Tuesday, October 13, 2020

first, note that i've altered the matrix to remove the margarine from the necessary requirements list as much as possible, because i don't want to rely on cooking oil. so, that reasserts the importance of cheese with the eggs. for now...

also note that, now that i've correctly weighed the amount of strawberries at 150 g rather than 75 g, the strawberries outperform the (single) kiwi across the table, including on vitamin c - but that it's no longer a fair comparison. so, should i go to 300 g of strawberries then? not for the price, no - the kiwis are still better gram-for-gram, it's just that there's too much k. unlike most other berries (on the market in canada), strawberries at least have enough c, and come in large enough containers at a reasonable enough price, that you can scale them up a little. that same weight of blueberries or raspberries would be an entire container. they even help with the b5 enough that boosting the soy milk would get me back to 110 - if i thought it was worth it. and, it's maybe worthwhile to stop to realize that if the banana was a little bigger, and the kiwi was a little bigger, which is true as a matter of fact, and etc, then i'd get to the 110% amount - just as it is worthwhile to realize that that number is an average, and i could very well be consuming more than that on most days based on what i've already compiled.

the thing is that i'm trying to lowball and overestimate, to make sure i'm getting there, even with the worst batch of fruit. i wanted to wait until i had better data on strawberries before i reacted further, and the fact is that i'm still scraping together to get to the base level with the b5. so, what do i do?

i really don't want to rely on two bananas every day, that's sort of crazy. and, a third avocado is going to be pushing it for calories - they're remarkably healthy, but you can overdo it, too. so, should i add more soy? well, i just boosted the price, and the new source is less efficient on omega-6s, too. i actually want to keep the sunflower seed oil down, at least until i can figure out a better replacement for the so good, or find a continuing supplier. 

...and, now that i've received a response to my email, it does seem as though i'm out of luck. i'll have to get used to the natura. it's not that different, really - i'm nitpicking. but, i'm extremely disappointed, too. the difference may be marginal, but i'm trying to be specific, and the substitution is inferior (if required.) across the board. this sucks :(.

so, what are my potential sources of supplemental b5 & choline? let's list them and put the list aside until the end.

0) yes -  i could just add a little more soy milk. let me work that out, when i'm done.
1) egg concentrates or egg replacement powders should be high in b5 & high in choline but also high in omega-6s - but maybe not high in omega-6s, too. i may also get a dose of b12. some shopping is required. this is probably ideal. i don't want to cook an egg every morning and am not comfortable consuming them raw, but if i can find a tbsp of something to add, i might.
2) dried whey is a little lower in both b5 & 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) dried milk is something to look at, but it's hard to say what's actually in it without checking and, according to the usda, the whey beats it on the things i'm interested in right now - b5, choline. it's better for d & b12, but i think i'm ok for both.
4) a dash of instant tea is an interesting thought, as it could get me 10% of the b5 (about what i need) with almost no fat. plus, it has caffeine :). specific brands of hot chocolate may be useful, too. i wouldn't want to commit until i've seen a label.

so, i'm going to put this aside for now.

the following options are also possible for the pasta meal:

5) sunflower seeds are high in b5 & high in e, with small amounts of choline but high amounts of omega-6. it doesn't really add up here, but may be better in the pasta bowl (after i work out the yogurt).
6) 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.

this is a very minor update then, largely below the chart.

pseudo-b8 is for real 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
(08:00)
pasta salad bowl
(00:00)
fried eggs
(16:00)
coffee
ban
ana

1
136 g
straw
ber
ies

5-6
150 g
avo
cado

2*
75 g
kiwi
1
75 g
soy
milk

250 ml
cher
ry
ice
cre
am

200 ml
nut.
ye
ast

 1
med
tsp
3
g
fort
cer
eal

55 g
grd
flax
seed

1
tbsp
(7 g)
sum red
pep
per
1
200 g
dur
um
wht
fet
55 g
+
h20
med
ched
chse
60 g
car
rot

110 g
hul
led
hemp
seed
1
tbsp
10 g
dre
ssi
ng
nut.
ye
ast
1
med
tsp
3
g
sum fried
eggs
2*70g
med
ched
cheese
30 g
marg.
2 tbsp
whole
wheat
bread
with
germ
+
flax  
(1
slice)
(37 g)
nut.
yeast

small
tsp
2
g
juice
type
250
ml
sum brew
coffee
700
ml
soy
choc
100
ml
sum total
raison 
d'etre
b5
b9
b16
b5
b16
c
b3,4
b5,7
b9,
o-6
k,b16
b9
c
k,b16
a,d
b3,4
b5,7
a
b5
b1,2
b3,4
b6,7
a,e
b3
b5
b7
o-3
b16

b3,4
c
b3  a
a
b3
b3
o-3

b1,2
b3,4
b6

a
b2,7

d
o-3 b2,7 c
caf
feine

a
(fat sol)
(900 μg rae)
4.08
μg
 
1.5
μg
10.5
μg
3
μg
10
%
13
%
0 15
%
0 40
r:38
c:2
314 
μg
1.04
μg 
30
%
918
μg
0 - 0 167
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
266
r:126
c:140
b1
thiamin
(1.2 mg)
.042
mg
.036
mg
0.1
mg
.02025
mg
8
%
.0528
mg
155
%
20
%
.115
mg
213.5
u:30.5
.108
mg
46
%
.0174
mg
.0726
mg
.1275
mg
- 155
%
228
u:27
0.06
mg
.0087
mg
0 10.5
%
103
%
- 119
u: 5.5
0.1
mg
3
%
11
u:8
571.5
b2 [g, j]
riboflavin
(1.3 mg)
.099
mg
.033
mg
0.195
mg
.01875
mg
25
%
.253
mg
144
%
24
%
.011
mg
240
u:47
.17
mg
22.5
%
.2568
mg
.0638
mg
.0285
mg
- 144
%
206.5
u:40
.684
mg
.1284
mg
0 3
%
96
%
- 161.5
u:62.5
.54
mg
10
%
51.5
u:41.5
659.5
b3
niacin
(16 mg)
.904
mg
.579
mg
2.61
mg
.25575
mg
10
%
.1276
mg
65
%
36
%
.216
mg
140
n:29
f:111
1.958
mg
36
%
.0354
mg
1.0813
mg
0.92
mg
- 65
%
126
n:25
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
329
n:63.5
f:265
.5
b4*
adenine
(75 mg)
1.632
mg
0.75
mg
15.9
mg
.339
mg
19.25
mg
.9735
mg
49.38
mg
? ? 117.5 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
g
- 56
? 7.7
mg
10 302.5
b5
pantothenic
acid
(5 mg)
.454
mg
.1875
mg
2.08
mg
.13725
mg
15
%
.6391
mg
2.25
%
19
%
.069
mg
107
u:71
.634
mg
.2371
mg
.246
mg
.3003
mg
.056
mg
yog
urt
sub
2.25
%
31%
u:29
2.292
mg
0.123
mg
0 5
%
1.5
%
- 54.5
u:48
1.808
mg
6
%
42
u:36
234.5
b6
pyridoxine
(1.7 mg)
.499
mg
.0705
mg
.386
mg
.04725
mg
6
%
.0528
mg
133
%
25
%
.033
mg
218
u:54
.582
mg
.0781
mg
.0396
mg
.1518
mg
.06
mg

133
%
178.5
u:45.5
.255
mg
.0198
mg
0 3.5
%
88
%
- 105
u:13.5
0 2
%
2 503.5
b7 [h]
biotin
(35 μg)
3.212
μg
1.646
μg
5.4
μg
? 10.069
μg
2.86
μg
45
%
86
%
? 197
u:66
6.6
μg
.22
μg
1.038
μg
5.5
μg
2.73
μg
- 45
%
91
u:46
58.33
μg
.519
μg
4.547
μg
3
%
30
%
- 214
u:181
0 11
%
11

513
b8*
inositol

(myo
or
lipid)
(1000 mg)
20 10 - 102 25 5 10 - - 172 99.75 70.27 - - - - 10 - 6.3 - 16  50 10 - - - - - -
b9
[m, b11, r]
folic acid
(400 μg)
12 4.5 30 6 6 1 23 34 2 118.5 19 71 3 3 3 - 23 122 18 1.5 0 5 23 - 47.54 2 6 294
b10*
pABA
(100 mg)
~0 ~0 - ~0 >0 ~0 - - - 0 0 - - - - - - - - - - - - - - - - - -
b12 [t]
(cyano)
cobalamin
(2.4 μg) 
0 0 0 0 50 20 1250 0 195 0 0 8.5 0 0 20+ 125 133.5 33 4 0 0 125 - 162 0 20 20 490.5
b13*
orotic acid
(mg)
~0 ~0 - ~0 ~0 20 - - - 20 - - - - - - - - - - - - - - - - - - -
b14*
taurine
(mg)
~0 ~0 - ~0 ~0 2 - - - 2 - - - - - - - - - - - - - - - - - - -
b15*
pangamic
acid
~0 ~0 - ~0 0? ~0 - - - 0 - - - - - - - - - - - - - - - - - - -
b16*
choline
(fat sol)
(550 mg)
4 1 4 1 11 5 1.5 1 1 29.5 2 2.5 2 1 - - 1.5 9 68 1 0 2 1.5 - 73.5 3 4.5 7.5 119.5
b20* [aka I]
l-carnitine
(25 mg)
~0 ~0 - ~0 ~0 5 - - - 5 - - - - - - - - - - - - - - - - - - -
c
(90 mg)
34 74 25 117 4 0 0 25 ~0 279 350 0 0 7 0 - 0 357 0 0 0 0 0 100+ 100+ 0 0 0 736+
d
(fat sol)
(15 μg)
0 0 0 0 45 0 0 6 0 51 0 0 2 0 0 20+ 0 2 12 1 30 0 0 - 43 0 18 18 114
e
(fat sol)
(15 mg)
2 1.5 16 10 0 2 0 36 0 67.5 13 1 1 2 7 30+ 0 24 9 .5 20 1.5 0 30+ 31 0 0 0 122.5
f1*
linoleic
acid
omega-6
(g)
(17 mg)
0.1086 0.09 2.534 0.187 1.5 .300 0 1.2 .414 6.3336 .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
(g)
(1.6 mg)
0.0638 0.065 0.165 0.0319 0.2 .200 0 0.2 1.597 2.5227.041 .024 .219 .0014 .93 - 0 1.2154 .228 .1095 .5 .75 0- 1.5875 ~0 .12 .12 5.45
f1:f2
ratio
- - - - - - - - - 2.51- - - - - 2:1 - 3.22 - - - - - - 3.40 - - - 3.02
k
(fat sol)
(138 μg)
2 1 39 38 5 0 0 - - 85 10 1 1 12 0 - 0 24 9 .5 10 .5 0 - 20 0 2 2 131
q1*
coenzyme
q10 (mg)
(30 mg)
0.272 0.075 - 0.0375 .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

fat soluble:
- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.
- choline: 30% + per meal, 120% total
- d: 30% + per meal, 120% total
- e: 30% + per meal, 120% total
- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):
- 300+% total w/ 100% for each meal
- b1: 125% w/ each meal
- b2: 131% w/ each meal
- b3: 125% w/ each meal, but not more than 200% in fortified sources.
- b4: 75 mg w/ each meal
- b5: 100% w/ each meal
- b6: 118% w/ each meal
- b7: 171% w/ each meal, with 857% total as a goal.


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:
- so nice vanilla soy milk (product is superior, but discontinued) 
- natura vanilla soy milk
- chapman's black cherry ice cream
- bulk barn nutritional yeast
- vector cereal

- black diamond brand medium cheddar cheese
- selection brand pasta [metro/food basics]
- bulk barn nutritional yeast

- irrestibles brand olive canola oil [metro/food basics]
- dempster's whole grain double flax bread
- black diamond brand medium cheddar cheese
- bulk barn nutritional yeast

- natura chocolate soy milk
- no specific brand or type of coffee

diet options:

daily:

1) fruit bowl (b5 supplements):

0) yes -  i could just add a little more soy milk. let me work that out, when i'm done.
1) egg concentrates or egg replacement powders should be high in b5 & high in choline but also high in omega-6s - but maybe not high in omega-6s, too. i may also get a dose of b12. some shopping is required. this is probably ideal. i don't want to cook an egg every morning and am not comfortable consuming them raw, but if i can find a tbsp of something to add, i might.
2) dried whey is a little lower in both b5 & 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) dried milk is something to look at, but it's hard to say what's actually in it without checking and, according to the usda, the whey beats it on the things i'm interested in right now - b5, choline. it's better for d & b12, but i think i'm ok for both.
4) a dash of instant tea is an interesting thought, as it could get me 10% of the b5 (about what i need) with almost no fat. plus, it has caffeine :). specific brands of hot chocolate may be useful, too. i wouldn't want to commit until i've seen a label.

2) pasta salad bowl:
- 100 g cooked pasta ----> reduce
- one large red pepper
- one large chopped carrot
- 60 g chopped medium cheddar cheese [12 slices]
- 10 g hulled hemp seeds
- yogurt dressing or canola oil caesar dressing
- 1 tsp nutritional yeast
- glass of pasta water 
+
- tomatoes
- flax seeds (ground!) (probably not) 
- spirulina 
- tahini  
- macademia nuts 
- croutons
- tomato powder 
- caesar dressing (very little b1, 35% e?, some a)
- one tbsp of imitation bacon bits (isoflavones, maybe_
- 5 g chopped crickets [5 crickets]  [b12]
- indoor farmed fish? <----b5, b12
- shittake mushrooms <------b5
- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- kalamata olives (probably not necessary for e) 
- microwaved/chopped broccoli (probably not, due to k and I3C)  <----but, b5
- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?
5) sunflower seeds are high in b5 & high in e, with small amounts of choline but high amounts of omega-6. it doesn't really add up here, but may be better in the pasta bowl (after i work out the yogurt).
6) 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.
7) 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:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine
- 30 g sliced medium cheddar cheese [6 slices]
+
- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)
- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find
- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
- + apple juice? (1 cup) (100% c)
- carrot juice (1 cup) (18% b1, 8% b2
- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)
- cranberry juice (unsweetened. need added c, has e)
- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)


==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)

7) B7 (biotin)
8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K


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:
1) choline (cannot synthesize properly)
2) coQ10

3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]

8) taurine (cannot synthesize properly) <----cheese
9) betaine (more than a choline precursor?)

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