Friday, May 7, 2021

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)
- 571.2
mg
360
mg
90
mg
270
mg
- - - - - - - - - - - 1291.2

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.