .1794 + .457624 + .0297 + .023 + .0258 + .144 + .0224 + .00908 + .192)/3 = 1.27607466667

fluoride: .091*.08 = 0.00728 mg = 7.28 µg

new total: (1616.25 + .7065 + 10.2 + 2.6 + 4 + 10.5 + .69 + 49.58 + 12.375 + 6 + 7.65 + 12.15 + 7.28 + .289)/4000 = 0.435067625

phosphorus:

phosphorus is being treated like a fat soluble vitamin and set to 40%/meal, as well.

raspberry - 29*.45 = 13.05 mg

yeast -20*5/20 = 5%

vector: 10*40/55   = 7.27272727272%

wheat bran - 1013*.07 = 70.91 mg

sunflower seeds - 660*.08 = 52.8 mg

flax - 642*.12 = 77.04 mg

algal oil - 1000*1.02*.0047  = 4.794 mg

the new sum is:.

100*(.5605 + 13.05 + 12 + 26 + 24 + 78 + 23.5 + 86.625 + 70.91 + 52.8 + 77.04 + 4.794)/1250 + 16 + 4 + 5 + 7.2727 + 37.5 = 107.31506

sulfur

i skipped sulfur because all existing requirements are tied strictly to amino acids and i didn't want to double up on it, but note that sunflower seeds are a leading source of sulfur and are now in both bowls. eggs are also a leading source of sulfur. garlic exists in the pasta bowl for now and may be removed, but i am considering adding broccoli. 

these are the sources of sulfur:

1) animal-based methionine - eggs, dairy

2) plant-based methionine - sunflower seeds, wheat, soy

3) cysteine - eggs

4) alium vegetables - garlic?

5) cruciferous vegetables - broccoli?

6) thiamin - yeast is the dominant source. way over the rdi.

7) biotin - yeast, vector, eggs are major sources. way over the rdi.

so, i'm not explicitly working this out, but i'm sure i'm meeting any reasonable requirements, and then some.

calcium

calcium will be treated like a fat soluble vitamin and set to 40%/meal, 180% total. as i remain a little leery about overdoing it with calcium, i'm going to increase the upper limit to 100%, but this is kind of trivial and just a check to ensure i'm not going haywire.

raspberry - 25*.45 = 11.25 mg

yeast - 0 

vector: 2*40/55   = 1.4545455%

wheat bran - 73*.07 = 5.11 mg

sunflower seeds - 78*.08 = 6.24 mg

flax - 255*.12 = 30.6 mg

algal oil - 1000*1.02*.0034 = 3.468 mg

the new sum is:.

100*(34 + 11.25 + 5.4 + 5.9 + 16 + 18 + 23.5 + 5.11 + 6.24 + 30.6 + 3.468)/1300 + 48 +4.8 + 5 + 1.4545 + 5 = 76.5212692308

this is where the periodic table trips over into transition metals, so i'm going to take a stop, except to add two non-metal items:

selenium

i'm actually adjusting selenium to a water-soluble vitamin and adjusting the per-meal rdi up to 100%, as well as the total per day up to 300%. i'm also removing selenocysteine from the list, as this item shouldn't be separately listed. i was quick with selenium previously, as i didn't really know a lot about it and wanted to get to the next step.

this helped me understand what our body does with selenium better:

https://www.nature.com/articles/s12276-020-0408-y

raspberry - .2*.45 = .09 µg

yeast - 5*40/20 = 10%

*soy milk - 5.59*1.6 = 8.944 µg

*ice cream - 3.5*.825 = 2.8875 µg

vector:  24.9*.4 = 9.96 µg

wheat bran - 77.6*.07 = 5.432 µg

sunflower seeds - 53*.08 = 4.24 µg

flax - 25.4*.12 = 3.048 µg

algal oil - 1000*1000*1.02*((.13/10000)/100) = 0.1326 mg

the new sum is:.

100*(.09 + .18 + 1.18 + .4 + .6 + .138 + 8.944 + 2.88755 + 1.8 + 9.96 + 4.23 + 5.432 + 4.24 + 3.048 + .1326)/55 + 10 = 88.6583636364

*recalculated to pick a different soy milk & ice cream value from usda that is hopefully more appropriate

- soymilk, original and vanilla, light, with added calcium, vitamins A and D instead of soymilk (all flavors), nonfat, with added calcium, vitamins A and D

- ice cream, vanilla, rich instead of ice cream, vanilla. this is premium ice cream, so it has a high milk content. i'd guess that's the difference.

regarding vector, the initial entry was as follows:

vector - (54 + 151)*.5*.015 = 1.5375 µg

however, i didn't record the source. oops.

i'm going to guess i found a usda supplemental document and took an average, and i can't find it now. it would suggest that you're looking at between 54 and 151 mg/kg - or 5.4-15.1 mg/100g. that seems a tad low relative to the other information i've found. as i can't source this, i can't analyze it and have to start from scratch. there will be a final, total update at the end that ensures i can source everything.

i may have taken data from wheat listed here:

https://ods.od.nih.gov/pubs/usdandb/Selenium-Content.pdf

...but, if that's what i did, the calculation is wrong because it's per cup (about 171 mg) rather than mg/kg and it should have been:

(54.9 + 151.6)*.5*(15/171) = 9.05701754386 µg

but, that number is for pure whole wheat, which isn't that good of an estimate, either. i'll catch this stuff in the end, hopefully. for right now, i'm simply not able to reconstruct what i was thinking.

(i found my  source:

https://www.fda.gov/media/77948/download

- crisped rice cereal - .151 mg/kg

- corn flakes - .054 mg/kg

that's not a very good estimate, and i clearly made it out of laziness, looking to move on)

there's an entry at the usda for "rice and wheat cereal bar", an idea very similar to what vector cereal is, that is 24.9 µg/100g. that would give 24.9*.15 = 3.735 µg, about a third of the previous amount, which is a good sanity check on the calculation. then, 24.9*.4 = 9.96 µg.

there's another sanity check here, which suggests "cereals" have around 20 µg/100g:

http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data5o.html

so, i'm using the cereal bar entry as an estimate.

but, i wanted to get to 100. so, what can i do, now?

well, i could note that the ear is 45 µg, which is 82% of 55 µg, and set the per-meal requirements to 82%, but this is a sort of a smudge. on the other hand, note that the other two meals are both well over 100% due to pasta & eggs, both major sources, and the impetus to boost the selenium through the roof shouldn't really be that intense.

something else i could do is note that one of the most concentrated sources here is the raw wheat bran, and note that i'm intending on boosting the wheat bran and decreasing the all bran, anyways. i need about 7 µg, which can happen easily if i move to 21 g of wheat bran, which would add an extra 10.864 µg, taking me up to 59.6261 µg. i could then, in theory, remove the all bran altogether, which i certainly won't actually do.

so, what i'm going to do for right now is flag it as lacking and move forwards, as it gives me a basis for reproportioning something i intended to do anyways.

iodine

iodine should be treated like a fat soluble vitamin, with requirements at 40%/meal & 180%/total.

source:

https://www.fda.gov/media/77948/download

raspberry - 0

yeast - 0

vector: 60*40/55   = 43.6363636364%

wheat bran - 1000*.105*.007 = 0.735

sunflower seeds - 1000*.079*.008 = .632

flax - 0

algal oil - ? 

the new sum is:.

100*(3.4 + 40.1775 + 19.45 + 4.725 + .735 + .632)/150 + 43.6363 = 89.7159666667

the next update will be for the transition metals.

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 7 fruits: raspberry, guava, banana, strawberry, avocado, kiwi, cherry + 3 dairy: soy milk, ice cream, yogurt  + 3 cereal: vector, all bran, wheat bran + 2 seeds: sunflower, flax + nutritional yeast, algal oil																		post- meal water	coffee
		water 850 ml + 1/4 cup tooth paste	rasp berry raw 9-11 45 g	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	prem 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 2 tsp	total
	raison d'etre	f h20	c s b	b8 c s	cal b5  b16 cl,k h20	c s cr h20	cal b5,8,9 b16,20 c,e,f1 k1,s b,na,k cr h20	b8 c k1 b,cr	cal a b5,7,8 b16,20 d,f1 b,na,p s, k,ca cu, mo h20	cal a b5 b12,13 b16,20 k2 na,s	a b16,20 na, s	b1,2 b3,4 b6,7 b9,12 b16	cal a b3,5,7 b9,b15 b20 e, f1 na,cl,s i	cal b5,8 b15,16 b20, f1 na,mg p,s,cl k,mn,fe zn	b8 b15 cl, s	cal e,f1 s	cal b16 f1,f2 b,si ni	b12,16 f3,f4			f
	calories	0	23.4	20.4	105	32	240	42	96	168	17.5	18.75	159.27	125	15.12	46.72	64.08	40	1213.24	>1000 <1200	0	0	32	0	1245.24
	cost	0	.64	.40	.15	.77	.96	.39	.85	.43	.19	.22	.38	.39	.02	.06	.06	.92	$6.83	<$6.50	0	.14	.11	0	$7.08
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 μg	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	.0144 mg	.0201 mg	.037 mg	.024 mg	.101 mg	.019 mg	12.8 %	~ .033825 mg	3 %	259.375 %	~ 12.3636 %	75 %	.03661 mg	.1184 mg	.19728 mg	.04488 mg	416 u:53.5	>125	0	4 %	1.5 %	0	421.5
	b2 [g, j] riboflavin (1.3 mg)	0	.0171 mg	.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	371.5 u:51	>131	0	20.5 %	5 %	0	397
	b3 niacin (16 mg)	0	.2691 mg	.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	238 n:74 f:164	>125 f<200	0	4 %	2 %	0	244 n:78 f:166
	b4* adenine (75 mg)	0	?	?	1.416 mg	0.5 mg	15.9 mg	?	30.88 mg	~ 1.94494 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	.14805 mg	.1353 mg	.394 mg	.125 mg	2.08 mg	.126 mg	24 %	.479325 mg	.194 mg	3.75 %	~ 18.9090 %	10 %	.15267 mg	.0904 mg	.1182 mg	.0357 mg	138 u:81.5	>110	0	18 %	3 %	0	159
	b6 pyridoxine (1.7 mg)	0	.02475 mg	.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	336 u:76.5	>118	0	0	1 %	0	337
	b7 [h] biotin (35 μg)	0	.9 μg	? 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	284 u:152.5	>171	0	0	5.5 %	0	289.5
	b8* inositol (1000 mg)	0	0 mg	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	9.45 μg	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	184 n:72.5 f:111.5	>100 f<133	0	1.75 %	1.25 %	0	187 n:75.5 f:111.5
	b12 [t] cobalamin (2.4 μg)	0	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)	-	-	-	-	-	-	-	-	~ 12.8906 mg	2.578125 mg	-	-	-	-	-	-	-	155	>100	-	-	-	-	155
	b15* betaine (550 mg)	0	.36 mg	.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	5.535 mg	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	47	>40	0	~ 1.68 %	~ 2.23 %	0	51
	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	11.79 mg	68.4 mg	10.3 mg	58.8 mg	15 mg	64 mg	0	0	0	0	~ 12.3636 %	0	0	.112 mg	.072 mg	0	266 u:253.5	>234	0	0	0	0	266
	d calciferol (20 μg)	0	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	.3915 mg	.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	82.5 n:60.5	>60 n>50	0	0	0	0	82.5 n:60.5
	f1* linoleic acid (17 g)	0	.11205 g	.0864 g	.0543 g	.09 g	2.511 g	.17 g	2.24 g	.226875 g	0	0	~ .8727 g	.837 g	.14273 g	1.84384 g	.70836 g	0	58	>50	0	0	2.35 %	0	60.5
	f2* alpha linolenic acid (1.6 g)	0	.0567 g	.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	233.5	>50	0	0	3.75 %	0	237
	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	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	2.33475	<4	-	-	-	-	2.3951
	k1 phyllo quinone  (120 μg)	0	3.51 μg	.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	?	68	40<s<100	0	0	1 %	0	69
	k2 mena quinone  (180 μg)	0	0	0	0	0	0	0	0	~ 78.1853 μg	~ 0 μg	0	0	0	0	0	0	?	43	40<s<100	0	0	0	0	43
	k1+k2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	111	100<s<130	-	-	-	-	112
	s* salicylic acid (10 mg)	0	2.313 mg	.606 mg	0	1.36 mg	.9 mg	.2208 mg	0	.085 mg	.0425 mg	.04 mg	0	0	0	.0096 mg	0	?	55.5	>50	0	17.5 %	0	0	73
e l e m e n t s	b boron (3 mg)	.17 mg	.6525 mg	?	.12272 mg	.135 mg	1.665 mg	.1794 mg	.457624 mg	.0297 mg	.023 mg	~ 0	.0258 mg	.144 mg	.0224 mg	.00908 mg	.192 mg	?	127.5	>100	5.67 %	3.5 %	1.9 %	0	138.5
	f fluorine (4000 μg)	1616.25 μg	.7065 μg	10.2 μg	2.6 μg	4 μg	10.5 μg	.69 μg	49.58 μg	12.375 μg	6 μg	~ 0	7.65 μg	12.15 μg	.289 µg	7.28 µg	~ 0	~ 0	43.5	>50 --->	40 %	1.09 %	.15 %	37.5 %	122.5
	na sodium (1500 mg)	~ 6.7569 mg	.45 mg	.6 mg	1.18 mg	1 mg	10.5 mg	2.07 mg	48 mg	54 mg	27.5 mg	9.375 mg	~ 154.181 mg	237.5 mg	.14 mg	.72 mg	3.6 mg	1.02 mg	37	35<s<60	.45 %	.948 %	.4 %	.12 %	39
	mg magnesium (420 mg)	6.94875 mg	9.9 mg	6.6 mg	31.9 mg	13 mg	43.5 mg	11.7 mg	32 %	11.55 mg	8 mg	0	~ 7.2727 %	62.5 %	42.77 mg	26 mg	47.04 mg	?	163	>40	1.65 %	5.08 %	4 %	0	174
	al aluminum (0 mg)	.2125 mg	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	?	<2 mg	-	-	-	-	-
	si silicon (20 mg)	1.275 mg	.2925 mg	0	5.6286 mg	~ .9916 mg	.96 mg	.1495 mg	2.32 mg	.0152 mg	.038 mg	~ 0	.866 mg	4.95 mg	.1078 mg	.64 mg	28.8 mg	?	235	>100	6.375 %	2.625 %	1.45 %	>0	245.5
	si:al ratio	6	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	2+	>2	-	-	-	-	-
	p phosphorus (1250 mg)	.5605 mg	13.05 mg	12 mg	26 mg	24 mg	78 mg	23.5 mg	16 %	86.625 mg	4 %	5 %	~ 7.2727 %	37.5 %	70.91 mg	52.8 mg	77.04 mg	4.794 mg	107	>40	.04 %	1.7 %	2 %	>0	111
	cl chlorine (2300 mg)	1.275 mg	9 mg	3 mg	94.4 mg	20 mg	9 mg	~ 3.17 mg	~ 73.519 mg	~ 82.7089 mg	~ 42.12025 mg	~ 14.359 mg	~ 236.15 mg	~ 363.76 mg	131.25 mg	3.76 mg	~ 5.5139 mg	?	47.5	35<s<60	.055 %	.023 %	.4 %	>0	48
	k potassium (4700 mg)	1.0075 mg	67.95 mg	125.1 mg	422 mg	153 mg	728 mg	215 mg	368 mg	164.175 mg	90 mg	106.875 mg	~ 127.272 mg	475 mg	82.74 mg	51.6 mg	97.56 mg	5.61 mg	69.5%	>40	.02 %	7.4 %	.9787 %	0	78
	k:na ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	5.873	>2.5	-	-	-	-	6.2578
	ca calcium (1300 mg)	34 mg	11.25 mg	5.4 mg	5.9 mg	16 mg	18 mg	23.5 mg	48 %	4.8 %	5 %	0	~ 1.4545 %	5 %	5.11 mg	6.24 mg	30.6 mg	3.468 mg	76.5	40<s<100	2.615 %	1.09 %	6 %	>0	86
	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	.09 µg	.18 μg	1.18 μg	.4 μg	.6 μg	.138 μg	8.944 μg	2.8875 μg	1.8 μg	10 %	9.96 μg	4.23 μg	5.432 µg	4.24 µg	3.048 μg	.1326 μg	88.5	>100	3.09 %	0	1.636 %	0	93
	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	0	40.1775 μg	19.45 μg	0	~ 43.6363 %	4.725 μg	.735 µg	.632 µg	0	?	89.5	>40	2.26 %	.933 %	0	0	93
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	-	-	-	-	-	-	-
	total (40 g)	0	-	?	?	?	?	?	?	?	?	?	-	?	-	-	?	?	-	>30 <125	-	-	-	-	-
i n o r g a n i c s	h2o water (3700 ml)	850 ml	39.9375 ml	24.24 ml	88.4 ml	90.95 ml	110 ml	57.3 ml	368.12 ml	50.325 ml	37.7 ml	.254 ml	.848 ml	.954 ml	.6923 ml	.3784 ml	.8352 ml	.0255 ml	46.5	>40 <100	23 %	~ 9.49 %	~ 1.2436 %	~ .4 %	80.5
	no3 nitrate (0 mg)	2.975 mg	1.62 mg	?	2.36 mg	~ 3.6 mg	3.9388 mg	?	21.3328 mg	.239479 mg	.065294 mg	?	.184 mg	.207 mg	.0322 mg	?	?	?	>36.55 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	374.5 mg	~ 64.125 mg	110.933 mg	64.5 mg	-	-	-	-	-	-	2175.02 46%	-	-	-	-
	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	1245.24	-	-	1245.24	2250	3000
	cost	$7.08	-	-	$7.08		$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)	421.5	240.5	343.5	1005.5	>375	-
	b2 [g, j] riboflavin (1.3 mg)	397	262	419.5	1078.5	>393	-
	b3 niacin (16 mg)	244 n:78 f:166	142 n:30 f:112	145.5 n:1.5 f:144	531.5 n:109.5 f:422	>375	f:900
	b4* adenine (75 mg)	187	140	156	483	>300	-
	b5 pantothenic acid (5 mg)	159	111	111	381	>330	-
	b6 pyridoxine (1.7 mg)	337	193	305.5	835.5	>354	8823
	b7 [h] biotin (35 μg)	289.5	124.5	458	872	>857	-
	b8* inositol (1000 mg)	60.5	33.5	30	124	>180	-
	b9 [m, b11, r] folic acid (400 μg dfe)	187 n:75.5 f:111.5	139 n:64.5 f:74.5	125.5 n:54.5 f:71	451.5 n:194.5 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)	51	23	169.5	243.5	>180	300
	b20* [I] l-carnitine (29 mg)	33	17	14	64	>100	162
	c ascorbate (90 mg)	266	281.5	250	797.5	>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)	82.5 n:60.5	84.5 n:84.5	70 n:70	237 n:215	>240 n>180	9999
	f1* linoleic acid (17 g)	10.294755 g 60.5	6.0242 g 35.5	10.8062 g 63.5	27.125155 g 159.5	>180	-
	f2* alpha linolenic acid (1.6 g)	3.798245 g 237	1.5514 g 97	3.175 g 198.5	8.524645 g 532.5	>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	2.3951	3.73	3.40	2.9977	-	4
	k1 phyllo quinone  (120 μg)	69	26.5	25	120.5	>180	300
	k2 mena quinone  (180 μg)	43	64	73.5	180.5	>180	300
	k1+k2	112	90.5	98.5	301	>360	390
	s* salicylic acid (10 mg)	73	33.5	-	106.5	>180	14999
e l e m e n t s	b boron (3 mg)	138.5	-	-	138.5	>300	999
	f fluorine (4000 μg)	122.5	117.5+	80+	320+	>180	375
	na sodium (1500 mg)	587.3629 39.15752666%	599.2936 39.95%	1291.2 86.08%	2477.8565 165.190%	>150	min(k/2.5, 175)
	mg magnesium (420 mg)	174	57.5	29	260.5	>180	1500
	al aluminum (0 mg)	?	-	-	-	0	6 mg
	si silicon (20 mg)	245.5	-	-	245.5	>300	150000
	si:al ratio	>2	-	-	>2	>2	-
	p phosphorus (1250 mg)	111	63.5	81.5	256	>>180	360
	cl chlorine (2300 mg)	48	.3	-	48	>150	min(k/2.5, 175)
	k potassium (4700 mg)	3675.6284 78.20485957%	2175.02 46.277%	679.4 14.4%	6530.0484 139	>180	-
	k:na ratio	6.2578	-	-	2.635	>2.5	-
	ca calcium (1300 mg)	86	67	49.5	202.5	>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)	93	102	247.5	442.5	>300	1090
	mo molybdenum (45 μg)	649.5	16	-	665.5	>300	6666
	i iodine (150 μg)	93	-	-	93	>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	-	-	-	-	-
	total (40 mg)	0	-	-	-	>150	375
i n o r g a n i c s	h2o water (3700 ml)	80.5	-	-	80.5	>180	450
	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

- 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