i should double check the legal stuff, for the night, and then get back to what i was doing for the weekend.
i got my report about the grocery store and need to file, amongst other things.
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 h h20 |
c s cr h20 |
cal b5,8,9 b16,20 c,e,f1 k1,s b,na,s k,cr,zn h,l,k,m c 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 h,i,l,k m,c,v h20 |
cal a b5 b12,13 b16,20 k2 na, s zn i,l,k,m v |
a b16,20 na,s,co zn i,l,k,m c,v |
b1,2 b3,4 b6,7 b9,12 b16 s, cr k,c |
cal a b3,5,7 b9,b15 b20 e, f1 na,cl fe,zn,i |
cal b5,8 b15,16 b20, f1 na,mg, p,s,cl,k mn,fe zn h,i,l,k m,c,v |
b8 b15 s,cl,zn c |
cal e,f1 s c |
cal b16 f1,f2 b,si s,ni,zn c |
b12,16 f3,f4 |
f | |||||||
calories | 0 | 23.4 | 20.4 | 105 | 32 | 240 | 42 | 96 | 168 | 17.5 | 18.75 | 159.27 | 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 μg) |
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 μg 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 μg) |
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 % |
7 % |
1.9 % |
0 | 142 |
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 % |
.4746 % |
.4 % |
.12 % |
38.5 | |
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 % |
2.54 % |
4 % |
0 | 171.5 | |
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 % |
3.71 % |
.9787 % |
0 | 74.5 | |
k:na ratio |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 5.873 | >2.5 | - | - | - | - | 6.0355 | |
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 (carnosine) (histamine) (980 mg) |
0 | ? | 6.6 mg |
91 mg |
12 mg |
74 mg |
19 mg |
140 mg |
72.6 mg |
71 mg |
61.25 mg |
- | 193.5 mg |
30.1 mg |
50.56 mg |
56.64 mg |
~ 3.07789 mg |
90 | >50 <145 |
0 | 1.5 % |
1.7857 % |
0 | 93 |
i isoleucine (1400 mg) |
0 | ? | 27.9 mg |
33 mg |
16 mg |
126 mg |
35 mg |
264 mg |
160.875 mg |
156.5 mg |
127.5 mg |
- | 218.7 mg |
34.02 mg |
91.12 mg |
107.52 mg |
~ 6.9007 mg |
100 | >50 | 0 | 2.57 % |
2.357 % |
0 | 105 | |
l leucine (2940 mg) |
0 | ? | 51.3 mg |
80 mg |
34 mg |
214 mg |
46 mg |
428 mg |
260.7 mg |
288.5 mg |
193.75 mg |
- | 417.6 mg |
64.96 mg |
132.72 mg |
148.2 mg |
~ 19.526 mg |
81 | >50 <425 |
0 | 1.22 % |
1.8197 % | 0 | 84 | |
k lysine (carnitine) (2660 mg) |
0 | ? | 21.6 mg |
59 mg |
26 mg |
198 mg |
42 mg |
304 mg |
212.85 mg |
257 mg |
229.5 mg |
- | 270 mg |
42 mg |
74.96 mg |
103.44 mg |
~ 11.35 mg |
69.5 | >50 <280 |
0 | .22556 % |
1.4286 % |
0 | 71 | |
m methionine (ch3: sam) (s: cysteine) (728 mg) |
0 | ? | 4.8 mg |
9 mg |
2 mg |
57 mg |
17 mg |
64 mg |
66.825 mg |
84.5 mg |
46 mg |
- | 105.3 mg |
16.3 mg |
39.52 mg |
44.4 mg |
~ 2.64659 mg |
76.5 | >50 <158 |
0 | 0 | .8667 % |
0 | 77.5 | |
c cysteine (taurine) (glutathione) (1072 mg) |
0 | ? | ? | 11 mg |
6 mg |
41 mg |
21 mg |
180.8 mg |
23.925 mg |
26 mg |
25.5 mg |
- | 166.95 mg |
25.97 mg |
36.08 mg |
40.8 mg |
~ 1.21547 mg |
56.5 | >50 <107 | 0 | 3.676 % |
0 | 0 | 60 | |
f phenylalanine (ubiquinol) (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 |
- | - | - | - | - | - | - | |
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 |
- | - | - | - | - | - | - | |
f + y phenylalanine + tyrosine (2310 mg) |
0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
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 |
153 mg |
- | 326.7 mg |
50.82 mg |
105.2 mg |
128.64 mg |
~ 10.135 mg |
96.5 | >50 < |
0 | - | - | 0 | - | |
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 |
- | - | - | - | - | - | - | |
q glutamine (mg) |
0 | ? | ? | ? | ? | ? | ? | ? | ? | ? | ? | - | ? | - | - | ? | ? | - | - | - | - | - | - | - | |
g glycine (creatine) (heme) (glutathione) (1100+ 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 |
- | - | - | - | - | - | - | |
a alanine (carnosine) (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 (glutathione) ( 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 (56 g) |
0 | .54 g |
? | ? | ? | ? | ? | ? | ? | ? | ? | - | ? | - | - | ? | ? | - | >50 <89 |
- | - | - | - | - | |
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 |
a | b1,2,3 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 | 0 | 0 | - | 115.32 μg |
0 | ~ 0 μg |
0 | 0 | 0 | - | - | - | - | - | - | - | 64 | 40<s<100 | 0 | 0 | 64 | |
k1+k2 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 89.5 | 100<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 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 | - | 25 | 40<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 | - | - | 1245.24 | 2250 | 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) |
397 | 262 | 419.5 | 1078.5 | >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 | 111 | 111 | 381 | >330 | - | |
b6 pyridoxine (1.7 mg) |
337 | 193 | 305.5 |
835.5 | >354 | 8823 | |
b7 [h] biotin (35 μg) |
289.5 | 124.5 | 458 | 872 | >857 | - | |
b8* inositol (1000 mg) |
60.5 | 33.5 | 30 | 124 | >180 | - | |
b9 [m, b11, r] folic acid (400 μg 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 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 | 360 | 890 | >300 | ||
b14* taurine (100 mg) |
60 from excess cysteine |
>0 | >0 | 60 | >180 | ||
b15* betaine (550 mg) |
60.5 | 33.5 | 27 | 121 | >180 | 300 | |
b16* choline (550 mg) |
51 | 23 | 169.5 | 243.5 | >180 | 300 | |
b20* [I] l-carnitine (29 mg) |
33 | 17 | 14 | 64 | >100 | 162 | |
c ascorbate (90 mg) |
266 | 281.5 | 250 | 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) |
69 | 26.5 | 25 | 120.5 | >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) |
142 | - | - | 142 | >300 | 999 |
f fluorine (4000 μg) |
122.5 | 117.5+ | 80+ | 320+ | >180 | 375 | |
na sodium (1500 mg) |
580.2619 38.6841266667% |
599.2936 39.95% |
1291.2 86.08% |
2470.7555 164,717% | >150 | min(k/2.5, 175) | |
mg magnesium (420 mg) |
171.5 | 57.5 | 29 | 258 | >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) |
3502.1984 74.5148595745% |
2175.02 46.277% |
679.4 14.4% |
6356.6184 135 |
>180 | - | |
k:na ratio |
6.0355 | - | - | 2.5727 | >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 |
>270 | 675 | |
ni nickel (100 μg) |
439.5 | -- | -- | 439.5 | >300 | 900 | |
cu copper (900 μg) |
303.5 | 57 | 26 | 386.5 | >180 | 1666 | |
zn zinc (11 mg) |
109 | 56.5 | 68.5 | 234 | >300 | 546 | |
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 (carnosine) (histamine) (980 mg) |
93 | - | - | 93 | >150 | 435 |
i isoleucine (1400 mg) |
105 | - | - | 105 | >150 | - | |
l leucine (2940 mg) |
84 | - | - | 84 | >150 | 1275 | |
k lysine (carnitine) (2660 mg) |
71 | - | - | 71 | >150 | 845 | |
m methionine (ch3: sam) (s: cysteine) (728 mg) |
77.5 | - | - | 77.5 | >150 | 474 | |
c cysteine (taurine) (glutathione) (1072 mg) |
60 | - | - | 60 | >150 | 322 | |
f phenylalanine (ubiquinol) (2310 mg) |
0 | - | - | - | - | - | |
y tyrosine (560 mg) |
0 | - | - | - | - | - | |
f + y phenylalanine + tyrosine ( mg) |
0 | - | - | - | - | - | |
t threonine (1400 mg) |
0 | - | - | - | - | - | |
w tryptophan (350 mg) |
0 | - | - | - | - | - | |
v valine (1820 mg) |
0 | - | - | - | - | - | |
r arginine (mg) |
0 | - | - | - | - | - | |
q glutamine (mg) |
0 | - | - | - | - | - | |
g glycine (creatine) (heme) (glutathione) (1100+ mg) |
0 | - | - | - | - | - | |
p proline ( mg) |
0 | - | - | - | - | - | |
a alanine (carnosine) (mg) |
0 | - | - | - | - | - | |
d aspartic acid (mg) |
0 | - | - | - | - | - | |
n asparagine ( mg) |
0 | - | - | - | - | - | |
e glutamic acid (glutathione) ( mg) |
0 | - | - | - | - | - | |
s serine (mg) |
0 | - | - | - | - | - | |
total (56 mg) |
0 | - | - | - | >150 | 265 | |
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 |