Thursday, October 22, 2020

the e is coming, but i ran out to get some groceries today and i need to get that data in, first. i'm starting with the pasta bowl because that's what i'm eating first, and these updates should really get me over the hump.

i need to get the yogurt in to finish the meal, but, in the process of searching for soy milk earlier in the month, i bought an obscure brand on an impulse buy. so, i've been eating my pasta with that since i ran out of casear, and it's not awful, if a little watery. i don't want to throw it out, so it'll have to do for a few weeks. and, i mean, it's not a bad sub for yogurt, nutritionally - it's got some b12, even if it's low on d.

rather, the first thing i picked up were beets, & explicitly for the betaine. so, that's what this update is about.

data from the usda, unless specified.

vitamin a: 1.64 μg
918.5 + 314 + 1.14583333333 + 1.64 = 1235.28583333
1235.28583333/900 = 137%, still

vitamin: b1: .025 mg
.108 + .0174 + .0726 + .025 + .1275 = 0.3505
.3505/1.2 = 29%
so, that's an increase of 2%

vitamin b2: .033 mg
.17 + .2568 + .0638 + .033 + .0285 = 0.5521
0.5521/1.3 = 0.42469230769---->42%
so, that's +2%

vitamin b3: .274 mg
1.958 + .0354 + 1.0813 + .274 + 0.92 = 4.2687
4.2687/16 = 0.26679375----> 26.5%
so, that's a 1.5% boost

vitamin b4:?. 
i can't find this on google, and i'm past the rdi. you'd think that gene content of beets is not that different than carrots, which would be low.

vitamin b5: .127 mg
(.634 + .23705 + .246 +.3003 + .127 + .056)/5 = 0.32007--->32%
so, that's +3%.

vitamin b6: .055 mg
(.582 + .0781+ .0396 + .1518 + .055 + .06)/1.7 = 0.56852941176----->57%
so, that's +3.5%.

vitmain b7: ~0
this site claims trace amounts:

vitamin b8: .12*82 = 9.84 mg

(114 + 41.25 + 5.4 + 13.2 + 9.84 +  14.85)/1000 = 0.19854--->20%

(note that i corrected the number for pasta by doing the calculation in one step rather than two)

i've added a lime for inositol and that will update this morning as well.

vitamin b9: 89.4
(92 + 16.2 + 20.9 + 89.4 + 1.1)/400 = .549--->55%
that's a 22.5% boost that actually allows beets to take over for carrots as a b9 source. it also takes folate over 300%, total.

b12, b13 & b14 are not present in beets.

vitamin b15: 106 mg
(.2 + 103.4 + .42 + .44 + 106)/550 = 0.38265454545--->38%

this completes the requirements for this meal, and presents pasta & beet, together, as sufficient requirements for b15.

vitamin b16: 4.92 mg
(11.2 + 8.25 + 9.9 + 9.68 + 4.92 + 12.3)/550 = 0.10227272727--->10%
so, that's +1%.

vitamin b20: .02*.161*.82 = 0.0026404 mg ~ 0 mg

that link disappeared rather quickly (it seems to have been some kind of backdoor, as a few of these links have been, so i apologize if they disappear; i'll do a final review in the end and see if i can collect some of these sources more formally...although it came back as quickly as it disappeared), hopefully this one is more stable:

the data is about the same, with the second link presenting .0195 instead of .02. note that the second link will let me enter in data for strawberries & coffee as 0, as well; the first lets me zero out soy.

vitamin c: 4.02 mg
(255.4 + 6.49 + 4.02 + 0.05)/90 = 2.95511111111--->295.5%. 
so, that's +4.5%.

there is no vitamin d in beets.

as mentioned, the next add is the lime.

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
nec
tar
ine

1
129
g
ban
ana

1
136
g
str
awb
err
ies

5-6
150
g
avo
cdo

2*
75
g
kiwi
1
75
g
van
soy
milk

250
ml
che
rry
ice
crm

200
ml
nut
yst

1
med
tsp
3
g
fort
crl

55
g
grd
flax
seed

1
tbsp
7
g
sum red
pep
per
1
200
g
dur
um
wht
fet
55
g
+
h20
med
chd
chs
60
g
car
rot
1
110
g
beet
1
82
g
hull
hemp
seed
1
tbsp
10 g
yog
urt
nut
yst
1
med
tsp
3
g
sum frd
egg
2*
70
g
med
chd
chs
30
g
marg
2
tsp
10
g
whl
wht
brd
w/
grm
+
flax
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
raison
d'etre
b5,8
b16
c
b5
b16
c
b5
b16
c
b3,4
b5,7
b8,9
b16
c
f1,k
b5,8
b16
c
k
a
b3,4
b5,7
b12
b16
d
a
b5
b12
b13
b16
b1,2
b3,4
b5,6
b7,9
b12
b16
a,e
b3,5
b7,9
b16
c
o-3

b3,4
b9
c
b3,9
b15
a
b12
b13

a
b3
b9
b15
b3
o-3
b5
b12
b13
b16

b1,2
b3,4
b6,9
b12

a
b2,7
b12
b16
d
a
b12
b13

d
o-3 b2,7
b12
c
caf
fei
ne

a
retinol
(900 μg rae)
21.9
μg
4.08
μg
1.5
μg
10.5
μg
3
μg
10
%
13
%
0 15
%
0 42.5
r:38
c:4.5
314
μg
~
1.15
μg
30
%
918.5
μg
1.64
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
268.5
r:126
c:142.5
b1
thiamin
(1.2 mg)
.044
mg
.042
mg
.036
mg
0.1
mg
.02025
mg
8
%
.0528
mg
~
155
%
20
%
.115
mg
217
u:34
.108
mg
~
46
%
.0174
mg
.0726
mg
.025
mg
.1275
mg

~
155
%
230
u:29
0.06
mg
.0087
mg
0 10.5
%
~
103
%
- 119
u: 5.5
0.1
mg
3
%
11
u:8
577
b2 [g, j]
riboflavin
(1.3 mg)
.035
mg
.099
mg
.033
mg
.195
mg
.01875
mg
25
%
.253
mg
~
144
%
24
%
.011
mg
242.5
u:49.5
.17
mg
~
22.5
%
.2568
mg
.0638
mg
.033 .0285
mg
- ~
144
%
208.5
u:42
.684
mg
.1284
mg
0 3
%
~
96
%
- 161.5
u:62.5
.54
mg
10
%
51.5
u:41.5
664
b3
niacin
(16 mg)
1.45
mg
.904
mg
.579
mg
2.61
mg
.25575
mg
10
%
.1276
mg
~
65
%
36
%
.216
mg
149
n:38
f:111
1.958
mg
~
36
%
.0354
mg
1.0813
mg
.274
mg
0.92
mg
- ~
65
%
127.5
n:26.5
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
339.5
n:74
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
mg
- 56
? 7.7
mg
10 302.5
b5
pantothenic
acid
(5 mg)
.239
mg
.454
mg
.1875
mg
2.08
mg
.13725
mg
15
%
.6391
mg
2.25
%
19
%
.069
mg
112
u:76
.634
mg
.23705
mg
.246
mg
.3003
mg
.127
mg
.056
mg
2.25
%
34
u:32
2.292
mg
0.123
mg
0 5
%
1.5
%
- 54.5
u:48
1.808
mg
6
%
42
u:36
242.5
b6
pyridoxine
(1.7 mg)
.032
mg
.499
mg
.0705
mg
.386
mg
.04725
mg
6
%
.0528
mg
~
133
%
25
%
.033
mg
230
u:66
.582
mg
.0781
mg
.0396
mg
.1518
mg
.055
mg
.06
mg
~
133
%
190
u:57
.255
mg
.0198
mg
0 3.5
%
~
88
%
- 107.5
u:16
~
0
2
%
2 529.5
b7 [h]
biotin
(35 μg)
? ~
3.212
μg
~
1.646
μg
5.4
μg
? ~
10.069
μg
2.86
μg
45
%
86
%
2.52
μg
204
u:73
6.6
μg
.22
μg
1.038
μg
5.5
μg
~
0
μg
2.73
μg
- 45
%
91
u:46
~
58.33

μg
.519
μg
4.5474
μg
3
%
30
%
- 214
u:181
0 ~
11
%
11

520
b8*
inositol

(1000 mg)
152.22
mg
0
mg
19.5
mg
69
mg
102
mg
20.09
mg
9.9
mg
14.85
mg
2.75
mg
13.65
mg
40 114
mg
41.25
mg
5.4
mg
13.2
mg
9.84
mg
- 14.85
mg
20 12.6
mg
2.7
mg
~
16
mg
52.54
mg
9.9
mg
- 9 - - ~
0
69
b9
[m, b11, r]
folic acid
(400 μg dfe)
6.45
μg
27.2
μg
36
μg
122
μg
18.75
μg
n:6
f:0

%
5.5
μg

~
35.5
%
34
%
6.09
μg
131
n:61.5
f:69.5
92
μg
~
39
%
16.2
μg
20.9
μg
89.4
μg
1.1
μg
- ~
35.5
%
129.5
n:55
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
314.5
n:147
f:167.5
b12 [t]
cobalamin
(2.4 μg) 
0 0 0 0 0 50
%
.858
μg
187.5
%
0 0 273
n:35.5
f:237.5
0 0 .66
μg
0 0 0 - 187.5
%
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
702.5
n:132.5
f:570
b13*
orotic acid
(10 mg)
- - - - - - ~
17
mg
- - - 170 - - ~
37
mg
- - - > - 370 - ~
18
mg
- - - - 180 - - - 720
b14*
taurine
(100 mg)
0 0 0 0 0 - 2.09
mg
0 0 - 6.5 0 0 0 0 0 - ~
5
mg
0 - 0 0 >0 0 0 0 - 0 >0 - -
b15*
betaine
(550 mg)
.258
mg
.136
mg
.3
mg
1.05
mg
.375
mg
2.048
mg
1.034
mg
0 ~
45.293
mg
.217
mg
9 .2
mg
103.4
mg
.42
mg
.44
mg
106
mg
- - 0 38 .414
mg
.21
mg
.01
mg
~
74.522
mg
0 - 13.5 .7
mg
.8
mg
0 60.5
b16*
choline
(550 mg)
8
mg
13.3
mg
8.55
mg
21.3
mg
5.85
mg
61.44
mg
28.6
mg
12.3
mg
6
mg
5.51
mg
31 11.2
mg
8.25
mg
9.9
mg
9.68
mg
4.92
mg
- - 12.3
mg
10 438
mg
4.95
mg
1.1
mg
9.99
mg
8.2
mg
- 84% 18.52
mg
24.576
mg
8 133
b20* [I]
l-carnitine
(29 mg)
2.0769
mg
.272
mg
~
0
mg
1.875 mg ? ~
0
mg
4.4
mg
.07335
mg
.825
mg
? --> ? .43175
mg
2
mg
.33
mg
~
0
mg
? ~
12.2
mg
.07335
mg
--> .56
mg
1
mg
.105
mg
.2997
mg
.0489
mg
- --> ~
0
mg
~
0
mg
--> 92
c
ascorbate
(90 mg)
6.97 mg 11.8
mg
88.2
mg
15
mg
9.525
mg
0
%
0
%
0
%
25
%
.042
mg
238
u: 213
255.4
mg
0
%
0
%
6.49
mg
4.02
mg
0.05
mg
- 0 295.5
(all u)
0 0 0 0 0 0 0 0 0 533.5
u:508.5
d
calciferol
(15 μg)
0 0 0 0 0 d2:
45
%
d3:
.22
μg
? d3:
6
%
0 52.5
u:1.5
d2:45
d3:7.5
0 0 d3:
.36
μg
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
123.5
u:24.5
d2:63
d3:60.5
e
alpha-
tocopherol
(15 mg)
.993 2 1.5 16 10 0 2 0 36 0 67.5 13 1 1 2 .033
mg
7 - 0 24 9 .5 20 1.5 0 31 0 0 0 122.5
f1*
linoleic
acid
omega-6
(17 mg)
- .1086 .09 2.534 .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
(1.6 mg)
- .0638 .065 .165 .0319 .2 .200 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)
2.84 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)
- .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.
- b1 (thiamin): 125% w/ each meal
- b2 (riboflavin): 131% w/ each meal
- b3 (niacin): 125% w/ each meal, but not more than 200% in fortified sources.
- *b4 (adenine): 75 mg w/ each meal
- b5 (pantothenic acid): 110% w/ each meal
- b6 (pyridoxine complex): 118% w/ each meal
- b7 (biotin): 171% w/ each meal, with 857% total as a goal.
- *b8 (inositol): 300 mg w/each meal, 1200 mg total
- 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
- *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.
- c (ascorbic acid): 234% w/ each meal, 700% total.
- d: 40% + per meal, 150% total. 120%+ d3, total.
- e: 30% + per meal, 120% total
- f1:
- f2: 
- k: 30% + per meal, should not exceed 100%/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
- vector 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:

1) bran/fibre option for the fruit bowl will boost betaine a lot

 2 ) pasta salad bowl:
- yogurt is high in b5 and b8 and b12 and choline and d.
- beets good for betaine
- one tbsp of imitation bacon bits (isoflavones, maybe)
- lemon/lime (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?
- 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). b15/dmg.
- 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

==========

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) 
9) betaine 
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