ok, so i think i get that the point of volume three is to act as a counterpoint to the first two.

the concept here is that this is an epic break-up record; the first two records are told from the perspective of the singer, whereas large amounts of the third seem to be told from the perspective of the singer's ex-partner. so, the fact that these are alternate takes is perhaps less superfluous than appears initially obvious, as they're also alternate perspectives.

it's still discernibly weaker, on first and second listen - but it could partially be that i'm used to listening to the first two as they are.

as stated before, i need to chew on it further, but it's an open question - if you're going to do a double record from one person's perspective, and include a third volume that largely counters it, is that best presented as a three volume set or as a 2-volume set with an auxiliary? but, then, that's a three volume set in the end, isn't it?

so, my initial first-run take on tomorrows III is that it's a different record and you should probably cut tomorrows off at a double to maximize it's value.

it consequently might make the most amount of sense to actually put volume III at the top of the sequence, and pare it down a little, but let me listen to it a lot more closely.

i've avoided a detailed analysis of this record, at this time, because this is one of the biggest projects we've gotten from really anybody at all in pretty much years. people just don't write multi-disc concept records anymore - it's an obsolete format. i mean, i'll take it - it's what i like. but, it's an anachronism, and it requires a little more digestion than your average contemporary 45 minute record full of filler, with a hit song or two. you have to actually listen to this in order to grasp it.

but, you can instantly tell that this third volume is....it's outside of the other two. maybe it's the leftovers. maybe it's just better off as a different recording. but, the first two are really self-contained, and trying to add a third disc on the end is just feeling anti-climactic. it's going to have to come up at the start, or not at all. 

but, the truth is that unbind sounds more like an alternate opening to volume one than something you can throw in at the start, and there are literal alternate versions of tracks sequenced earlier on, making this very seriously appear to be the outtakes companion ep to the double record proper, rather than a third installment of the series.

but, let me chew on it further.

i've mostly been listening to my own music lately, but i'm doing that dirty run through the food blog, so i'm going to give this a first attempt at trying to make sense of.

there's not a lot of vertically complex music out there like this nowadays because the shifts in technology have ravaged the market for it. the lack of live music means i've mostly tuned out. maybe i could spend a little time catching up.

https://sonlux.bandcamp.com/album/tomorrows-iii

a first atheist is far more appealing to me than a first muslim, that's for sure.

and, i think that's probably a populist position.

but, i mean, the point is that we need some tactic, here - and i think this is blurry enough that it might work. at the least, it can create some divisions in the fake left, and help fragment it.

unfortunately, the real left is going to have to play this stupid game of identity politics if it wants to undermine the fake left.

so, here's my proposal - the liberals should put the first atheist on the supreme court. and, advocates should present it that way, too.

play it up. make it a big deal - the very first atheist, ever.

we can look at the gays after.

otherwise, we're going to end up with some hard-right bigot pushing sharia law, marketed as "the first muslim". ugh.

when canada had a culture - which was even true in the 90s - this may have made some sense. but, it's really an old economy approach to a new economy problem, and that's just going to become more glaring as canada willingly loses it's identity in the face of massive levels of immigration.

what's left, when you strip away the cultural heritage that no longer exists, is just the government deciding what you should and should not watch or listen to based on trivialities regarding origin, and you're being horribly naive if you think that won't end up politicized in the end. "canadian content" is going to end up meaning something very different than you think it does, right now. 

as somebody that is interested in small, local arts scenes, i wouldn't even think to look towards large broadcasters as a means of exposure. a better approach would be policies designed to cultivate small scenes, which would include things like artist grants and universalized income.

neil young once claimed he had 57 channels and there was nothing on. the internet is not restricted like that - there's a million channels, and something is definitely on. in the end. people are going to find what they want, not be told what to consume by the state.

this is a general problem with this government - for all their claims of representing generational overturn, and all their reliance on twitter and other bourgeois forms of contemporary communication, they really don't get new media. they're doing it with their approach to print media, too - they keep trying to force old models on to new technology in ways that just don't remotely make sense. and, all they're going to do is make the broadcasters they're trying to regulate uncompetitive, or even force them to flee the country to maintain their successful models. 

no, really - this has the potential to be a bow-wrapped gift to the right in terms of the government coming in and ruining successful media outlets. is that even the point, then?

we need policies that adapt and adjust to the changing realities amongst us, which means accepting the new normal of nearly unlimited globalized consumer choice, not policies that pull from the past in a misguided attempt to try to make canada great again.

https://www.ctvnews.ca/politics/minister-suggests-with-bill-c-10-regulations-could-apply-to-accounts-with-a-large-enough-following-1.5419170

so, let's try this next.

https://www.youtube.com/channel/UCg9yl5lrQ9qkt8BdeIDiNtQ/videos

so, salad #2 - and this is probably stable for a while - is:

- red pepper, tomato (base)

- + broccoli or green beans (green beans are frozen), lime, carrots or beets (extras, for now)

- van soy, paprika, hemp seed, oregano (base)

- + cumin, cayenne pepper, frank's (extra, to start)

immediate reaction is that it's spicy, again - it hadn't been in a while.

so, the way i'm going to deal with the spinach is to eat it first and combine it with a few things i'm taking out, creating a spinach + pro-biotic yogurt + mustard seed salad. i tossed some red hot and cheese in there as well, so that the oxalates are at least hopefully bound by the time i get to salad #2.

for now, i'm going to keep with the limes and broccoli until they're gone, and we'll do either carrots or beets until they run out. and, it's going to be mostly carrots until the spinach switches to kale, at least.

i'm actually less concerned about iron at this point and more concerned how it might suck up the other nutrients, which i'm absorbing well and don't want to ruin.

it was just one bag of spinach, and it shouldn't last more than a few more days.

i'm also out of fake cinnamon and, with the addition of paprika, am just going to drop it. i may even drop the raspberries, as well - or pull them back to "on sale random add", like they were before.

today's post is the aborted classical guitar project, inri045.

=====

so, after some months of denial, i've come to the sober realization that most of my classical guitar monstrosities are now forever lost in the consequences of a snow-flooded backyard shed. i would shed a tear, if it weren't for the reality that they've been lost to my mind and my fingers for far too many years to recover them, anyways. 

i would have laughed at you if you would have told me i'd be sitting here, thirteen years later, lamenting the fact that i never recorded these pieces. yet, here i am. 

there's not really a good reason why i never recorded these. i just didn't. it's true that i was distracted by other projects, and that i wanted to make sure they were perfectly imperfect before i let them out. that doesn't explain why i never bothered demoing them, or even just recording them half-assed for historical purposes. alas...now they are gone... 

i took classical guitar lessons for about a year from spring '00 to spring '01. by that time, i'd been playing guitar for almost ten years and had been through many years of blues and jazz training, albeit not for several years before then. i didn't want to go back to rock-era instruction, but i felt i could benefit from approaching the guitar with a different perspective. i also wanted to learn a little about counterpoint. so, we went with renaissance pieces to start off with (and which comprise this short offering) and more avant pieces by the likes of leo brouwer near the end. 

a punk with a classical guitar is still a punk, just a punk with a classical guitar. throughout the experience, my cobain instincts and hendrix flairs overpowered any demands to play nicely. the truth is the guy i was paying absolutely despised me, but he also had a muted level of respect for somebody with the panache to actually think about even trying to pull this shit off. i caught him open-jawed a few times, as impressed as he was shocked. 

there were almost twenty of these things written out. he'd present me with a score and i'd just go to town with it, scrawling notes all over it, changing chords, making up notation symbols, just whatever i thought sounded better. the results were a legitimate fusion of noise rock and classical guitar music in a way that stressed technical playing over atmospheres. what is present here is the very tip of this iceberg. 

yet, i didn't want to just record them. i wanted to recreate them. the version of little suite that is here is a good example of where i wanted to take these things. the problem i ran into was that i didn't know how to. which isn't to say that i didn't how to do what i wanted but that i couldn't conceive of what i wanted to do. so, i kept putting it off until that stroke of inspiration would finally come... 

it never came, and is now lost. 

there will be a second version of this; how far in the future that will be, i cannot say. i think a part of me wants to wait until i'm older and is happy i now have the excuse to do that. for now, though, i'm closing down this project, restricting it to this short ep and an album of unrealized dreams. 

recorded in the first part of 2001. initially released as a bandcamp upload in august, 2010. re-released on january 18, 2014. finalized on oct 14, 2017. as always, please use headphones. 

the second & third tracks appear on my fifth record, jjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjj (inri052): jasonparent.bandcamp.com/album/jjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjj 

this release also includes a printable jewel case insert and will also eventually include a comprehensive package of journal entries from all phases of production (2001, 2014). 

released may 10, 2001 

j - classical and electric guitars, ebow, effects, organ, synthesizers, sound design, sampling, sequencing, drum programming, vocals, digital wave editing 

original authors forgotten. please contact if you recognize these pieces.

and, to clarify - those charts are currently very rough.

so, here is my new crazy set of charts that i wanted updated a couple of days ago.

i'll need to go through each nutrient one by one, starting with retinol, one per day. i've already done almost all of this work, it's just a question of putting it all together.

so, i'm going to stop for a salad bowl (not quite what's there...) and see if i can do a dirty build of the dietary perfection document, then use that to build each nutrient up day over day.

		pre- meal water	fruit soy shake bowl 8 fruits: raspberry, guava, banana, strawberry, avocado, kiwi, paprika, 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 tsp 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	pap rika 2 tbsp 34 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 + 2 tsp tooth paste	coffee 1 cup 350 ml	choc soy 50 ml	tooth paste 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	a3 c s fe	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 b9,15 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	a1 retinol (900 μg rae)	0	-	-	-	-	-	-	-	16 %	9.6 %	3 %	0	~ 12.3636 %	0	0	0	0	0	41	40<r<150	0	0	2 %	0	43
	a2 beta- carotene (1350 μg rae)	0	.9 μg	9.3 μg	3.54 μg	1 μg	10.5 μg	2.76 μg	896.58	-	-	-	-	-	-	-	-	-	-	68	>40	-	-	-	-	3
	a3 lutein +  zeaxanthin (12 mg)	0	.06	-	-	.25	.4	.09	4.48	-	-	-	-	-	-	-	-	-	-	44	>40	-	-	-	-	-
	a4 lycopene (8 mg?)	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	n/a	-	-	-	-	-
	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	91.5	>100	3.09 %	0	1.636 %	0	96
	mo molyb denum (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) (gluta thione) (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 phenyl alanine (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 phenyl alanine + 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) (gluta thione) (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 (gluta thione) ( 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	-	-	-	-	-
a n t i - n u t r i e n t s	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
	phytic acid (0 mg)	0	?	?	?	?	?	?	?	?	?	-	?	-	?	-	-	?	?	-	-	-	-	-	-	-
	c2o4- oxalates (0 mg)	0	?	?	?	?	?	?	?	?	?	-	?	-	?	-	-	?	?	-	-	-	-	-	-	-
	tannins (0 mg)	0	?	?	?	?	?	?	?	?	?	-	?	-	?	-	-	?	?	-	-	-	-	-	-	-
	saponins (0 mg)	0	?	?	?	?	?	?	?	?	?	-	?	-	?	-	-	?	?	-	-	-	-	-	-	-
	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

		pre- meal water	fried eggs plate								side salad bowl								total		post- meal water	coffee
		water 850 ml + 1 tsp tooth paste	fried egg 4 280 g	med ched 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 10 g	garlic raw cut 1 cl 5 g	grape fruit juice 100? ml	apple juice 300? ml	quinoa	kale 15 g	red pepper raw cut 1 100? g	tomato raw cut 100? g	van soy milk 1 cup 250 ml	hull hemp seed 1 tbsp 10 g	paprika 1 tbsp g	oregano 1 tbsp g	sum	bounds	water 850 ml + 2 tsp tooth paste	coffee 1 cup 350 ml	choc soy 50 ml	tooth paste 2 tsp	total
	raison d'etre		a b5,7,9 b12,b16 f1 p,se	b5 b13 k2 ca	d, e	b5,8 f2 mn,fe	b1,2,3 b4,5,6 b9,12		b8,c	c	b15, fe	a3, k	c	lycopene	fe,k	mg,k	lutein	s
	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	a1 retinol (900 μg rae)	-	58 %	30 %	20 %	0	0	-	-	-	-	-	-	-	-	-	-	-	108	40<r<150	-	-	-	-	-
	a2 beta- carotene (μg rae)	-	13.8 μg	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	1.5	-	-	-	-	-	-
	a3 lutein + zeaxanthin ( μg rae)	-	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	a4 lycopene ( μg rae)	-	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	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	-	?	-	-	-	-	-	-	-	-	-	?	>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	-	-	-	-	-
	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	b boron (3 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>100	-	-	-	-	-
	f fluorine (4000 μg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	na sodium (1500 mg)	-	571.2 mg	360 mg	90 mg	270 mg	-	-	-	-	-	-	-	-	-	-	-	-	1291.2 86%	35<s<60	-	-	-	-	-
	mg magnesium (420 mg)	-	35.88 mg	16.2 mg	-	70 mg	-	-	-	-	-	-	-	-	-	-	-	-	29	>40	-	-	-	-	-
	si silicon (20 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>100	-	-	-	-	-
	p phosphorus (1250 mg)	-	593.4 mg	276 mg	-	150 mg	-	-	-	-	-	-	-	-	-	-	-	-	81.5	>40	-	-	-	-	-
	cl chlorine (2300 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	35<s<60	-	-	-	-	-
	k potassium (4700 mg)	-	419.4 mg	60 mg	-	200 mg	-	-	-	-	-	-	-	-	-	-	-	-	679.4 14%	>40	-	-	-	-	-
	k:na ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>2.5	-	-	-	-	-
	ca calcium (1300 mg)	-	171 mg	400 mg	-	75 mg	-	-	-	-	-	-	-	-	-	-	-	-	49.5	40<s<100	-	-	-	-	-
	cr chromium (35 μg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>40	-	-	-	-	-
	mn manganese (2.3 mg)	-	.084 mg	.0144 mg	-	1.15 mg	-	-	-	-	-	-	-	-	-	-	-	-	52	>40	-	-	-	-	-
	fe iron (18 mg)	-	5.214 mg	.096 mg	-	2 mg	-	-	-	-	-	-	-	-	-	-	-	-	40.5	>80	-	-	-	-	-
	ni nickel (100 μg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>100	-	-	-	-	-
	cu copper (900 μg)	-	.216 mg	.021 mg	-	-	-	-	-	-	-	-	-	-	-	-	-	-	26	>40	-	-	-	-	-
	zn zinc (11 mg)	-	3.834 mg	2.244 mg	-	1.5 mg	-	-	-	-	-	-	-	-	-	-	-	-	68.5	>100	-	-	-	-	-
	se selenium (55 μg)	-	91.2 μg	16.98 μg	-	28 μg	-	-	-	-	-	-	-	-	-	-	-	-	247.5	>100	-	-	-	-	-
	mo molybdenum (45 μg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>100	-	-	-	-	-
	i iodine (150 μg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>40	-	-	-	-	-
a m i n o a c i d s	h histidine (carnosine) (histamine) (980 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50 <145	-	-	-	-	-
	i isoleucine (1400 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	l leucine (2940 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50 <125	-	-	-	-	-
	k lysine (carnitine) (2660 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50 <280	-	-	-	-	-
	m methionine (ch3: sam) (s: cysteine) (728 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50 <158	-	-	-	-	-
	c cysteine (taurine) (glutathione) (1072 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50 <107	-	-	-	-	-
	f phenylalanine (ubiquinol) (mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	y tyrosine ( mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	t threonine (1400 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	w tryptophan (350 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	v valine (1820 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	r arginine (mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	q glutamine (mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	g glycine (creatine) (heme) (glutathione) (mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	p proline (mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	a alanine (carnosine) (mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	d aspartic acid (mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	n asparagine (mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	g glutamic acid (glutathione) (mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	s serine (mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50	-	-	-	-	-
	total (56 g)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>50 <89	-	-	-	-	-
a n t i - n u t r i e n t s	no3 nitrate (0 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	<60 mg	-	-	-	-	-
	phytic acid (0 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	< mg	-	-	-	-	-
	c2o4- oxalates (0 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	< mg	-	-	-	-	-
	tannins (0 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	< mg	-	-	-	-	-
	saponins (0 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	< mg	-	-	-	-	-
	h2o water (3700 ml)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	>40 <100	-	-	-	-	-

		fruit soy shake bowl w/ coffee	fried eggs plate + side salad bowl w/ coffee
		sum	sum	total	requirements	ul
	calories	1245.24	-	1245.24	2250	3000
	cost	$7.08	-	$7.08		$10.00
v i t a m i n l i k e c o m p o u n d s	a1 retinol (900 μg rae)	43	108	151	>120	<300
	a2 beta- carotene (1350 μg rae)	68	-	-	>120	-
	a3 lutein + zeaxanthin (12 mg)	44	-	-	>120	-
	a4 lycopene (8 mg)	-	-	-	>120	-
	b1 thiamin (1.2 mg)	421.5	343.5	1005.5	>375	-
	b2 [g, j] riboflavin (1.3 mg)	397	419.5	1078.5	>393	-
	b3 niacin (16 mg)	244 n:78 f:166	145.5 n:1.5 f:144	531.5 n:109.5 f:422	>375	f:900
	b4* adenine (75 mg)	187	156	483	>300	-
	b5 pantothenic acid (5 mg)	159	111	381	>330	-
	b6 pyridoxine (1.7 mg)	337	305.5	835.5	>354	8823
	b7 [h] biotin (35 μg)	289.5	458	872	>857	-
	b8* inositol (1000 mg)	60.5	30	124	>180	-
	b9 [m, b11, r] folic acid (400 μg dfe)	187 n:75.5 f:111.5	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	514 n:139 f:375	1245 n:230 f:1015	>750 n>180	-
	b13* orotic acid (10 mg)	155	360	890	>300
	b14* taurine (100 mg)	60 from excess cysteine	>0	60	>180
	b15* betaine (550 mg)	60.5	27	121	>180	300
	b16* choline (550 mg)	51	169.5	243.5	>180	300
	b20* [I] l-carnitine (29 mg)	33	14	64	>100	162
	c ascorbate (90 mg)	266	250	797.5	>700	2222
	d calciferol (20 μg)	94 d2:81 d3:13	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	70 n:70	237 n:215	>240 n>180	9999
	f1* linoleic acid (17 g)	10.294755 g 60.5	10.8062 g 63.5	27.125155 g 159.5	>180	-
	f2* alpha linolenic acid (1.6 g)	3.798245 g 237	3.175 g 198.5	8.524645 g 532.5	>180 >.25*f1	f1
	f3* eicosa pentaenoic acid (0.375 g)	.2 g 53	-	.206 g 54.6	>180	360
	f4* docosa hexaenoic acid (0.250 g)	.3 g 120	-	.318 g 127.2	>180	360
	f1:(f2+f3+f4) ratio	2.3951	3.40	2.9977	-	4
	k1 phyllo quinone  (120 μg)	69	25	120.5	>180	300
	k2 mena quinone  (180 μg)	43	73.5	180.5	>180	300
	k1+k2	112	98.5	301	>360	390
	s* salicylic acid (10 mg)	73	-	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	80+	320+	>180	375
	na sodium (1500 mg)	580.2619 38.6841266667%	1291.2 86.08%	2470.7555 164,717%	>150	min(k/2.5, 175)
	mg magnesium (420 mg)	171.5	29	258	>180	1500
	si silicon (20 mg)	245.5	-	245.5	>300	150000
	p phosphorus (1250 mg)	111	81.5	256	>>180	360
	cl chlorine (2300 mg)	48	-	48	>150	min(k/2.5, 175)
	k potassium (4700 mg)	3502.1984 74.5148595745%	679.4 14.4%	6356.6184 135	>180	-
	k:na ratio	6.0355	-	2.5727	>2.5	-
	ca calcium (1300 mg)	86	49.5	202.5	>180	346.5
	cr chromium (35 μg)	65	-	65	>150	750
	mn manganese (2.3 mg)	362	52	498	>180	717
	fe iron (18 mg)	105.5	40.5	184.5	>270	675
	ni nickel (100 μg)	439.5	--	439.5	>300	900
	cu copper (900 μg)	303.5	26	386.5	>180	1666
	zn zinc (11 mg)	109	68.5	234	>300	546
	se selenium (55 μg)	93	247.5	442.5	>300	1090
	mo molybdenum (45 μg)	671	-	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
a n t i - n u t r i e n t s	no3 nitrate (0 mg)	52 mg	-	52 mg	0	200 mg
	phytates (0 mg)	- mg	-	-	0	-
	c2o4- oxalates (0 mg)	- mg	-	-	0	-
	tannins (0 mg)	- mg	-	-	0	-
	saponins (0 mg)	- mg	-	-	0	-
	h2o water (3700 ml)	80.5	-	80.5	>180	450