Tuesday, November 24, 2020

this is the first part.

it's actually the second part that this is really about, as the dressing is going to have around twenty ingredients. the pasta chart is going to be crowded, on it's own.

but, this is far more readable, and this will be far more useful in the long run:

fruit bowl
(12:00)
coffee
guava
raw
cut
1-2
30 g



banana
raw
cut
1
118 g
straw
berry

raw
cut
4-8
100 g
avocado
raw
cut
2
150 g
kiwi
raw
cut
1
69 g
van
soy
milk
light

1.6 cups
400 ml
cherry
ice
cream

1 scoop
150 ml
(82.5 g)
cherry
yogurt
2 tbsp
50 g
nut
yeast

1 tsp
3+ g
vector
cereal
1/4 cup
15 g
all
bran

3/4
cup
45 g
ground
flax
seed

1 tbsp
7 g
algal
oil
1 tsp
sum bounds coffee
1 cup
350 ml
choc
soy
50 ml
total
raison
d'etre

b5,8
c
s

b5,7 
b20
c

mn
b5,9
c
s

mn
b3,5,7
b8,9,16
b20,c,e
k1,f1,s

k
b5,8
b20
c,e
k1
s
a
b3,4,5
b7,9,12
b16,20
d,f1,f2

ca
a
b5,7
b12,13
b16,20
k2
a
b5
b12
b20
b1,2
b3,4
b5,6
b7,9
b12
b16
a
b5,7,9
b15,20
e
b3,5,7
b8,9,15
b16,20
e,f1

mg,p,k
fe,cu,zn
b7
f2

f3
f4
calories 20.4 105 32 240 42 96 16817.5 11.25 59.2 125 37.4 - 953.75 <1000 0 32 985.75
cost .40 .15 .77 .96 .39 .99 .43 .19 .13 .14 .39 .04 - $4.98 <$3.33?? .10 .12 $5.20
v
i
t
a
m
i
n
l
i
k
e

c
o
m
p
o
u
n
d
s
a
retinol
(900 μg rae)
9.3
μg
3.54
μg
1
μg
10.5
μg
2.76
μg
16
%
9.6
%
3
%
0
~
4.0909
%
0 0 - 35.5
r:32.5
c:3
30<r<100 0 r:2
%
37.5
r:34.5
c:3
b1
thiamin
(1.2 mg)
.0201
mg
.037
mg
.024
mg
.101
mg
.019
mg
12.8
%
0.033825
mg
3
%
155.625
%
~
5.4545
%
75
%
.115
mg
- 281
u:29
>125 4
%
1.5
%
286.5
b2 [g, j]
riboflavin
(1.3 mg)
.012
mg
.086
mg
.022
mg
.195
mg
.017
mg
40
%
.198
mg
5
%
144.375
%
~
6.5454
%
12.5
%
.011
mg
- 250
u:41.5
>131 20.5
%
5
%
275.5%
b3
niacin
(16 mg)
.3252
mg
.785
mg
.386
mg
2.61
mg
.235
mg
16
%
.0957
mg
.059
mg
65.625
%
~
9.8181
%
31.25
%
.216
mg
- 152
n:60.5
f:91.5

>125
f<200
4
%
2
%
158
n:64.5
f:93.5
b4*
adenine
(75 mg)
? 1.416
mg
0.5
mg
15.9
mg
? 30.88
mg
1.9449375
mg
1.025
mg
49.38
mg
0.6
mg
1.8 mg ? - 138 >100 ? 5
%
143
b5
pantothenic
acid
(5 mg)
.1353
mg
.394
mg
.125
mg
2.08
mg
.126
mg
24
%
0.479325
mg
.194
mg
2.25
%
~
5.1818
%
10
%
.069
mg
- 113.5
u:72
>110 18
%
3
%
134.5
b6
pyridoxine
(1.7 mg)
.033
mg
.433
mg
.047
mg
.386
mg
.043
mg
9.6
%
.0396
mg
.029
mg
133.125
%
~
6.8181
%
12.5
%
.033
mg
- 223
u:61
>118 0 1
%
224
b7 [h]
biotin
(35 μg)
?
μg
1.652
μg
0.8
μg
7.95
μg
.966
μg
15.6
μg
2.145
μg
1
μg
45
%
~
23.3766
%
7.515
μg
2.52
μg
- 183
u:114.5
>171 0 5.5 188.5
b8*
inositol

(1000 mg)
30
mg
0
mg
13
mg
69
mg
93.84
mg
27.552
mg
7.425
mg
8
mg
14.85
mg
.75
mg
123.3
mg
13.65
mg
- 40 >30 0 1 41
b9
[m, b11, r]
folic acid
(400 μg dfe)
14.7
μg
23.6
μg
24
μg
122
μg
17.2
μg
n:9.6
f:0

%
4.125
μg

1
μg
35.625
%
~
9.2727
%
12.5
%
6.09
μg
- 120
n:62.5
f:57.5
>100
f<133
1.75
%
1.25
%
123
b12 [t]
cobalamin
(2.4 μg) 
0
0
0 0 0 80
%
.6435
μg
7.5
%
187.5
%
0 0
0 - 301.5
n:34
f:267.5
>250
n>30
0 10
%
311.5
n:34
f:277.5
b13*
orotic acid
(10 mg)
- - - - - - 12.890625
mg
2.578125
mg
- - - - - 155 >100 - - 155
b14*
taurine
(100 mg)
0 0 0 0 0 0 1.5675
mg
1.65
mg
0 0 0 0 - 3.2 t:>120
--->
- - --->
b15*
betaine
(550 mg)
0.03
mg
.118
mg
.2
mg
1.05
mg
.345
mg
3.2
mg
.9075
mg
.35
mg
0 25.5
mg
162
mg
.217
mg
- 35 >30 ~
0
~
0
35
b16*
choline
(550 mg)
2.28
mg
11.6
mg
5.7
mg
21.3
mg
5.38
mg
96
mg
21.45
mg
8
mg
12.3
mg
2.85
mg
22.05
mg
5.51
mg
- 39 >30 ~
1.68
%
~
2.23
%
43
b20* [I]
l-carnitine
(29 mg)
.06
mg
.236
mg
0
mg
1.95
mg
.138
mg
.24
mg
3.3
mg
2.0
mg
.072
mg
.225
mg
.675
mg
.0357
mg
- 30.5 30>s>35 0 0 30.5
c
ascorbate
(90 mg)
68.4
mg
10.3
mg
58.8
mg
15
mg
64
mg
0
0
0
0
~
6.8181
%
0
.042
mg
- 247
u:240.5
>234 0 0 247
d
calciferol
(15 μg)
0 0 0 0 0 d2:
72
%
d3:
.165
μg
d3:
7.5
%
0 d3:
~
1.6363
%
0 0 - 82
u:1.1
d2:72
d3:10
>40 0 d2:
9
%
91
d2:81
d3:10
e
alpha-
tocopherol
(15 mg)
.219
mg
.118
mg
.29
mg
3.1
mg
1.01
mg
.24
mg
.2475
mg
0
mg
0
mg
~
9.8181
%
.5355
mg
0.022
mg
- 48
n:38.5
>40
n>30
0 0 48
n:38.5
f1*
linoleic
acid
(17 g)
.0864
g
.0543
g
.09
g
2.511
g
.17
g
2.24
g
.226875
g
0 0 ~
.32727
g
.837
g
.414 - 6.95684772727
g

40.9%
>30 0 .4
g

2.35%
7.35684772727
g

43.25%
f2*
alpha
linolenic
acid
(1.6 g)
.0336
g
.0319
g
.065
g
.167
g
.029
g
.32
g
.144375
g
0 0 ~
.05454
g
.0639
g
1.597
g
- 2.50632045454
g

156.67
%
>30 0 .06
g

3.75%
2.56632045454
g

160.42%
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - - - - - - + 30+ - - - -
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - - - - - - + 30+ - - - -
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - 2.775 - - - 2.867
k1
phyllo
quinone 
(120 μg
)
.78
μg
.59
μg
2.2
μg
31.5
μg
27.8
μg
11.712
μg
.2475
μg
.1
μg
0 .136
μg
2.34
μg
.301
μg
- 65
30<s<67 0 1 66
k2
mena
quinone 
(180 μg
)
0 0 0 0 0 0 ~
55.85

μg
~
0

μg
0 0 0 0 0 31 30<s<67 0 0 31
k1+k2 - - - - - - - - - - - - - 96 90<s<110 0 0 96
s*
salicylic
acid
(10 mg)
.606
mg
0 1.36
mg
.9
mg
.2208
mg
0 0.085
mg
.0425
mg
.024
mg
0 0 0 0 32 >30 17.5
%
0 49.5
e
l
e
m
e
n
t
s
f
fluorine
(4000 μg)
- 2.6
μg
4.4
μg
10.5
μg
- - - - - - - -
17.5 μg

0.44 %
- - - -
na
sodium
(1500 mg)
.6
mg
1.18
mg
1
mg
10.5
mg
2.07
mg
48
mg
54
mg
27.5
mg
5.625
mg
~
56.2
mg
237.5
mg
2.1
mg
- 446

29.75%
- - - -
mg
magnesium
(420 mg)
6.6
mg
31.9
mg
13
mg
43.5
mg
11.7
mg
32
%
- - .9
%
~
5.45
%
62.5
%
27.4
mg
- 133 - - - -
p
phosphorus
(1250 mg)
12
mg
26
mg
24
mg
78
mg
23.5
mg
16
%
- 4
%
3
%
~
3.55
%
37.5
%
44.9
mg
- 80.5 - - - -
s
sulfur
(?)
- - - - - - - - - - - - - - - - - -
cl
chlorine
(2.3 g)
- - - - - - - - .3
%
- - - - - - - - -
k
potassium
(3400 mg)
125.1
mg
422
mg
153
mg
728
mg
215
mg
368
mg
- 90
mg
~
64.13
mg
~
43.1
mg
475
mg
56.9
mg
- 2740.23

80.6%
- - - -
ca
calcium
(1300 mg)
5.4
mg
5.9
mg
16
mg
18
mg
23.5
mg
48
%
4.8
%
5
%
0
~
.818
%
5
%
17.8
mg
- 70 - - - -
cr
chromium
(.035 mg)
- - - - - - - - - - - - - - - - - -
mn
manganese
(2.3 mg)
.045
mg
.319
mg
.386
mg
.213
mg
.068
mg
- - - .9
%
~
.3
mg
- .174
mg
- 53 - - - -
fe
iron
(18 mg)
.078
mg
.307
mg
.41
mg
.825
mg
.214
mg
16
%
- 0 .1875
mg
~
8.45
%
43.75
%
.401
mg
- 81.5 - - - -
cu
copper
(.9 mg)
.069
mg
.092
mg
.048
mg
.285
mg
.09
mg
- - - 1.2
%
~
.136
mg
.468
mg
.085
mg
- 143 - - - -
zn
zinc
(11 mg)
.069
mg
.177
mg
.14
mg
.96
mg
.097
mg
16
%
- - 3.75
%
~
13.6
%
31.25
%
.304
mg
- 80.5 - - - -
se
selenium
(55 μg)
.18
μg
1.18
μg
.4
μg
.6
μg
.138
μg
- - - 6
%
- 4.23
μg
1.78
μg
- 21.5 - - - -
mo
molybdenum
(.045 mg)
- - - - - - - - 16.05
%
- - - - - - - - -
i
iodine
(.15 mg)
- - - - - - - - - ~
15.8
%
- - - - - - - -

i will continue to post them all together, but this is a quick update for now.