Saturday, September 19, 2020

and, i'm going to go ahead and double the bananas; they're super cheap, and the best way i can see to get a primary source of b6. that also gets the b9 into the yellow zone.

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.

banana
2*8"
strawberries
75 g
kiwi
2*75 g
soy milk
250 ml
cherry
ice cream
200 ml
red pepper
1
tomato
1
caesar
200 ml
eggs
2
cheese
50 g
margarine
1 tbsp
durum wheat
pasta
75 g
sum
a2*2=402*1=21013---21--0-
b1
thiamine
2*3=622*1=285---6--63-
b2 [aka g, j]
riboflavin
2*6=1212*1=22510---42--31-
b3
niacin
2*5=1022*1=2101---1--59-
b4*
adenine (mg)
2*1.63=3.260.3752*0.3=0.619.30--------
b5
pantothenic acid
2*5=1022*1=2155---21--?-
b6
pyridoxine
2*25=5022*2=461---12--?-
b7 [aka h]
biotin
2*10=202.5?301---65--?-
b8*
inositol (mg)

(myo or lipid)
2*10=20102*102=204255--------
b9 [aka m, b11, r]
folic acid
2*7=144.52*6=1261---18--53-
b10*
pABA
~0~0~0>0~0--------
b12 [aka t]
cyanocobalamin
0005020---33--?-
b13*
orotic acid (mg)
~0~0~0~020--------
b14*
taurine (mg)
~0~0~0~02--------
b15*
pangamic acid
~0~0~00?~0--------
b16*
choline
2*2=412*1=2115---68--?-
b20* [aka I]
l-carnitine
~0~0~0~05--------
c2*20=40742*117=23440---0--0-
d000450---12--0-
e2*1=21.52*10=2002---9--0-
f1*
linoleic acid
omega-6 (g)
2*.0626=0.1252.092*.187=0.3741.5.300---.228--?-
f2*
alphalinoleic acid
omega-3 (g)
2*.0367=.0734.0652*.0319=.06380.2.200---3.23--?-
k2*1=212*38=7850---9--?-
q1*
coenzyme q10 (mg)
2*.136=.272.0752*.0375=.075.625.0308---
----
q2*
pyrroloquinoline

 quinone (mu-g)
2*1.768=3.536?2*2.025=4.05.063.2101--------
q3*
queuine 
(mu-g)
?????--------
s*
salicylic acid (mg)
~0~12*~0.375=~.075~0~0--------

* not really.

- so nice vanilla soy milk
- chapman's black cherry ice cream
- select brand pasta [metro/food basics]

fruit bowl, so far:

a - 26---->27---->29%
b1 - 18% ----->21%
b2- 43% ------->49%
b3 - 19%---->18---->23%
b5 - 28%----->27%----->32%
b6 - 36%------>61%
b7 - 43.5%----->41% ---->51% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26------>33%
b12 - 70% (still)
choline - 20% ---->22%
c - 215%  ----> 258 ----->278%
d - 45%  (still)
e - 14.5% ----> 23---->24%
omega-6: 2.1396 g ----> 2.2366 g -------> 2.2992 g
omega-3: 0.5336  g -----> 0.5005 --------> 0.5372 g
ratio: 4:1 ---->4.5:1 ------> 4.3:1 <----- a bit better, even
k - 45% ----> 84------>85%

eggs & pasta, so far:

a -  21%
b1 - 6---->69%
b2- 42--->73%
b3 - 1--->60%
b5 - 21%
b6 - 12% 
b7 - 65%
b9 - 18--->71%
b12 - 33% 
choline - 68% 
c - 0%
d - 12%  
e - 9%
omega-6: 3.23 g + pasta
omega-3: 0.228 g + pasta
ratio: 14:1 <------- + pasta is going to be worse. it's unavoidable with non-fish meats, and less bad than mercury. i need to balance it...
k - 9

total, so far:

a - 29 + 21 = 50%
b1 - 21 + 69 = 80%
b2- 49 + 73 = 122% 
b3 - 23 + 60 = 83%
b5 - 32 + 21 = 53%  + pasta
b6 - 61 + 12 = 73%  + pasta

b7 - 51 + 65 = 116% + pasta
b9 - 33 + 71 = 104%
b12 - 70 + 33 = 103%
choline - 22 + 68 = 90%
c - 278 + 0 = 278%
d - 45 + 12 = 57%
e - 24 + 9 = 33%

omega-6: 2.2992 + 3.23 =  5.5292 g + pasta
omega-3: 0.5372 + 0.228 = .7652 g + pasta
ratio: 7.25:1 <------- not including pasta. i need to balance this with some kind of seeds. 
k - 85 + 9 = 94%