Saturday, January 9, 2021

so, i want to clean up some loose ends, first, actually. what requirements have changed? quite a few.

this was my first run through:

======

vitamin a
while the requirements increased from r>120% + c>100% to r>180% + c>150%, this was immediately accounted for in the retinol by the doubling of the eggs, which left me with r:183%. however, the carotenoid component grew at a far lower rate, ending up only at 141%.  this, however, is an underestimate, as the 3-4 tbsps of hot sauce introduce an average of 42.5% of the carotenoid rdi, which takes me well above 150%. i was previously saving this addition for a potential reduction in carrot intake, and may still use it for that reason, but i've introduced it into the chart so that the numbers for vitamin a add up again.

b1-b7, b9, b12-b13, c
these (pseudo)-vitamins were calculated to meet 100% of some modified rdi on a per meal basis and will remain static both over those modified per meal rdis and the total requirements being calculated at thrice that.

b8, b15
the daily requirements for these items must be split between the three meals, but they are not really like fat soluble vitamins. in both cases, it is more like i'm splitting the rdi in three and treating them like water soluble vitamins. intake should be steady, rather than sporadic. so, i'm potentially going to want to increase the per meal for these items to a higher amount - 40, 45 or probably actually 50%. the highest source for both of these is all bran, so one approach may be to increase the amount of all bran. unfortunately, i would have to double the amount of all bran to meet the 50% requirement using existing calculations, so i'm going back to the source to see if i can improve on it.

for inositol, the source is here:

the entry i used was "bran, 40% flakes, dry". 
all bran: (2.74mg/g)*45g = 123.3 mg 

i noted that that was no doubt an underestimate, as the all bran must have more than 40% bran. so, how can i improve that estimate? as the only other ingredients in the all bran are sugar, barley extract and salt, i'm relatively confident that the all bran is at least 60% bran, and probably closer to 75% bran. in fact, the ratio i'm seeing thrown around is 78%, but i can't really prove that. nonetheless, that would be a ratio of 1.95. then,

(1.95*2.74 mg/g)*45g = 240.435

that is enough for 51.85%.

further, the entry for vector is a purposeful lowball, as i picked the data for puffed rice, which was the lowest in the list. the vector is half whole wheat flakes, and has soy in it, too.

puffed rice - .05 mg/g
whole wheat - ~ .35 mg/g
soy - .88 mg/g

at 50/30/20, .05*.50 + .35*.3 + .88*.2 = .306 mg/g

then, .306*15 = 4.59. this doesn't make much of a difference...

but, then, i'm just barely at 50%, on the strength of an optimistic calculation. this is a little less than ideal. should i go back to mangoes? peaches? increase the all bran by 25-50%? is 1800 mg now even just too much?

unfortunately, the data for betaine doesn't provide for such an easy answer but this hole gives me an opportunity to try something that i've been thinking about for a while, anyways. if i'm eating all bran for the bran, why not just buy bran, instead? less salt, less sugar - although i'm actually running low on salt. the answer is that i'd forfeit all of the fortified vitamins, but this is something i've been willing to consider if the cost reduction is beneficial. for right now, if i want a more concentrated shot of betaine, raw wheat bran would be the way to go, rather than more all bran.

at 1339 mg/100 g, i'd need just 10 g to get 133.9 more mg of betaine, which is more than enough to complete the requirements. 25 g would be enough to meet the 50% requirements on it's own, potentially pushing out the all bran. this seems like the obvious step, then, and may in the end replace the all bran altogether. for now, i will simply add enough crude wheat bran to the bowl to get up over 50% and then focus on optimizing the all bran to wheat bran ratio afterwards, once all the data is entered.

550*.15 = 82.5. 1339x = 82.5 <---> x > 6 g. so, 7 g should be sufficient,

1339*.07 = 93.73 mg.

that boosts the amount of betaine to 52%, which now exceeds the requirements. that should also increase the inositol amounts by nearly 10%.

that means i'm going to go ahead and formally increase both the inositol and the betaine requirements to 50%/meal. this may require the introduction of something like spinach to the pasta bowl, along with the green beans. further, the rice i was toying with to fill out the eggs may be better filled with quinoa. these are the new requirements.

so, step one is to add a new entry for a large tablespoon two teaspoons of wheat bran. data from either the usda or the same source that was used for all bran, whatever it was. we've already done the first bunch of vitamins...

calories: 15.2
vitamin a: 0
b1: .523*.07 = 0.03661
b2: 0.577*.07 = 0.04039
b3: 13.578*.07 = .95046 ---->5.94%
b4: 4*.07  = .28
b5: .07*2.181 = .15267
b6: .07*1.303 = 0.09121
b7: .167*7 = 1.169
b8: 2.5*2.74*7 = 47.95
b9: 79*.07 = 5.53
b12: 0
b13: 0
b14:0
b15: 1339*.07 = 93.73 mg.

b16, d
these will be treated like fat soluble vitamins, which means they will have minimum per-meal requirements of 30% and expanded total requirements of 180%.

b16 - 74.4*.07 = 5.208 mg
d - 0

b20
b20 is being parked. while i should increase the total requirements to 150% (and therefore increase the upper bound to 243%), i'm not particularly keen about going past the 35%/meal requirements. so, i may end up adjusting this to have an expanded concept of the day relative to b20, and therefore undershooting this to the 100-120% range. we'll have to see where the taurine leaves the carnitine. that was always the trick.

for now, i'm going to hold it steady to the previous requirements.

the wheat bran addition is negligible,
b20 - 7*15/1000 = .105

e
e will have per-meal requirements of 40% (30% natural) and total requirements of 240% (180% natural). however, that will not be enough to meet the requirements if met, minimally. this has come down in the fruit bowl as i've decreased the vector but may need to come back up into the 60+ range. as the sunflower seeds appear to be out, that makes some space here for almonds or peanuts. or, i could bring the vector back up...

for now, 

1) this is the contribution from the wheat bran, which is minimal:
e - 1.49*.07 = .1043

2) this is the contribution from the hot sauce, roughly. note that paprika & oregano also contribute vitamin e.
(1.58*3 + 1.58*4)/2 = 5.53 ---> 36.86%.

yeah, i need to get the minimum floor up over 60 for e, at least. even if i can get over 100 in the pasta bowl and over 80 in the egg bowl, i still need over 60 in the fruit bowl to just meet the requirements. this just isn't enough, anymore.

sunflower seeds dominate almonds, so it makes sense to experiment with them again.

i've never been allergic to sunflower seeds before, so i'm still hoping it was just a bad batch. i'll need to experiment in the morning (that was tuesday morning). if i can keep the sunflower seeds down, a tablespoon resolves the issue....and also gets my omega-6s up a little, as they're now below the requirements again. but, any sort of nut or seed would do, and it's the only thing that really makes any sense, in context. that's a beneficial add to this meal, i think. 

(the sunflower seeds were kept down. this time.)

so, what are my options?

- boost vector
- sunflower seeds
- almonds
- hazelnuts
- some kind of nut spread - hazelnut, peanut, almond, etc. look for high omega-3s, low sugar, etc.

the vector is probably the most nutritious, but it comes with a lot of calories. i may want to increase the amount, anyways, which would undo the reasons behind decreasing it. the sunflower seeds are probably the most cost effective, but it comes with a high omega-6 and i'm not sure if i'm allergic to it or not. the almonds & hazelnuts don't really have an upside besides making the math work. and, the nut spread would be the tastiest option - if i can find a healthy enough product that i want to commit to it.

so, let's work these ideas out.

option 1: boost vector
i'm deciding i need at least 15% more e in the fruit bowl. so, i'd want to triple the amount of vector cereal to get to that, which would increase the amount to 45 grams and put it on par with the all bran in terms of quantity. that would substantively increase the amounts of vitamin a (+9%), vitamin b5 (+14%), vitamin b7 (+42%), vitamin b9 (+30%) and vitamin b15 (+9%), as well. however, the omega-6 increase would not be enough to meet the new requirement of 50%. the cost increase would be $0.28, and the calorie increase would be 120.

option 2: sunflower seeds
15% is 2.25 mg. 35.17x = 2.25 <---> x = 2.25/35.17= 0.06397497867. so, 7 grams of sunflower seeds should be sufficient. a big teaspoon would be about 8 g. if i use data for dry kernels, that would contribute 2.8136 mg of vitamin e (+18.5%), 0% vitamin a, 1.5% vitamin b5, 18.25% vitamin b7, 4.5% vitamin b9 & .5% b15. omega-6s would increase by 1.84 g, which would put the total around 49.5%. the calorie increase would be 46.72, while the cost would be $8.05/kg, which works out to 8.05*.008 = $0.0644.

the sunflower seeds dominate the nuts on e, so they're the preferable option if i can handle them, and i've done some shopping on spreads and come to the conclusion that they're just going to mix the nuts with flax or chia - and i'm just as well off doing it myself, and will save a lot of money if i do. so, we're down to two options.

the initial reason i brought in the sunflower seeds for the pasta bowl was actually to boost the b5, but i'm stepping away from that. the b5 data for sunflower seeds at the usda has dramatically different numbers for cooked and raw sunflower seeds in a way that doesn't make much sense to me; b5 degrades in heat, so the b5 numbers for roasted sunflower seeds should be less than the b5 numbers for dried sunflower seeds, and yet are upwards of 5-8x higher. when you go to the usda site instead of the self site, the usda doesn't show it's work in how it got to the higher numbers for roasted seeds, but does indicate that it's lower numbers for dried seeds are based on direct measurement (albeit only two measurements...). so, i'm left to speculate that the numbers for the higher measurement are potentially screwy and might have to do with the oil they're roasted in. what that means is that the justification for sunflower seeds in the pasta bowl is now shifted to e, and i may decide i don't like the fatty acid ratio. but, that just means it's more important to boost both the e and the b5 in the fruit bowl, if the pasta bowl ends up being the weak link.

further, the reason i cut the vector was that i want to keep the number of calories under 1000, and the new requirements mean i actually want them to be between 1000-1200. the acceptable cost of the item also increased.

i'm going to consequently opt for a combination of the two options, i think. if i boost the vector by 150%, i'll get several more of the vitamins that should now have higher footprints, a few more calories and minimal increases in omega-6s. then, if i add a teaspoon of sunflower seeds, i should get up over the requirements for e, over the requirements for omega-6 and even get a nice shot of b7.

and, as i do so, i'm going to increase the amount for the fat solubles from 30% to 40%, as the general rule.

so, i need a second run through, then.

starting from the top, the first item to modify is the amount of each component:

1) since i've doubled the frequency of the fluoride baths and expanded it over a day and half, i've increased both the fluoride requirements and the fluoride consumption. i'm now using 1/4 of the cup of spit for each of the eight cups (2 cups of coffee, 6 cups of water), rather than 1/8 of the cup. as there are about 6 mg in each cup,

a) i'm getting 12 mg total, or 8 mg/day. that's in the acceptable range, if on the high side, which is fine for now.
b) there's about 6/4 = 1.5 mg of fluoride in each cup
c) x*.85 = 1.5 <---> x = 1.5/.85 = 1.76 mg/L. this is below the recommendation of 4 mg/L for adults.
d) x*.35 = 1.5 <----> x = 1.5/.35 = 4.28 mg/L, which is on the high level, and that's fine because i need it. i'm not chugging it.

2) i've more carefully measured the yeast at 6 g per large teaspoon, and that's closer to what i'm actually getting. i've recalculated at 5 g
3) vector cereal has been increased by a factor of 2.6666 to 40 g, which is 72.7272727% of the daily amount.
4) 7 g of wheat bran was added.
5)  8 g of sunflower seeds were added.
6) the amount of flax was chosen due to it being an amount in the pull down list at the usda site. actual measurements of a tablespoon of flax are in the 10-14 g range. i'm consequently coming in at 12 g. 
7) requirements for omega-3s have increased to 50%. as such, the amount of algal oil needs to increase to 1 full tsp.

the total caloric requirements have gone up by 150%, meaning that 1000 calories is now the lower limit here, rather than the upper limit. i'm aiming for a minimum 2250, so i've assigned 1000 calories to this bowl, 750 to the pasta bowl and 500 to the eggs. we'll see if that adds up or not, but it means the upper limit is now 1200, rather than 1000.

these are the new calorie amounts for the altered components:

yeast - 5*60/16 = 18.75
vector cereal - 219*40/55 = 159.27
wheat bran - 216*.07 = 15.12
sunflower seeds - 584*.08 = 46.72
flax - 534*.12 = 64.08
algal oil -  40
===============
new sum is:
20.4 + 105 + 32 + 240 + 42 + 96 + 168 + 17.5 + 18.75 + 159.27 + 125 + 15.12 + 46.72 + 64.08 + 40 = 1189.84 + 32 = 1221.84

for the cost,

soy - the soy is on regular sale, so: 2.00*(400/946) = $0.85
yeast - 44.87*.005 = $0.22
vector: 8.00*40/850   = $0.38
wheat bran - 3.06*.007 = $0.02
sunflower seeds - 8.05*.008 = $0.06
flax - 5.27*0.012 = $0.06
algal oil -  36.70/40 = $.92

the new sum is:.
.40 + .15 + .77 + .96 + .39 + .85 + .43 + .19 + .22 + .38 + .39 + .02 + .06 + .06 + .92 = $6.19

this is a tad high, but everything just shifted up.  it's actually closer to the target range than it used to be, and i suspect it'll work out in the end. if not, i'll have to figure it out. i could get that under $6.00 by shifting to wheat bran, from all bran. maybe.

data for yeast from the same posted sources as previous.
 
data for wheat bran, sunflower seeds & flax seed from the usda.

data for algal oil from this study:

vitamin a

the requirements have shifted up to 40% retinol per meal.

yeast - 0
vector: 17*40/55   = 12.36363636
wheat bran - 0
sunflower seeds - 3*.08 = .24 ~ 0
flax - 0
algal oil -  0

the new sum is:.
100*(9.3 + 3.54 + 1 + 10.5 + 2.76)/900 = 3%
16 + 9.6 + 3 + 12.3636 = 40.9636363636
==========================
44%

vitamin b1

yeast - 5*830/16 = 259.375
vector: 17*40/55   = 12.36363636
wheat bran - .523*.07 = 0.03661
sunflower seeds - 1.48*.08 = .1184
flax - 1.644*.12 = .19728
algal oil - .0102*4.4  = .04488

the new sum is:.
100*(.0201 + .037 + .024 + .101 + .019 + 0.033825 +  .03661 + .1184 + .19728 + .04488)/1.2 + 12.8 + 3 + 259.375 + 12.3636 + 75 = 415%

vitamin b2

yeast - 5*770/16 = 240.625
vector: 31*40/55  = 22.545454545
wheat bran - .577*.07 = .04039
sunflower seeds - .355*.08 = .0284
flax - .161*.12 = .01932
algal oil - .0102*2.9 = .02958

the new sum is:.
100*(.012 + .086 + .022 + .195 + .017 + .198 + .04039 + .0284 + .01932 + .02958)/1.3 + 40 + 5 + 240.625 + 22.5454 + 12.5 = 
370.492707692 + 20.5 + 5 =
395.992707692

vitamin b3

yeast - 5*350/16 = 109.375
vector: 53*40/55   = 38.5454545455
wheat bran - 13.578*.07 = 0.95046
sunflower seeds - 8.335*.08 = 0.6668
flax - 3.08*.12 = 0.3696
algal oil - .0102*14 = 0.1428

the new sum is:.
100*(.3252 + .785 + .386 + 2.61 + .235 + .0957 + .059 + .95046 + .6668 + .3696 + .1428)/16 + 16 + 109.375 + 38.5454 + 31.25 = 236.58015

vitamin b4

data:

yeast - 1646*.05 = 82.3 mg
vector: 4*.4  = 1.6 mg
wheat bran - 4*.07 = .8 mg
sunflower seeds - ?
flax - ?
algal oil - ?

the new sum is:.
(1.416 + 0.5 + 15.9 + 30.+ 1.9449375 + 1.025 + 82.3 + 1.6 + 1.8 + .28)/75 = 
1.82354583333

vitamin b5

yeast - 5*15/20 = 3.75 %
vector: 26*40/55   = 18.90909090 %
wheat bran - 2.181*.07 = .15267 mg
sunflower seeds - 1.13*.08 = .0904 mg
flax - .985*.12 = .1182 mg
algal oil - .0102*3.5 = .0357 mg

the new sum is:.
100*(.1353 + .394 + .125 + 2.08 + .126 + 0.479325 + .194 + .15267 + .0904 + .1182 + .0357)/5 + 24 + 3.75 + 18.9090 + 10 = 135.2709

vitamin b6

yeast - 5*710/16 = 221.875%
vector: 21*40/55   = 15.27272727%
wheat bran - 1.303*.07 = .09121 mg
sunflower seeds - 1.345*.08 = .1076 mg
flax - .473*.12 = .05676 mg
algal oil - .0102*1.4 = .01428 mg

the new sum is:.
100*(.033 + .433 + .047 + .386 + .043 + .0396 + .029 + .09121 + .1076 + .05676 + .01428)/1.7 + 9.6 + 221.875 + 15.2727 + 12.5 = 334.5%

vitamin b7

wheat bran:

sunflower:

flax:

yeast - 5*300/20 = 75%
vector: 100*(27/35)*40/55  = 56.1038961039 %
wheat bran - .167*7 = 1.169 µg
sunflower seeds - 80.1*.08 = 6.408 µg
flax - 360*(12/1000) = 4.32 µg
algal oil - 1000*.0102*.3 = 3.06 µg

the new sum is:.
100*(1.652 + 0.8 + 7.95 + .966 + 15.6 + 2.145 + 1 + 7.515 + 1.169 + 6.408 + 4.32 + 3.06)/35 + 75 + 56.1039 = 281.346757143

vitamin b8

the requirements for b8 are now 50%/meal, 180% total.

source:

flax:

yeast - 5*99/20 = 24.75
vector:  (.05*.50 + .35*.3 + .88*.2)*40  = 12.24
wheat bran - 2.5*2.74*7 = 47.95
sunflower seeds - .12*8 = .96 mg
flax - 12000*[(.007*.19 + .01*.26 + .008*.24)/3]  = 23.4 mg
algal oil - ?

the new sum is:.
(30 + 13 + 69 + 93.84 + 27.552 + 7.425 + 8 + 24.75 + 12.24 + 240.435 + 47.95 + .96 + 23.4)/1000 = 0.598552---->59.5

vitamin b9

yeast - 5*190/16 = 59.375%
vector: 55*40/55 = 40%   
wheat bran - 79*.07 = 5.53 µg
sunflower seeds - 227*.08 = 18.16 µg
flax - 87*.12 = 10.44 µg
algal oil - 1000*.0102*.1 = 1.02 µg

the new sum is:.
100*(14.7 + 23.6 + 24 + 122 + 17.2 + 4.125 + 1 + 5.53 + 18.16 + 10.44 + 1.02)/400 + 9.6 + 59.375 + 40 + 12.5 = 181.91875

vitamin b12

the per meal requirements for the natural component of the b12 are now up to 50%.

yeast - 5*1000/16 = 312.5
vector: 0
wheat bran - 0
sunflower seeds - 0
flax - 0
algal oil - .0102*54.9 = .55998

the new sum is:.
80 + 100*(.6435 + .55998)/2.4 + 7.5 + 312.5 = 450.145

vitamin b15

the per meal requirements for b15 are now 50%.

vector:

wheat bran:

yeast - 0
vector: 170*.4 = 68 mg
wheat bran - 1339*.07 = 93.73 mg.
sunflower seeds - 35.4*.08 = 2.832 mg
flax - 3.1*.12 = .372
algal oil - ?

the new sum is:.
(0.03 + .118 + .2 +1.05 + .345 + 3.2 + .9075 + .35 + 68 + 162 + 93.73 + 2.832 + .372)/550 = 0.6056990909

vitamin b16

the per-meal amounts for choline will come up to 40%.

source:

yeast - 5*82/20 = 20.5 mg
vector: 19*.40  = 7.6 mg
wheat bran - 74.4*.07 = 5.208 mg
sunflower seeds - 55.1*.08 = 4.408 mg
flax - 78.7*.12 = 9.444 mg
algal oil - .0102*1440 = 14.688 mg

the new sum is:.
2.28 + 11.6 + 5.7 + 21.3 + 5.38 + 96 + 21.45 + 8 + 20.5 + 7.6 + 22.05 + 5.208 + 4.408 + 9.444 + 14.688)/550 = 0.46474181818

vitamin b20

as stated, b20 is being parked for now.

yeast:

vector:

wheat bran & sunflower:

flax:

yeast - .05*2.4 = .12 mg
vector: .40*1.5  = 0.6 mg
wheat bran -7*15/1000 = .105 mg
sunflower seeds - 8*10/1000 = .08 mg
flax - .51*.12 = .0612 mg
algal oil - ?

the new sum is:.
(.06 + .236 + 1.95 + .138 + .24 + 3.3 + 2.0 + .12 + .6 + .675 + .105 + .08 + .0612)/29 = 0.32983448275

vitamin c

yeast - 0
vector: 17*40/55   = 12.3636363636
wheat bran - 0
sunflower seeds - 1.4*.08 = .112 mg
flax - .6*.12 = .072 mg
algal oil - ?

the new sum is:.
100*(68.4 + 10.3 + 58.8 + 15 + 64 + .112 + .072)/90 + 12.3636363636 = 253.123636364

vitamin d

the vitamin d requirements are now at 40%.

yeast - 0
vector: 1*40/55   = .72727272
wheat bran - 0
sunflower seeds 0
flax - 0
algal oil - .0102*80 = .816

the new sum is:.
72 + 100*(.165 + .816)/20 +  7.5 + .727272 = 85.132272

vitamin e

the per-meal requirements have come up to 60%, with 50% natural.

yeast - 0 
vector: 30*40/55   = 21.81818181
wheat bran - 1.49*.07 = .1043
sunflower seeds - 35.17*.08 = 2.8136
flax - .31*.12 = .0372
algal oil - .0102*.45 = .00459

the new sum is:.
100*(.219 + .118 + .29 + 3.1 + 1.01 + .24 + .2475 + .5355 + .1043 + 2.8136 + .0372 + .00459)/15 + 21.818181 = 79.9494476667

vitamin f1

the per meal requirements for the f-vitamins are now 50%.

yeast - 0
vector: 1.2*40/55   = .87272727 g
wheat bran - 2.039*.07 =0.14273 g
sunflower seeds - 23.048*.08 =1.84384 g
flax - 5.903*.12 = 0.70836 g
algal oil - 0

the new sum is:.
100*(.0864 + .0543 + .09 + 2.511 + .17 + 2.24 + .226875 + .872727 + .837 + .14273 + 1.84384 + .70836)/17 = 57.5484235294

vitamin f2

the per meal requirements for the f-vitamins are now 50%.

yeast - 0
vector: .1*40/55    .0727272 g
wheat bran - .167*.07 = .01169 g
sunflower seeds - .06*.08 = .0048 g
flax - 22.813*.12 = 2.73756 g
algal oil - 0

the new sum is:.
(.0336 + .0319 + .065 + .167 + .029 + .32 + .144375 + .07272 + .0639 + .01169 + .0048 + 2.73756) = 
2.300965625

vitamin f3

the per meal requirements for the f-vitamins are now 50%.

yeast - 0
vector: 0
wheat bran - 0
sunflower seeds - 0
flax - 0
algal oil - 0.2

the new sum is:.
.2/.375 = .5333333333

vitamin f4

the per meal requirements for the f-vitamins are now 50%.

yeast - 0
vector: 0
wheat bran - 0
sunflower seeds - 0
flax - 0
algal oil - 0.3

the new sum is:.
.3/.2 = 1.2

f1:(f2 + f3 + f4)

(.4 + .0864 + .0543 + .09 + 2.511 + .17 + 2.24 + .226875 + .872727 + .837 + .14273 + 1.84384 + .70836)/(.06 + .2 + .3 + .0336 + .0319 + .065 + .167 + .029 + .32 + .144375 + .07272 + .0639 + .01169 + .0048 + 2.73756) = 2.40083082933

vitamin k1

k1 will come up to 40%.

yeast - 0
vector: .5*40/55  = .36363636 µg
wheat bran - 1.9*.07 = .133 µg
sunflower seeds - 0
flax - 4.3*.12 = .516 µg
algal oil - ?

the new sum is:.
100*(.78 + .59 + 2.2 + 31.5 + 27.8 + 11.712 + .2475 + .1 + .3636 + 2.34 + .133 + .516)/120 = 
65.2350833333

vitamin k2

k2 will come up to 40%.

the only k2 item is ice cream, and i'm going to recalculate it to get up to 40%.

source:

existing calculation:
(15% cream)*(9.3 µg mk4 + 442 µg mk9)*(82.5 g ice cream) = 
.15*(9.3 + 442)*.825 = 55.848375 µg

but, this ignored the 25% milk solids. using data for light cream for milk solids,

.25*(5.3+103)*.825 = 22.336875 µg

22.336875 + 55.848375 = 78.18525
78.18525/180 = 0.4343625

vitamin s


yeast - .8*.05  = .04 mg
vector: 0
wheat bran - 0
sunflower seeds - .12*.08 = .0096 mg
flax - 0
algal oil - ?

the new sum is:.
(.606 + 1.36 + .9 + .2208 + .085 + .0425 + .04 + .0096)/10 = 0.32639 < .5

the first item i'm going to add to compensate is raspberries, at 35 g,

5.14*.35 = 1.799 mg.

then, .3269 + .1799 = .5068 > .5.

the second item i'm going to add is cinnamon, at 10 g.

15.2*.10 = 1.52 mg & .5068 + .152 = .6588

then, i'm going to need to do a third run, for these two adds.

i'm going to post this now and pick back up on it with the addition of raspberry & cinnamon. they will fill in vitamin s, which is the last one needed to fill in for the first section.

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
+
1/4
cup
tooth
paste		 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		 premium
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
3 tsp
 total
raison
d'etre		 b,f,na
se

h20
b8
c
s
 cal

b5 
b16

b,si,cl
k		 c
s

b,cr
 cal

b5,8,9
b16,20
c,e,f1
k1,s

b,na,k
cr		 b8
c
k1
s

b,na
cr		 cal

a
b5,7,8
b16,20
d,f1

b,na,
cl,ca,cu
se, mo

h20		 cal

a
b5
b12,13
b16,20
k2

na,cl
i		 a
b16,20

na
se		 b1,2
b3,4
b6,7
b9,12
b16

na		 cal

a
b3,5,7,9
b15,20
c, e, f1

b,na
cl, i		 cal

b5,8
b15,16
b20, f1

b, na
mg,p
cl,k,
mn,fe
zn,se		 b8
b15		 cal

e,f1		 cal

b16
f1,f2

na,si
ni, se
b12,16
f3,f4		 f
calories 0 20.4 105 32 240 42 96 168 17.5 18.75159.27 125 15.12 46.72 64.08 40 1189.84>1000
<1200		 0 0 32 0 1221.84
cost 0 .40 .15 .77 .96 .39 .85 .43 .19 .22 .38 .39 .02 .06 .06 .92 $6.19 <$6.50 0 .14 .11 0 $6.44
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
 ~
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 .0201
mg		 .037
mg		 .024
mg		 .101
mg		 .019
mg		 12.8
%		 0.033825
mg		 3
%		 259.375
%		 ~
12.3636
%		 75
%		 .03661
mg		 .1184
mg		 .19728
mg		 .04488
mg		 415
u:52.5		 >125 0 4
%		 1.5
%		 0 420.5
b2 [g, j]
riboflavin
(1.3 mg)		 0 .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		 370.5
u:49.5		 >131 0 20.5
%		 5
%		 0 396
b3
niacin
(16 mg)		 0 .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		 236.5
n:72.5
f:164
 >125
f<200		 0 4
%		 2
%		 0 242.5
n:76.5
f:166
b4*
adenine
(75 mg)		 0 ? 1.416
mg		 0.5
mg		 15.9
mg		 ? 30.88
mg		 1.9449375
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 .1353
mg		 .394
mg		 .125
mg		 2.08
mg		 .126
mg		 24
%		 0.479325
mg		 .194
mg		 3.75
%		 ~
18.9090
%		 10
%		 .15267
mg		 .0904
mg		 .1182
mg		 .0357
mg		 135
u:78.5		 >110 0 18
%		 3
%		 0 156
b6
pyridoxine
(1.7 mg)		 0 .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		 334.5
u:75		 >118 0 0 1
%		 0 335.5
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		 75
%		 ~
56.1039
%		 7.515
μg		 1.169
μg		 6.408
μg		 4.32
μg		 3.06
μg
 281
u:150		 >171 0 0 5.5
%		 0 286.5
b8*
inositol
(1000 mg)		 0 30
mg		 0
mg		 13
mg		 69
mg		 93.84
mg		 27.552
mg		 7.425
mg		 8
mg		 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 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		 59.375
%		 40
%		 12.5
%		 5.53
μg		 18.16
μg		 10.44
μg		 1.02
µg		 181.5
n:70
f:111.5		 >100
f<133		 0 1.75
%		 1.25
%		 0 184.5
n:73
f:111.5
b12 [t]
cobalamin
(2.4 μg) 		 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)		 - - - - - - - 12.890625
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 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 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 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		 46 >40 0 ~
1.68
%		 ~
2.23
%		 0 50
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 68.4
mg		 10.3
mg		 58.8
mg		 15
mg		 64
mg		 0
 0
 0
 0
 ~
12.363636
%		 0
 0 .112
mg		 .072
mg		 0 253
u:240.5		 >234 0 0 0 0 253
d
calciferol
(20 μg)		 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 .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		 80
n:58		 >60
n>50		 0 0 0 0 80
n:58
f1*
linoleic
acid
(17 g)		 0 .0864
g		 .0543
g		 .09
g		 2.511
g		 .17
g		 2.24
g		 .226875
g		 0 0 ~
.872727
g		 .837
g		 .14273
g		 1.84384
g		 .70836
g		 0 57.5 >50 0 0 2.35
%		 0 59.5
f2*
alpha
linolenic
acid
(1.6 g)		 0 .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		 0 230

 >50 0 0 3.75
%		 0 233.5
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
 - - - - - - - - - - - - - - - - 2.3396 <4 - - - - 2.4008
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 .3636
μg		 2.34
μg		 .133
μg		 0 .516
μg		 ? 65
 40<s<100 0 0 1
%		 0 66
k2
mena
quinone 
(180 μg)		 0 0 0 0 0 0 0 78.18525
μg		 ~
0
μg		 0 0 0 0 0 0 ? 43 40<s<100 0 0 0 0 43
k1+k2 - - - - - - - - - - - - - - - - 108 100<s<130 - - - - 109
s*
salicylic
acid
(10 mg)		 0 .606
mg		 0 1.36
mg		 .9
mg		 .2208
mg		 0 .085
mg		 .0425
mg		 .04
mg		 0 0 0 .0096
mg		 0 ? 32.5 >50 0 17.5
%		 0 0 50
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		 ? 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
 24
 >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		 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		 - - ? ? >34.787
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 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- - - -
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 - - - - - - - >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 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 >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
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 >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 1221.84- - 1221.842250 3000
cost $6.44 - - $6.44 $15.00
v
i
t
a
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n
l
i
k
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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)		 420.5
 240.5 343.5 1004.5 >375 -
b2 [g, j]
riboflavin
(1.3 mg)		 396262 419.51077.5>393-
b3
niacin
(16 mg)		 242.5
n:76.5
f:166
 142
n:30
f:112		 145.5
n:1.5
f:144		 530
n:108
f:422		 >375 f:900
b4*
adenine
(75 mg)		 187 140 156
 483 >300 -
b5
pantothenic
acid
(5 mg)		 156 111111 378>330 -
b6
pyridoxine
(1.7 mg)		 335.5 193 305.5
834>354 8823
b7 [h]
biotin
(35 μg)		 286.5124.5 458 869 >857 -
b8*
inositol
(1000 mg)		 60.5 33.5 30 124>180 -
b9
[m, b11, r]
folic acid
(400 μg dfe)		 184.5
n:73
f:111.5		 139
n:64.5
f:74.5		 125.5
n:54.5
f:71		 449
n:192
f:257		 >300 f:600
b12 [t]
cobalamin
(2.4 μg) 		 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 360890 >300
b14*
taurine
(100 mg)		 3.2
>0 >0 3.2 >180
b15*
betaine
(550 mg)		 60.5 33.5 27121>180 300
b16*
choline
(550 mg)		 5023 169.5242.5>180 300
b20* [I]
l-carnitine
(29 mg)		 33 171464>100 162
c
ascorbate
(90 mg)		 253 281.5250 784.5>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)		 80
n:58		 84.5
n:84.5		 70
n:70		 234.5
n:212.5		 >240
n>180		 9999
f1*
linoleic
acid
(17 g)		 10.183232 g

59.5		 6.0242 g

35		10.8062 g

63		27.013632 g

157.5		>180 -
f2*
alpha
linolenic
acid
(1.6 g)		 3.741545 g

233.5		 1.5514 g

97		 3.175 g

198		 8.467945 g

528.5		>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
 2.4008 3.73 3.40 3.0042 - 4
k1
phyllo
quinone 
(120 μg)		 6626.5 25117.5 >180 300
k2
mena
quinone 
(180 μg)		 4364 73.5180.5>180 300
k1+k2 109 90.5 98.5 298>360 390
s*
salicylic
acid
(10 mg)		 50 33.5 - 83.5 >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 29232.5>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 81.5235.5>>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 52421.5>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)		 8656.5 68.5 211>180 546
se
selenium
(55 μg)		 45 102 247.5394.5 >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 - - - >150 375
i
n
o
r
g
a
n
i
c
s		 h2o
water
(3700 ml)		 79 - - 79 >180 450
no3
nitrate
(0 mg)		 52
mg		 - - 52
mg		0 300
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?
- spinach for betaine

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)
- quinoa is perhaps better for betaine

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
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