so, here's the new matrix, to be filled in line by line per day until it's done.
pre- meal water |
fried eggs plate |
side salad bowl |
total |
post- meal water |
coffee | |||||||||||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
water 850 ml + 1 tsp tooth paste |
fried egg 4 280 g |
med ched 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 10 g |
garlic raw cut 1 cl 5 g |
grape fruit juice 100? ml |
apple juice 300? ml |
spinach 30 g |
red pepper raw cut 1 100? g |
tomato raw cut 100? g |
van soy milk 1 cup 250 ml |
hull hemp seed 1 tbsp 10 g |
paprika 1 tbsp g |
oregano 1 tbsp g |
sum | bounds | water 850 ml + 2 tsp tooth paste |
coffee 1 cup 350 ml |
choc soy 50 ml |
tooth paste 2 tsp |
total | ||
raison d'etre |
a b5,7,9 b12,b16 f1 p,se |
b5 b13 k2 ca |
d, e |
b5,8 f2 mn,fe |
b1,2,3 b4,5,6 b9,12 |
b8,c | c | b15, k | c | lycopene | fe,k | mg,k | lutein | s | ||||||||||
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 |
a1 retinol (900 μg rae) |
- | 58 % |
30 % |
20 % |
0 | 0 | - | - | - | - | - | - | - | - | - | - | 108 | 40<r<150 | - | - | - | - | - |
a2 beta- carotene (μg rae) |
- | 13.8 μg |
- | - | 0 | 0 | - | - | - | - | - | - | - | - | - | - | 1.5 | - | - | - | - | - | - | |
a3 lutein + zeaxanthin ( μg rae) |
- | - | - | - | 0 | 0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
a4 lycopene ( μg rae) |
- | - | - | - | 0 | 0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
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 |
- | ? | - | - | - | - | - | - | - | - | ? | >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 | - | - | - | - | - | |
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 |
b boron (3 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >100 | - | - | - | - | - |
f fluorine (4000 μg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
na sodium (1500 mg) |
- | mg |
360 mg |
90 mg |
270 mg |
- | - | - | - | - | - | - | - | - | - | - | 86% |
35<s<60 | - | - | - | - | - | |
mg magnesium (420 mg) |
- | 35.88 mg |
16.2 mg |
- |
70 mg |
- | - | - | - | - | - | - | - | - | - | - | 29 | >40 | - | - | - | - | - | |
si silicon (20 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >100 | - | - | - | - | - | |
p phosphorus (1250 mg) |
- | 593.4 mg |
276 mg |
- | 150 mg |
- | - | - | - | - | - | - | - | - | - | - | 81.5 | >40 | - | - | - | - | - | |
cl chlorine (2300 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 35<s<60 | - | - | - | - | - | |
k potassium (4700 mg) |
- | 419.4 mg |
60 mg |
- | 200 mg |
- | - | - | - | - | - | - | - | - | - | - | 679.4 14% |
>40 | - | - | - | - | - | |
k:na ratio |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >2.5 | - | - | - | - | - | |
ca calcium (1300 mg) |
- | 171 mg |
400 mg |
- | 75 mg |
- | - | - | - | - | - | - | - | - | - | - | 49.5 | 40<s<100 | - | - | - | - | - | |
cr chromium (35 μg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >40 | - | - | - | - | - | |
mn manganese (2.3 mg) |
- | .084 mg |
.0144 mg |
- | 1.15 mg |
- | - | - | - | - | - | - | - | - | - | - | 52 | >40 | - | - | - | - | - | |
fe iron (18 mg) |
- | 5.214 mg |
.096 mg |
- | 2 mg |
- | - | - | - | - | - | - | - | - | - | - | 40.5 | >80 | - | - | - | - | - | |
ni nickel (100 μg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >100 | - | - | - | - | - | |
cu copper (900 μg) |
- | .216 mg |
.021 mg |
- | - | - | - | - | - | - | - | - | - | - | - | - | 26 | >40 | - | - | - | - | - | |
zn zinc (11 mg) |
- | 3.834 mg |
2.244 mg |
- | 1.5 mg |
- | - | - | - | - | - | - | - | - | - | - | 68.5 | >100 | - | - | - | - | - | |
se selenium (55 μg) |
- | 91.2 μg |
16.98 μg |
- | 28 μg |
- | - | - | - | - | - | - | - | - | - | - | 247.5 | >100 | - | - | - | - | - | |
mo molybdenum (45 μg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >100 | - | - | - | - | - | |
i iodine (150 μg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >40 | - | - | - | - | - | |
a m i n o a c i d s |
h histidine (carnosine) (histamine) (980 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <145 |
- | - | - | - | - |
i isoleucine (1400 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
l leucine (2940 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <125 |
- | - | - | - | - | |
k lysine (carnitine) (2660 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <280 |
- | - | - | - | - | |
m methionine (ch3: sam) (s: cysteine) (728 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <158 |
- | - | - | - | - | |
c cysteine (taurine) (glutathione) (1072 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <107 |
- | - | - | - | - | |
f phenylalanine (ubiquinol) (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
y tyrosine ( mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
t threonine (1400 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
w tryptophan (350 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
v valine (1820 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
r arginine (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
q glutamine (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
g glycine (creatine) (heme) (glutathione) (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
p proline (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
a alanine (carnosine) (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
d aspartic acid (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
n asparagine (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
g glutamic acid (glutathione) (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
s serine (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
total (56 g) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <89 |
- | - | - | - | - | |
i n o r g a n i c s |
h2o water (3700 ml) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >40 <100 |
- | - | - | - | - |
no3 nitrate (0 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | <60 mg | - | - | - | - | - |
...and here is my list of things to fix, one by one, as it is, now:
- a2 (beta-carotene) (probably fine)
- a3 (lutein) (probably fine)
- a4 (lycopene) (probably fine) <---no clear value
- b8 (inositol) (probably fine)
- b14 (taurine - check total cysteine) (probably fine)
- b15 (betaine) (probably fine)
- b20 (l-carnitine - keep low, though) (probably fine)
- c (probably fine)
- f3 (epa) <---fish or algal oil
- f4 (dha) <---fish or algal oil
- k1 (probably fine)
- s (salicylic acid) (probably fine)
- boron (probably fine)
- magnesium (probably fine)
- chlorine (probably fine)
- potassium (probably fine)
- silicon (probably fine)
- chromium (probably fine)
- iron
- nickel
- copper
- zinc <---fish?
- molybdenum
- iodine
- all amino acids (eggs + nutritional yeast should be very good for this - and i may add fish)
- neurotransmitters & hormones should be analyzed when doing remaining amino acids, particularly tryptophan, apparently.
- dna & rna synthesis and repair should also be investigated
- allicin <---garlic (not listed)
- chlorophyll <---spinach. no clear value (not listed)
- flavonoids <---no clear value (not listed)
and, i'm actually not going to fill in the vitamin a for the night because it took too long. tomorrow, instead.