Sunday, October 18, 2020

the first thing i should point out is that i found a reference for biotin levels in flax meal by sorting through this old text book, looking for deprecated data on dietary reference intakes for the now delisted vitamin b13:

so, that's 360 μg in 1000 g, meaning

360*(7/1000) = 2.52 μg

so,

(3.21169230769 + 1.64583333333 + 5.4 + 10.0693333333  + 2.86 + 2.52)/35 = 0.73448168498 ~ 73%

that's a 7% increase and has been updated in the chart.

--

so, orotic acid is an important chemical involved in things like dna replication and energy production, but the reason we don't treat it as a vitamin is that we produce it from an amino acid called arginine. the official consensus on this is to get enough arginine. but, why not try to get enough orotic acid and enough arginine, so i'm sure i can convert everything?

i'm going to start with the caveat on this.

there is a genetic condition that could lead to anemia in the presence of orotic acid buildups, but i have no reason to think i suffer from it. further, there are studies that suggest that the chemical may be carcinogenic in high dosages, but these are tentative and i'd suggest skepticism. your body absorbs this readily and puts it to good use, although it also excretes it quite quickly. so, my suggestion is to avoid supplements, but to make some attempt to get some in your diet, naturally - it'll let you save your arginine for something else that you can't get in your diet.

so, how much should i aim for, then? that's what i'm having trouble with.

if i follow the same logic i've seen followed for other vitamins or vitamin-like substances, the following observation is pertinent:

Mean daily excretion of 4.33 ± 0.23 mg (2.77 ± 0.12 mg/g creatinine) of orotic acid during the enterally fed state was significantly reduced (mean 46 ± 5%) in all subjects during starvation.

so, if excretion is <5 mg and bioavailability is 50% then 10 mg/meal would surely be sufficient to ensure i'm not synthesizing this unless i have to, right?

let's see how much i actually get, first.

because data on this is scarce, i'm going to focus only on the types of foods that are generally seen as "high sources" of orotic acid.

Food sources of orotic acid are dairy products, organ meats such as liver and heart, whey, brewer`s yeast, carrots, parsnips, beetroot, artichoke, and turnips.

yet, i can't find data on yeast or carrots, either, so i'm going to have to focus solely on the milk derivatives, which there is at least some data about.

here's the data i can find...

nectarine - 
banana -  
strawberry - 
avocado -  
kiwi - 
soy - 

ice cream: ~17 mg

ice cream would appear to be my first source of orotic acid. as we're undershooting everything, but realizing that this is in fact very premium ice cream, we're starting with about:

1) 15% cream. 200*.15 = 30 ml  (or 110*.15 = 16.5 mg)
2) 25% solids. 200*.25 = 50 ml  (or 110*.25 = 27.5 mg)

i no longer want to guesstimate this based on data from yogurt and cheese.

1) so, i can find data on the amount of orotic acid in 12% bovine milk cream measured by mmol/l but i can't find the molar weight of 12-14% bovine milk cream, so it's not useful to me. 

2) for milk solids, the source is 62.5 mg/100g, so, 62.5*.275 = 17.1875 mg

it's probably still around 20 mg, but if i'm setting the per meal amount at 10 mg then that's plenty.

yeast: 
cereal -
flax seed - 
=======
~17 mg = 170%

so far, so good.

red peppers
pasta
cheese - 62.5*.6 =  37.5 mg---->37 mg

this is probably an overestimate, but i cannot find direct data. cheese is milk solids, right?

while these numbers are not convincing to me in the totality of their correctness, i am at least convinced that there is enough orotic acid in 60 g of cheddar cheese to not worry about it further.

carrots
hemp
yogurt - my previous research suggests much less than cheese, but that's ok. i'll work this out in time.
yeast
==================
37/10 = 370%

eggs 
bread -
yeast - 
cheese - 62.5*.3 =  18.75 mg---> 18 mg
===================
18/10 = 180%

overall: 170 + 370 + 180 = 720%

so, should i take that seriously?

i don't know, but i'm going to wave my hands a little and put it aside. the only way you get any of this is from milk, and i already have milk solids in all three meals. so, even if i could find excellent quantifications, i'm basically maxed out, as it is - i couldn't do more than i am. i have yeast in all meals, and even have carrots in one, too. 

so, i'm confident that i'm conserving my arginine.

...even if i can't really prove it.

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
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		 frt
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		 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 b5
b16		 b5
b16
c		 b3,4
b5,7
b8,9
f1,k		 b5,8
c
k		 a,d
b3,4
b5,7
b12		 a
b5
b12
b13		 b1,2
b3,4
b5,6
b7,9
b12		 a,e
b3,5
b7,9		 o-3
b16		 b3,4
b9
c		 b3,9 a
b12
b13		 a
b3,9		 b3
o-3		 b13 b1,2
b3,4
b6,9
b12
a
b2,7
b12		 a
b12
b13		 d
 o-3 b2,7
b12		 c
caf
fei
ne
a
(fat sol)
(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		 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		 .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		 575
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		 .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		 662
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		 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		 338
n:72.5
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
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		 .056
mg		 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		 239.5
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		 .06
mg
~
133
%		 186.5
u:53.5		 .255
mg		 .0198
mg		 0 3.5
%		 ~
88
%		 - 107.5
u:16		~
0		 2
%		 2 526
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		 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
(myo
or
lipid)
(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		 ~
41.23
mg		 5.4
mg		 13.2
mg		 - 14.85
mg		 19 12.6
mg		 2.7
mg		 ~
16
mg		 52.54
mg		 9.9
mg		 - 9 - - ~
0		 68
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		 1.1
μg		 - ~
35.5
%		 107
n:32.5
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		 292
n:124.5
f:167.5
b12 [t]
(cyano)
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 - 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
(mg)		 - ~0 ~0 - ~0 ~0 2 - - - 2 - - - - - - - - - - - - - - - - - - -
b15*
pangamic
acid		 - ~0 ~0 - ~0 0? ~0 - - - 0 - - - - - - - - - - - - - - - - - - -
b16*
choline
(fat sol)
(550 mg)		 8
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)		 6.97 mg 34 74 25 117 4 0 0 25 ~0 279 350 0 0 7 0 - 0 357 0 0 0 0 0 100+ 0 0 0 736+
d
(fat sol)
(15 μg)		 - 0 0 0 0 45 0 0 6 0 51 0 0 2 0 0 - 0 2 12 1 30 0 0 - 43 0 18 18 114
e
(fat sol)
(15 mg)		 .993 2 1.5 16 10 0 2 0 36 0 67.5 13 1 1 2 7 - 0 24 9 .5 20 1.5 0 31 0 0 0 122.5
f1*
linoleic
acid
omega-6
(g)
(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
(g)
(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

fat soluble:
- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.
- 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 (adenine): 75 mg w/ each meal
- b5: 110% w/ each meal
- b6: 118% w/ each meal
- b7: 171% w/ each meal, with 857% total as a goal.
- *b8 (inositol): 300 mg w/each meal, 1200 mg total
- b9: 100% w/each meal, but not more than 400% from fortified sources, per day.
- b12: 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day.
- *b13: 10 mg w/ each meal
- *b14 (taurine):
- *b16 (choline): 30% + per meal, 120% 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:

 2 ) pasta salad bowl:
- yogurt is high in b5 and b8 and b12 and choline.
- 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).
- 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) <----cheese
9) betaine (more than a choline precursor?)
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
at
Location: