Sunday, January 17, 2021

listen, those western bastards can freeze in the dark, for all i care.
it would be great news, but you can imagine i'm pretty skeptical.

if they cancel this pipeline, they're basically handing the oil - and canada - to china. we want to keep it in the ground, sure. but it's not that easy; there has to be some agreement with the chinese. otherwise, it's not geostragetically rational.

so, what i needed to understand were the timelines the tribunal wants to put in place.

the simplified rules, here, mean there's only three:

- 21 days to file a response

then, i wait for the hearing date.

- 21 days after that, i need to provide a document list and disclose to the other parties
- 45 days before the hearing, i need to file everything in the document list

that's really all there is in these simplified rules. 

so, i've got the foia's coming, and for now should simply wait it out. that's three full weeks from friday....

i was able to get enough pills for the week from a pharmacy around the block, and have located enough for the rest of the month at a pharmacy that is walkable from here. if i get all of the running around i need to do done first, i can settle down and spend a few days on it. i think that's a better idea than rushing through it when i'm still detoxing, which i currently am.

so, for the night, i'm going to make some eggs and take a shower, and get back to the amino acids for a few hours, then try to get as much running around done tomorrow as is possible.
the increases in the cost of living in the years leading up to the pandemic were disastrous for artists in this country, and may be part of the reason why the canadian art scene caved in almost as soon as the liberals were elected in 2015. past liberal governments have actually been relatively good about funding the arts, but this is the first fully neo-liberal incarnation of the party, and all they care about is maximizing returns for investors and rentiers - including landlords.

but, if we go back to the 00s, it was actually relatively easy to live in a nice spot in downtown ottawa and only work 20 hours a week - so long as you didn't waste money on things like tv, phones, cars, etc. in fact, i even smoked at the time, and was able to make regular payments on my loan....working 20 hours a week in a call centre.

i know that the world around me was racking up debt and climbing over each other to get ahead, but you could live a low-key socialist existence back then, if you truly wanted to.

that's changed.
there was a good ten years or so of my life when student loans were really the only way to pay the rent because i couldn't find a job.

and, what do you say about a society where it's easier to succeed at doing graduate level mathematics than it is to find a part-time job at a fast food restaurant (which is all you need when you don't spend any money)? what do you say about a world where option a is realistic, and option b isn't because you're seen as "overqualified"?

my choices in the matter were always deeply restricted - the society let me go to school, and let me rack up debt but wouldn't let me do service sector jobs after i'd been in school for a while, even though it's what i actually wanted. so, the outcome is predictable - going to school just becomes a dead-end job. you're just there because you have to be, to generate some kind of income to pay the rentier class. what do you expect from such a person?

do you expect such a person to succeed and publish papers and climb the academic ladder? you shouldn't, that's not realistic.

rather, what you got is what you ought to have expected - largely uninspired "work" that is really just content because it arises solely out of a work contract, rather than any place of legitimate interest.

please check out the music if you want to hear something inspired and real.
obviously, i enjoy learning and i enjoy debating.

but i don't need the validation and i don't seek out the prestige. i'd rather sit at home and read by myself and type up notes on the internet.
have i done anything worthwhile in my life? have i made worthwhile contributions?

you have to put this in context, and the fact is that while i spent a lot of time in school because i sort of had to in order to eat, i've really never wanted to be anything besides a musician.

so, if you're to ask that question, i insist that the question you ask is whether my musical contributions are worthwhile or not. that's what i want you to judge me by, not whether the schoolwork i ended up doing out of necessity is worthwhile or not. i actually don't claim that it is.

i'm somebody that went to school for a really, really long time without really wanting to be there, or having any aspirations in academia. as such, i'm kind of an encyclopedia. but, i don't want to be an academic, and i'd reject the claim that i'm some kind of intellectual.

and, i'm actually really clear on the point - i want you to see me as, interpret me, analyze me and validate me as an artist, not as a researcher or as an intellectual. but, i'm also a member of the proletariat, and that's the only reason i ended up in a school in the first place. if i was born with money, i wouldn't have bothered.
yeah. this is the statute, and it's all i got:

Tribunal rules
43 (1) The Tribunal may make rules governing the practice and procedure before it.  2006, c. 30, s. 5.


for some reason, i remember sorting through the statute last time. i guess that's a fuzzy memory...
so, i posted my notes to the blog and have found them:

i should be back up on the laptop by the morning.

for now, i'm going to spend the next 9 hours or so sorting through this here on the chromebook:


and making sure i understand what the next steps are.


that sjto.gov link has indeed been removed. so, i can't find the file i was looking for because it's been taken down. that explains it...

according to archive.org, the last snapshot of that site was taken on june 6, 2020.

but, observing the snapshot, i see that it is the same content as exists here:

.....and that was not hard to find. but, i want something at canlii or e-laws (which also appears to have been taken down). this is all done by the ford government, and you can tell it's some kind of rebranding attempt - they're essentially destroying everybody's links for who knows how far back because they don't like the term "social justice", which is just childish. 

but, i mean, that's conservatives for you - they generally act like children.

it seems as though the tribunal will make it's own rules, rather than exist as a creature of statute. i actually don't like that, at all. but, if what i was looking for was a statute, it doesn't seem like such a thing actually exists, and it doesn't seem like i was relying on a statute when i figured this out last time.

i can't directly consult the statute if there isn't one.

so be it.
*sigh*.

let me see if i can find my previous notes. this is bizarre, to say the least.

i don't trust these writeups. i want to interpret the source, myself.
did these rules get repealed recently, or what?
it's not in the rules, themselves.

it's not in the human rights code.

so, where the fuck is it?
why can't i find the actual legislation for the human rights tribunal rules of civil procedure anymore?

this was easy to find a few months ago.

weird...

i can find some guides, but i don't want those. i want the legislation. and, none of the guides cite the legislation, so how do i know they're even current or even correct?

ugh.

this ongoing dumbing down of the internet to the lowest common denominator is a fucking nightmare.
what i care about is winning the case by presenting existing precedent and arguing from it.

what i don't care about is academic or popular opinion on what is and is not acceptable behaviour.

and i intend to win the case in the most efficient, ruthless manner possible.
i went over this in my response to the divisional court case, and i could almost hear the lawyer gasp reading my response, which committed every fake left, foucauldian anti-pc faux pas that there is.

but, i don't give a fuck.

i'm not filing this case on twitter, i'm filing it in a court of law. contrary to existing popular (mis)perception, the court does not care about any of this bullshit. at all. and, my responses will show it no deference, whatsoever.

gasp all you want.

maybe you'll choke.
no, it's the right analogy, in context.

if an openly transwoman (my id, which i needed to show to triage, has male names on it, but i was wearing lipstick and had my tits hanging out - and this was intentional) walks into a hospital with a knife in her back and they throw her out for bleeding on the floor, why do you think that is?

do you think they're really upset about the floor?

that's what the case is about - i claim discrimination. they deny it. we'll have to work it out.
the lawyer is trying to apply some specious legal theory she learned at law school, but it won't hold up in court in the real world, where case law remains the law of the land, not critical theory.
if somebody walks into a hospital with a knife in their back, do you throw them out for bleeding on the floor?

that's essentially what happened.

and, the lawyer's response is just doubling down on the fact that i was making a mess all over the place, and had to go as a result of it, oblivious to the fact that i'm there to fix the wound that's creating a mess.

hospitals in canada have no grounds, whatsoever, to remove people. like, ever. it's public property...
so, i did get a response from the hospital about the discrimination lawsuit i filed against it, within the proper time frames. they essentially upheld my take on events, but spun it slightly differently. my take on it is that the lawyer basically doesn't seem to understand the accusations, which led her to essentially admit them, under the perception that smearing me, instead, is some kind of response.

so, i put in the application that i have a stress disorder and was arrested for demonstrating the effects of that disorder. rather than attempt to dispute that fact, she just ignored the underlying causes of the situation and doubled down on the need to remove me for being "disruptive", like that means anything, legally. obviously, the ramifications of having a mental health episode don't justify a denial of treatment regarding it. and, that should work in my favour if i get a reasonable judge. i mean, it amounts to a rejection of the premise that i have a mental health issue in the first place - which is why i'm suing them for discriminating against me. those are prohibited grounds in this country.

the result is that this isn't gong to be a case that's about facts, but rather a case that's about legal interpretations. i'm a classical liberal, on rights issues....and so is most of the judiciary in canada. the lawyer seems to be approaching it from some kind of fake left foucauldian perspective, where authority gets to make arbitrary decisions based on concerns surrounding political correctness. that's what this argument is going to be about - whether the hospital and police had the legal authority to do what it did based on it's arguments, and whether it was driven by prejudice in doing so or not. and, i've been in debates with people like this before - she's not going to "get it", and i'm going to have to argue around her over and over, but if the judge follows the discourse then it will just make her look stupid, to my benefit. otherwise, i'll have to appeal and hope i get a better judge the next level up...

so, my initial concern is filing a response, and it's supposed to be about whether i agree with the facts or not. i don't think we're disagreeing with each other over what happened, but i'll have to file a response to double down on the fact that discrimination did happen and the issue does actually fall under the code.

but, what i'm actually concerned about is finding the rules of procedure to ensure i get my timelines worked out. i did this research with the first case some time ago, but it's on the other machine.

so, that's what i'm doing over the next day or two - tracing out the relevant timelines, and filing a response. i have until early february; it won't take nearly that long, but i might stretch it out somewhat to make sure i don't have to file an extension regarding the introduction of relevant material that i'm getting from the foia.

based on the response, i expect this case to go to trial.
there's some discipline involved in refraining from writing off foucault's philosophy as "might makes right", here.

at the time, i wrote a series of nasty letters to the dean at the computer science school, complaining that i was being forced to take a college course to finish a university degree. i really resented it, and gave up partially in protest.

but, the reality is that i would have just ended up unable to hold a job for more than a month because i'm just unable to deal with people, anyways.

so, this is why i go ahead and tell people i have a comp sci degree - i was able to complete all of the requirements, except the social skills requirements of working in groups in a corporate environment. and, while that may be important to corporate actors, i still don't attach much importance to it.
no, i reasoned this through years ago.

i was, at one point, actually considering studying biology, but i decided i didn't like the lab work. i mean, there's a disconnect between doing biology in high school - which is a written, academic discipline - and doing biology in the real world, which is very kinetic and hands-on. i have difficulty with kinetic learning, i'm very bad with my hands and i just didn't enjoy actually doing the science.

the other thing about labs is that it required team work, and actually spending time with other people. i simply wasn't able to deal with that, and i should have seen that as a red flag at the time. if i can't handle working in groups to do a lab report, it suggests i have some serious social problems, doesn't it? it suggests that i'm going to have problems doing much of anything.

years later, i found myself up against a brick wall in the computer science program at the same school. i was at 19/20 credits with an A+ gpa to finish a second degree, but i had to get through a groupwork course. and, in hindsight, this was a programming degree, and that is the reality of doing computer science in the actual real world - you have no choice but to work in teams, it's just how the corporate world is designed. i was pissed off about it at the time, but i get it - you can't graduate programming majors that can't function socially, they're useless. i tried three times, was unable to work with the people around me each time and eventually had to give up. to this day, i have 19/20 credits in the computer science program (this is a second degree. i have a previous formal math degree and the diploma and everything.) and don't expect i'll ever be able to handle the groupwork. so, that dead end is what it is.

so, after i backed off the labs, i ended up as a physics student for a while hoping that i could eke out an existence in math-physics, but more or less ended up with the same problem i had with bio - you can't actually get through a physics degree by just doing math, you have to do the labs, and you have to work with people.

math was the only way out from being forced to spend time with other people, and it's the actual reason i ended up with a degree in math, rather than science.

but, i figured something out in the process of stumbling through this.

- psychology is applied biology
- biology is applied chemistry
- chemistry is applied physics
- physics is applied math

so, when you start with math, everything else is just applied - even if you don't like doing the applications.
so, are there any lingering concerns about heavy metals in these items?

arsenic

the anchovies are unusually high in arsenic. i haven't been eating them regularly, and wanted to wait until i revamped the pasta bowl before i readded them. surely, i can find a better source of omega-3s than fish.

cadmium

the sunflower seeds are higher than most items but they don't seem to be high enough to worry about. still. it'll be something to consider when i do a final run through it.

lead

i don't seem to have any sinks of lead in my diet.

mercury

the anchovies are still worse than most, but it's in a reasonable range. i was apprehensive about this and have developed cold feet around it.
this is that european study on chromium:

it essentially argues that, while it may be true that chromium was effective at reversing the insulin malfunctioning that these patients were experiencing, the evidence to take the leap to the idea that humans need chromium isn't there. to use an analogy, they're arguing that just because aspirin fixes your headache doesn't mean your headache was caused by an aspirin deficiency. fair enough and, given the toxicity of hexavalent chromium, there's a good reason to step away from it.

like i say: i didn't add anything for chromium, and there's no single item that is dangerously high in it, either. i'm well below all upper limits. i think it's useful to keep measuring it, even if i end up using those measurements to restrict it in the long run.
this is a clean-up post for the metals, on second thought.

so, i'm going to start by removing the aluminum entry, because i can't find useful data and all i can do is get silicon & boron, anyways.

the other question to ask is whether chromium is really necessary in the presence of sufficient molybdenum, and i suspect the answer to that may actually be "no" - relevant given that a specific oxidation state of chromium is pretty dangerous. again - all i can say is buy hydroponic. i'm personally going to ensure that my molybdenum intake is much higher than my chromium intake, but it's just a hunch.

note that the eu does not claim that chromium is essential, although the usda does. i'm not adding anything based on chromium, don't see any specifically high source that needs to be looked at and am well below the upper limit, so if the deduction in the end is that chromium isn't necessary after all (in the presence of sufficient molybdenum) and the concern actually ends up being that it needs to be restricted like a dangerous metal then these measurement suggests i'm probably on the right track for that, too. 

the claim is that chromium is necessary for glucose regulation, and a deficiency could lead to diabetes. note that the element right before chromium, vanadium, was once seen that way, too - and it was debunked, in the end.

i also took a flip through this course, which i stumbled upon, this evening:

western is a pretty good engineering school in london, ontario. you need a password if you try to access the files from the course page, but the prof left a backdoor open to the files, at least for now. oops.

1) just ignore the unfortunate slide with the biblical reference. that's kind of embarrassing, on behalf of the school, really. this actually goes over what i was talking about.
2) this gets into the quantum chemistry of it and talks a little about the interchangeability of the transition metals:
3) this points out that we use metals to synthesize proteins from amino acids and really aren't that specific about it:
4) was about measurements. physics. not relevant.
5) this briefly discusses the reality that you can't avoid heavy metal intake, in some manner. well, unless you're going for hydroponic. of course.
6) i can't find the pdf about the ligands.
7,8,9) you can also look at the files for magnesium, zinc & cobalt, but i didn't spend much time with these, as this is more detail than i really need to know:
10) lastly, there's two files on the toxic metals. there's much overlap. they explain what happens when you consume those metals, in more detail than you probably need, but with much trivia that you may be interested in:

now i'm moving to the amino acids, for real.

but not for a day or two, probably.

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
7 fruits: raspberry, guava, banana, strawberry, avocado, kiwi, cherry + 3 dairy: soy milk, ice cream, yogurt 
+ 3 cereal: vector, all bran, wheat bran + 2 seeds: sunflower, flax + nutritional yeast, algal oil
post-
meal
water
coffee
water
850 ml
+
1/4
cup
tooth
paste
rasp
berry
raw
9-11
45 g
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
prem
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
2 tsp
total
raison
d'etre
f

h20

c
s

b

b8
c
s

cal

b5 
b16


cl,k

h20
c
s


cr

h20
cal

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


b,na,k
cr,zn

h20
b8
c
k1


b,cr
cal

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


b,na,p
s, k,ca
fe,co,cu
zn,mo


h20
cal

a
b5
b12,13
b16,20
k2


na,s
zn
a
b16,20


na, s
co,zn

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

cr
cal

a
b3,5,7
b9,b15
b20
e, f1


na,cl,s
fe,zn,i
cal

b5,8
b15,16
b20, f1


na,mg
p,s,cl
k,mn,fe
zn
b8
b15

cl, s
zn
cal

e,f1

s
cal

b16
f1,f2


b,si
ni,zn

b12,16
f3,f4
f
calories 0 23.4 20.4 105 32 240 42 96 168 17.5 18.75159.27 125 15.12 46.72 64.08 40 1213.24>1000
<1200
0 0 32 0 1245.24
cost 0 .64 .40 .15 .77 .96 .39 .85 .43 .19 .22 .38 .39 .02 .06 .06 .92 $6.83 <$6.50 0 .14 .11 0 $7.08
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
μg
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 .0144
mg
.0201
mg
.037
mg
.024
mg
.101
mg
.019
mg
12.8
%

~
.033825
mg
3
%
259.375
%
~
12.3636
%
75
%
.03661
mg
.1184
mg
.19728
mg
.04488
mg
416
u:53.5
>125 0 4
%
1.5
%
0 421.5
b2 [g, j]
riboflavin
(1.3 mg)
0 .0171
mg
.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
371.5
u:51
>131 0 20.5
%
5
%
0 397
b3
niacin
(16 mg)
0 .2691
mg
.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
238
n:74
f:164

>125
f<200
0 4
%
2
%
0 244
n:78
f:166
b4*
adenine
(75 mg)
0 ? ? 1.416
mg
0.5
mg
15.9
mg
? 30.88
mg
~
1.94494
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 .14805
mg
.1353
mg
.394
mg
.125
mg
2.08
mg
.126
mg
24
%
.479325
mg
.194
mg
3.75
%
~
18.9090
%
10
%
.15267
mg
.0904
mg
.1182
mg
.0357
mg
138
u:81.5
>110 0 18
%
3
%
0 159
b6
pyridoxine
(1.7 mg)
0 .02475
mg
.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
336
u:76.5
>118 0 0 1
%
0 337
b7 [h]
biotin
(35 Î¼g)
0 .9
μg
?
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

284
u:152.5
>171 0 0 5.5
%
0 289.5
b8*
inositol

(1000 mg)
0 0
mg
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 Î¼g dfe)
0 9.45
μg
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
184
n:72.5
f:111.5
>100
f<133
0 1.75
%
1.25
%
0 187
n:75.5
f:111.5
b12 [t]
cobalamin
(2.4 Î¼g) 
0 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)
- - - - - - - - ~
12.8906
mg
2.578125
mg
- - - - - - -
155 >100 - - - - 155
b15*
betaine
(550 mg)
0 .36
mg
.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 5.535
mg
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
47 >40 0 ~
1.68
%
~
2.23
%
0 51
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 11.79
mg
68.4
mg
10.3
mg
58.8
mg
15
mg
64
mg
0
0
0
0
~
12.3636
%
0
0 .112
mg
.072
mg
0 266
u:253.5
>234 0 0 0 0 266
d
calciferol
(20 μg)
0 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 .3915
mg
.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
82.5
n:60.5
>60
n>50
0 0 0 0 82.5
n:60.5
f1*
linoleic
acid
(17 g)
0 .11205
g
.0864
g
.0543
g
.09
g
2.511
g
.17
g
2.24
g
.226875
g
0 0 ~
.8727
g
.837
g
.14273
g
1.84384
g
.70836
g
0 58 >50 0 0 2.35
%
0 60.5
f2*
alpha
linolenic
acid
(1.6 g)
0 .0567
g
.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
0 233.5

>50 0 0 3.75
%
0 237
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
- - - - - - - - - - - - - - - - - 2.33475 <4 - - - - 2.3951
k1
phyllo
quinone 
(120 μg
)
0 3.51
μg
.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
? 68
40<s<100 0 0 1
%
0 69
k2
mena
quinone 
(180 μg
)
0 0 0 0 0 0 0 0 ~
78.1853

μg
~
0

μg
0 0 0 0 0 0 ? 43 40<s<100 0 0 0 0 43
k1+k2 - - - - - - - - - - - - - - - - - 111 100<s<130 - - - - 112
s*
salicylic
acid
(10 mg)
0 2.313
mg
.606
mg
0 1.36
mg
.9
mg
.2208
mg
0 .085
mg
.0425
mg
.04
mg
0 0 0 .0096
mg
0 ? 55.5>50 0 17.5
%
0 0 73
e
l
e
m
e
n
t
s
b
boron
(3 mg)
.17
mg
.6525
mg
? .12272
mg
.135
mg
1.665
mg
.1794
mg
.457624
mg
.0297
mg
.023
mg
~
0
.0258
mg
.144
mg
.0224
mg
.00908
mg
.192
mg
? 127.5
>100 5.67
%
3.5
%
1.9
%
0 138.5
f
fluorine
(4000 μg)
1616.25
μg
.7065
μg
10.2
μg
2.6
μg
4
μg
10.5
μg
.69
μg
49.58
μg
12.375
μg
6
μg
~
0
7.65
μg
12.15
μg
.289
µg
7.28
µg
~
0
~
0
43.5 >50
--->
40
%
1.09
%
.15
%
37.5
%
122.5
na
sodium
(1500 mg)
~
6.7569
mg
.45
mg
.6
mg
1.18
mg
1
mg
10.5
mg
2.07
mg
48
mg
54
mg
27.5
mg
9.375
mg
~
154.181
mg
237.5
mg
.14
mg
.72
mg
3.6
mg
1.02
mg
37 35<s<60 .45
%
.948
%
.4
%
.12
%
39
mg
magnesium
(420 mg)
6.94875
mg
9.9
mg
6.6
mg
31.9
mg
13
mg
43.5
mg
11.7
mg
32
%
11.55
mg
8
mg
0 ~
7.2727
%
62.5
%
42.77
mg
26
mg
47.04
mg
? 163 >40 1.65
%
5.08
%
4
%
0 174
si
silicon
(20 mg)
1.275
mg
.2925
mg
0 5.6286
mg
~
.9916
mg
.96
mg
.1495
mg
2.32
mg
.0152
mg
.038
mg
~
0
.866
mg
4.95
mg
.1078
mg
.64
mg
28.8
mg
? 235 >100 6.375
%
2.625
%
1.45
%
>0 245.5
p
phosphorus
(1250 mg)
.5605
mg
13.05
mg
12
mg
26
mg
24
mg
78
mg
23.5
mg
16
%
86.625
mg
4
%
5
%
~
7.2727
%
37.5
%
70.91
mg
52.8
mg
77.04
mg
4.794
mg
107 >40 .04
%
1.7
%
2
%
>0 111
cl
chlorine
(2300 mg)
1.275
mg
9
mg
3
mg
94.4
mg
20
mg
9
mg
~
3.17
mg
~
73.519
mg
~
82.7089

mg
~
42.12025
mg
~
14.359
mg
~
236.15
mg
~
363.76

mg
131.25
mg
3.76
mg
~
5.5139
mg
? 47.5 35<s<60 .055
%
.023
%
.4
%
>0 48
k
potassium
(4700 mg)
1.0075
mg
67.95
mg
125.1
mg
422
mg
153
mg
728
mg
215
mg
368
mg
164.175
mg
90
mg
106.875
mg
~
127.272
mg
475
mg
82.74
mg
51.6
mg
97.56
mg
5.61
mg
69.5% >40 .02
%
7.4
%
.9787
%
0 78
k:na
ratio
- - - - - - - - - - - - - - - - - 5.873>2.5 - - - - 6.2578
ca
calcium
(1300 mg)
34
mg
11.25
mg
5.4
mg
5.9
mg
16
mg
18
mg
23.5
mg
48
%
4.8
%
5
%
0
~
1.4545
%
5
%
5.11
mg
6.24
mg
30.6
mg
3.468
mg
76.5 40<s<100 2.615
%
1.09
%
6
%
>0 86
cr
chromium
(35 μg)
.1445
μg
? ? 1
μg
3.2
μg
2.865
μg
~
4.987
μg
~
.35058
μg
.225
μg
.447
μg
5.6
μg
1.56
μg
1.755
μg
.273
μg
.08
μg
.06
μg
? 64 >40 .413
%
.17
%
.326
%
0 65
mn
manganese
(2.3 mg)
.102
mg
.3015
mg
.045
mg
.319
mg
.386
mg
.213
mg
.068
mg
~
.149174
mg
.0066
mg
.0025
mg
0 ~
.7272
mg
4.5
mg
.805
mg
.07176
mg
.2976
mg
? 347.5 >40 4.435
%
7.1739
%
2.971
%
0 362
fe
iron
(18 mg)
.0425
mg
.3105
mg
.078
mg
.307
mg
.41
mg
.825
mg
.214
mg
16
%
0 0 .3125
mg
~
20.3636
%
43.75
%
.7399
mg
.1936
mg
.6876
mg
.01326
mg
103 >80 .2361
%
.4
%
2
%
0 105.5
ni
nickel
(100 μg)
6.12
μg
? ? 4.72
μg
4.3
μg
51
μg
? 96
μg
0 0 10.25
μg
7.18
μg
8.685
μg
1.351
µg
25.6
µg
204
μg
? 419>100 6.12
%
2.52
%
12
%
0 439.5
cu
copper
(900 μg)
149.6
µg
40.5
µg
69
µg
92
µg
48
µg
285
µg
90
µg
500
µg
18.975
µg
7.5
µg
18
µg
~
436.36
µg
468
µg
69.86
µg
66.24
µg
146.4
µg
2.04
µg
278.5 >40 16.62
%
1.66
%
6.94
%
0 303.5
zn
zinc
(11 mg)
.0085
mg
.189
mg-
.069
mg
.177
mg
.14
mg
.96
mg
.097
mg
16
%
.56925
mg
.485
mg
0 ~
26.1818
%
31.25
%
.5089
mg
.184
mg
.5208
mg
.03672
mg
109 >100 .077
%
1.28
%
2
%
0 112.5
se
selenium
(55 μg)
1.7
μg
.09
µg
.18
μg
1.18
μg
.4
μg
.6
μg
.138
μg
8.944
μg
2.8875
μg
1.8
μg
10
%
9.96
μg
4.23
μg
5.432
µg
4.24
µg
3.048
μg
.1326
μg
88.5 >100 3.09
%
0 1.636
%
0 93
mo
molybdenum
(45 μg)
3.4
μg
? ? 8.26
μg
9
μg
3
μg
~
0
μg
216
μg
5.775
μg
2
μg
26.75
%
4
μg
4.5
μg
.7
μg
1.56
μg
? ? 600.5 >100 7.55
%
3.1
%
60
%
0 671
i
iodine
(150 μg)
3.4
μg
0 0 0 0 0 0 0 40.1775
μg
19.45
μg
0 ~
43.6363
%
4.725
μg
.735
µg
.632
µg
0 ? 89.5 >40 2.26
%
.933
%
0 0 93
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
- - - - - - -

total
(40 g)
0 - ? ? ? ? ? ? ? ? ? - ? - - ? ? - >30
<125
- - - - -
i
n
o
r
g
a
n
i
c
s

h2o
water
(3700 ml)
850
ml
39.9375
ml
24.24
ml
88.4
ml
90.95
ml
110
ml
57.3
ml
368.12
ml
50.325
ml
37.7
ml
.254
ml
.848
ml
.954
ml
.6923
ml
.3784
ml
.8352
ml
.0255
ml
46.5 >40
<100
23
%
~
9.49
%
~
1.2436
%
~
.4
%
80.5
no3
nitrate
(0 mg)
2.975
mg
1.62
mg
? 2.36
mg
~
3.6
mg
3.9388
mg
? 21.3328
mg
.239479
mg
.065294
mg
? .184
mg
.207
mg
.0322
mg
? ? ? >36.55
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 Î¼g)
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 Î¼g 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 Î¼g) 
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
374.5
mg
~
64.125
mg
110.933
mg
64.5
mg
- - - - - - 2175.02

46%
- - - -
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 Î¼g)
~
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 Î¼g 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 Î¼g) 
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 >80
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 1245.24- - 1245.242250 3000
cost $7.08 - - $7.08 $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)
421.5
240.5 343.5 1005.5 >375 -
b2 [g, j]
riboflavin
(1.3 mg)
397262 419.51078.5>393-
b3
niacin
(16 mg)
244
n:78
f:166

142
n:30
f:112
145.5
n:1.5
f:144
531.5
n:109.5

f:422
>375 f:900
b4*
adenine
(75 mg)
187 140 156
483 >300 -
b5
pantothenic
acid
(5 mg)
159 111111 381>330 -
b6
pyridoxine
(1.7 mg)
337 193 305.5
835.5>354 8823
b7 [h]
biotin
(35 Î¼g)
289.5124.5 458 872 >857 -
b8*
inositol

(1000 mg)
60.5 33.5 30 124>180 -
b9
[m, b11, r]
folic acid
(400 Î¼g dfe)
187
n:75.5
f:111.5
139
n:64.5
f:74.5
125.5
n:54.5

f:71
451.5
n:194.5

f:257
>300 f:600
b12 [t]
cobalamin
(2.4 Î¼g) 
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)
5123 169.5243.5>180 300
b20* [I]
l-carnitine
(29 mg)
33 171464>100 162
c
ascorbate
(90 mg)
266 281.5250 797.5>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)
82.5
n:60.5
84.5
n:84.5
70
n:70
237
n:215
>240
n>180
9999
f1*
linoleic
acid
(17 g)
10.294755 g

60.5
6.0242 g

35.5
10.8062 g

63.5
27.125155 g

159.5
>180 -
f2*
alpha
linolenic
acid
(1.6 g)
3.798245 g

237
1.5514 g

97
3.175 g

198.5
8.524645 g

532.5
>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
2.3951 3.73 3.40 2.9977- 4
k1
phyllo
quinone 
(120 μg
)
6926.5 25120.5 >180 300
k2
mena
quinone 
(180 μg
)
43 64 73.5 180.5 >180 300
k1+k2 112 90.5 98.5 301 >360 390
s*
salicylic
acid
(10 mg)
73 33.5 - 106.5 >180 14999
e
l
e
m
e
n
t
s
b
boron
(3 mg)
138.5 - - 138.5 >300 999
f
fluorine
(4000 μg)
122.5 117.5+80+ 320+>180 375
na
sodium
(1500 mg)
587.3629

39.15752666%
599.2936

39.95%
1291.2

86.08%
2477.8565

165.190%
>150 min(k/2.5, 175)
mg
magnesium
(420 mg)
174 57.5 29260.5>180 1500
si
silicon
(20 mg)
245.5- - 245.5>300 150000
p
phosphorus
(1250 mg)
111 63.5 81.5 256 >>180 360
cl
chlorine
(2300 mg)
48 .3 - 48 >150 min(k/2.5, 175)
k
potassium
(4700 mg)
3675.6284

78.20485957%
2175.02

46.277%
679.4

14.4%
6530.0484

139
>180 -
k:na
ratio
6.2578- - 2.635 >2.5 -
ca
calcium
(1300 mg)
86 67 49.5 202.5 >180 346.5
cr
chromium
(35 μg)
65 - - 65 >150 750
mn
manganese
(2.3 mg)
362 84 52 498 >180 717
fe
iron
(18 mg)
105.5 38.5 40.5 184.5
>180 675
ni
nickel
(100 μg)
439.5-- -- 439.5 >300 900
cu
copper
(900 μg)
303.557 26 386.5>180 1666
zn
zinc
(11 mg)
10956.5 68.5 234>300546
se
selenium
(55 μg)
93 102 247.5 442.5 >300 1090
mo
molybdenum
(45 μg)
671 16 - 687 >300 6666
i
iodine
(150 μg)
93 - - 93>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 - - - - -
total
(40 mg)
0 - - - >150 375
i
n
o
r
g
a
n
i
c
s
h2o
water
(3700 ml)
80.5 - - 80.5>180 450
no3
nitrate
(0 mg)
52
mg
- - 52
mg
0 200
mg

*not really

specific brands used:
- sensodyne repair & protect
- colgate prevident
- natur-a vanilla soy milk (light)
- chapman's premium black cherry ice cream
- yoplait source cherry yogurt
- bulk barn nutritional yeast
- kellogg's vector cereal
- kellogg's all bran original cereal
- nutravege omega-3 algal oil (strawberry-orange, or whatever)
- natur-a chocolate soy milk

- sensodyne repair & protect
- now foods microhydroxyapatite
- selection brand pasta [metro/food basics]
- black diamond brand medium cheddar cheese
- natur-a vanilla soy milk (regular)
- astro biobest plain probiotic yogurt 
- frank's red hot sauce
- bulk barn nutritional yeast
- bulk barn hemp seeds
- natur-a chocolate soy milk

- sensodyne repair & protect
- colgate prevident
- black diamond brand medium cheddar cheese
- irrestibles brand olive canola oil [metro/food basics]
- dempster's whole grain double flax bread
- bulk barn nutritional yeast

diet options:

daily:

 2 ) pasta salad bowl:
- one tbsp of imitation bacon bits (isoflavones, maybe)
- olives?
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?
- rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.
- dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.
- broccoli?
- 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