if i'm moving to fetuccine & eggs, i'm not sure what i'll do with the cheese, yet. melting it on the pasta may be too heavy; i may prefer a lighter calorie content with the pasta (and i'm no longer in need of boosting fat content like i was, due to the higher proportion of eggs). i may eat it more like a macaroni salad, and get some fortified a & e out of it; i may experiment a little. i will find something to do with it.
i still don't know if i need salami or not. i seem to be in the yellow with the b12. how's the iron?
i should drink some apple juice with that meal to get some c for absorption. that's another 200%, in a tall glass.
but, i bought some tomatoes yesterday, so let's throw those in as i make some choices about red peppers. 2-2.5" is right for the ones i bought (intentionally; i couldn't find small peppers), so i'm going to use that data from the usda for now.
this gets me some a, a little more c and puts the k into the yellow.
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.
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" | 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*2=4 | 2*1=2 | 10 | 13 | - | 15 | - | 21 | - | 5 | 0 | - | |
| b1 thiamine | 2*3=6 | 2*1=2 | 8 | 5 | - | 2 | - | 6 | - | - | 63 | - | |
| b2 [aka g, j] riboflavin | 2*6=12 | 2*1=2 | 25 | 10 | - | 1 | - | 42 | - | - | 31 | - | |
| b3 niacin | 2*5=10 | 2*1=2 | 10 | 1 | - | 3 | - | 1 | - | - | 59 | - | |
| b4* adenine (mg) | 2*1.63=3.26 | 2*0.3=0.6 | 19.3 | 0 | - | - | - | - | - | - | - | - | |
| b5 pantothenic acid | 2*5=10 | 2*1=2 | 15 | 5 | - | 1 | - | 21 | - | - | ? | - | |
| b6 pyridoxine | 2*25=50 | 2*2=4 | 6 | 1 | - | 4 | - | 12 | - | - | ? | - | |
| b7 [aka h] biotin | 2*10=20 | ? | 30 | 1 | - | 10 | - | 65 | - | - | ? | - | |
| b8* inositol (mg) (myo or lipid) | 2*10=20 | 2*102=204 | 25 | 5 | - | - | - | - | - | - | - | - | |
| b9 [aka m, b11, r] folic acid | 2*7=14 | 2*6=12 | 6 | 1 | - | 3 | - | 18 | - | - | 53 | - | |
| b10* pABA | ~0 | ~0 | >0 | ~0 | - | - | - | - | - | - | - | - | |
| b12 [aka t] cyanocobalamin | 0 | 0 | 50 | 20 | - | 0 | - | 33 | - | - | ? | - | |
| b13* orotic acid (mg) | ~0 | ~0 | ~0 | 20 | - | - | - | - | - | - | - | - | |
| b14* taurine (mg) | ~0 | ~0 | ~0 | 2 | - | - | - | - | - | - | - | - | |
| b15* pangamic acid | ~0 | ~0 | 0? | ~0 | - | - | - | - | - | - | - | - | |
| b16* choline | 2*2=4 | 2*1=2 | 11 | 5 | - | 1 | - | 68 | - | - | ? | - | |
| b20* [aka I] l-carnitine | ~0 | ~0 | ~0 | 5 | - | - | - | - | - | - | - | - | |
| c | 2*20=40 | 2*117=234 | 4 | 0 | - | 19 | - | 0 | - | - | 0 | - | |
| d | 0 | 0 | 45 | 0 | - | 0 | - | 12 | - | 15 | 0 | - | |
| e | 2*1=2 | 2*10=20 | 0 | 2 | - | 2 | - | 9 | - | 10 | 0 | - | |
| f1* linoleic acid omega-6 (g) | 2*.0626=0.1252 | 2*.187=0.374 | 1.5 | .300 | - | .073 | - | .228 | - | - | ? | - | |
| f2* alphalinoleic acid omega-3 (g) | 2*.0367=.0734 | 2*.0319=.0638 | 0.2 | .200 | - | .003 | - | 3.23 | - | - | ? | - | |
| k | 2*1=2 | 2*38=78 | 5 | 0 | - | 9 | - | 9 | - | - | ? | - | |
| q1* coenzyme q10 (mg) | 2*.136=.272 | . | 2*.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 | 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---->29%
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%
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----->26%
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----->27%
e - 9---->19%
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
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----->27%
e - 9---->19%
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
salad bowl, so far:
a - 15%
b1 - 2
b2 - 1
b3 - 3
b5 - 1
b6 - 4
b7 - 10
b9 - 3
b12 - 0
choline - 1
c - 19
d - 0
e - 2
omega-6: 0.073 g
omega-3: 0.003 g
ratio: 24:1 <------but, 70 mg, total
k - 9
total, so far:
a - 29 + 26 + 15 = 70%
a - 29 + 26 + 15 = 70%
b1 - 21 + 69 + 2 = 82%
b2- 49 + 73 + 1 = 123%
b3 - 23 + 60 + 3 = 86%
b5 - 32 + 21 + 1 = 54% + pasta
b6 - 61 + 12 + 4 = 77% + pasta
b7 - 51 + 65 + 10 = 126% + pasta
b9 - 33 + 71 + 3 = 107%
b12 - 70 + 33 + 0 = 103% + pasta
choline - 22 + 68 + 1 = 91% + pasta
c - 278 + 0 + 19 = 298%
d - 45 + 27 + 0 = 72%
e - 24 + 19 + 2 = 45%
omega-6: 2.2992 + 3.23 + .073 = 5.6022 g + pasta
b2- 49 + 73 + 1 = 123%
b3 - 23 + 60 + 3 = 86%
b5 - 32 + 21 + 1 = 54% + pasta
b6 - 61 + 12 + 4 = 77% + pasta
b7 - 51 + 65 + 10 = 126% + pasta
b9 - 33 + 71 + 3 = 107%
b12 - 70 + 33 + 0 = 103% + pasta
choline - 22 + 68 + 1 = 91% + pasta
c - 278 + 0 + 19 = 298%
d - 45 + 27 + 0 = 72%
e - 24 + 19 + 2 = 45%
omega-6: 2.2992 + 3.23 + .073 = 5.6022 g + pasta
omega-3: 0.5372 + 0.228 + .003 = .7682 g + pasta
ratio: 7.29:1 <------- not including pasta. i need to balance this with some kind of seeds.
k - 85 + 9 + 9 = 103% + pasta
k - 85 + 9 + 9 = 103% + pasta