bread is next...

bread is supposed to replace pasta in the diet, but if i were to replace the roughly 75 g/day of pasta in my diet with 2 slices of bread (71 g/day), i'd see some scary differences in the b-complex vitamin count:

thiamin (b1):

pasta (durum freshco brand) - 35%

pasta (durum metro brand) - 63%

bread - 15% 

riboflavin (b2):

pasta (durum freshco brand) - 5%

riboflavin (durum metro band) - 31%

bread - 6%

niacin (b3):

pasta (durum freshco brand) - 18%

pasta (durum metro band) - 59%

bread - 25%

folate (b9):

pasta (durum frescho brand) - 71%

pasta (durum metro brand) - 53%

bread - 6%

note that i'm currently having two slices every second day, so the amount i'm getting right now is half that. if i'm going to stick with bread, i'll have to double it. but, i'm getting a lot of fat, that way...

so, i could be reacting to more than the glucose in taking the pasta out; although i'm still eating salami (for now), i just dramatically reduced my b1, b3 & b9, of which the pasta was probably the primary source.

i've also cut my cheese intake down quite a lot...so, that could be why i'm tired, too....

bread is also higher in saturated fat, gram-per-gram and has a worse 6:3 ratio (although neither is very good)

this consequently does not appear to be a good substitution, after all. i should have been a bit more careful before i cut my diet down that much, that fast. hey, i told you i was going to make some mistakes...that's why i'm doing this...if i could have avoided eating until i was done, right?

so, why can't i eat pasta & eggs? well? a loaf of bread is around $2.00; pasta is less than that. i can get 12 servings at 75 g, for $1.50 and that'll act as a primary source for b1, b3 & b9 if i stick with the metro brand, all of which were running a little low. that's way more vitamins per dollar than a loaf of bread.

i understand that the pasta is enriched, but i'm not buying into the mythology around "whole foods". i don't expect my body cares, much. it's probably more important to get some fat & some c than it is to worry about it being "unnatural". that said, i'll say the same thing i said about the bread - can we get the government to regulate labeling, so we know what we're buying? i was getting fortified bread, anyways, because there's no labeling on the whole grain. it's a good trick to say "trust us, it's there"; i'm sorry, i don't. i'd rather get a measured amount introduced chemically than take a guess based on trusting the company.

the way i'm imagining doing this is just preparing a small amount of loose pasta on the side of the plate with two fried eggs, although the next question is what else to do with it, and i think i'd want to avoid dousing it with cheese like i was before. i haven't even calculated cheese yet and may end up using it more for salads....

but, all hail the return of pasta to the diet...

i'm skeptical about adding in numbers that aren't explicitly listed, and i'm going to need to take a long around the store to see what the best choice is. if i can find some whole grains that list the data, great. this is mostly for b1 & b3, so i'm going to be looking for the highest values for each. for now, i'm concerned about balancing out those extra bs before i get too into the salad.

so, here's the pasta addition:

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 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
a	2	0	2*1=2	10	13	-	-	-	21	-	-	0	-
b1 thiamine	3	2	2*1=2	8	5	-	-	-	6	-	-	63	-
b2 [aka g, j] riboflavin	6	1	2*1=2	25	10	-	-	-	42	-	-	31	-
b3 niacin	5	2	2*1=2	10	1	-	-	-	1	-	-	59	-
b4* adenine (mg)	1.63	0.375	2*0.3=0.6	19.3	0	-	-	-	-	-	-	-	-
b5 pantothenic acid	5	2	2*1=2	15	5	-	-	-	21	-	-	?	-
b6 pyridoxine	25	2	2*2=4	6	1	-	-	-	12	-	-	?	-
b7 [aka h] biotin	10	2.5	?	30	1	-	-	-	65	-	-	?	-
b8* inositol (mg) (myo or lipid)	10	10	2*102=204	25	5	-	-	-	-	-	-	-	-
b9 [aka m, b11, r] folic acid	7	4.5	2*6=12	6	1	-	-	-	18	-	-	53	-
b10* pABA	~0	~0	~0	>0	~0	-	-	-	-	-	-	-	-
b12 [aka t] cyanocobalamin	0	0	0	50	20	-	-	-	33	-	-	?	-
b13* orotic acid (mg)	~0	~0	~0	~0	20	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	-	-	-	-	-	-	-	-
b16* choline	2	1	2*1=2	11	5	-	-	-	68	-	-	?	-
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	-	-	-	-	-	-	-	-
c	20	74	2*117=234	4	0	-	-	-	0	-	-	0	-
d	0	0	0	45	0	-	-	-	12	-	-	0	-
e	1	1.5	2*10=20	0	2	-	-	-	9	-	-	0	-
f1* linoleic acid omega-6 (g)	.0626	.09	2*.187=0.374	1.5	.300	-	-	-	.228	-	-	?	-
f2* alphalinoleic acid omega-3 (g)	.0367	.065	2*.0319=.0638	0.2	.200	-	-	-	3.23	-	-	?	-
k	1	1	2*38=78	5	0	-	-	-	9	-	-	?	-
q1* coenzyme q10 (mg)	.136	.075	2*.0375=.075	.625	.0308	-	-	-		-	-	-	-
q2* pyrroloquinoline  quinone (mu-g)	1.768	?	2*2.025=4.05	.063	.2101	-	-	-	-	-	-	-	-
q3* queuine (mu-g)	?	?	?	?	?	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	2*~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%

b1 - 18% (still)
b2- 43% (still)
b3 - 19%---->18%
b5 - 28%----->27%
b6 - 36% (still)
b7 - 43.5%----->41% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26%
b12 - 70% (still)
choline - 20% (still)
c - 215%  ----> 258%
d - 45%  (still)
e - 14.5% ----> 23%
omega-6: 2.1396 g ----> 2.2366 g
omega-3: 0.5336  g -----> 0.5005 g
ratio: 4:1 ---->4.5:1  <----- still not terrible
k - 45% ----> 84%

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 - 27 + 21 = 48%

b1 - 18 + 69 = 77%
b2- 43 + 73 = 116% 
b3 - 18 + 60 = 78%
b5 - 27 + 21 = 48%
b6 - 36 + 12 = 48% 
b7 - 41 + 65 = 106%
b9 - 26 + 71 = 97%
b12 - 70 + 33 = 103%
choline - 20 + 68 = 88%
c - 258 + 0 = 258%
d - 45 + 12 = 57%
e - 23 + 9 = 32%
omega-6: 2.2366 + 3.23 = 5.4666 g + pasta

omega-3: 0.5005 + 0.228 = .7285 g + pasta
ratio: 7.5:1 <------- not including pasta. i need to balance this with some kind of seeds. 
k - 84 + 9 = 93%