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
- 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.