they're just like white supremacists, and should be treated the same way.

to put it another way: following mill, i accept that it is valid to restrict somebody's speech in order to prevent harm to others, and there are only two examples that i tend to cite where this is reasonable:

1) nazis.

2) muslims.

once again, we see the extremely close parallels between islam and nazism, this time in their complete refusal to accept freedom of expression.

and, we have to win this fight - and not worry about taking prisoners in it.

it is at best tone-deaf and ignorant.

but, it's more than that, and you are only looking away from the obvious if you refuse to see it.

this is dangerous.

"but, you're just attacking free speech protesters!"

those are not free speech activists, and your equivalency is false; sending away people that would throw away our freedoms cannot be compared with standing up for them in the first place. it's the same stupid argument that got all these relativists in this mess in the first place.

and, i keep telling you that, if we're not careful, we're going to end up like iran. if you let this kind of thing continue, there's no other end point - they've made it as clear as they can that they reject this country's history and want to recreate it in their own image.

i, for one, will not be colonized lying down.

so, i will state i again that i would call for their removal on the very reasonable grounds that they are aligned with this country's enemies, and calling for a boycott of it's most important historical ally.

"So if the government sees those actions and how the Canadian citizens are offended by those actions, then the Canadian government might be as well might as well be inspired... to take more effective actions and, for example, boycott France and just take better actions to prevent France from continuing with such disrespectful actions to Muslims,"

this person should be immediately charged with treason and deported.

https://www.cbc.ca/news/canada/windsor/members-syrian-community-centre-protest-france-windsor-1.5784786

so, i wanted to get back out this afternoon, and i fell asleep instead. i didn't really sleep yesterday, so i guess i needed a nap.

i'm going to call around a few places and see if i can get a few leads. it's probably going to rain tomorrow, so i may need to wait until monday. 

i still have those edibles in the fridge and would just rather be awake and alert, tonight. i'm otherwise too old to play dress-up and act silly, but i do wish the ancestors a good day.

still moving in the right direction, actually.

it's november. people get sick this time of year; that doesn't mean they're going to die.

so, this little guava really ain't bad.

remind me to cut the seeds out first next time, though.

i didn't find any more light soy, but i'm going to ride around a bit more this afternoon. i just want to get on a bicycle...

i did get some more normal soy built up for the casear dressing base, and i did buy some yogurt that i'm fairly certain about sticking with for the fruit bowl, relegating the other yogurt to a side component of the casear dressing. i think i can make use of it as a thickener, though. the thing is that it has a little bit of b5 in it, and that's helpful in the pasta bowl.

the other thing i picked up were a few guavas, and this is one of the more exotic solutions i was hoping for. raspberries are just not cheap here, and they spoil quickly. but, i got a pack of 20 of these ounce-sized mini-guavas for $3.50, and each of them should have around 60 mg of c or so. i lose the folate and other stuff, but i didn't need it anyways. so, that's an easy and affordable way to finish my bowl that i wasn't totally expecting to be available; i was looking out for things like lychees and longans as well, which are small items just saturated in the stuff. if this is sustainable at a reasonable price - and the kiwis are - then we've found the answer, and i can move on. it should only be around 20 calories, too, meaning i should be able to dip under 1000 calories soon, too

so...

- vector out, yogurt in, and for vitamin a, specifically. almost no calories. ironically.

- nectarines out, mangoes out, raspberries iffy (currently out.) and guavas in.

- it should now be under 1000 calories, in total.

...if i can keep finding all of the ingredients,

you can tell me "but, look, the yogurt has a low calorie count!".

well, yeah - it's 70% water and 30% sugar.

you'd might as well just drink a glass of diet coke, it's about as good for you.

there's sometimes enough a in there if you check, at least, for me, that a spoonful will get me over where i need to be in the breakfast bowl - about 5% of the rdi for retinol. so, one of these tubs should last a few weeks.

i bought something, but i haven't decided on the brand i want, yet.

my option for yogurt was a complete lie. why is that?

the website told me i'd get 50% of my rdi of d3 in 125 g, which made it seem like a good choice for a salad dressing base. i got there to realize i'd need 175 to get a measly 18. so, they increased the serving size and decreased the nutritional value. gotta maximize profit, i guess.

ugh.

it was just no longer useful to me, so i passed.

how is the government letting them do this? don't tell me it's consumer choice - i'm a consumer, and i don't have a choice. if i could find some heavily fortified yogurt, i would buy it in large quantities. but, it no longer exists, meaning i suppose i'm being told to eat animals to get my d requirements (and my by b12 requirements). it's distressing.

they're systematically taking it out of the soy, too. the one brand that continues to fortify their products has minimal distribution, but i at least found some, and i hope they start selling more, not less.

there is a market in canada right now for fortified foods, you'll just have to find a way to get into the grocery system, which just wants to convert everything into candy. they'll be selling frosted broccoli next, just wait for it.

(i fear i gave them a bad idea)

there's also a lot of work for the next government to do in unbreaking this system, which is now slanted firmly to the benefit of producers, at the expense of consumers. i have no delusions about the usefulness of market theory to do anything except make more money for people that are already rich, so i don't expect a market to be reestablished without some help from the top. it's going to be hard times for the healthy in canada until what the sitting government has done gets undone - it's going to be harder and harder to find healthy foods.

and, what did they do, exactly? they seem to have made fortification voluntary and then watched everybody take the vitamins out, leaving 98% of the products on the shelf as processed sugar. and, they will need to be forced to put it back in, or we will have an obesity epidemic like we've yet to even imagine. 

so, i had to make a decision - i wanted some yogurt with a high vitamin d content, but there just wasn't any. this was supposed to replace some caesar dressing, which i wanted to increase the nutritional value of. and, can i find d-fortified casear, then? google doesn't help, but putting b12 & d in the salad dressing would be highly useful for vegans. what has d, b12, b5, b7 and b16 in it? the answer is....

soy milk.

well? what else is there? you'd imagine that a well put together caesar would actually have all of that - it has eggs, it has cheese, it has milk. but, nobody tells me anything of any value. 

the yogurt at least has the answers on the listing, and it's not good, so i'm going to ask around about the dressing and see what i get. for right now, i've been eating the salad with soy milk for a few weeks and it's actually quite good.

and, that basically solves everything, and at a relatively low caloric count.

speaking of which, i found 12 cartons of my light brand soy milk, which should last me until the end of november. i'm considering taking a ride around town this morning looking for another few week's worth. these cartons expire in january, but i drink through them in 2-3 days. so, i can still benefit from finding another 15 or so. i'm going to use the full fatted version for the casear base, and may ad-hoc make one myself, in the end - that way, i know what's in it. and, my casear, will have d & b12 & b5 galore! ahahahahahahah!

aaaaahahahahahahaha!

aaaaaahhhhhhaaaaaaaahhhhhhhhaaaaahhhhaaaaaahhhhhaaaaa!

sorry, had to get that out. i'm having a very late breakfast, from yesterday afternoon.

other things to note:

- i caved on the salami. again: the fortification on fake meat just isn't any good anymore, and the crickets don't really work with what i want them for. the only acceptable option was these weird "artisanal" hot dogs made from less than healthy components. and, i decided that a small amount of taurine would be useful. so, stay tuned with that.

- mangoes are too expensive, straight up. so, i've reverted to raspberries. i will tweak this.

- i bought some of the yogurt i was looking at, in the end, for a vitamin a boost to replace the vector. i doubt this is permanent, but it's fine for now. it's a net decrease of about 30 calories at roughly the same cost.

so, the next update for the breakfast is going to be to finish what i was thinking, which was to increase the soy milk to 400, increase the all bran to 45 g and decrease the vector to 15 g - which ended up as a mild 11 point calorie boost, but, then, i will get to these replacements.

....probably not until tonight, though.

yeah, so i basically only have one option for yogurt, unfortunately, and it's one of these probiotic things. i'll take a closer look, but it's really the only option i have.

i would call on the government to remandate the fortification of vitamins, already. the shelves are full of industrial waste, masquerading as food. it's pathetic.

ugh.

i'm going to see if i can find the 70 calorie version, for now.

there is also a 0% chance that i'm going to buy actual milk, although it would be the second choice after soy milk, not these useless non-protein alternatives.

there is a 0% chance that i'm going to purchase anything by earth's own.

they didn't have the milk in stock :(.

this puts me in a frustrating situation, because i simply don't want the garbage purchased at the store. i'm better off drinking water and adding supplements.

why is it so hard to buy healthy food nowadays? this is ridiculous.

let's see what else i can find.

i just ordered 50 cartons of natura light brand soy milk from montreal.

the price was a little less than in the store, which just took it down to about on par with the so good, which i'm still crying about.

but, the natura light is a superior product to all of them, even if the normal version is weaker than the so good, and the difference is only a quarter/carton, at this point. so, let's hope that price and ordering method is sustainable.

and, i would plead with religious muslims - if you really can't take the criticism, then go back to the middle east. this is a secular society, and we have no intention of changing that. the only possible outcome is misery for all.

islam is not beyond criticism or ridicule, and those suggesting as much are traitors to western culture, and should be denounced without qualification, and treated as much under the law.

i do not stand with or care much for christians.

i stand with the right to express criticism of beliefs and ideologies - including christianity - without the fear of violence or reprisal, and without concern about offense being taken by idiots.

while it seems most likely that that psychotic idiot muslim in france was basically just some kind of retard, and acting alone and out of just sheer mental illness, there is one reason i'd support a more thorough investigation, and that is due to the fact that it was in a church.

it would be in the interests of the dark, backwards and uncivilized forces of islam to try to create a holy war between christians and muslims, and all evidence seems to be that they're essentially delusional on the matter. they think the west is christian.

but, the west is not and never has been christian, we are an enlightenment society built on rationalism and science, and it is important that the response is framed in terms of secularism v religion, and not in terms of christianity v islam.

so, don't let them frame the issue that way.

i just want to clarify my suggestion that we'd have two thousand cases per day in ontario right now, and my perspective that that is actually a more realistic number.

they shut down the testing sites, and they have a backlog of tests, on top of it. so, these numbers that are coming in only represent a fraction of the actual spread.

so, i remain convinced that if they were doing sufficient testing, they'd be easily measuring 2000 cases/day, right now. but, this government has consistently sought to fuck with the data, and this is no different.

so, the starting calorie counts of these items, in order, are:

avocado - 240

ice cream - 224

vector - 217

all bran - 150

soy milk - 130 

banana - 121

-------------------

mango - 60

strawberry - 48

kiwi - 45

flax - 37.4

yeast - 11.25

why not put them in the list as i clarify?

avocado

avocado is a highly versatile fruit that could contribute to the totals of many nutrients, even if it frequently gets upstaged, in the end, or at least for now. it's high calorie count is certainly a drawback. but, an accepted truth on my behalf is that b5 sources are high in fat, and this is amongst the best sources of b5. it is simply not clear how i would meet my b5 requirements should the amount of avocado be halved or otherwise reduced. as such, avocado must remain static at 2*75, all 240 calories and all.

i've also been weighing the avocados, and while the range runs from 65-105, 150 has been an acceptable low ball for two - because if i get one that's a little low, i can get one that's a bit bigger to balance it out.

so, the avocados are permanent, as they are.

end avocado calorie level - 240 

ice cream

the ice cream comes in at the next highest total calories, at 224. with the introduction of the avocado, i no longer need the saturated fat for absorption and other things. but, i still need it for the retinol & it's the only component for the natural b12, which i had to jump through a loop to get to.

x*.355 > .3 <----> x > .3/.355 = 0.84507042253. so, i could reduce it by 15% at the most.

200*.85 = 170, and i'm not even sure how to measure that.

maybe i should clarify how i even calculated that. i know that a 2 L container of ice cream lasts 10 days, from experience. so, the amount that i take, which is a heaping 2" scoop, and which is not otherwise measured, is just 2,000/10 = 200 ml. it's not a careful calculation at all, and there's a lot of variation around it.

so, i could reduce that by 15% on paper, but i don't expect i'd be any more careful about it, and i consequently don't really see the point. most of the time, it's probably somewhere in between, anyways. 

we'll leave this as it is, then.

end ice cream calorie level - 224 

vector

i had previously calculated the result of reducing the vector by 25%, but with the all bran in, this is a different game. what do i need the vector for? while it is a substantive source of many things, only a, b5, b7 & b15 would go under the requirements if i removed it altogether. 

for a, the maximum amount i can reduce it by is 6% of the rdi, which is a 40% reduction of the amount, leaving me with 60% of it. is this a good source of retinol? in truth, there aren't many choices for a vegetarian, even if the options are fairly good. i could boost soy milk, instead. let's carry through, first...

for b5, i could reduce it by 9% of the rdi, which is a 47% reduction. and, again - i could boost the soy to compensate for further reduction.

for b7, i could reduce it by 58% of the rdi, which is a 67% reduction in the amount of vector, leaving me with only 33% of it. if i removed the cereal entirely and doubled the soy milk instead, i would just barely get over 171%, but i'm relying on an estimate as well.

for b15, 

.136 + .3 + 1.05 + .375 + 2.048 + 1.21 + 129.6 + .217 = 134.936

165 - 134.936 = 30.064

30.04/93.5 = 32%

so, it seems like the minimum threshold is 35%, as boosting soy milk won't produce much extra betaine. 

that would force me to increase the soy by 50% to compensate for a & b5.

so, how many calories is that, now?

1) starting point: 130 + 217 = 347

2) ending point: 130*1.5 + .35*217 = 270.95

347 - 270.95 = 76.05

and, if i can find the light natura, that's even better.

so, that's the purpose of this update

1) reduce the vector to 35% of 55 g, which is 19.25 g. let's say 20, which is 36%.

2) increase the amount of soy to 375 ml from 250 ml, to compensate for a & b5, as well as for b7.

i was noticing that the meal was a little dry with the added all bran, so it's something i maybe wanted to do, anyways.

note that i made a mistake in the previous calculation, as i calculated the amount of all bran with milk. oops. that's a 50 calories saving, immediately.

total calories, for bowl with normal natura:

60+ 121+ 32*1.5+ 240 +61*.75+ 130*1.5 + 140*200/125 + 3*60/16 + (20/55)*217 + 100 +37.4 = 1161.30909091

....& for light natura:

60+ 121+ 32*1.5+ 240 +61*.75+ 60*1.5 + 140*200/125 + 3*60/16 + (20/55)*217 +100+37.4 = 1056.30909091

that's in my ideal range of around 1000.

so, i'm sending an email to natura, looking for distributors in windsor, and i'll order it from somewhere if i have to. those are the calorie savings i want, in the place i need them - the processed component.

i'm not a calorie counter, i'd rather remain active, but i want to get this right, too.

note that i retain the option to remove the vector altogether in favour of a further boost in soy milk & a boost in all-bran, but there are some reasons  - cost, enjoyment - why i'm being apprehensive about this. i still have enough vector to think it through. but, if i can find some light soy milk at cost, for example, i could switch it up.

i got the email back and natura claims minimal distribution in southwestern ontario. so, i'm going to make a request at the local grocery stores; for now, it looks like i'll have to order it from toronto. i've also asked about ordering it directly, and they said they won't do it. if i can save the markup cost by buying 100 at a time or something, it will make sense to take the vector out entirely. if i have to pay shipping costs, it will make sense to stick with the vector, at least for now.

so, here's my new, if somewhat temporary, calorie list:

avocado - 240

ice cream - 224

banana - 121

all bran - 100

soy milk - 90

vector - 79

-------------------

mango - 60

strawberry - 48

kiwi - 45

flax - 37.4

yeast - 11.25

===============

1055.65

i'm going to fill in the data first for the soy & vector and then look at the banana. i like bananas. but, how necessary is this?

one thing at a time.

vitamin a:

soy = 10*1.5 = 15%

vector = 15*20/55 = 5.45454545455 ---->5%

so, that's -5%.

r: 15 + 13 + 5 = 32

b1:

8*1.5 = 12  (+4)

20*20/55 = 7.27272727273--->7%   (-13)

===========

-9

32 + 12 + 155 + 7 + 60 = 266

b2:

25*1.5 = 37.5 (+12.5)

24*20/55 = 8.72727272727---->8.5% (-15.5)

=============================

-3

b3:

10*1.5 = 15% (+5)

36*(20/55) = 13.0909090909--->13% (-23)

======================

-18   (all fortified, which opens up space for later)

b4:

19.3*1.5 = 28.95

2.2*(20/55) = 0.8

(1.632 + 0.75 + 15.9 + 28.95 + 2.59325 + 49.38 + 0.8 + 1.44)/75 = 135%

so,  +11%

b5:

15*1.5 = 22.5 (+7.5)

19*20/55 = 6.90909090909--->7 (-12)

==========================

-4.5

b6:

6*1.5 = 9 (+3)

25*20/55 = 9 (-16)

====================

-13

b7:

9.984*1.5 = 14.976

(30*20/55)/35 = 31%

(.8 + 1.904 + 1.2 + 7.95 + 1.05 + 14.976 + 2.86 + 6.012 + 2.52)/35  = 1.12205714286---->112%

112 + 45 + 31 = 188

b8:

20.09*1.5 = 30.135

2.75*20/55 = 1

(99 + 19.5 + 69 + 102 + 30.135 + 9.9 + 14.85 + 1 + 98.64  + 13.65)/1000 = 0.457675--->45.5

so, that's a minor .5% boost.

b9:

i seem to have added this up incorrectly, last time. that's incredibly frustrating, given that the point was to double check. but, it demonstrates the value of having somebody else check your work for you.

6*1.5 = 9 <----n+3

34*20/55 = 12.3636363636 ----> 12 <-----f-22

============

t:-18

(43 + 27.2 + 36 + 122 + 18.75 + 5.5 + 6.09)/400 = 0.64635---->64.5%  (not 65, as stated - i'm rounding down.)

but, then i need to add the amount from the soy milk, which was 6 and is now 9. i skipped that, somehow.

so, n: 73.5

f is the cereals & yeast added up, which is 35.5 + 12 + 10 = 57.5.

that's then 131, which is less of a decrease.

if there's any more mistakes, let's hope i find them.

b12:

50*1.5 = 75%

0*20/55 = 0.

but, note that i still need the ice cream for the natural b12.

b13, 14: no change

b15:

2.048*1.5 = 3.072

93.5*20/55 = 34

(.136 + .3 + 1.05 + .375 + 3.072 + 1.21 + 34 + 129.6 + .217)/550 = 0.30901818181---->31%

yeah, you know, i want this a little higher. the vector numbers were always funny. i'm going to boost the all bran regardless, i think. next update...

b16:

61.44*1.5 = 92.16

10.45*20/55 = 3.8

(7.6 + 13.3 + 8.55 + 21.3 + 5.85 + 92.16 + 28.6 + 12.3 + 3.8 + 17.64 + 5.51)/550 = 0.39383636363----> 39%

b20:

.14*1.5 = .21

.825*20/55 = .3

c

0*1.5 = 0

25*20/55 = 9.09090909091---->9%

d

45*1.5 = 67.5

6*20/55 = 2.18181818182--->2%

e

36*20/55 = 13

f1:

note that i'm swapping out the normal for the light.

1.4*1.5 = 2.1

1.2*20/55 = 0.43636363636--->.44

f2:

.2*1.5 = .3

.2*20/55 = 0.07272727272--->.073

the ratio comes down to 2.66.

k: 

7.68*1.5 = 11.52

.546*20/55 = 0.19854545454---->.198

that comes in at 70 - which is a max for me.

so, we'll move to the next item, next.

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.

	fruit bowl (12:00)												pasta salad bowl (20:00)										fried eggs (4:00)							coffee
	man go raw cut 1 100 g	ban ana raw cut 1 136 g	str awb err ies raw cut 5-8 150 g	avo cdo raw cut 2* 75 g	kiwi raw cut 1 75 g	van soy milk 1.5 cups 375 ml	che rry ice crm 1 big scp 200 ml	nut yst 1 med tsp 3 g	fort crl 1/3 cup 20 g	all bran 1/2 cup 36 g	grd flax seed 1 tbsp 7 g	sum	red pep per raw cut 1 200 g	dur um wht fet 55 g + h20	med chd chs raw cut 60 g	car rot raw cut 1 110 g	beet raw cut 1 82 g	hull hemp seed 1 tbsp 10 g	yog urt	nut yst 1 med tsp 3 g	lime raw cut with pith 1 67 g	sum	frd egg 2* 70 g	med chd chs raw slic 30 g	mar gar ine 2 tsp 10 g	whl wht brd w/ grm + flax raw 1 s 37 g	nut yst 1 sml tsp 2 g	jce typ grp frt 250 ml	sum	brw cof fee 700 ml	chc soy mlk 100 ml	sum	total	ul
raison d'etre	b5,8 b9 b20 c	b5 b16 b20 c	b5 c	b3,5 b7,9 b16 b20 c,e f1 k	b5,8 b20 c k	a b3,4 b5,7 b9, 12 b15,16 b20 d f1,f2	a b5,7 b12 b13 b16 b20	b1,2 b3,4 b6,7 b9 b12 b20	a b3,5 b7,9 b15 b20 e	b3,5 b7,8 b9 b15 b16 b20 f1	b7 f2		b3,4 b8,9 c	b3,8 b9	a b12 b13	a b3	b9 b15	b3 o-3	b5 b12 b16 d	b1,2 b3,4 b6,8 b9 b12	b8		a b2,7 b12 b16 d	a b12 b13	d	o-3	b2,7 b12	c		caf fei ne
calories	60	121	48	240	45	90	224	11.25	79	100	37.4	1055.65	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
a retinol (900 μg rae)	54 μg	4.08 μg	1.5 μg	10.5 μg	3 μg	15 %	13 %	0	~ 5 %	0	0	41 r:33 c:8	314 μg	~ 1.15 μg	30 %	918.5 μg	1.64 μg	0	-	0	1.34 μg	167 r:30 c:137	r:29 % c:6.9 μg	15 %	10 %	0	0	-	55 r:54 c:1	0	4 %	4 r:4 c:0	267 r:121 c:146	r:300 c:-
b1 thiamin (1.2 mg)	.028 mg	.042 mg	.036 mg	0.1 mg	.02025 mg	12 %	.0451 mg	~ 155 %	~ 7 %	60 %	.115 mg	266 u:32	.108 mg	~ 46 %	.0174 mg	.0726 mg	.025 mg	.1275 mg		~ 155 %	.02 mg	232 u:31	0.06 mg	.0087 mg	0	10.5 %	~ 103 %	-	119 u:5.5	0.1 mg	3 %	11 u:8	628	-
b2 [g, j] riboflavin (1.3 mg)	.038 mg	.099 mg	.033 mg	.195 mg	.01875 mg	37.5 %	.264 mg	~ 144 %	~ 8.5 %	10 %	.011 mg	250.5 u:50.5	.17 mg	~ 22.5 %	.2568 mg	.0638 mg	.033 mg	.0285 mg	-	~ 144 %	.013 mg	209.5 u:43	.684 mg	.1284 mg	0	3 %	~ 96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	673	-
b3 niacin (16 mg)	.669 mg	.904 mg	.579 mg	2.61 mg	.25575 mg	15 %	.1276 mg	~ 65 %	~ 13 %	25 %	.216 mg	151.5 n:33.5 f:118	1.958 mg	~ 36 %	.0354 mg	1.0813 mg	.274 mg	0.92 mg	-	~ 65 %	.134 mg	128.5 n:27.5 f:101	.114 mg	.0177 mg	0	6.5 %	~ 43 %	-	50.5 n:1 f:49.5	1.36 mg	4 %	12.5 n:8.5 f:4	343 n:70.5 f:272.5	f:200 each
b4* adenine (75 mg)	?	1.632 mg	0.75 mg	15.9 mg	?	28.95 mg	2.59325 mg	49.38 mg	0.8 mg	1.44 mg	?	135	31.8 mg	2.2 mg	4.92 mg	0.77 mg	?	?	-	49.38 mg	?	119	2.24 mg	2.46 mg	0	4.514 mg	32.92 mg	-	56	?	7.7 mg	10	320	-
b5 pantothenic acid (5 mg)	.197 mg	.454 mg	.1875 mg	2.08 mg	.13725 mg	22.5 %	.6391 mg	2.25 %	~ 7 %	8 %	.069 mg	114.5 u:75	.634 mg	.23705 mg	.246 mg	.3003 mg	.127 mg	.056 mg		2.25 %	.145 mg	37 u:35	2.292 mg	0.123 mg	0	5 %	1.5 %	-	54.5 u:48	1.808 mg	6 %	42 u:36	248	-
b6 pyridoxine (1.7 mg)	.119 mg	.499 mg	.0705 mg	.386 mg	.04725 mg	9 %	.0528 mg	~ 133 %	~ 9 %	10 %	.033 mg	232 u:71	.582 mg	.0781 mg	.0396 mg	.1518 mg	.055 mg	.06 mg		~ 133 %	.029 mg	191.5 u:58.5	.255 mg	.0198 mg	0	3.5 %	~ 88 %	-	107.5 u:16	~ 0	2 %	2	533	5882
b7 [h] biotin (35 μg)	.8 μg	1.904 μg	1.2 μg	7.95 μg	1.05 μg	14.976 μg	2.86 μg	45 %	~ 31 %	6.012 μg	2.52 μg	188 u:112	6.6 μg	.22 μg	1.038 μg	5.5 μg	~ 0 μg	2.73 μg		45 %	.335 μg	92 u:47	~ 58.33 μg	.519 μg	4.5474 μg	3 %	30 %	-	214 u:181	0	~ 11 %	11	505	-
b8* inositol (1000 mg)	99 mg	0 mg	19.5 mg	69 mg	102 mg	30.135 mg	9.9 mg	14.85 mg	1 mg	98.64 mg	13.65 mg	45.5	114 mg	41.25 mg	5.4 mg	13.2 mg	9.84 mg	-		14.85 mg	129.98 mg	33	12.6 mg	2.7 mg	~ 16 mg	52.54 mg	9.9 mg	-	9	-	-	~ 0	87.5	-
b9 [m, b11, r] folic acid (400 μg dfe)	43 μg	27.2 μg	36 μg	122 μg	18.75 μg	n:9 f:0 %	5.5 μg	~ 35.5 %	~ 12 %	10 %	6.09 μg	131 n:73.5 f:57.5	92 μg	~ 39 %	16.2 μg	20.9 μg	89.4 μg	1.1 μg		~ 35.5 %	5.36 μg	130.5 n:56 f:74.5	70.5 μg	18.1 μg	0	5 %	~ 23.5 %	-	48 n:24.5 f:23.5	3.5 %	2.5 %	6 n:6 f:0	315.5 n:160 f:155.5	f:400
b12 [t] cobalamin (2.4 μg)	0	0	0	0	0	75 %	.858 μg	187.5 %	0	0	0	298 n:35.5 f:262.5	0	0	.66 μg	0	0	0	-	187.5 %	0	215 n:27.5 f:187.5	1.338 μg	.33 μg	0	0	125 %	-	194.5 n:69.5 f:125	0	20 %	20 n:0 f:20	727.5 n:132.5 f:595	-
b13* orotic acid (10 mg)	-	-	-	-	-	-	~ 17 mg	-	-	-	-	170	-	-	~ 37 mg	-	-	-	>	-	-	370	-	~ 18 mg	-	-	-	-	180	-	-	-	720
b14* taurine (100 mg)	0	0	0	0	0	0	2.09 mg	0	0	0	0	6.5	0	0	0	0	0	-	~ 5 mg	0	-	-	0	0	>0	0	0	0	-	0	>0	-	-
b15* betaine (550 mg)	0 mg	.136 mg	.3 mg	1.05 mg	.375 mg	3.072 mg	1.21 mg	0	34 mg	129.6 mg	.217 mg	31	.2 mg	77 mg	.42 mg	.44 mg	106 mg	-	-	0	.088 mg	33	.414 mg	.21 mg	.01 mg	~ 74.522 mg	0	-	13.5	.7 mg	.8 mg	0	77.5
b16* choline (550 mg)	7.6 mg	13.3 mg	8.55 mg	21.3 mg	5.85 mg	92.16 mg	28.6 mg	12.3 mg	3.8 mg	17.64 mg	5.51 mg	39	11.2 mg	8.25 mg	9.9 mg	9.68 mg	4.92 mg	-	-	12.3 mg	3.42 mg	11	438 mg	4.95 mg	1.1 mg	9.99 mg	8.2 mg	-	84	18.52 mg	24.576 mg	8	142	200
b20* [I] l-carnitine (29 mg)	.8 mg	.272 mg	0 mg	1.95 mg	.15 mg	.21 mg	4.4 mg	.072 mg	.3 mg	.72 mg	.0357 mg	31	?	.43175 mg	2 mg	.44 mg	~ 0 mg	?	~ 12.2 mg	.07335 mg	?	-->	.56 mg	1 mg	.105 mg	.2997 mg	.0489 mg	-	-->	~ 0 mg	~ 0 mg	-->	92	t:162 < 35 each
c ascorbate (90 mg)	36.4 mg	11.8 mg	88.2 mg	15 mg	69.525 mg	0 %	0 %	0 %	~ 9 %	0 %	.042 mg	254.5 u:245.5	255.4 mg	0 %	0 %	6.49 mg	4.02 mg	0.05 mg	-	0	19.5 mg	317 (all u)	0	0	0	0	0		0	0	0	0	571.5	-
d calciferol (15 μg)	0	0	0	0	0	d2: 67.5 %	d3: .22 μg	0	d3: ~ 2 %	0	0	71 u:1.5 d2:67.5 d3:3.5	0	0	d3: .36 μg	0	0	0		?	0	2 u:2 d2:0 d3:2	d3: 3.03 μg	d3: .18 μg	d3: 30 %	0	0	-	51 u:21 d2:0 d3:51	0	d2: 18 %	18 u:0 d2:18 d3:0	142 d2:85.5 d3:56.5	666
e alpha- tocopherol (15 mg)	.9 mg	.136 mg	.435 mg	3.1 mg	1.095 mg	0 mg	.33 mg	0 mg	~ 13 %	.432 mg	0.022 mg	56 u:43	13	1	1	2	.033 mg	7	-	0	.22 mg	24	9	.5	20	1.5	0		31	0	0	0	111	6666
f1* linoleic acid omega-6 (17 mg)	.014 g	.0626 g	.135 g	2.534 g	.1845 g	2.1 g	.3025 g	0	~ .44 g	.7056 g	.414 g	6.8922 g 40.5%	.0738	.540	.3462	.0828	-	2.87	-	0	-	3.9128	3.23	.1731	1.5	.5	0	-	5.4031	~0	.8	.8	16.45
f2* alpha linolenic acid omega-3 (1.6 mg)	.037 g	.0367 g	.0975 g	.165 g	.0315 g	.3 g	.1958 g	0	~ .073 g	.054 g	1.597 g	2.5875 g 161.5 %	.041	.024	.219	.0014	-	.93	-	0	-	1.2154	.228	.1095	.5	.75	0	-	1.5875	~0	.12	.12	5.45
f1:f2 ratio	-	-	-	-	-	-	-	-	-	-	-	2.66	-	-	-	-	-	-	2:1	-	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02	4:1
k (fat sol) (120 μg)	4.2 μg	.68 μg	3.3 μg	31.5 μg	30.225 μg	11.52 μg	.33 μg	0	~ .198 μg	1.872 μg	.301 μg	70	10	1	1	12	-	0	-	0	-	24	9	.5	10	.5	0	-	20	0	2	2	101	<70 each
q1* coenzyme q10 (mg) (30 mg)	-	.272	.075	-	.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	-	3.536	-	-	2.025	.063	.2101	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	-	~0	~1	-	~ 0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal. <300% pre-formed, daily.

- b1 (thiamin): 125% w/ each meal. no upper limit..

- b2 (riboflavin): 131% w/ each meal. no upper limit.

- b3 (niacin): 125% w/ each meal, but not more than 200% in fortified sources.

- *b4 (adenine): 75 mg w/ each meal. excess (ie carnivore diet) could potentially trigger gout, not of concern to myself.

- b5 (pantothenic acid): 110% w/ each meal. no upper limit.

- b6 (pyridoxine complex): 118% w/ each meal. no meaningful upper limit - it's set at 5882% of the rdi.

- b7 (biotin): 171% w/ each meal, with 857% total as a goal. no upper limit.

- *b8 (inositol): 300 mg w/each meal, 1200 mg total. no upper limit.

- b9 (folic acid): 100% w/each meal, but not more than 400% from fortified sources, per day.

- b12(cobalamin): 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day.

- *b13 (orotic acid): 10 mg w/ each meal

- *b14 (taurine): 30 mg w/ each meal, 120 mg total <----subject to review, may opt for 120 total, in the end.

- *b15 (betaine): 165 mg w/ each meal, 660 mg total

- *b16 (choline): 30% + per meal, 120% total

- *b20 (l-carnitine): at least 29 mg per day total, but no more than 47 mg per day. < 10 mg/meal, ideally.

- c (ascorbic acid): 234% w/ each meal, 700% total.

- d (calciferol): 40% + per meal, 150% total. 120%+ d3, total.

- e (alpha-tocopherol): 30% + per meal, 120% total

- f1 (omega-6s):

- f2 (omega-3s): 

- k: 30% + per meal, should not exceed 70%/meal, >120% & <200% total

incomplete requirements legend:

>300% without meeting 100%/meal

+75<=100% each meal    [=+200%<=300% total]

+50<=75% each meal   [=+100<=200% total] 

<=50% each meal    [<100% total]

specific brands used:

- natura vanilla soy milk (light)

- chapman's black cherry ice cream

- bulk barn nutritional yeast

- kellogg's vector cereal

- kellogg's all bran original cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- black diamond brand medium cheddar cheese

- irrestibles brand olive canola oil [metro/food basics]

- dempster's whole grain double flax bread

- bulk barn nutritional yeast

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

- algae oil for dpa/eha.

 2 ) pasta salad bowl:

- yogurt is high in b5 and b8 and b12 and choline and d.

- one tbsp of imitation bacon bits (isoflavones, maybe)

- garlic cloves (probably for phytonutrients)

- oregano & pepper (probably for phytonutrients)

- red clover (if locatable or foragable, for phytoestrogens)

- alfafa?

- rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.

- dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.

3) eggs:
- salami (45 g) (25% b1, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)

- rice (100 g) (60% b1, 35% b3, 4% b5, 6% b6, 69% b9)

- soy meat () <----only choice, really

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)

- grapefruit juice is high in inositol

- cranberry juice (unsweetened. need added c, has e)

- tomato juice

need: 6% b1, 75% b3, 45% b4, 65% b5, 15% b6, 25% b8, 55% b9, 60% b12, 10% k

==========

remaining items to enter or investigate:

15 amino acids:

1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms

10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin

flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide

flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin

flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin

isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol

5) coumestrol

& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid