Sunday, February 28, 2021

temporary full february, 2021 backup archive (not source material - to be permanently deleted when pdf uploads)

saturday, january 1, 2022

sunday, 
january 2, 2022

monday, january 3, 2022

tuesday, january 4, 2022

wednesday, january 5, 2022

thursday, january 6, 2022

friday, january 7, 2022

saturday, january 8, 2022

sundayjanuary 9, 2022

monday, january 10, 2022

tuesday, january 11, 2022

wednesday, january 12, 2022

thursday, january 13, 2022

friday, january 14, 2022

saturday, january 15, 2022

sundayjanuary 16, 2022

monday, january 17, 2022

tuesday, january 18, 2022

wednesday, january 19, 2022

thursday, january 20, 2022

friday, january 21, 2022

saturday, january 22, 2022

sundayjanuary 23, 2022

monday, january 24, 2022

tuesday, january 25, 2022

wednesday, january 26, 2022

thursday, january 27, 2022

friday, january 28, 2022

saturday, january 29, 2022

sunday, january 30 2022

monday, january 31, 2022

i'm still cleaning and finding an unexpected source of filth - underneath various table tops.

and, i'm wondering about that...

there's nothing underneath me now. but, all of this furniture was set up directly on top of the pot smoker, when i was in the apartment.

i'm pulling off layers of shit, and it's not clear to me exactly where it could possibly be coming from, except maybe that it's been sitting there the whole time.

if that's true, it's been there for 2.5 years. 

well, if that's true then i've found it, eventually, and gotten rid of it. let's hope it helps.
so, don't let them trick you into thinking this was about "german barbarism".

no.

nazism was strongly aligned with catholicism, and the most recent incarnation of roman imperialism. and, it was defeated yet again by the forces of german "barbarism", this time in strong alliance with the greeks, as it always is.
...and, as has been the case over and over again, the german cultural sphere, this time represented by british democracy, defeated it and wiped it out.

again.
the nazi state was in no way a historically german idea; it was, following napoleon, and perhaps preceding the european union, the most recent incarnation of the roman empire.

and, hitler was the emperor of it.
for all hitler's talk of aryan racial superiority, the man was culturally italian, through and through.
i've spoken a lot about this line between germans and romans in europe, but insofar as it relates to hitler, he was actually on the roman side of the divide. i tend to associate the germanic side with britain, not with germany.

i'm going to superimpose these ideas on to a map of occupied europe, to get the point across a little more clearly.


i know that that might be confusing if you don't know the history. i'm labeling the british german, the russians greek and the germans italian. what?

but, my narrative is about culture, it's not about race. and, in wwII, england was the embodiment of german anarchism, fighting in opposition to the italo-german roman reich. in fact, charlemagne's empire was roughly the same as hitler's, in terms of geography - and he fought against vikings, poles and anglo-saxons.

meanwhile in russia, the byzantine empire had turned into the soviet union.

this is just a quick note. i've actually written extensively on this. but, i hope it clarifies any confusion that might arrive by trying to interpret what i'm saying through the filter of ethnicity, which is a plague on the academy, but standard, nonetheless, nowadays
i initially ignored the kind of racist narrative in the documentary i just posted, because it's sort of a standard roman narrative to call everybody else backwards and barbaric; if you've read any roman history at all, you're just sort of used to the irony and have developed a habit of shrugging it off. you see these kinds of skewed narratives in church histories, as well.

at the end of the day, i'd rather be free than "civilized". so, if you're going to line these things up against each other, i'll choose the roman concept of barbarism over the roman concept of civilization in a second. sorry.

but, what actually happened over the next several centuries is that the german tribes slowly caught up (in contrast to the celtic tribes, which were slaughtered and eliminated). these pro-roman histories that lament the conflict that followed from the successful defeats of imperial rome in northern and central europe forget to remind you that roman victories did not mean integration, but genocide. i mean, it was always the romans that showed up to fight and slaughter, not the other way around - at least at first. so, to argue that the german defense against roman imperialism led to hitler (which is a strange argument, given that hitler was a catholic that was aligned with italy against russia, primarily), and this is a horrible thing, is actually kind of similar to the sort of argument that the nazis made, you're just forgetting that the romans were, actually, pretty much identical to the nazis, in the first place (and what the nazis largely modeled themselves after).

so, if the romans had won, there might have been peace....at the expense of yet another genocide. just add it to the list, right? it's kind of a shitty way to look at it when you're really cognizant of the truth of it. i'd rather flip it over - if the romans had been wiped out sooner, we wouldn't have had to deal with a thousand years worth of empire, and the nazis wouldn't have had an empire to emulate. 

but, the idea that the germans languished in backwardsness for the next 1000 years is completely wrong, and the only people that would honestly make that argument would be christians....and maybe muslims via christian sources, if they're so inclined to. as mentioned, what happened was that the germans caught up to the romans and eventually overtook and defeated them. this happened partly due to cultural diffusion, and largely due to the cultural decline in rome that took place after the adoption of christianity. but, it happened nonetheless.

these guys talk like 406 never happened, like rome was never sacked....

so, do i think these claims that charlemagne would not have existed if not for arminius are accurate? not at all. what was the first reich? the answer was the italo-german successor state of imperial rome, as started by charlemagne. charlemagne himself has overrun by vikings in a series of events that shadows the history. and, in the sense that there's a kernel of truth to it, that's not an alternate history with a happy ending - it's just an argument in favour of the widespread and frequent romanic genocides.
tactically speaking, there is much to be learned by indigenous peoples in studying the german defense of the rhine against imperial roman forces.

yeah, i've been in here less than an hour and i need the fan running, or i'm going to puke.

it's just filthy in here, and unresolvable...
yeah, i've been in here less than an hour and i need the fan running, or i'm going to puke.

it's just filthy in here, and unresolvable...
so, this is what i'm doing for the next few weeks until i catch up:

and, i'll have to devise some process around regular postings.
i just want to get to sitting down at a desk typing rather than sitting in bed typing. it's just a question of normalizing the process of actually working....

but, now i'm tired and need a nap - after breathing in piles of shit while cleaning. i just blew my nose and it was full of dust particles. it just demonstrates the necessity of what i'm doing - and how dirty it is in this space.

i haven't posted any pictures of this place, but it could be considered a two bedroom apartment without an eat-in kitchen. i'm using the living room as a studio space (even if i haven't been using it except as storage) and i'm using the "second bedroom" as an eat-in kitchen, even if i've actually been eating in bed (because my 90s laptop got hacked by the cops). if you compare it to the space i was blogging in, i've kind of flipped the living room with the studio due to size restraints. i need three rooms - somewhere to sleep, somewhere to record and somewhere to eat - and this has that; the previous basement really had four rooms, plus a semi-connected den for smoking pot in once in a while. this is a substantively smaller space, but is functionally similar. and, that place was honestly a bit bigger of a space than i really need...

i wanted to finish cleaning in here before i stopped to eat or sleep that's taking far too long, so i'm going to make take my pills , take at least a nap and get back to it after.
i've decided that i want to try to reconstruct some kind of concept of normality in here, even if it's going to be a while.

so, i've moved the chrome book from the bed to the desk, i've got the tunes running through the receiver and i'm going to reboot directly into the alter-reality.

i'm trying to rewind here and remember what year is what. i'm pretty sure that mellon collie and the infinite sadness was released in grade 9, so that sets grade 9 to starting in the fall of 1995.

uni 3 - 02/03  <--- that is a reference point i'm certain is correct
uni 2- 01/02
uni 1-  00/01
13 - 99/00
12 - 98/99
11 - 97/98
10 - 96/97
9 - 95/96
8  - 94/95 -
7 - 93/94 - 
6 - 92/93 - 
5 - 91/92 -    
4 - 90/91 -   <----this is what i need to catch up to, and then stay caught up with. it's currently march, 1991 in the alter-reality.
3 - 89/90 - 

i wanted to start the alter-reality journal in the summer of 1989, because i switched schools to start grade 3.

the mechanism, in the end,  will be that i'll find the journal somewhere and scan it. but, for now i need to produce a portrait of the artist as a young trans woman, and work this out as it comes up.

i wanted to do this in 2019, but i got bogged down and i need to stop getting bogged down and get to fucking work.

Saturday, February 27, 2021

what about the alter-reality?

well, i need to do something or other, yes. clearly...

let me think about this.
no, this is is silly and arbitrary.

let me just try and clean in here as much as i can and then actually get started on 2013 again once i've cleaned the place out.

i'm considering taking a different approach. i used to think the guy upstairs was just a disgusting idiot; i'm now convinced that he's a cop that is spying on me. so, what if i spend 10 hours a day cleaning in here for the next three months? what if i just lysol the walls every time he smokes?

if i'm right, and the fundamental problem is that i'm under surveillance, then this isn't passive, and essentially cutting off the action will have the effect of a boycott type action.
yeah, so i was going to do some rebuilding over late 2016 but then i remembered that i'd have to load up my youtube site and my word document at the same time. i can't just copy it out of the document, i have to regain a train of thought around it, and it's best to start from the beginning.

i slept all day; it's smoky in here, again. it's jut impossible to get your head around how absolutely disgusting these people are, or the absolutely terrible quality of life they must have. what's the point of living in such a degraded state, enslaved to the drugs like that? why bother existing as a useless zombie? just go kill yourself. fuck.

but, i'm going to want to hit a posting limit before i stop to clean and i'm going to do it by cross-referencing over 2019, like i was.
was lenin talking about his lobbyist buddies in new york banks?

this time, he starts off by talking about madisonian democracy and invokes the idea of organizational divide and conquer and then goes into his backwards bit about small business yet again. obliviously?  or, is there something else going on here?


madison would have gleefully propped up small businesses to break the power of unions.

dig the gar drop, though. GARRRRR!!!11!!!
i seem to have hit the limit for tonight already so i'll need to really stop to eat, now. and i guess i'll try to clean a little in here overnight.
maybe the type of music you like is produced by junkies and drugged-up buffoons.

but, it's not what the music i make is like.

check out the links, if you don't believe me - it's just too complicated for drugs, and i'd rather make nothing at all than find myself reduced to producing boring garbage for junkie retards.
marijuana makes people dumb.

i need the ability for clear and focused thinking, or i'm not into it. i'll ramble online, instead.
drugs have the tendency to convert intelligent, creative artists into blithering, retarded idiots.

i'm not doing that to myself - i'll wait it out.

the sanctity of the discography is too important.
why don't i do it like this, though...

i had a bunch of files put aside for rebuilding 2014-2017. if i post too fast, they'll shut me down for the night. so, if i post very fast, it will give me a down space to clean in, until i can rebuild this part of the apartment, at least.

yeah.

alright.

so, expect some rebuilding then.

when am i going to get past this? well, like i say - i can't work in the filth. so, it's up to the cop upstairs to stop smoking drugs in the house, or up to me to get to a more stable environment that is more conducive to creativity and abstract thinking, rather than this dirty space where i''m constantly tired and unfocused.
ok. i'm realizing the need for a rethink, here.

up until about september of last year, i was working on a series of liner notes for old records. i took what i hoped to be a minor break to work out a diet plan and found myself doing tons of research on it, to the point that i decided i wanted to write a book about it. when i first stopped for the diet project, i was also realizing the need to wait for the temperature to shift a little a little bit before i did a major cleaning operation in the basement. i was actually hoping to shift back into normal music production relatively quickly.

a few weeks ago, i started pulling back to consolidate the four blogs, as i started building up a text about the diet. and, then i wanted to build a text about the pandemic. and, i just keep pulling further and further back....

now, i want to build a text about the karen case, which would mean pulling back to mid 2018 and when i first moved in here.

and, if i'm going to do that then i need to do a round of serious archiving while i'm at it. is that actually worthwhile? should i go back to 2013?

if anything, the second-hand smoke in here has only gotten worse, so the cleaning seems pointless. but, now i have this messy pile of writing and i don't even know how to approach it. but, i need to refocus - and remember that i'm a musician first and foremost, and that i'm running out of existence to finish my discography in.

to be clear: this is all fundamental to the discography. but, i'm in a deep recursion and i'm realizing the need to break it.

i had just finished a major round of archiving in 2018, right? and i talked about wanting to do a round of archiving a last step before i got back to recording.

i can't seriously record in this basement, i can't think straight with all the drugs and pollution.

so, why don't i go back to see where i was. if i pick back up at a reasonable archiving point, i can start generating these subtexts as i archive, and kind of run it all off in one step.

...but, then, if i'm going to do that, why not rebuild first? yeah - that's right. i was going to rebuild first and then archive, which makes sense. but i needed to triple check the 2013 stuff, first.

shit.

ok.

let's go back to the start. and, let's hope it doesn't take too long.

that means:

1) cleaning down here as best i can. it's largely pointless - i'm living with a smoker and a drug addict. that's why i've stopped cleaning at all - there's no use in even vacuuming. it just stinks again five minutes later. but, i need to do a little bit, just to make setting some equipment back up feasible.
2) setting the pc back up with the laptop's hard drive was the simplest way that i was able to get a stable system, due to the apparent back door in the laptop that was allowing the cops to reboot the machine at will.
3) once i get the first reconstruction phase revamped - and finalized forever - i can rebuild and consolidate over 2014-2018.
4) then, i can archive over 2018-2021 while rebuilding these documents, and finishing the diet plan.

i actually don't think that'll take that long.

but i always say that.

it doesn't seem like there's going to be anything worthwhile to do this summer, and i'm not expecting to find myself frustrated the way i was last year, so i'd might as well get back to what i was doing.

right now, i'm going to stop to eat - and open the window to deal with the drugs from upstairs.

Friday, February 26, 2021

another high point on the second disc:

the second record has one of the best lines in rock music history, though:

"do you have an opinion?
a mind of your own?
i thought you were special..."

she had a healthy "i'm gonna kick your ass" celtic she-mother thing about her, that's kind of disappeared from the culture.



i spent a fair amount of time with the second garbage record, but it was quite obviously a very big shift in sound and it just didn't have the aesthetic that i liked about the first one. there's some high points, but it was a pretty hard shift out of abstract electro-goth-pop and into more traditional disco-funk, with a few ballads. so, it didn't keep my interest...

i only listened to the third one a few times.
go misunderstand me over there...

(points finger in distant direction)
so, i was supposed to go to an appointment this morning, then get back to what i was doing this evening, but the appointment was cancelled and i slept all day, instead.

i'm sorry that i spent the last week reading technical studies in peer-reviewed dentistry journals rather than studying 200 year-old novels written by people with degrees in grammar (if they had degrees at all...) or trying to make sense of useless philosophical nonsense with no discernible application to my life in the real world. i guess you got me all wrong. but, do us both a favour and go get me all wrong as far away from me as you can - and don't tell me i don't read for the crime of being productive with my time. as though oral health is unimportant and post-modernism is deeply compelling. you complete fucking idiots...

anyways.

that was longer than i wanted it to be, but i should be able to get back to what i was doing for the weekend, at least.  and, i'm rewinding back to dec, 2019 and making sure everything is both still in place and correct.
....+ the extra ridiculous version with the timothy leary sample that got rejected from last rights.


i just breathed this in and out.
reznor + vrenna + thirlwell + balance.

fuck.

there were two - and only two - tapes that i listened to in my walkman so much that i actually wore them out to the point that they started to warp:

- nin's fixed
- the first garbage record

i loved that record - somewhere halfway between mbv and the smashing pumpkins, with just enough of an electro-goth sheen to get my apathy on.

i used to rewind just for this one:



but, you would have been more likely to catch me listening to ministry, dead kennedys or skinny puppy.

and, if you know the politics these bands had, that's obvious from flipping through this - i'm a punk. to my bones.

manson was never punk at all - not even a little bit.

i was a big shirley manson fan:

i'm culturally descended from an industrial/punk lineage that largely saw manson as a lame, meathead poseur from day one.

like, the guy's claim to fame was a shitty mall goth cover of an eurythmics song.

 and, then he decided he wanted to be bowie or something.

i don't think i've heard anything he's done since like 1997.

this was one of my mom's favourite songs, and i grew up listening to the original version:

i'm a transgendered woman, i'm not a drag queen.
i have never said anything good about that guy, and have barely said anything about him at all.

and, i don't think i've ever posted one of his videos - not even ironically.
i have never listened to a marilyn manson record from start to finish and have been exceedingly critical of him as an unoriginal douche bag since the mid-90s.

he's not my style. at all.

sorry.
i was hoping to get through the dental stuff quickly, and then wasted the week on it.

not much happened regarding court stuff this week, but i'm going to update.

- the karen case has two components:
a) i left a message about filing with the divisional court and have yet to hear a response. i've just left a second message, now.
b) for the human rights case, the conflict of interest (the karen was apparently a lawyer in the crown's office. lol.) has been disclosed and is very concerning. like, did this woman get direction from higher up? i filed another form 10 with a form 12 on the 23rd. i have not received a response from the police regarding the transphobic statement.
c) i have now filed with the privacy commissioner about the omitted statement.
d) the conflict of interest has been disclosed.
e) i will eventually be filing a constitutional challenge in this case.
f) i am still looking at filing criminal charges against the karen, and the results of the fippa were helpful, but i want to wait for a few things to play out, first. locating ryan myon as a real person would be helpful. the conflict of interest is extremely concerning, but it makes filing directly with the justice of questionable value. i mean, this woman seems to work for the court, and that probably explains why the audio got altered. so, i want to file with the privacy commissioner, first, to see if i can get the statement. i'm going to need a strong case - the karen is basically a cop.

- the discrimination case against the hospital has two components:
a) i am awaiting the tribunal's response to set a hearing date.
b) i am awaiting the oiprd's report..
c) i have everything from the hospital, now.
d) a foia is filed with the cops and will arrive mid-month.
e) i have filed with the privacy commissioner.

- the discrimination case against the grocery store is now filed.


so, this week i am
- i have filed just about everything i can against the cop/karen and need responses before i can figure out how to approach criminal charges. i may want to go to a justice outside windsor.
- i may get a response in the oiprd case.

- the hospital case is in waiting, strictly.

- the case against the grocery store has now been filed

Thursday, February 25, 2021

so, what's next, then, if i've done as much with my teeth as i can figure out for now?

i should double check the legal stuff, for the night, and then get back to what i was doing for the weekend.

i got my report about the grocery store and need to file, amongst other things.
i just read up a little on how braces actually work and...

..ummm...

what?

i think i'll avoid dissolving my jawbone on purpose, at this point. that's what i'm trying to prevent.

it's frustrating - my teeth are cavity free, healthy and rock hard. i've done everything right. but, they're falling out, anyways.

fucking death. you can't avoid it, huh?
i say "crooked teeth", but it's more like crowding.

at the top of my mouth, both of the molars on either side that are closest to the centre of the mouth that are out of alignment and growing in behind the tooth line, and they both represent where the recession is worst - in the premolars and canines in front of them. that is, the recession is occurring in the the teeth that are properly aligned in front of the ones that are out of alignment. it was one of those "a-ha" moments, and now it's obvious.

on the bottom, both of my canines are growing inwards, and there is recession on the incisors adjacent to them. it's even more obvious, there.

can you straighten your teeth at 40 years old? or is that too dangerous? i just want my gums back...
so, what's the conclusion i'm coming to with my teeth?

1) i have some crooked teeth and it's causing some gum recession.
2) a few years ago, somebody went over my teeth with some concrete and covered up the roots, making it seem like they were ok.
3) over the last few years - and especially over the last few months - that resin has begun to rot, discolour and in places might be falling out. 
4) as the recession is mostly being caused by crooked teeth, the rotting of the amalgam has exposed a much deeper problem than was previously apparent. 
5) while drilling is no doubt a bad idea, as i don't seem to  have any cavities, i have to do something to fill in the space, which is slowly opening back up. otherwise, my teeth are going to start falling out due to recession, rather than cavitation.

so, what this guy did in 2013 appears to have been very bad and what i can do about it is not all that clear. i could get a bunch of gum grafts, if i could convince somebody to do it.

i did manage to get an audience with "my" dentist (i've seen this dentist briefly, once) for next week where i can run this by him. he told me i have a lot of stains and some substantive recession and suggested i not brush so hard - i think he got the point where others didn't, but undrestimated the severity of the recession, as has everyone. 

i'm hoping that restricting collagenase via medication can help address the problem, and have developed the following tactics:

increase collagen production:
- 100 mg of c with estrogen, supplemental.
- topical collagen. gelatin caps?

inhibit collagenase production:
- collagenase inhibitor (cysteine? low dose tetracyline?)
- white tea for coffee
i'm actually largely in agreement with what parenti is saying in his definition of culture, but i'm willing to use the inflammatory language that he's apparently trying to avoid: in the context of any actually really left-wing socialist theory, culture is not inherent to an individual's identity, but rather exists parallel to language and religion as a system created by the elite to control and dominate the working class with. culture is consequently just another system of repression and control, and leftists should be arguing that it needs to be abolished along with all of these other systems of control and repression. what's happened, unfortunately, is that liberals have taken over the discourse, and asserted these ideas of identity that the academy used to explicitly categorize as the ideology of "cultural conservatism" as foundational to this "new left", which is just a term used to neutralize and negate the left with. so, i'm actually in agreement with parenti on this point, and it's because he's leaning away from his authoritarian stalinist tendencies and reaching into the far left; he's really channeling somebody like bakunin. we don't always agree with parenti, but we can kind of "deal with him" out here on the ultra far left - he's reasonable enough on most issues. just don't ask him about stalinist crimes against humanity - that's when he gets maddening and outrageous.


i want to disagree with him a little when it come to small business, though. he's talking about small businesses creating jobs as this great thing in the modern economy, but he's missing the context of that happening, which was the collapse of unionism. so, yeah - jobs are being shifted out of unions and into small businesses, where workers become the virtual property of the small business owner. why is this good, exactly? it isn't - we should be resisting this shift of labour from unionized to non-unionized sources, and resisting the bourgeoisie at every chance.
i'm realizing i lost my train of thought with that and am going to need to seriously reevaluate when i get back to it in building the document up.
i'm posting the most recent version of the tables in order to print it for my doctor.

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
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h20

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b8
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b5 
b16


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h

h20
c
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b5,8,9
b16,20
c,e,f1
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h,l,k,m
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b8
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b5,7,8
b16,20
d,f1


b,na,p
s,k,ca
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h,i,l,k
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cal

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b5
b12,13
b16,20
k2


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zn

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b16,20


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c,v
b1,2
b3,4
b6,7
b9,12
b16

s, cr

k,c
cal

a
b3,5,7
b9,b15
b20
e, f1


na,cl
fe,zn,i
cal

b5,8
b15,16
b20, f1


na,mg, p,s,cl,k

mn,fe
zn

h,i,l,k
m,c,v
b8
b15

s,cl,zn

c
cal

e,f1

s

c
cal

b16
f1,f2


b,si
s,ni,zn

c



b12,16
f3,f4
f
calories 0 23.4 20.4 105 32 240 42 96 168 17.5 18.75159.27 125 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 Î¼g)
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 Î¼g 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 Î¼g) 
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
%
7
%
1.9
%
0 142
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
%
.4746
%
.4
%
.12
%
38.5
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
%
2.54
%
4
%
0 171.5
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
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
%
3.71
%
.9787
%
0 74.5
k:na
ratio
- - - - - - - - - - - - - - - - - 5.873 >2.5 - - - - 6.0355
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
5.6
μg
1.56
μg
1.755
μg
.273
μg
.08
μg
.06
μg
? 64 >40 .413
%
.17
%
.326
%
0 65
mn
manganese
(2.3 mg)
.102
mg
.3015
mg
.045
mg
.319
mg
.386
mg
.213
mg
.068
mg
~
.149174
mg
.0066
mg
.0025
mg
0 ~
.7272
mg
4.5
mg
.805
mg
.07176
mg
.2976
mg
? 347.5 >40 4.435
%
7.1739
%
2.971
%
0 362
fe
iron
(18 mg)
.0425
mg
.3105
mg
.078
mg
.307
mg
.41
mg
.825
mg
.214
mg
16
%
0 0 .3125
mg
~
20.3636
%
43.75
%
.7399
mg
.1936
mg
.6876
mg
.01326
mg
103 >80 .2361
%
.4
%
2
%
0 105.5
ni
nickel
(100 μg)
6.12
μg
? ? 4.72
μg
4.3
μg
51
μg
? 96
μg
0 0 10.25
μg
7.18
μg
8.685
μg
1.351
µg
25.6
µg
204
μg
? 419 >100 6.12
%
2.52
%
12
%
0 439.5
cu
copper
(900 μg)
149.6
µg
40.5
µg
69
µg
92
µg
48
µg
285
µg
90
µg
500
µg
18.975
µg
7.5
µg
18
µg
~
436.36
µg
468
µg
69.86
µg
66.24
µg
146.4
µg
2.04
µg
278.5 >40 16.62
%
1.66
%
6.94
%
0 303.5
zn
zinc
(11 mg)
.0085
mg
.189
mg-
.069
mg
.177
mg
.14
mg
.96
mg
.097
mg
16
%
.56925
mg
.485
mg
0 ~
26.1818
%
31.25
%
.5089
mg
.184
mg
.5208
mg
.03672
mg
109 >100 .077
%
1.28
%
2
%
0 112.5
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
26.75
%
4
μg
4.5
μg
.7
μg
1.56
μg
? ? 600.5 >100 7.55
%
3.1
%
60
%
0 671
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
(carnosine)
(histamine)
(980 mg)
0 ? 6.6
mg
91
mg
12
mg
74
mg
19
mg
140
mg
72.6
mg
71
mg
61.25
mg
- 193.5
mg
30.1
mg
50.56
mg
56.64
mg
~
3.07789
mg
90 >50
<145
0 1.5
%
1.7857
%
0 93
i
isoleucine
(1400 mg)
0 ? 27.9
mg
33
mg
16
mg
126
mg
35
mg
264
mg
160.875
mg
156.5
mg
127.5
mg
- 218.7
mg
34.02
mg
91.12
mg
107.52
mg
~
6.9007
mg
100 >50 0 2.57
%
2.357
%
0 105
l
leucine
(2940 mg)
0 ? 51.3
mg
80
mg
34
mg
214
mg
46
mg
428
mg
260.7
mg
288.5
mg
193.75
mg
- 417.6
mg
64.96
mg
132.72
mg
148.2
mg
~
19.526
mg
81 >50
<425
0 1.22
%
1.8197
%
0 84
k
lysine
(carnitine)
(2660 mg)
0 ? 21.6
mg
59
mg
26
mg
198
mg
42
mg
304
mg
212.85
mg
257
mg
229.5
mg
- 270
mg
42
mg
74.96
mg
103.44
mg
~
11.35
mg
69.5 >50
<280
0 .22556
%
1.4286
%
0 71
m
methionine
(ch3: sam)
(s: cysteine)
(728 mg)
0 ? 4.8
mg
9
mg
2
mg
57
mg
17
mg
64
mg
66.825
mg
84.5
mg
46
mg
- 105.3
mg
16.3
mg
39.52
mg
44.4
mg
~
2.64659
mg
76.5 >50
<158
0 0 .8667
%
0 77.5
c
cysteine
(taurine)
(glutathione)
(1072 mg)
0 ? ? 11
mg
6
mg
41
mg
21
mg
180.8
mg
23.925
mg
26
mg
25.5
mg
- 166.95
mg
25.97
mg
36.08
mg
40.8
mg
~
1.21547
mg
56.5>50
<107
0 3.676
%
0 0 60
f
phenylalanine
(ubiquinol)
(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
- - - - - - -
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
- - - - - - -
f + y
phenylalanine
+
tyrosine
(2310 mg)
0 - - - - - - - - - - - - - - - - - - - - - - -
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
153
mg
- 326.7
mg
50.82
mg
105.2
mg
128.64
mg
~
10.135
mg
96.5 >50
<
0 - - 0 -
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
- - - - - - -
q
glutamine
(mg)
0 ? ? ? ? ? ? ? ? ? ? - ? - - ? ? - - - - - - -
g
glycine
(creatine)
(heme)
(glutathione)
(1100+ 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
- - - - - - -
a
alanine
(carnosine)
(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
(glutathione)
( 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
(56 g)
0 .54
g
? ? ? ? ? ? ? ? ? - ? - - ? ? - >50
<89
- - - - -
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
ab1,2,3
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 Î¼g)
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 Î¼g 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 Î¼g) 
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 00 - 115.32
μg
0 ~
0
μg
0 0 0 - - - - - - - 64 40<s<100 0 0 64
k1+k2 - - - - - - - - - - - - - - - - - - - 89.5100<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 Î¼g)
~
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 Î¼g 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 Î¼g) 
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 - 2540<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 >80
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- - 1245.242250 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 Î¼g)
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 Î¼g 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 Î¼g) 
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)
142 - - 142 >300 999
f
fluorine
(4000 μg)
122.5 117.5+ 80+ 320+ >180 375
na
sodium
(1500 mg)
580.2619

38.6841266667%
599.2936

39.95%
1291.2

86.08%
2470.7555

164,717%
>150 min(k/2.5, 175)
mg
magnesium
(420 mg)
171.5 57.5 29 258 >180 1500
si
silicon
(20 mg)
245.5 - - 245.5 >300 150000
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)
3502.1984

74.5148595745%
2175.02

46.277%
679.4

14.4%
6356.6184

135
>180 -
k:na
ratio
6.0355- - 2.5727 >2.5 -
ca
calcium
(1300 mg)
86 67 49.5 202.5 >180 346.5
cr
chromium
(35 μg)
65 - - 65 >150 750
mn
manganese
(2.3 mg)
362 84 52 498 >180 717
fe
iron
(18 mg)
105.5 38.5 40.5 184.5
>270 675
ni
nickel
(100 μg)
439.5-- -- 439.5 >300 900
cu
copper
(900 μg)
303.5 57 26 386.5 >180 1666
zn
zinc
(11 mg)
109 56.5 68.5 234 >300 546
se
selenium
(55 μg)
93 102 247.5 442.5 >300 1090
mo
molybdenum
(45 μg)
671 16 - 687 >300 6666
i
iodine
(150 μg)
93 - - 93 >180 1099.5
a
m
i
n
o

a
c
i
d
s
h
histidine
(carnosine)
(histamine)
(980 mg)
93 - - 93 >150 435
i
isoleucine
(1400 mg)
105 - - 105 >150 -
l
leucine
(2940 mg)
84 - - 84 >150 1275
k
lysine
(carnitine)
(2660 mg)
71 - - 71 >150 845
m
methionine
(ch3: sam)
(s: cysteine)
(728 mg)
77.5 - - 77.5 >150 474
c
cysteine
(taurine)
(glutathione)
(1072 mg)
60 - - 60 >150 322
f
phenylalanine
(ubiquinol)
(2310 mg)
0 - - - - -
y
tyrosine
(560 mg)
0 - - - - -
f + y
phenylalanine
+
tyrosine
( mg)
0 - - - - -
t
threonine
(1400 mg)
0 - - - - -
w
tryptophan
(350 mg)
0 - - - - -
v
valine
(1820 mg)
0 - - - - -
r
arginine
(mg)
0 - - - - -
q
glutamine
(mg)
0 - - - - -
g
glycine
(creatine)
(heme)
(glutathione)
(1100+ mg)
0 - - - - -
p
proline
( mg)
0 - - - - -
a
alanine
(carnosine)
(mg)
0 - - - - -
d
aspartic acid
(mg)
0 - - - - -
n
asparagine
( mg)
0 - - - - -
e
glutamic acid
(glutathione)
( mg)
0 - - - - -
s
serine
(mg)
0 - - - - -
total
(56 mg)
0 - - - >150 265
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