so, i'm back where i was for the mineral update, except to add the raspberry in as an ingredient. this will also allow me to double check the logic on how much of each mineral i'm deciding i ought to get.
starting with hydrogen...
hydrogen
i have set the requirements for water up to 40% per meal, realizing i will far exceed that with the coffee & two waters, alone.
raspberry - 88.75*.45 = 39.9375 ml
yeast - .05*5.08 = 0.254 ml
vector: .40*2.12 = .848 ml
wheat bran - 9.89*.07 = .6923 ml
sunflower seeds - 4.73*.08 = .3784 ml
flax - 6.96*.12 = .8352 ml
algal oil - 1.02*2.5/100 = .0255 ml
the new sum is:.
(850 + 39.9375 + 24.24 + 88.4 + 90.95 + 110 + 57.3 + 368.12 + 50.325 + 37.7 + .254 + .848 + .954 + .6923 + .3784 + .8352 + .0255)/3700 = 0.46512429729
boron
boron is being treated as a water-soluble vitamin, so the requirements are being set to 100%/meal, 300%+ total and that will not change.
raspberry:
vector:
i don't know how i found the initial data point of 12 µg/g and suspect i may have misread it from the data on sodium. i'm taking a midpoint of puffed rice & shredded wheat, which is (.53 + .76)/2 = .645
wheat bran:
flax:
raspberry - (9+20)*.5*.045 = .6525 mg
yeast - 0
vector: .645*40/1000 = 0.0258
wheat bran - .32*.07 = .0224 mg
sunflower seeds - ?
flax - ((16/10000)/100)*12000 = 0.192
algal oil - ?
the new sum is:.
(.17 + .6525 + .12272 + .135 + 1.665 + .1794 + .457624 + .0297 + .023 + .0258 + .144 + .0224 + .192)/3 = 1.273048
nitrogen
i'm going to try to keep nitrates under 60 mg/meal, still. so, this is like carnitine - i'm just expanding the length of the day.
raspberries:
raspberry - 36*.045 = 1.62 mg
yeast - ?
vector: .138*40/30 = .184 mg
wheat bran - 7*.138/30 = .0322 mg
sunflower seeds - ?
flax - ?
algal oil - ?
the new sum is:.
2.975 + 1.62 + 2.36 + 3.6 + 3.9388 + 21.3328 +.239479 + .065294 + .184 + .207 + .0322 =
36.554573
fluorine
the key update for fluoride is the water, actually. there is still 1000*.00104 + 1000*.005 = 6.04 mg of fluoride in the used toothpaste, but i'm splitting it by 4 rather than watering it down. so, 6.04/4 = 1.51 mg of fluoride in each cup of water or coffee.
the fluoride requirements have increased to 50%/meal, as the rdi is a strict per day and intake should be steady.
adding the natural fluoride means,
for the glasses of water: .125*.85 + 1.51 = 1.61625 mg
for the coffee: .125*.35 + 1.51 = 1.55375 mg
raspberry:
obviously, i advocate the use of fluoride, but these anti-fluoride goofs have compiled a lot of data, including some for raw wheat bran:
this site claims sunflower seeds have no fluoride, which i'm going to interpret as trace:
raspberry - 1.57*.45 = .7065 µg
yeast - 0
vector: 19*.40 = 7.6 µg
wheat bran - 1000*7*((40/10000)/100) = .28 µg
sunflower seeds - trace
flax - trace
algal oil - trace. while salt water seaweed is high in fluorine, this oil is made from a freshwater algae that exists in surface water, which has very low fluorine contents.
the new sum is:.
(1616.25 + .7065 + 10.2 + 2.6 + 4 + 10.5 + .69 + 49.58 + 12.375 + 6 + 7.65 + 12.15 + .289)/4000 =
0.433247625
sodium & potassium....& chlorine
the sodium requirements need to come up to 150%, total, as they are a per-day requirement that should attempt to not exceed the rdi. likewise, the upper limit needs to come up to min{100*2300*1.5/1500 = 230%, k/2.5}, the second condition in the statement remaining the same as it's a ratio. potassium, on the other hand, should come up to 180%, which is 150% of the previous 120%.
i am going to treat both of these items like fat soluble vitamins, in setting the minimum levels at 40%, but i'm actually going to be a tad low on sodium in the fruit bowl and i'm not going to upset myself about it. in fact, i'm going to do something different with sodium in setting different limit levels, with 35-60% as the range for the fruit & pasta bowls, and 35-100 as the range for the eggs bowl, which is just simply going to have far more salt. the fact that my first two meals are low in salt is a good thing, and the fact that the eggs make up for it means i catch up in the end. i see no good reason to balance this out.
if the first two end up max, 150 - 2*60 = 30, so the eggs bowl has to have at least 30. 35 is set.
if the first two end up minimal, 150*1.10 - 35*2 = 95, so 100 is a reasonable, round upper limit. while i have set maximal levels based on the 2300 mg/day "danger level" identified by the state, i would prefer to stick as close to the ai as i can, with sodium - i don't really want this much higher than 175%, total, which maintains the same ratio across.
so, why pretend then? i'm nowhere close to the 2300 mg/day limit. why not set the upper limit to 175% instead of 230%?
so, these are my actual bounds:
potassium:
ai: 4700.
requirements: >40% (1880 mg) /meal, >180% (8460 mg) total.
ul: n/a
let k be actual potassium amount.
k/na ratio:
k/x > 2.5 <-----> x < k/2.5.
this shall be both per meal & total (which follows).
sodium
ai: 1500 mg
requirements: >35% (525 mg) per meal, >150% (2250 mg), total.
ul: < 60% (900 mg) per meal for fruit & pasta & 100% (1500 mg) per meal for eggs, < min(k/2.5, 175% (2625)) mg total
raspberry - na: 1*.45 = .45 mg, k: 151*.45 = 67.95 mg
yeast - na: 30*5/16 = 9.375 mg, k: 342*5/16 = 106.875 mg
vector: na: 212*40/55 = 154.181818182 mg, k: 175*40/55 = 127.272727273 mg
wheat bran - na: 2*.07 = .14 mg, k: 1182*.07 = 82.74
sunflower seeds - na: 9*.08 = .72 mg , k: 645*.08 = 51.6 mg
flax - na: 30*.12 = 3.6 mg, k 813*.12 = 97.56 mg
algal oil - na: 1.02*.001*1000 = 1.02 mg, k:1.02*.0055*1000 = 5.61 mg
toothpaste - na: 100*(1.51/(18.998403/41.98817) - 1.51)/1500 = .12%
the new sum is:.
na: (6.7569 + .45 + .6 + 1.18 + 1 + 10.5 + 2.07 + 48 + 54 + 27.5 + 9.375 + 154.181 + 237.5 + .14 + .72 + 3.6 + 1.02)/1500 = 0.37239526666
k: (1.0075 + 67.95 + 125.1 + 422 + 153 + 728 + 215 + 368 + 164.175 + 90 + 106.875 + 127.272 + 475 + 82.74 + 51.6 + 97.56 + 5.61)/4700 = 0.69806159574
k/na: (1.0075 + 67.95 + 125.1 + 422 + 153 + 728 + 215 + 368 + 164.175 + 90 + 106.875 + 127.272 + 475 + 82.74 + 51.6 + 97.56 + 5.61) / (6.7569 + .45 + .6 + 1.18 + 1 + 10.5 + 2.07 + 48 + 54 + 27.5 + 9.375 + 154.181 + 237.5 + .14 + .72 + 3.6 + 1.02) = 5.87348944106
chlorine comes in as an afterthought:
ai: 2300 mg
requirements: >35% (805 mg) per meal, >150% (350 mg), total.
ul: < 60% (1380 mg) per meal for fruit & pasta & 100% (2300 mg) per meal for eggs, < min(k/2.5, 175% (4025)) mg total
raspberries:
sunflower:
raspberry - 20*.45 = 9 mg
yeast - (.605/.395)*(30*5/16) = 14.3591772152 mg
vector: (.605/.395)*(212*40/55) = 236.151898734 mg
wheat bran - 150*7/8 = 131.25 mg
sunflower seeds - 47*.08 = 3.76 mg
flax - (.605/.395)*30*.12 = 5.51392405063 mg
algal oil - ?
the new sum is:.
100*(1.275 + 9 + 3 + 94.4 + 20 + 9 + 3.17 + 73.519 + 82.7089 + 42.12025 + 14.359 + 236.15 + 363.76 + 131.25 + 3.76 + 5.5139)/2300 = 47.5
vitamin b5
i found that corporate pdf document for the fluoride content of sunflower seeds:
...and it's further confusing the point for the b5 content of sunflower seeds.
the purpose of sunflower seeds was initially the b5. but, after sorting through data at the usda, i decided that there was an error in the information, as presented. the data has very high b5 numbers for roasted seeds, and much lower for dried seeds, which is bizarre because b5 is not heat stable, and roasting should degrade it. worse, the usda didn't provide sources for the higher numbers and did provide a source for the lower one. i consequently decided that i should pick the lower number, associated with the dried seeds, and deduce that the higher ones are some kind of mistake.
however, i've cross-referenced a bunch of the data at the above site with the usda's, and it's really pretty consistent, except to lowball. the usda has higher e calculations and higher b3 calculations, so you can't decide the company is inflating data - especially considering that it is trying to sell you on the e, then lowballing it relative to official government data. it's clearly not trying very hard, at least. that said, you expect a range - these aren't exact values. but, that's why i'm lowballing. i'm not interested in statistical nihilism. but, that means you want consistency where you can find it, and the 2.0 mg/oz total being presented by that document is about on par with what the usda is presenting for roasted rather than dry seeds. b5 isn't a trendy substance (although it maybe should be), so they don't have the motive to lowball e and inflate b5. but, they might be legitimately wrong. there is again no source, although this idea that an ounce of sunflower seeds contains 20% of the rdi for b5 seems to be what you get when you run an internet search, so we have some recycling going on, and the company may have fallen for bad data.
or, i might be wrong, and the data at the usda for roasted seeds might be right.
attempting a deeper search on google scholar more or less pulls up the same thing: while the information is legitimately inconsistent across the spectrum, books & serious academic papers tend to lean towards the lower numbers, whereas internet sites and pop science magazines tend to lean towards the 20% number.
can somebody do this with modern tools and methods for me?
there's a teaspoon of sunflower seeds in both bowls, so if i'm lowballing it, it'll come in higher than i'm calculating - by about 10%. and, that's fine.
magnesium
magnesium will be treated like a fat soluble vitamin, and it's requirements will come up to 40%/meal and 180%/total.
raspberry - 22*.45 = 9.9 mg
yeast - 0
vector: 10*40/55 = 7.272727272727272%
wheat bran - 611*.07 = 42.77 mg
sunflower seeds - 325*.08 = 26 mg
flax - 392*.12 = 47.04 mg
algal oil - ?
the new sum is:.
100*(6.94875 + 9.9 + 6.6 + 31.9 + 13 + 43.5 + 11.7 + 11.55 + 8 + 42.77 + 26 + 47.04)/420 + 32 + 7.2727272727 + 62.5 = 163.417667749
aluminum & silicon
i think we'll leave the aluminum upper limits exactly where they are, so it's like nitrates & carnitine.
i intentionally set up silicon as a water-soluble 100%/meal type affair and, as i'm not adjusting aluminum, i see little reason to adjust silicon.
source:
flax:
sunflower seeds, taken from a russian bot (it's a good rough estimate)
raspberry - .39*45/60 = 0.2925 mg
yeast - 0
vector: .13*40/6 = 0.86666666666 mg
wheat bran - 1.54*.07 = .1078 mg
sunflower seeds - 8*.08 = .64 mg
flax - 12000*.0024 = 28.8 mg
algal oil - .0102*
the new sum is:.
(1.275 + .2925 + 5.6286 + .9916 + .96 + .1495 + 2.32 + .0152 + .038 + .866 + 4.95 + .1078 +.64 + 28.8)/20 = 2.35171
extra sunflower seed data:
i found data at the russian bot site, so i should add it.
these adds are largely trivial.
boron: .1135*.08 = 0.00908
new total: (.17 + .6525 + .12272 + .135 + 1.665 + .1794 + .457624 + .0297 + .023 + .0258 + .144 + .0224 + .00908 + .192)/3 = 1.27607466667
fluoride: .091*.08 = 0.00728 mg = 7.28 µg
new total: (1616.25 + .7065 + 10.2 + 2.6 + 4 + 10.5 + .69 + 49.58 + 12.375 + 6 + 7.65 + 12.15 + 7.28 + .289)/4000 = 0.435067625
phosphorus:
phosphorus is being treated like a fat soluble vitamin and set to 40%/meal, as well.
raspberry - 29*.45 = 13.05 mg
yeast -20*5/20 = 5%
vector: 10*40/55 = 7.27272727272%
wheat bran - 1013*.07 = 70.91 mg
sunflower seeds - 660*.08 = 52.8 mg
flax - 642*.12 = 77.04 mg
algal oil - 1000*1.02*.0047 = 4.794 mg
the new sum is:.
100*(.5605 + 13.05 + 12 + 26 + 24 + 78 + 23.5 + 86.625 + 70.91 + 52.8 + 77.04 + 4.794)/1250 + 16 + 4 + 5 + 7.2727 + 37.5 = 107.31506
sulfur
i skipped sulfur because all existing requirements are tied strictly to amino acids and i didn't want to double up on it, but note that sunflower seeds are a leading source of sulfur and are now in both bowls. eggs are also a leading source of sulfur. garlic exists in the pasta bowl for now and may be removed, but i am considering adding broccoli.
these are the sources of sulfur:
1) animal-based methionine - eggs, dairy
2) plant-based methionine - sunflower seeds, wheat, soy
3) cysteine - eggs
4) alium vegetables - garlic?
5) cruciferous vegetables - broccoli?
6) thiamin - yeast is the dominant source. way over the rdi.
7) biotin - yeast, vector, eggs are major sources. way over the rdi.
so, i'm not explicitly working this out, but i'm sure i'm meeting any reasonable requirements, and then some.
calcium
calcium will be treated like a fat soluble vitamin and set to 40%/meal, 180% total. as i remain a little leery about overdoing it with calcium, i'm going to increase the upper limit to 100%, but this is kind of trivial and just a check to ensure i'm not going haywire.
raspberry - 25*.45 = 11.25 mg
yeast - 0
vector: 2*40/55 = 1.4545455%
wheat bran - 73*.07 = 5.11 mg
sunflower seeds - 78*.08 = 6.24 mg
flax - 255*.12 = 30.6 mg
algal oil - 1000*1.02*.0034 = 3.468 mg
the new sum is:.
100*(34 + 11.25 + 5.4 + 5.9 + 16 + 18 + 23.5 + 5.11 + 6.24 + 30.6 + 3.468)/1300 + 48 +4.8 + 5 + 1.4545 + 5 = 76.5212692308
this is where the periodic table trips over into transition metals, so i'm going to take a stop, except to add two non-metal items:
selenium
i'm actually adjusting selenium to a water-soluble vitamin and adjusting the per-meal rdi up to 100%, as well as the total per day up to 300%. i'm also removing selenocysteine from the list, as this item shouldn't be separately listed. i was quick with selenium previously, as i didn't really know a lot about it and wanted to get to the next step.
this helped me understand what our body does with selenium better:
raspberry - .2*.45 = .09 µg
yeast - 5*40/20 = 10%
*soy milk - 5.59*1.6 = 8.944 µg
*ice cream - 3.5*.825 = 2.8875 µg
vector: 24.9*.4 = 9.96 µg
wheat bran - 77.6*.07 = 5.432 µg
sunflower seeds - 53*.08 = 4.24 µg
flax - 25.4*.12 = 3.048 µg
algal oil - 1000*1000*1.02*((.13/10000)/100) = 0.1326 mg
the new sum is:.
100*(.09 + .18 + 1.18 + .4 + .6 + .138 + 8.944 + 2.88755 + 1.8 + 9.96 + 4.23 + 5.432 + 4.24 + 3.048 + .1326)/55 + 10 = 88.6583636364
*recalculated to pick a different soy milk & ice cream value from usda that is hopefully more appropriate
- soymilk, original and vanilla, light, with added calcium, vitamins A and D instead of soymilk (all flavors), nonfat, with added calcium, vitamins A and D
- ice cream, vanilla, rich instead of ice cream, vanilla. this is premium ice cream, so it has a high milk content. i'd guess that's the difference.
regarding vector, the initial entry was as follows:
vector - (54 + 151)*.5*.015 = 1.5375 µg
however, i didn't record the source. oops.
i'm going to guess i found a usda supplemental document and took an average, and i can't find it now. it would suggest that you're looking at between 54 and 151 mg/kg - or 5.4-15.1 mg/100g. that seems a tad low relative to the other information i've found. as i can't source this, i can't analyze it and have to start from scratch. there will be a final, total update at the end that ensures i can source everything.
i may have taken data from wheat listed here:
...but, if that's what i did, the calculation is wrong because it's per cup (about 171 mg) rather than mg/kg and it should have been:
(54.9 + 151.6)*.5*(15/171) = 9.05701754386 µg
but, that number is for pure whole wheat, which isn't that good of an estimate, either. i'll catch this stuff in the end, hopefully. for right now, i'm simply not able to reconstruct what i was thinking.
(i found my source:
- crisped rice cereal - .151 mg/kg
- corn flakes - .054 mg/kg
that's not a very good estimate, and i clearly made it out of laziness, looking to move on)
there's an entry at the usda for "rice and wheat cereal bar", an idea very similar to what vector cereal is, that is 24.9 µg/100g. that would give 24.9*.15 = 3.735 µg, about a third of the previous amount, which is a good sanity check on the calculation. then, 24.9*.4 = 9.96 µg.
there's another sanity check here, which suggests "cereals" have around 20 µg/100g:
so, i'm using the cereal bar entry as an estimate.
but, i wanted to get to 100. so, what can i do, now?
well, i could note that the ear is 45 µg, which is 82% of 55 µg, and set the per-meal requirements to 82%, but this is a sort of a smudge. on the other hand, note that the other two meals are both well over 100% due to pasta & eggs, both major sources, and the impetus to boost the selenium through the roof shouldn't really be that intense.
something else i could do is note that one of the most concentrated sources here is the raw wheat bran, and note that i'm intending on boosting the wheat bran and decreasing the all bran, anyways. i need about 7 µg, which can happen easily if i move to 21 g of wheat bran, which would add an extra 10.864 µg, taking me up to 59.6261 µg. i could then, in theory, remove the all bran altogether, which i certainly won't actually do.
so, what i'm going to do for right now is flag it as lacking and move forwards, as it gives me a basis for reproportioning something i intended to do anyways.
iodine
iodine should be treated like a fat soluble vitamin, with requirements at 40%/meal & 180%/total.
raspberry - 0
yeast - 0
vector: 60*40/55 = 43.6363636364%
wheat bran - 1000*.105*.007 = 0.735
sunflower seeds - 1000*.079*.008 = .632
flax - 0
algal oil - ?
the new sum is:.
100*(3.4 + 40.1775 + 19.45 + 4.725 + .735 + .632)/150 + 43.6363 = 89.7159666667
the next update will be for the transition metals.