Sunday, January 10, 2021

i think a part of the adjustment to this ought to be in easing common law to only apply to legally consenting adults. i mean, it's essentially the state that is illegally marrying these people, they're not doing it on purpose. that's insane, when you think about it - how is the state placing children in common law arrangements, potentially even against their will?

but, as to the underlying social arrangement of young girls going through phases with older men? i think there's something inherently normal about it, and the reality of agency in a lot of these scenarios really shouldn't be discounted. there's a blurry point where it needs to be illegal - 14, 15, 16. but, the law should really be adjusted so that young girls are able to easily extract themselves from these scenarios once they grow out of them, not to trap them into common-law legal arrangements.

but, the basic idea of legally marrying underage girls off by state dictate is insane - and apparently happening quite frequently.

before i add in data for raspberries & cinnamon, which i've now purchased and can measure, i want to address the issue of taurine from an amino acid perspective, as it is clear that i will not otherwise meet taurine requirements in this bowl and have not entirely committed to keeping with the salami; in fact, at this point, i see little compelling evidence to continue with supplemental meat with the eggs at all, as doubling the eggs got me well past the rdi for pretty much everything. it seems like the eggs were their own best supplement. the only things i'd need the salami for are taurine & carnitine, which is the same as the other two meals, now.

so, if i take the salami out, then i'm essentially giving up on taurine as a vitamin, and i'm considering if i consequently shouldn't just take it out of the chart. it's not that i don't want to integrate taurine, it's that it really doesn't exist in the kinds of food i'd like to eat, and my body can synthesize it, so it's not worth it.

if i were to do that, i would need to move it to the cysteine row by ensuring that i get enough excess cysteine to generate the previously developed taurine rdi, in addition to existing requirements.

so, cysteine's rdi is 350 mg and 50% of that is 175 mg. that means i'd need the fruit bowl to have 175 mg to meet the cysteine requirements + an additional 60 mg to meet the rdi for taurine, which is being divided out evenly for taurine because it's being cut out from an existing calculation. that's 235 mg, total, which is 67.142857142%.

the incomplete tabulated amount in the fruit bowl for right now is:
(11 + 6 + 41 + 21 + 0 + 23.925 + 26 + 15.3 + 166.95 + 24 +.72928) = 335.90428 mg.

335.90428/350 = 0.95972651428

subtracting out the 60 mg for taurine,

335.90428 - 60 = 275.90428

then, 275.90428/350 = 0.78829794285 > .5.

so, taurine is out. it's unfortunate, but it's just not going to be possible for me to meet any sort of taurine requirements, and, as mentioned, i don't actually have to.

however, i will only formally remove the taurine row from the fruit bowl, for now, and will continue to tabulate taurine amounts as best i can for each meal until it is finalized. removing taurine will be a last step for each of the other two meals.

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
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
96
c:78.5
>68
c>50
- - - - -
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
m
i
n
l
i
k
e

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)
60 from excess
cysteine
>0 >0 60 >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)
96
c:78.5
- - - - -
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