Friday, May 7, 2021

but, i am going to have to rip this table out of the other posting sequence, as it's no longer relevant:

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 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 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>50
---->		 - - -
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%		 35<s<60 - - -
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>40 - - -
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 >40- - -
cl
chlorine
(2300 mg)		 - - - - - - - - - - .3
%		 - - - - - - - - .3 35<s<60 - - -
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%		 >40 - - -
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		 - - - - - - - 67.3640<s<100- - -
cr
chromium
(35 μg)		 - - - - - - - - - - - - - - - - - - - - >40 - - -
mn
manganese
(2.3 mg)		 .50435
mg		 .196
mg		 .1573
mg		 .27
mg		 .005
mg		 - .0162
mg		 - - - .9
%		 .766
mg		 - - - - - - - 84 >40- - -
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 >80- - -
cu
copper
(900 μg)
.15895
mg
 .02975
mg		 .0495
mg		 .061
mg		 .044
mg		 - .018
mg		 - - - 1.2
%		 .142
mg		 - - - - - - - 57.111 >40- - -
zn
zinc
(11 mg)		 .7755
mg		 .4375
mg		 .264
mg		 .287
mg		 .074
mg		 - 2.184
mg		 8
%		 - - 3.75
%		 .941
mg		 - - - - - - - 56.868 >100- - -
se
selenium
(55 μg)		 34.76
μg		 .175
μg		 .11
μg		 .574
μg		 .268
μg		 - 17.1
μg		 - - - 6
%		 - - - - - - - - 102 >100- - -
mo
molybdenum
(45 μg)		 - - - - - - - - - - 16.05
%		 - - - - - - - - 16 >100 - - -
i
iodine
(150 μg)		 - - - - - - - - - - - - - - - - - - - - >40 - - -

i'm essentially archiving that here.

so, if you can salvage that and make sense of it, power to you - i'm letting it go and moving  on.
at
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