so, i'm going to need to do some shopping to work out the right addition to the fruit bowl, but it's going to be some combination of fortified wheat supplements with dietary replacements.

for the pasta salad, i'm going ahead with a boost in pasta to 100 g, and i'm adding hulled hemp seeds. i was going to add fake bacon bits & chopped crickets, but i'm holding off for now. one thing at a time.

and, i'm holding off on choices around the fried eggs, but i've added a few options at the bottom.

so, for the pasta, i just retraced my steps to readjust the proportion, and i actually found a typo with the niacin that's been corrected.

for hemp, i'm using the following site to start:

https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/nutrients

that site, however, doesn't measure the gamma-tocopherol in hemp seeds, which i relied on the following site for, for now:

http://www.hempseed.ca/efa-faq/

note that that is for an oil, not the hulled seeds. in the end, i'm going to want to understand the correct conversion factors i need to meet the daily requirements. and, cost permitting, i may boost the amount of hemp, in the end. for now, this is about the b1, and the 11% bumps me over for the pasta salad bowl.

it is stated repeatedly on the internet that the european hemp association would allot an amount of 9% of the rdi for b5 to 10 g of hulled seeds, but i can't source that.

however, there's data on omega fatty acids here:

https://aim4truthblog.files.wordpress.com/2019/05/cihfp-industrial-hemp-project-w-exhibits.pdf

and, this site filled out holes for the less common nutrients.

https://wholefoodcatalog.info/food/hemp_seed(dried)/nutrients/

further, note that while it seems to be clear that hemp is a non-trivial source of both choline and inositol, i cannot find clear data regarding it.

note that b9 for the pasta meal bumped up as well, as collateral damage. good.

& b2 is next. where i can get more of that?

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.

	fruit bowl						pasta salad bowl								fried eggs
	banana 2*8" 2* 136 g	straw 75 g	kiwi 2* 75 g	soy milk 250 ml	cherry ice cream 200 ml	sum	red pepper 3"x4" 175 g	durum wheat pasta 100 g + water	medium cheddar cheese 60 g	carrot 8" 72 g	hulled hemp seed 10 g			sum	fried eggs 2*70g	medium cheddar cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	juice type 250 ml	sum	total
a (fat sol)	4	0	2	10	13	29 ret:23 car:6	103	1	30	241	0	-	-	375 ret:30 car:345	21	15	10	0	-	46 ret:46 car:0	450 ret:99 car:351
b1 thiamin	6	2	2	8	5	21	6	84	1	3	11	-	-	105	6	.5	0	10.5	-	17	143
b2 [aka g, j] riboflavin	12	1	2	25	10	49	8	41	13	2	2	-	-	66	42	6.5	0	3	-	51.5	166.5
b3 niacin	10	2	2	10	1	23	8	66	0	4	6	-	-	84	1	0	0	6.5	-	7.5	114.5
b4* adenine (mg)	3.26	0.375	0.6	19.3	0.9735	24.1335	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-
b5 pantothenic acid	10	2	2	15	5	32	5	8.5	2.5	2	1	-	-	19	21	1	0	4	-	26	77
b6 pyridoxine	50	2	4	6	1	61	24	7	2.5	5	3.5		-	42	12	1	0	3	-	16	119
b7 [aka h] biotin (rdi: 35 mcg)	20	2.5	?	30	1	51	16.5	1	3	12	8	-	-	40.5	65	1.5	13	9	-	88.5	180
b8* inositol (mg) (myo or lipid)	20	10	204	25	5	254	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-
b9 [aka m, b11, r] folic acid	14	4.5	12	6	1	33	19	71	3	3	3	-	-	99	18	1.5	0	5	-	24.5	156.5
b10* pABA	~0	~0	~0	>0	~0	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [aka t] (cyano)cobalamin	0	0	0	50	20	70	0	0	8.5	0	0	-	-	8.5	33	4	0	0	-	37	115.5
b13* orotic acid (mg)	~0	~0	~0	~0	20	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline	4	1	2	11	5	22	2	2.5	2	1	-	-	-	7.5	68	1	0	2	-	71	100.5
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	40	74	234	4	0	278	350	0	0	7	0	-	-	357	0	0	0	0	100+	100+	735+
d (fat sol)	0	0	0	45	0	45	0	0	2	0	0	-	-	2	12	1	30	0	-	43	90
e (fat sol)	2	1.5	20	0	2	24	13	1	1	2	7	-	-	24	9	.5	20	6	-	35.5	83.5
f1* linoleic acid omega-6 (g)	0.1252	.09	0.374	1.5	.300	2.2992	.0738	.540	.3462	.0828	2.87	-	-	3.9128	3.23	.1731	1.5	.5	-	5.4031	11.6151
f2* alphalinoleic acid omega-3 (g)	0.0734	.065	0.0638	0.2	.200	0.5372	.041	.024	.219	.0014	.93	-	-	1.2154	.228	.1095	.5	.75	-	1.5875	3.3401
f1:f2 ratio	-	-	-	-	-	4.28	-	-	-	-	-	-	-	3.22	-	-	-	-	-	3.40	3.49
k (fat sol)	2	1	78	5	0	85	10	1	1	12	0	-	-	24	9	.5	10	3	-	22.5	131.5
q1* coenzyme q10 (mg)	0.272	.075	0.075	.625	.0308	1.0028	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrroloquinoline  quinone (mu-g)	3.536	?	4.05	.063	.2101	7.8591	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	~0.075	~0	~0	~0.75	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 100% of pre-formed + 300% of convertible, total daily

- d:

- e:

- k should not exceed 100%/meal 

water soluble (bs & c):

- 300+% total w/ 100% for each meal

incomplete requirements legend:

+75<=100% each meal    [=+200%<=300% total]

+50<=75% each meal   [=+100<=200% total] 

<=50% each meal    [<100% total]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream

- irrestibles brand olive canola oil

- selection brand pasta [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

diet options:

daily:

1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream

- 250 ml soy milk  [but double it?]
+

- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries

- "meal replacement packets" for a & b & d & e

- special k or vector or cream of wheat cereal for various bs (or something else)

- or maybe even baby food cereal for a total vitamin wash

- banana peel + soy smoothie
- red cherries <------------- a

- ground cherries  <------- a, b1, b3

- rosehips (if locatable)  <------------ a, b2, b3, b5, e

- fresh goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:

- 100 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- glass of pasta water 

+

- tomatoes

- flax seeds (ground!) (probably not) 

- spirulina 

- tahini  

- macademia nuts 

- croutons

- tomato powder 

- caesar dressing (very little b1, 35% e?, some a)

- one tbsp of imitation bacon bits (isoflavones, maybe_

- 5 g chopped crickets [5 crickets]  [b12]

- kalamata olives (probably for e) 
- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)

- microwaved/chopped broccoli (probably not, due to k and I3C) 
- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine

- 30 g sliced medium cheddar cheese [6 slices]

+

- salami (45 g) (25% b1)

- rice (100 g) (60% b1, )

- soy meat (100% b1,)
- indoor grown tuna or salmon?
- + apple juice? (1 cup) (100% c)

- carrot juice (1 cup) (18% b1

- orange juice (1 cup) (15% b1

4) coffee
~ 600 ml [1/2 pot] [strong] [low-ball]

- with 100 ml chocolate soy

weekly:

1) banana peel smoothie:
- 14 banana peels

- red pepper seeds from 7 peppers [soak? pre-grind? figure this out.]

- chocolate soy

- cherry ice cream

- strawberry tops

==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)

8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K

15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
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:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese

9) betaine (more than a choline precursor?)

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
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

if i could find something like this, i'd jump all over it.

https://www.nutritionvalue.org/Babyfood%2C_dry_fortified%2C_oatmeal%2C_cereal_nutritional_value.html

so, what am i doing for b1, then?

b1 is mostly a protein thing, it seems - you get it in animal products, as well as in seeds, beans and nuts. or in fortified cereals...

you can't overdo thiamin, so aiming for 300% is fine.

fruit bowl: need 80% rdi

0) meat doesn't go well with the fruit bowl, and the meal is already centered around soy.

1) i need to take a second look at that meal replacement, which was a brand like "compliments" that has a minimal internet presence. that seems to be the only way to boost the a that extra bit more for this meal (besides drinking more soy or eating more ice cream) and if i get a lot of b1 while i'm at it, great. i think i could get up to 60% b1 from one of those packets.

2) it is true that the new special k has a lot of b1, at least, but it doesn't have much else, in comparison. rather, it seems like the replacement for the old special k is called vector, which i did notice had vitamin a - it was the only one that did. this is for almost twice the serving, and 3x the fat, but at least it's more complete:

vitamin A 15 %

vitamin C 25 %

vitamin D 6 % 

vitamin E         36 %    <------attractive, but is it the best?

thiamine 20 %     

riboflavin         24 %

niacin 36 %

vitamin b5 19 %

vitamin b6 25 %

folate   (b9) 34 %

3) the cream of wheat was at:

- 25% a

- 40% thiamin  

- 35% riboflavin

- 40% niacin

- 35% b6

....& had no fat. at all.

4) a sneaky way to get fortified vitamins nowadays when they've been removed from adult cereal may actually be to buy baby food. listen, vitamins are appropriate for all ages. it's the society that's fucked up, not me. if that's the best way to do this...

so, which should i pick? i might need to pick multiple choices; none of these options is complete enough to get me what i want on my own. hopefully, a combination of one of the cereals and the meal replacement together will fill in those missing b vitamins.

i'll need to go into the store with notes that i need 80% thiamin, 50% riboflavin, 70% niacin, 70% b5, 40% b6, 50% b7, 70% b9 & 30% b12 and then find a way to add it all up.

i wish that the kind of high fortification cereal (or soy milk) i want existed, but it doesn't.

pasta bowl: need 30% rdi

- crickets ~2% in 6g         [for b12, later]

- bacon bits ~5% in 10g   [for isoflavones, later]

- hulled hemp seeds ~30% in 30 g

- ground flax seed ~30% in 4 tbsp  [might be difficult to process and store]

- spirulina seaweed ~ 40% in 28 g

- tahini ~ 30% in 2 tbsp    [high fat, minimal extra value]

- macademia nuts ~30% in 40g  [high fat, minimal extra value]

- croutons! ~30% in 40 g  [high fat, minimal extra value]

- tomato powder ~40% in 60 g (fuller value, but expensive)

- some salad dressings may provide some (not committing, yet)

- increase pasta amount by 25 g (+21%) 

so, i'm going to add each of these four options to the matrix.

egg plate: need 80% rdi

so, this is the tricky option.

i'm currently getting about 25% from about 40 g of salami, which is a high concentration source of b1. but, i want to stop eating salami...

as you can see above, crickets won't help with the b1. but, soy meat is a potentially very high source of thiamin - higher than any real meat. i'll have to see what is available to me, but i could potentially end up with over 100% from a good replacement. what i can say is that fake meat seems to usually be packed with the stuff. i haven't made the choice yet, but soy seems to be the winner over salami, when it comes to b1, which is likely fine plainly fortified. this is not one the vitamins i worry about properly absorbing from plant sources.

as for real meat, the highest in the list is pork (1 mg/100g), and salami is actually just about as good as you'll get (0.9/100g). i'm doing that right, as it is - i can't get this much better, if the issue is strictly thiamin consumption.

i can also get a bit from the juice, once i decide which option is preferable. i've been sticking with cheapy apple, but all it has is C (it's all i wanted). oj should have around 15%/cup and carrot juice is even better. these are expensive options, though.

something that may fit the dish is a side of rice, which is high in b1 & b3 but a little lower in the rest of the stuff, including fat.

so, i'm going to hold off on making a decision, but i'll add those to the options for the third meal.

this should get me over 300% total thiamin, with over 100% per meal. that should be more than enough to compensate for error and conversion.

actually, it seems like they've made the food less nutritious in the united states, recently, too.

ugh.

what's the point of eating cereal if it doesn't have vitamins anymore? it's just processed garbage, now.

i'm stuck with the powdered drink, i guess.

https://smartlabel.kelloggs.com/Product/Index/00038000992001

"but, the average canadian gets more than enough vitamins in their diet. you shouldn't worry about it."

you mean the same diet that's led to the obesity epidemic and runaway climate change?

no thanks.

i'm interested in a healthy and ethical diet - and it means finding fat soluble vitamins is actually very hard.

well, as i'm demonstrating, right? clearly.

so, i'd like to buy some fortified cereal, but it looks like i'm going to have to buy a meal replacement instead, which is stupid, but apparently necessary because the cereal is just worthless, empty calories, in this country.

it seems like i'm going to have to start ordering certain foods from the states.

the bread seems to be roughly comparable, and the pasta i'm buying seems to be pretty good. the soy is variable; i wish it was better, but it's the best i can get. my margarine also has added e, which seems to be unusual.

the fact that i'm having such a hard time finding sources of fat soluble vitamins in a healthy diet really speaks a lot about the poor regulation, and it just kind of clicked - i wouldn't be having this problem in the united states because the healthy food is fortified better.

this is the label for special k in canada:

https://smartlabel.kelloggs.com/en_CA/Product/Index/00064100106215

b1    54 %

b2    10 %

b3    16 %

b6    12 %

b5    10%

b9    9%

vitamin d - 5%

vitamin e - 10%

that's for 32 g.

this is the label for special k in the united states:

vitamin a     15%

b1                35%

b2                35%

b3                35%

b6               100%

b9               100%

b12             100%

c                   35%

e                   35%                    

that's clearly what i want.

so, canadians should really be buying their cereal from the united states, if they get a chance. what an embarrassing realization :(.

i wonder if the difference in bread is that dramatic, too. wow.

ok, so i think i figured out the disconnect between the research i did and what i found by searching cereal labels - basically, canada seems to have rather lax regulatory standards when it comes to fortifying breakfast cereals.

for cereal, the following are only voluntary: thiamine, niacin, vitamin B6, folic acid, pantothenic acid, magnesium, iron, zinc. there are no mandatory fortification requirements for cereal in canada, and vitamin a is not listed in the list of voluntary fortification lists.

this seems to be in contrast to much more stringent fortification requirements for vitamin a and many other vitamins in the united states. and, trust me - i sorted through something like 100 brands, and not a single one of them had vitamin a. most of the sugary brands barely even had any b vitamins.

so, i'd have to buy cereal in detroit to get what i want, it seems; cereal in canada is basically nutritionally worthless.

so much for that idea, then.

but, can i order it online and have it mailed, still?

https://www.inspection.gc.ca/food-label-requirements/labelling/industry/nutrient-content/reference-information/eng/1389908857542/1389908896254?chap=1

so, this is my update post that i mentioned the other day.

1) i'm rebuilding the chart to put the sums right in it.

2) i'm adding a spot for the vitamin booster [i'll wait. it will probably take strawberry spot]

3) i'm updating the bread to flax

4) i'm removing the weekly smoothie and adding an option for the peels w/ smoothie

5) i'm just taking q3 out, because i can find nothing about it at all. i'll have to hope i'm getting enough in my stomach.

if a is dealt with (after i plug in those packets), b1 is next. 

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.

	fruit bowl						pasta salad bowl					fried eggs
	banana 2*8" 2*136 g	strawberries 75 g	kiwi 2*75 g	soy milk 250 ml	cherry ice cream 200 ml	sum	red pepper 3"x4" 175 g	durum wheat pasta 75 g	medium cheddar cheese 60 g	carrot 8" 72 g	sum	fried eggs 2*70g	medium cheddar cheese 30 g	margarine 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	sum	total
a (fat sol)	2*2=4	0	2*1=2	10	13	29 ret:23 car:6	103	1	30	241	375 ret:30 car:345	21	15	10	0	46 ret:46 car:0	450 ret:99 car:351
b1 thiamin	2*3=6	2	2*1=2	8	5	21	6	63	1	3	73	6	.5	0	10.5	17	111
b2 [aka g, j] riboflavin	2*6=12	1	2*1=2	25	10	49	8	31	13	2	54	42	6.5	0	3	51.5	154.5
b3 niacin	2*5=10	2	2*1=2	10	1	23	8	59	0	4	71	1	0	0	6.5	7.5	101.5
b4* adenine (mg)	2*1.63=3.26	0.375	2*0.3=0.6	19.3	0.9735	24.1335	27.825	3	-	-	-	3.36	-	0	4.27	-	-
b5 pantothenic acid	2*5=10	2	2*1=2	15	5	32	5	6.5	2.5	2	16	21	1	0	4	26	74
b6 pyridoxine	2*25=50	2	2*2=4	6	1	61	24	5	2.5	5	36.5	12	1	0	3	16	113.5
b7 [aka h] biotin (rdi: 35 mcg)	2*10=20	2.5	?	30	1	51	16.5	1	3	12	32.5	65	1.5	13	9	88.5	172
b8* inositol (mg) (myo or lipid)	2*10=20	10	2*102=204	25	5	254	99.75	52.7	-	-	-	6.3	-	16	50	-	-
b9 [aka m, b11, r] folic acid	2*7=14	4.5	2*6=12	6	1	33	19	53	3	3	78	18	1.5	0	5	24.5	135.5
b10* pABA	~0	~0	~0	>0	~0	0	0	-	-	-	-	-	-	-	-	-	-
b12 [aka t] (cyano)cobalamin	0	0	0	50	20	70	0	0	8.5	0	8.5	33	4	0	0	37	115.5
b13* orotic acid (mg)	~0	~0	~0	~0	20	20	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	2	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	0	-	-	-	-	-	-	-	-	-	-	-
b16* choline	2*2=4	1	2*1=2	11	5	22	2	2	2	1	7	68	1	0	2	71	100
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	5	-	-	-	-	-	-	-	-	-	-	-
c	2*20=40	74	2*117=234	4	0	278	350	0	0	7	357	0	0	0	0	0	635
d (fat sol)	0	0	0	45	0	45	0	0	2	0	2	12	1	30	0	43	90
e (fat sol)	2*1=2	1.5	2*10=20	0	2	24	13	1	1	2	17	9	.5	20	6	35.5	76.5
f1* linoleic acid omega-6 (g)	2*.0626=0.1252	.09	2*.187=0.374	1.5	.300	2.2992	.0738	.405	.3462	.0828	.9078	3.23	.1731	1.5	.5	5.4031	8.61
f2* alphalinoleic acid omega-3 (g)	2*.0367=.0734	.065	2*.0319=.0638	0.2	.200	0.5372	.041	.018	.219	.0014	.2794	.228	.1095	.5	.75	1.5875	2.398
f1:f2 ratio	-	-	-	-	-	4.28	-	-	-	-	3.25	-	-	-	-	3.40	3.59
k (fat sol)	2*1=2	1	2*38=78	5	0	85	10	1	1	12	24	9	.5	10	3	22.5	131.5
q1* coenzyme q10 (mg)	2*.136=.272	.075	2*.0375=.075	.625	.0308	1.0028	-	-	-	-	-	-	-	-	-	-	-
q2* pyrroloquinoline  quinone (mu-g)	2*1.768=3.536	?	2*2.025=4.05	.063	.2101	7.8591	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	2*~0.375=~.075	~0	~0	~0.75	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 100% of pre-formed + 300% of convertible, total daily

- d:

- e:

- k should not exceed 100%/meal 

water soluble (bs & c):

- 300+% total w/ 100% for each meal

incomplete requirements legend:

+75<=100% each meal    [=+200%<=300% total]

+50<=75% each meal   [=+100<=200% total] 

<=50% each meal    [<100% total]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream

- irrestibles brand olive canola oil

- selection brand pasta [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

diet options:

daily:

1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream

- 250 ml soy milk  [but double it?]
+

- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries

- "meal replacement packets" for a & b & d & e

- banana peel + soy smoothie
- red cherries <------------- a

- ground cherries  <------- a, b1, b3

- rosehips (if locatable)  <------------ a, b2, b3, b5, e

- goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:

- 75 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- caesar dressing [need to shop for best option, mine is soy-based and has unclear value]

- glass of pasta water 

+

- tomatoes

- bacon bits 

- chopped crickets?  
- microwaved/chopped broccoli (maybe) 
- hemp seeds (ground) (probably)   
- flax seeds (ground!) (probably)
- kalamata olives (probably) 
- lemon (probably) 
- garlic cloves (probably)
- oregano & pepper (probably)
- broccoli leaves or kale or dandelion leaves? (probably not) 
- red clover (if locatable or foragable)
- alfafa?

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine

- 30 g sliced medium cheddar cheese [6 slices]

+

- salami?

- crickets?
- indoor grown tuna or salmon?
- + apple juice? carrot juice? 

4) coffee
~ 600 ml [1/2 pot] [strong] [low-ball]

- with chocolate soy

weekly:

1) banana peel smoothie:
- 14 banana peels

- red pepper seeds from 7 peppers [soak? pre-grind? figure this out.]

- chocolate soy

- cherry ice cream

- strawberry tops

==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)

8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K

15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
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:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese

9) betaine (more than a choline precursor?)

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
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

obviously, i don't like this pick.

and, does america really need a sixth catholic on the bench? really? how do evangelicals feel about that?

but, maybe it's the kind of thing the country needs to wake people up a little, and get some kind of abortion rights legislation passed through congress.

it was the court that granted these rights, to begin with. don't lament it's loss. get it through congress.

i can tell you that if you want to get women out to vote in november, threatening their abortion rights is a good way to do it... 

i'm just not sure that the other guy on the ticket is really on their side; this should be more of a congressional push, to get it legislated properly, once and for all.

https://www.nytimes.com/2020/09/25/us/politics/amy-coney-barrett-supreme-court.html