the avocado fit into this shockingly well, and look at the outcome: green across the board, except for that pesky b5....

data from here:

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2

there are two further concerns:

1) while going back to one banana/day will legitimately take me back to yellow for several b-vitamins, there no longer seems to be a real need for two kiwis, so long as i'm getting the c from the avocado & the fortified cereals. if anything, cutting back down to one kiwi is probably a good idea to cut the k down.

2) while the end result of a 4.4:1 omega-6:omega-3 ratio is not terrible, it is above the 4:1 that i've set up as preferable. i'm going to address this by adding two teaspoons of ground flaxseed to the fruit bowl, which should take me back down to under four.

the next update will reflect those changes.

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 2*8" 2* 136 g	avo cado 1 200 g	kiwi 2* 75 g	soy milk 250 ml	cher ry ice cream 200 ml	break fast esstls van straw 1 pckt 40 g	vector fort cereal 55 g	sum	red pep per 3"x4" 175 g	dur um wht fet 100 g + h20	med ched chse 60 g	carrot 8" 72 g	hulled hemp seed 10 g	yog dress or canola oil caesar (for e)	nut. yeast 1 tsp	sum	fried eggs 2*70g	med ched cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	meat rep. ??	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
a (fat sol)	4	6	2	10	13	50	15	100 ret:88 car:12	103	1	30	241	0	-	-	375 ret:30 car:345	21	15	10	0	-	-	46 ret:46 car:0	0	4	4 ret:4 car:0	525 ret:168 car:357
b1 thiamin	6	9	2	8	5	50	20	100	6	84	1	3	11	-	106	211	6	.5	0	10.5	-	-	17	8	3	11	339
b2 [g, j] riboflavin	12	15	2	25	10	60	24	148	8	41	13	2	2	-	95	161	42	6.5	0	3	-	-	51.5	32	10	42	402.5
b3 niacin	10	17	2	10	1	25	36	101 nat:30 fort:71	8	66	0	4	6	-	47	131 nat:18 fort:113	1	0	0	6.5	-	-	7.5 nat:1 fort:6.5	8	4	12 nat:8 fort:4	251.5 nat:57 fort:194.5
b4* adenine (mg)	3.26	-	0.6	19.3	0.9735	-	-	-	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid	10	28	2	15	5	8	19	87	5	8.5	2.5	2	1	-	2	21	21	1	0	5	-	-	27	20	4	24	159
b6 pyridoxine	50	26	4	6	1	4	25	116	24	7	2.5	5	3.5		80	122	12	1	0	3.5	-	-	16.5	0	2	2	256.5
b7 [h] biotin (rdi: 35 mcg)	20	-	?	30	1	0	86	137	16.5	1	3	12	8	-	-	40.5	65	1.5	13	3	-	-	82.5	?	12	12	272
b8* inositol (mg) (myo or lipid)	20	-	204	25	5	0	-	254	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid	14	41	12	6	1	0	34	108	19	71	3	3	3	-	10	109	18	1.5	0	5	-	-	24.5	4	2	6	247.5
b10* pABA	~0	-	~0	>0	~0	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin	0	0	0	50	20	30	0	100	0	0	8.5	0	0	20+	22	30.5	33	4	0	0	-	-	37	0	20	20	187.5
b13* orotic acid (mg)	~0	-	~0	~0	20	-	-	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	-	~0	~0	2	-	-	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	-	~0	0?	~0	-	-	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline	4	5	2	11	5	0	-	27	2	2.5	2	1	-	-	-	7.5	68	1	0	2	-	-	71	3	4.5	7.5	113
b20* [aka I] l-carnitine	~0	-	~0	~0	5	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	40	33	234	4	0	50	25	386	350	0	0	7	0	-	-	357	0	0	0	0	-	100+	100+	0	0	0	843+
d (fat sol)	0	0	0	45	0	0	6	51	0	0	2	0	0	20+	-	2	12	1	30	0	-	-	43	0	18	18	114
e (fat sol)	2	21	20	0	2	0	36	81	13	1	1	2	7	30+	-	24	9	.5	20	1.5	-	30+	31	0	0	0	136
f1* linoleic acid omega-6 (g)	0.1252	3.396	0.374	1.5	.300	~0	1.2	6.8952	.0738	.540	.3462	.0828	2.87	-	~0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	17.0111
f2* alphalinolenic acid omega-3 (g)	0.0734	.221	0.0638	0.2	.200	~0	0.2	0.9582	.041	.024	.219	.0014	.93	-	~0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	3.8811
f1:f2 ratio	-	-	-	-	-	-	-	7.20	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	4.38
k (fat sol)	2	53	78	5	0	0	-	138	10	1	1	12	0	-	-	24	9	.5	10	.5	-	-	20	0	2	2	184
q1* coenzyme q10 (mg)	0.272	-	0.075	.625	.0308	-	-	1.0028	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	3.536	-	4.05	.063	.2101	-	-	7.8591	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	-	~0.075	~0	~0	-	-	~0.75	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 100% of pre-formed + 300% of convertible, total daily. 50% + pre-formed per meal.

- d: 50% + per meal, 150% total

- e: 50% + per meal, 150% total

- k: should not exceed 100%/meal 

water soluble (bs & c):

- 300+% total w/ 100% for each meal

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
- chapman's black cherry ice cream

- carnation breakfast essentials variety pack (for now)

- irrestibles brand olive canola oil

- selection brand pasta [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream

- 250 ml soy milk  [but double it?]

- 40 g (1 packet) of breakfast essential meal replacement

- 55 g of vector cereal

- 1 avocado
+

- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries

- banana peel + soy smoothie

- red cherries <------------- a

- ground cherries  <------- a, b1, b3

- rosehips (if locatable)  <------------ a, b2, b3, b5, e

- fresh goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:

- 100 g cooked pasta
- 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?

- need 65-85% b5, 50-70% b12

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)

4) coffee

~ 700 ml [2 mugs] [strong] 

- with 100 ml chocolate soy [50 ml/mug]

weekly:

1) banana peel smoothie:
- 14 banana peels

- red pepper seeds from 7 peppers [soak? pre-grind? figure this out.]

- chocolate soy

- cherry ice cream

- strawberry tops

==========

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