Thursday, October 29, 2020

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 12148240 45 90 224 11.2579 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