so, this is the third run through which will add data for raspberries, which i expect closes the meal in terms of additions, and that the last remaining modifications will have to do with adjusting the amounts.
calories: 52*.45 = 23.4
total: 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
i'll want to take that down a tad, potentially by increasing the wheat bran and decreasing the all bran.
cost:
the cost of raspberries fluctuates between $1.88-$2.99/170 g, so, taking a midpoint,
(1.88 + 2.99)*.5*45/170 = 0.64455882352---->$0.64
the cost has come up higher than i want, but i want to remain flexible as i know the other two meals will be less. i will optimize this on the next pass.
total:
.64 + .40 + .15 + .77 + .96 + .39 + .85 + .43 + .19 + .22 + .38 + .39 + .02 + .06 + .06 + .92 =
6.83
vitamin a
2*.45 = .9 µg
sum:
c: (.9 + 9.3 + 3.54 + 1 + 10.5 + 2.76)/900 = 3%, no change.
vitamin b1
.032*.45 = 0.0144 mg
total:
100*(.0144 + .0201 + .037 + .024 + .101 + .019 + .033825 + .03661 + .1184 + .19728 + .04488 )/1.2 + 12.8 + 3 + 259.375 + 12.3636 + 75 = 416.413183333
vitamin b2
.038*.45 = 0.0171 mg
total:
100*(.0171 + .012 + .086 + .022 + .195 + .017 + .198 + .04039 + .0284 + .01932 + .02958)/1.3 + 40 + 5 + 240.625 + 22.5454 + 12.5 = 371.808092308
vitamin b3
.598*.45 = .2691 mg
total:
100*(.2691 + .3252 + .785 + .386 + 2.61 + .235 + .0957 +.059 +.95046 + .6668 + .3696 + .1428)/16 + 16 + 109.375 + 38.5454 + 31.25 = 238.262025
vitamin b4
?
vitamin b5
0.329*.45 = 0.14805 mg
total:
100*(.14805 + .1353 + .394 + .125 + 2.08 + .126 + .479325 + .194 + .15267 + .0904 + .1182 + .0357)/5 + 24 + 3.75 + 18.9090 + 10 = 138.2319
vitamin b6
.055*.45 = 0.02475 mg
total:
100*(.02475 + .033 + .433 + .047 + .386 + .043 + .0396 + .029 + .09121 + .1076 + .05676 + .01428)/1.7 + 9.6 + 221.875 + 15.2727 + 12.5 = 336.024170588
vitamin b7
source:
2*.45 = .9 µg
total:
100*(.9 + 1.652 + 0.8 + 7.95 + .966 + 15.6 + 2.145 + 1 + 7.515 + 1.169 + 6.408 + 4.32 + 3.06)/35 + 75 + 56.1039 = 283.918185714
vitamin b8
source:
it's 0.
vitamin b9
21*.45 = 9.45 µg
total:
100*(9.45 + 14.7 + 23.6 + 24 + 122 + 17.2 + 4.125 + 1 + 5.53 + 18.16 + 10.44 + 1.02)/400 + 9.6 + 59.375 + 40 + 12.5 = 184.28125
vitamin b15
.8*.45 = .36 mg
total:
(.36 + 0.03 + .118 + .2 + 1.05 + .345 + 3.2 + .9075 + .35 + 68 + 162 + 93.73 + 2.832 + .372)/550 =
0.60635363636
that's no effect.
vitamin b16
12.3*.45 = 5.535 mg
total:
(5.535 + 2.28 + 11.6 + 5.7 + 21.3 + 5.38 + 96 + 21.45 + 8 + 20.5 + 7.6 + 22.05 + 5.208 + 4.408 + 9.444 + 14.688)/550 = 0.47480545454
vitamin b20
i can't find a direct source, but the number should be very low.
vitamin c
26.2*.45 = 11.79 mg
total:
100*(11.79 + 68.4 + 10.3 + 58.8 + 15 + 64 + .112 + .072)/90 + 12.3636 = 266.2236
vitamin e
.87*.45 = .3915 mg
total:
100*(.3915 + .219 + .118 + .29 + 3.1 + 1.01 + .24 + .2475 +.5355 + .1043 + 2.8136 + .0372 + .00459)/15 + 21.8181 = 82.5593666667
vitamin f1
.249*.45 = .11205 g
(.11205 + .0864 + .0543 + .09 + 2.511 + .17 + 2.24 + .226875 + .8727 + .837 + .14273 + 1.84384 + .70836)/17 = 0.58207382352
vitamin f2
.126*.45 = .0567 g
total:
100*(.0567 + .0336 + .0319 + .065 + .167 + .029 + .32 + .144375 + .07272 + .0639 + .01169 + .0048 + 2.73756)/1.6 = 233.6403125
ratio:
(.11205 + .0864 + .0543 + .09 + 2.511 + .17 + 2.24 + .226875 + .8727 + .837 + .14273 + 1.84384 + .70836)/(.0567 + .0336 + .0319 + .065 + .167 + .029 + .32 + .144375 + .07272 + .0639 + .01169 + .0048 + 2.73756 + .5) = 2.33475294609
(17*.0235 + .11205 + .0864 + .0543 + .09 + 2.511 + .17 + 2.24 + .226875 + .8727 + .837 + .14273 + 1.84384 + .70836)/(1.6*.0375 + .0567 + .0336 + .0319 + .065 + .167 + .029 + .32 + .144375 + .07272 + .0639 + .01169 + .0048 + 2.73756 + .5) = 2.39510660746
vitamin k1
7.8*.45 = 3.51 µg
total:
(3.51 + .78 + .59 + 2.2 + 31.5 + 27.8 + 11.712 + .2475 + .1 +.3636 + 2.34 + .133 + .516)/120 = 0.68160083333
vitamin s
source:
5.14*.45 = 2.313 mg
total:
(2.313 + .606 + 1.36 + .9 + .2208 + .085 + .0425 + .04 + .0096)/10 = 0.55769
i wanted to do a separate post for optimizing, next, to try to get calorie & cost down, but i'm going to wait until i finish with both the minerals and amino acids first. note that i can actually go down to one avocado now, especially considering that most avocados are closer to 90 g than 75 g. that would instantly shave around 100 calories and roughly $0.50, enough to solve both problems. i'm not doing that yet because (1) i'd just end up throwing out rotten avocados for now and (2) i suspect i'll come in under $15.00 on the three combined, regardless. but, we'll see what this looks like in the end, and if i can cut the avocados down i will.
that means i should wait to tweak the raw wheat bran to all bran balance until i have all of the minerals in, too.
so, the next post will pick up on the first run and update data for all of the minerals.
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.
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 3 tsp |
total | ||
raison d'etre |
b,f,na se h20 |
c s |
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 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 b9,b15 b20 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 | 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 |
- | ? | .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 |
~ 82.7089 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 | 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) |
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)
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
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
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
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