i initially went for kiwis because i couldn't find strawberries, and stuck with them when strawberries became locatable, again. it's mostly about the c, but they're also helping with the e. and, it turns out there's also a lot of inositol, which is a neurotransmitter that we can make on our own but can use if it's given to us, too.
i've added two q-complex vitamins:
q2) pyrroloquinoline quinone (PQQ) (cannot synthesize) <-----kiwis
q3) queuine (cannot synthesize) <-----animal byproduct, mostly. obscure....
i'm also going to pencil in taurine as b14, but understand that that is novel. i actually won't drink energy drinks due to the testosteronic effects of taurine, but i'm realizing i need it in some form. eggs?
i strangely cannot find biotin numbers for kiwis, and less strangely cannot find q2 numbers for strawberries. let's hope i get enough b7 in the end that it doesn't matter.
regarding strawberries and q2, i know there's some in there, but can't find a source willing to state it. there should also be some b7 in kiwis, but how much?
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 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 | whole wheat bread + germ 1 slice | sum | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| a | 2 | 0 | 1 | 10 | 13 | - | - | - | - | - | - | - | - |
| b1 thiamine | 3 | 2 | 1 | 8 | - | - | - | - | - | - | - | - | - |
| b2 [aka g, j] riboflavin | 6 | 1 | 1 | 25 | - | - | - | - | - | - | - | - | - |
| b3 niacin | 5 | 2 | 1 | 10 | - | - | - | - | - | - | - | - | - |
| b4* adenine (mg) | 1.36 | 0.375 | 0.3 | - | - | - | - | - | - | - | - | - | |
| b5 pantothenic acid | 5 | 2 | 1 | 15 | - | - | - | - | - | - | - | - | - |
| b6 pyridoxine | 25 | 2 | 2 | 6 | - | - | - | - | - | - | - | - | - |
| b7 [aka h] biotin | 10 | 2.5 | ? | - | - | - | - | - | - | - | - | - | |
| b8* inositol (g) | 0.01 | 10 | 102 | - | - | - | - | - | - | - | - | - | |
| b9 [aka m, b11, r] folic acid | 7 | 4.5 | 6 | 6 | - | - | - | - | - | - | - | - | - |
| b10* pABA | ~0 | ~0 | ~0 | - | - | - | - | - | - | - | - | - | |
| b12 [aka t] cyanocobalamin | 0 | 0 | 0 | 50 | - | - | - | - | - | - | - | - | - |
| b13* orotic acid | ~0 | ~0 | ~0 | - | - | - | - | - | - | - | - | - | |
| b14* taurine | ~0 | ~0 | ~0 | - | - | - | - | - | - | - | - | - | |
| b15* pangamic acid | ~0 | ~0 | ~0 | - | - | - | - | - | - | - | - | - | - |
| b16* choline | 2 | 1 | 1 | - | - | - | - | - | - | - | - | - | - |
| b20* [aka I] l-carnitine | ~0 | ~0 | ~0 | - | - | - | - | - | - | - | - | - | - |
| c | 20 | 74 | 117 | 4 | - | - | - | - | - | - | - | - | - |
| d | 0 | 0 | 0 | 45 | - | - | - | - | - | - | - | - | - |
| e | 1 | 1.5 | 10 | - | - | - | - | - | - | - | - | - | - |
| f1* linoleic acid omega-6 (g) | .0626 | .09 | .187 | 1.5 | - | - | - | - | - | - | - | - | - |
| f2* alphalinoleic acid omega-3 (g) | .0367 | .065 | .0319 | 0.2 | - | - | - | - | - | - | - | - | - |
| k | 1 | 1 | 38 | - | - | - | - | - | - | - | - | - | - |
| q1* coenzyme q10 (mg) | .136 | .075 | .0375 | - | - | - | - | - | - | - | - | - | - |
| q2* pyrroloquinoline quinone (mu-g) | 176.8 | ? | 202.5 | - | - | - | - | - | - | - | - | - | - |
| q3* queuine (mu-g) | ? | ? | ? | - | - | - | - | - | - | - | - | - | - |
| s* salicylic acid (mg) | ~0 | ~1 | ~0.375 | - | - | - | - | - | - | - | - | - | - |
* not really.
- chapman's black cherry ice cream