in canada, we've actually tended to have a stable four party system, with a fourth party on the far right. for most of the twentieth century, that fourth party was the social credit party, which started off promoting a type of right-wing collectivism but merged into a christian right party and eventually emerged as the neo-liberal reform party. a libertarian party existed in canada as a moderate sized protest party for most of the 80s and 90s, before emerging as the core of the federal green party and shifting first to the centre and then to the left. this historical fourth party was recently reconstructed as the pseudo-libertarian populist party, which is a ragtag collection of nonconformist conservatives with a wide array of wacky positions - something that was also true of social credit, which, amongst other things, got a reputation for associating with neo-nazi groups in quebec.

this fourth party has at times represented upwards of 10% of the population, but it generally only holds a handful of disconnected seats at any given time, often as a result of members of the conventional conservative party leaving or being thrown out for being too extreme. they do not exist in large numbers in any specific place, thankfully. but, they're about as right-wing as you can get.

by siphoning out these voters into a fourth party, their influence is kept out of the mainstream conservative movement. this balance was upset when the reform movement took over the right, but it has since been re-established and we (thankfully) escaped any serious consequence from it. by keeping these voices isolated, their influence is minimized when the conservative faction does take over power. and, their ideas are rarely considered for legislation by the ruling party, so they are generally kept outside of the dialectic.

the fifth faction is the green party, which i want to imagine will evolve into a new left, but is frustrating me so far. with the longterm realities of post-industrialization setting in, the concept of the left as a voice for industrial unionism needs to undergo some reanalysis. we don't want to bring the jobs back, we want to mechanize local production. so, what does a left look like in a post-worker society? and, i have to deduce that it accepts some heavy concepts of redistribution, such as in the form of a gai, and is laser-focused on the needs for sustainability in development. that has to be the new left - a libertarian, ecosocialist left. as such, the greens may be replacing the ndp as the traditional third party, the party of leftist opposition, the party of new ideas.

while it may seem natural to expect the greens to merge with the ndp, it is actually more likely that the ndp will be absorbed by the ruling party. that's what actually tends to happen to historical lefts that get left behind by the mode of production. just ask the liberals in britain.

the sixth faction in canada is the nationalist francophone party, represented by the bloc at the federal level and three ideologically different parties at the provincial level. quebec actually has the full spectrum of separatist parties, now - the caq on the right, the pq in the centre and the qs on the left. what these parties all have in common is that they support some kind of devolution relationship with the federal government. the bloc were initially a faction of the conservative movement, before becoming a socialist party, and then eventually reorienting to a more centrist position. as this faction is not tied to any place on the spectrum, they exist outside of the dialectic at the level of federal politics, and fully realize it - they prefer to operate from a distant point of critique. but, canada has a competing three-party dialectic at the subnational level, with quebec as thesis, alberta as antithesis and ottawa as synthesis. via this dialectic, quebec has contributed ideas like national daycare to the federal policy discussion. so, this faction is intentionally obstructing at the parliamentary level but contributes to the erection of federal policy via this other mechanism. and, perhaps there may be a similar potential role for the hispanic caucus, as hispanic culture is legitimately distinct from eastern puritan culture, in the united states.

sometimes, the best way to start a third party is via a schism.

and, the obvious unstated truth is that the american voting public needs to participate in a three-party system or it won't succeed, as well - and that itself may be the larger barrier to adoption. my arguments about the nature of decision making would not appear to be convincing to most americans, who seem to insist on the superiority of a strong executive power. it is, after all, a system with an elected supreme military leader. and, if that is the case then the country is perhaps doomed to it's own cultural demise; it perhaps has no potential way forward but collapse, without altering itself to the point that it's no longer itself. but, america has already reinvented itself before, hasn't it?

i don't think it's a deep prediction that following the status quo in america is a path towards inevitable, irreversible decline. and, if i'm right about the two party system being a fundamental barrier to the enaction of substantive change, a rapid adoption of a three-party system may be a necessary and overdue shock to the gridlocked system. 

so, discussions about the role of a third party in america need to be seen with a longer lens view than whether any specific motion passes or not.

the role of a third party on the left is not to pass legislation, but to put forward ideas. it expects it's proposals to be roundly rejected, at least on first pass. it does not expect to rule, does not expect to govern and ideally has no realistic path to governing, either. those attracted to the role are consequently dedicated to the ideas they are promoting, and not their career paths.....because they don't have realistic career paths, and wouldn't walk down this path if they wanted them.

the role of an opposition party on the right is both to oppose the ideas presented by the left and to continually propose new ideas of their own. it does not expect to govern, either and is generally representative of minority interests in society - be they christian, muslim or whatever else. however, it will govern from time to time as the ruling party needs a break from government, a role it is better suited for than the left party because it is fundamentally conservative in nature, and will hold to the status quo until another round of synthesis can begin. when left parties take over instead of right parties, it signifies a rapid collapse in the fabric of society, perhaps brought on by the application of capitalist economic doctrines. mitch mcconnell actually does an outstanding job in this role, he's just missing any sort of balance.

the role of the ruling party in the centre - which is potentially the democrats - is to actually write legislation, by looking at all available data, including that presented by the two other parties. it needs to be the serious party, both idealistic in scope and yet grounded firmly in fiscal realities. it needs to actually understand the math, because it's writing the rules. as it will adopt a quasi-judicial role, and it is writing actual legislation, it needs to also explicitly rely on the judiciary for interpretation whenever possible.

it is only by separating the three parties into these specific roles that the aspirations of young politicians can be kept in check enough to prevent them from being captured. even so, a flow of capable policy wonks would be expected to migrate from both the left party and the right party to the ruling party in a fairly regular stream, and this should be seen as something to slow down rather than as something to prevent.

so, i was going for a walk and i realized that the force the vote thing ties into my idea about a three party system being preferable to a two-party system due to it providing for the possibility of a synthesis in the centre. maybe i should go over that briefly.

so, when you have a two party system what you see in observation is a pendulum-like effect, where both parties kind of shuffle around a shifting centre that fluctuates like a centre of gravity, through a moving field. it's an entangled system; it moves together, and it morphs, but it just pulls back and forth. so, ideas end up overwriting each other as the pendulum moves back and forth within a kind of closed, broken system.

this wasn't the intent surrounding the construction of the two party system. it was proposed that a two party system would allow for a vigorous debate of opposing ideas, followed by decisive action, as an executive power could be maintained. it was seen as a useful middle point between authority and democracy. yet, because it's nature is cyclical, as it operates like a pendulum, it has simply held the status quo in place, as the whole political architecture reduces to a series of two-person games with predictable outcomes. the two party system is really a hindrance to any movement at all, in any direction whatsoever, and a formula for exactly the kind of gridlock you see in the system right now. nobody can do anything because nothing will last more than a cycle, anyways.

perhaps the problem is in fundamentally misunderstanding how decisions are made collectively. if this system was meant to ensure some balance between authority and democracy, it seems to have fallen too far on the side of authority, and in the process just created a conflict with democracy. for, that is not how decisions are made collectively - we don't convince each other that one idea is superior and rally around it, we need to find common ground and work out compromises. so, perhaps the system is suffering from a serious design flaw, with this two-party hegemony. 

when you have a three party system, on the other hand, you don't get that kind of pendulum motion, where the center floats back and forth and re-emerges in the ruling party, continually sputtering all motion in place. rather, you can allow for two fundamentally opposition-style parties - a thesis on the left and an anti-thesis on the right - to introduce ideas from complete opposite sides of the spectrum, with the intent for them to synthesize in the party of the centre, which becomes a ruling party. while the opposition parties may form government from time to time, they do so as opposition parties, and such a rare occurrence signifies a collapse of the centre and construction of a new one. even in a stable three party system, the centre will need to collapse and reform every few decades; that's healthy for democratic renewal, and it ensures that an exchange of ideas is actually happening. when parties stay in power too long, they will stagnate; it's a necessary process.

so, the way debate happens in a three party system is that ideas are introduced on the fringe and sort of linger there for a while, either building support or dissipating out. eventually, if enough support builds on the fringe, motions are introduced that will be supported by one opposition party or the other - and vigorously opposed by the other. so, you end up with a much more direct debate around the value of any issue, because you have proponents of opposite ideologies hashing it out. in canada, this has looked like the ndp getting into debates with the conservatives over free trade, for example - something that found an eventual synthesis in the ruling party, albeit after a rightward shift to the centre brought in by the harper government. in the united states, this might look like the tea party republican faction getting into a debate with the progressive house caucus and really hammering away at issues from their respective positions.

as the government (either the ruling party in the house of commons, or the house or senate majorities) will of course oversee all of this, it has the opportunity to analyze it and try to work it through. and, see, that provides it with a very specific role - to synthesize a position from the thesis and antithesis positions that eliminates the contradictions and results in stable, longlasting policy that actually solves problems and puts sustainable systems in place to solve future ones. it would be useful if it understood that role in those terms. in canada, the ruling liberals have sort of accidentally stumbled upon that by trying to set up expert committees on everything, and delegating a lot of responsibility to the civil service. that is, the way that the liberals govern and have governed for a long time now works huge amounts of wonkish analysis into any decision being made. it's not a purposeful application of dialectics, but it's about as good of one as you could hope a government to stumble onto by accident.

and, that's the real answer as to why canada has all of these nice, shiny things; we avoided a two party system, and allowed for a broader exchange of ideas as a result of it. it's not specifically because of any one party, and in fact even the conservatives had a role to play in developing our universal health care system. rather, it was the ability to present the full spectrum of debate, between a left and a right, that eventually led to the ruling liberals deciding on the socialist nhs as a model to build a single-payer system around, due to heavy pressure by the awkwardly pseudo-left prairie gospel ndp.

so, the debate around forcing a vote on healthcare is about whether it will pass or not, but the fact that that's what the debate is about is exactly why systemic democratic change is impossible in america. you have to have a debate before you can win it! trying to externalize all of the actual democracy into back channel negotiating (and that's actually what aoc is advocating for) just throws it into the firepit. have the debate, yell it out, and come to some understanding about it; it's only as a process of these debates that a workable dialectic can arise. failing should be welcomed, for now.

but, you'll never hear that from aoc or any other politician affiliated with the democratic party because the logic of the two party system annihilates any potential of actual democracy. you've heard her say it - it would be "career suicide". and, she's right. but, if she was in a third party, she wouldn't be concerned about her future cushy career in the democratic establishment, and it wouldn't be a check on her behaviour. so, debate gets stamped out, thesis are not being presented, and workable legislation is not synthesized from them. there's no way forward, so long as the duopoly persists.

to state an obvious truth that does not need to be stated, but perhaps does need to be stated, ms. ocasio-cortez is an autonomous individual, and she's under no obligation to provide a medium for anybody to live vicariously through. if she's concerned about her career, that's her prerogative. but, the lesson here needs to be how impossible it is to get anywhere in a two-party system, and the absolute need to build a third party if there's any hope to get anything at all done. 

hopefully, there aren't too many errors.

it refocuses what the remaining concerns are. i'll need to carefully analyze a number of components when i finish with the fruit bowl.

so, back to that.

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															post-meal water	coffee
		water 850 ml + tooth paste 12.5 ml	guava raw cut 1-2 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	premium cherry ice cream 1 scoop 150 ml (82.5 g)	0% cherry yogurt 2 tbsp 50 g	nut yeast 1 tsp 3+ g	vector cereal 1/4 cup 15 g	all bran 3/4 cup 45 g	ground flax seed 1 tbsp 7 g	algal oil .6 tsp 3 ml	sum	bounds	water 850 ml +  tooth paste 12.5 ml	coffee 1 cup 350 ml	choc soy 50 ml	tooth paste spit 3 tsp 12.5 ml	total
	raison d'etre	b,f,na se h20	b5,8 c s	b5  b20 c b,si,cl k	b5 c, e s b,cr	b3,5,7 b8,9,16 b20,c,e f1,k1,s b,na,k cr	b5,8 b20 c,e k1 s b,na cr	a b3,4,5 b7,9,12 b16,20 d,f1,f2 b,na, cl,ca,cu se, mo h20	a b5,7 b12,13 b16,20 k2 na,cl i	a b5 b20 na se	b1,2 b3,4 b6,7 b9,12 b16 na	a b5,7,9 b15,20 e b,na cl, i	b3,5,7 b8,9,15 b16,20 e,f1 b, na mg,p cl,k, mn,fe zn,se	b7 f2 na,si ni, se	b7 b12 f3,f4			f
	calories	0	20.4	105	32	240	42	96	168	17.5	11.25	59.7	125	37.4	6	960.25	<1000	0	0	32	0	992.25
	cost	0	.40	.15	.77	.96	.39	.99	.43	.19	.13	.14	.39	.04	.55	$5.53	<$3.75	0	.10	.12	0	$5.75
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	9.3 μg	3.54 μg	1 μg	10.5 μg	2.76 μg	16 %	9.6 %	3 %	0	~ 4.6363 %	0	0	0	36 r:33 c:3	30<r<150	0	0	r:2 %	0	38 r:35 c:3
	b1 thiamin (1.2 mg)	0	.0201 mg	.037 mg	.024 mg	.101 mg	.019 mg	12.8 %	0.033825 mg	3 %	155.625 %	~ 4.6363 %	75 %	.115 mg	.026928 mg	282 u:31	>125	0	4 %	1.5 %	0	287.5
	b2 [g, j] riboflavin (1.3 mg)	0	.012 mg	.086 mg	.022 mg	.195 mg	.017 mg	40 %	.198 mg	5 %	144.375 %	~ 8.4545 %	12.5 %	.011 mg	.017748 mg	253 u:4	>131	0	20.5 %	5 %	0	278.5
	b3 niacin (16 mg)	0	.3252 mg	.785 mg	.386 mg	2.61 mg	.235 mg	16 %	.0957 mg	.059 mg	65.625 %	~ 14.4545 %	31.25 %	.216 mg	.08568 mg	157 n:61 f:96	>125 f<200	0	4 %	2 %	0	163 n:65 f:98
	b4* adenine (75 mg)	0	?	1.416 mg	0.5 mg	15.9 mg	?	30.88 mg	1.9449375 mg	1.025 mg	49.38 mg	0.6 mg	1.8 mg	?	?	138	>100	0	?	5 %	0	143
	b5 pantothenic acid (5 mg)	0	.1353 mg	.394 mg	.125 mg	2.08 mg	.126 mg	24 %	0.479325 mg	.194 mg	2.25 %	~ 7.0909 %	10 %	.069 mg	.02142 mg	115.5 u:72.5	>110	0	18 %	3 %	0	136.5
	b6 pyridoxine (1.7 mg)	0	.033 mg	.433 mg	.047 mg	.386 mg	.043 mg	9.6 %	.0396 mg	.029 mg	133.125 %	~ 5.7272 %	12.5 %	.033 mg	.008568 mg	222.5 u:61.5	>118	0	0	1 %	0	223.5
	b7 [h] biotin (35 μg)	0	? μg	1.652 μg	0.8 μg	7.95 μg	.966 μg	15.6 μg	2.145 μg	1 μg	45 %	~ 21.03896 %	7.515 μg	2.52 μg	1.836 μg	186 u:120	>171	0	0	5.5 %	0	191.5
	b8* inositol (1000 mg)	0	30 mg	0 mg	13 mg	69 mg	93.84 mg	27.552 mg	7.425 mg	8 mg	14.85 mg	.75 mg	123.3 mg	13.65 mg	?	40	>30	0	0	1 %	0	41
	b9 [m, b11, r] folic acid (400 μg dfe)	0	14.7 μg	23.6 μg	24 μg	122 μg	17.2 μg	n:9.6 f:0 %	4.125 μg	1 μg	35.625 %	15 %	12.5 %	6.09 μg	.612 µg	126 n:63 f:63	>100 f<133	0	1.75 %	1.25 %	0	129 n:66 f:63
	b12 [t] cobalamin (2.4 μg)	0	0	0	0	0	0	80 %	.6435 μg	7.5 %	187.5 %	0	0	0	.335988 μg	315.5 n:48 f:267.5	>250 n>30	0	0	10 %	0	325.5 n:48 f:277.5
	b13* orotic acid (10 mg)	-	-	-	-	-	-	-	12.890625 mg	2.578125 mg	-	-	-	-	-	155	>100	-	-	-	-	155
	b14* taurine (100 mg)	0	0	0	0	0	0	0	1.5675 mg	1.65 mg	0	0	0	0	~ 0	3.2	t:>180 --->	0	0	0	0	--->
	b15* betaine (550 mg)	0	0.03 mg	.118 mg	.2 mg	1.05 mg	.345 mg	3.2 mg	.9075 mg	.35 mg	0	25.5 mg	162 mg	.217 mg	?	35	>30	0	~ 0	~ 0	0	35
	b16* choline (550 mg)	0	2.28 mg	11.6 mg	5.7 mg	21.3 mg	5.38 mg	96 mg	21.45 mg	8 mg	12.3 mg	2.85 mg	22.05 mg	5.51 mg	8.8128 mg	40.5	>30	0	~ 1.68 %	~ 2.23 %	0	44.5
	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	.072 mg	.225 mg	.675 mg	.0357 mg	?	30.5	30>s>50	0	0	0	0	30.5
	c ascorbate (90 mg)	0	68.4 mg	10.3 mg	58.8 mg	15 mg	64 mg	0	0	0	0	~ 4.6363 %	0	.042 mg	0	245 u:240.5	>234	0	0	0	0	245
	d calciferol (20 μg)	0	0	0	0	0	0	d2: 72 %	d3: .165 μg	d3: 7.5 %	0	d3: ~ .27272 %	0	0	d3: .4896 μg	83 u:3 d2:72 d3:11	>30	0	0	d2: 9 %	0	92 d2:81 d3:11
	e alpha- tocopherol (15 mg)	0	.219 mg	.118 mg	.29 mg	3.1 mg	1.01 mg	.24 mg	.2475 mg	0 mg	0 mg	~ 8.1818 %	.5355 mg	0.022 mg	0	46.5 n:38.5	>40 n>30	0	0	0	0	46.5 n:38.5
	f1* linoleic acid (17 g)	0	.0864 g	.0543 g	.09 g	2.511 g	.17 g	2.24 g	.226875 g	0	0	~ .32727 g	.837 g	.414 g	0	6.95684772727 g 40.9%	>30	0	0	.4 g 2.35%	0	7.35684772727 g 43.25%
	f2* alpha linolenic acid (1.6 g)	0	.0336 g	.0319 g	.065 g	.167 g	.029 g	.32 g	.144375 g	0	0	~ .02727 g	.0639 g	1.597 g	0	2.47904772727 g 154.94 %	>30	0	0	.06 g 3.75%	0	2.53904772727 g 158.69%
	f3* eicosa pentaenoic acid (0.375 g)	-	-	-	-	-	-	-	-	-	-	-	-	-	120 mg	.12 g 32%	>30	-	-	-	-	.12 g 32%
	f4* docosa hexaenoic acid (0.250 g)	-	-	-	-	-	-	-	-	-	-	-	-	-	180 mg	.18 g 72%	>30	-	-	-	-	.18 g 72%
	f1:(f2+f3+f4) ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	-	2.5033	<4	-	-	-	-	2.5913
	k1 phyllo quinone  (120 μg)	0	.78 μg	.59 μg	2.2 μg	31.5 μg	27.8 μg	11.712 μg	.2475 μg	.1 μg	0	.136 μg	2.34 μg	.301 μg	?	64.5	30<s<100	0	0	1 %	0	65.5
	k2 mena quinone  (180 μg)	0	0	0	0	0	0	0	~ 55.85 μg	~ 0 μg	0	0	0	0	?	31	30<s<100	0	0	0	0	31
	k1+k2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	95.5	90<s<110	-	-	-	-	96.5
	s* salicylic acid (10 mg)	0	.606 mg	0	1.36 mg	.9 mg	.2208 mg	0	0.085 mg	.0425 mg	.024 mg	0	0	0	?	32	>30	0	17.5 %	0	0	49.5
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	?	3.21844 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	972.195 μg 24.304875%	>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	455.262 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	~ 82.70886 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	-	-	-	-	-	-	-
	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	?	?	>34.787343 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	c a y e n n e	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	t u r m e r i c	p e p p e r	o r e g a n o	a n c h o v y	sum	bounds	coffee 1 cup 350 ml	choc soy 50 ml	total
	raison d'etre	b3,8,9 b15 f1 fe, cu	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	-	b1,2,3 b4,6,8 b9,12	f1, f2 mg,p mn, fe cu, zn	b5 e	-	-	-	-	-	f2
	calories	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	<750	0	32	-
	cost	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	.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	-	0	0	-	-	-	-	-	-	-	175 r:38 c:137	30<r<150	0	r:2 %	177 r:40 c:137
	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	-	-	-	-	-	-	-	54.5 u:40	>110	18 %	3 %	75.5
	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	>30	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	n>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>30	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	>30	~ 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	>30	~ 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<50	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	>30	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	-	0	.313 mg	2.61 mg	-	-	-	-	-	-	48 n:48	>40 n>30	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%	>30	~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 %	>30	~0	.06 g 3.75%	1.5514 g 96.96%
	f3* eicosa pentaenoic acid (0.375 g)	-	-	-	-	-	-	.006 g	-	-	-	-	-	-	-	-	-	-	-	-	.006 g 1.6%	>30 <	-	-	.006 g 1.6%
	f4* docosa hexaenoic acid (0.250 g)	-	-	-	-	-	-	.018 g	-	-	-	-	-	-	-	-	-	-	-	-	.018 g 7.2%	>30 <	-	-	.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	s<30<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	s<30<100	0	0	64
	k1+k2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	89.5	90<s<110	0	1	90.5
	s* salicylic acid (10 mg)	0	1.05 mg	.253 mg	.0902 mg	-	-	0	0	0	-	.024 mg	-	-	-	-	-	-	-	-	16	>30	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	-	-	-	-	-	-	-	-
	cost	-	-	-	-	-	-	-	-
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	30<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	>30
	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>30
	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	>30
	b16* choline (550 mg)	876 mg	9.9 mg	2.2 mg	19.98 mg	24.6 mg	-	169.5	>30
	b20* [I] l-carnitine (29 mg)	1.12 mg	2 mg	.21 mg	.5994 mg	.144 mg	-	14	30>s>50
	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	>30
	e alpha- tocopherol (15 mg)	3.6 mg	.468 mg	40 %	3 %	0		70 n:70	>40 n>30
	f1* linoleic acid (17 g)	6.46 g	.3462 g	3 g	1 g	0	-	10.8062 g 63.5%	>30
	f2* alpha linolenic acid (1.6 g)	.456 g	.2190 g	1 g	1.5 g	0	-	3.175 g 198%	>30
	f3* eicosa pentaenoic acid (0.375 g)	-	-	-	-	-	-	-	>30
	f4* docosa hexaenoic acid (0.250 g)	-	-	-	-	-	-	-	>30
	f1:(f2+f3+f4) ratio	-	-	-	-	-	-	3.40	<4
	k1 phyllo quinone  (120 μg)	15.48 μg	1.44 μg	12 μg	1 %	0	-	25	30<s<100
	k2 mena quinone  (180 μg)	17.3 μg	115.32 μg	0	0	0	0	73.5	30<s<100
	k1+k2	-	-	-	-	-	-	98.5	90<s<110
	s* salicylic acid (10 mg)	0	0	0	0	0	-	-	>30
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	992.25	-	-	992.25	1500	3000
	cost	$5.75	-	-	$5.75		$12.00
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)	38 r:35 c:3	177 r:40 c:137	109.5 r:108 c:1.5	324.5 r:183 c: 141.5	r>180 c>150	t:- r:450 c:-
	b1 thiamin (1.2 mg)	287.5	240.5	343.5	871.5	>375	-
	b2 [g, j] riboflavin (1.3 mg)	278.5	262	419.5	960	>393	-
	b3 niacin (16 mg)	163 n:65 f:98	142 n:30 f:112	145.5 n:1.5 f:144	450.5 n:96.5 f:354	>375	f:900
	b4* adenine (75 mg)	143	140	156	439	>300	-
	b5 pantothenic acid (5 mg)	136.5	75.5	111	323	>330	-
	b6 pyridoxine (1.7 mg)	223.5	193	305.5	722	>354	8823
	b7 [h] biotin (35 μg)	191.5	124.5	458	774	>857	-
	b8* inositol (1000 mg)	41	33.5	30	104.5	>180	-
	b9 [m, b11, r] folic acid (400 μg dfe)	129 n:66 f:63	139 n:64.5 f:74.5	125.5 n:54.5 f:71	393.5 n:184.5 f:208.5	>300	f:600
	b12 [t] cobalamin (2.4 μg)	325.5 n:48 f:277.5	271 n:33.5 f:237.5	514 n:139 f:375	1110.5 n:220.5 f:890	>750 n>120	-
	b13* orotic acid (10 mg)	155	375	360	890	>300
	b14* taurine (100 mg)	3.2	>0	>0	3.2	>180
	b15* betaine (550 mg)	35	33.5	27	95.5	>180	300
	b16* choline (550 mg)	44.5	23	169.5	237	>180	300
	b20* [I] l-carnitine (29 mg)	30.5	17	14	61.5	>150	243
	c ascorbate (90 mg)	245	281.5	250	776.5	>700	2222
	d calciferol (20 μg)	92 d2:81 d3:11	51.5 d2:45 d3:6.5	92 d2:0 d3:92	235.5 d2:126 d3:109.5	>180 d3>150	750
	e alpha- tocopherol (15 mg)	46.5 n:38.5	48 n:48	70 n:70	164.5 n:156.5	>240 n>180	9999
	f1* linoleic acid (17 g)	7.35684772727 g 43.25%	6.0242 g 35.4%	10.8062 g 63.5%	24.1872477273 g 142%	>180	-
	f2* alpha linolenic acid (1.6 g)	2.53904772727 g 158.69 %	1.5514 g 96.96%	3.175 g 198%	7.26544772727 g 454%	>180 >.25*f1	f1
	f3* eicosa pentaenoic acid (0.375 g)	.12 g 32%	.006 g 1.6%	-	.126 g 33.6%	>180	360
	f4* docosa hexaenoic acid (0.250 g)	.18 g 72%	.018 g 7.2%	-	.198 g 79.2%	>180	360
	f1:(f2+f3+f4) ratio	2.5913	3.73	3.40	3.18695754902	-	4
	k1 phyllo quinone  (120 μg)	65.5	26.5	25	117	>180	300
	k2 mena quinone  (180 μg)	31	64	73.5	168.5	>180	300
	k1+k2	96.5	90.5	98.5	285.5	>270	330
	s* salicylic acid (10 mg)	49.5	33.5	-	83	>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)	0	-	-	-	-	-
	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	-	-	-	>100	250
i n o r g a n i c s	h2o water (3700 ml)	79	-	-	79	>120	300
	no3 nitrate (0 mg)	52 mg	-	-	52 mg	0	200 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?

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)

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)   

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

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