Wednesday, December 16, 2020

Dietary proteins are the source of nitrogen and indispensable amino acids for the body. Both in the diet and in the body, 95 % of the nitrogen is found in the form of proteins and 5 % is found in the form of other nitrogenous compounds, i.e. free amino acids, urea or nucleotides. 

i'll go through the amino acids last, and i have nucleic acids in the list of other items. urea is generally considered a waste product, but we'd just try to convert it to protein if we were to try to salvage it.

what about nitrates, though?

in excess, nitrates are thought to be associated with cancer and heart disease, so i was actually looking for an upper limit more than anything else. but, nobody talks about nitrates when they reference npns. it's sort of weird.

we use nitrates as fertilizers, and consume them both in vegetables (as a growth nutrient) and in meats (as an additive). but, we don't seem to have any biological use for them, that we understand, and urinate most of them out relatively quickly.

however, the bit that we keep comes out in the saliva. we don't know why, but it's easy enough to guess that it has something to do with our mouths working right. the following article suggests that it may have to do with reducing cavities, but it provides the blunt statement i was looking for:

The physiological function of the active excretion of salivary nitrate is unknown

more recent studies like this one suggest that we may have some use for nitric oxide and nitrates are useful as a source of it:

....but i find them less than compelling. i'm not concerned about oxygen deprivation, which seems to be the primary use. further, it may be true that nitrates may lower blood pressure or increase athletic performance, but that's not a biological purpose, it's a narcotic reaction. measuring the effects of opiates doesn't provide them with a nutritional purpose. so, i'm not convinced of the use of this molecule, and still want to find an upper limit for nitrate...

this is the best i could find, which puts it in at 3.7 mg/kg:

as my body weight fluctuates, i'm looking at between 175 and 225 mg/d as an acceptable upper range. i'd rather aim for the lower side of that, but this is an upper limit, so let's pencil in 200 mg/day as the absolute max.

nitrates have a bad reputation, and they are added as fertilizer, but the reason the are added as fertilizer is that they help plants grow, so one cannot avoid nitrates altogether, they can only manage them, even if our bodies don't seem to do anything with them.

this is nitrate ion, so i need to divide out by the molecular weight if i get it in the form of potassium or sodium nitrate, and that's the reason for some of these odd calculations.

so, how am i doing?

sources:

water:

strawberry:

bananas, avocado, ice cream, yogurt, soy milk, cereal:


water - 3.5*.85 = 2.975 mg
========
guava - ?. ~ 1 mg
banana  2.28*118/114 = 2.36 mg
strawberry 58.7*.1*(62.0049/101.1032) = 3.59997273083 mg
avocado  5.278*150/201 = 3.93880597015 mg
kiwi  ?. ~ 2 mg.
soy - 13.333*1.6 = 21.3328
ice cream - .209*82.5/72 = 0.23947916666 mg
yogurt - .333*50/255 = 0.06529411764 mg
yeast - ?
vector cereal - .138*15/30 = .069 mg
all bran cereal -  .138*45/30 = .207 mg
flax -  ?
algal oil - ?

(2.975 + 1 + 2.36 + 3.59997 + 3.9388 + 2 + 21.3328 + .239479 + .065294 + .069 + .207) = 37.787343

that's acceptable, i think. it's all quite rough, but i want these numbers less than 60 mg per meal and it seems like this is in that range.

oxygen is of course very important, but we get oxygen to our cells by breathing in air and transporting it via blood. we don't need to eat oxygen, even if we do, actually, eat a lot of it, in the form of various compounds. and, we drink a whole lot of it, too.

the next thing in the list will be fluorine.

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.

pre-meal
water
fruit bowl
(12:00)
post-meal
water
coffee
tooth
paste
water
850 ml
+
3 tsp
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
premium
cherry
ice
cream

1 scoop
150 ml
(82.5 g)
0%
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 tooth
paste
water
850
ml
+
3 tsp
coffee
1 cup
350 ml
choc
soy
50 ml
tooth
paste
spit
3 tsp
15 ml
total
raison
d'etre
b,f

h20

b5,8
c
s
b5 
b20
c

b,mn
b5
c, e
s

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

b,k
b5,8
b20
c,e
k1
s

b
a
b3,4,5
b7,9,12
b16,20
d,f1,f2

b,ca

h20
a
b5,7
b12,13
b16,20
k2
a
b5
b20
b1,2
b3,4
b6,7
b9,12
b16
a
b5,7,9
b15,20
e

b
b3,5,7
b8,9,15
b16,20
e,f1

b,mg,p
k,fe,cu
zn
b7
f2
b7
b12
f3,f4
f f
calories 0 20.4 105 32 240 42 96 16817.5 11.25 59.7 125 37.4 6 960.25 <1000 0 0 32 0 992.25
cost 0 .40 .15 .77 .96 .39 .99 .43 .19 .13 .14 .39 .04 .55 $5.53 <$3.33?? 0 .10 .12 0 $5.75
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)
0 9.3
μg
3.54
μg
1
μg
10.5
μg
2.76
μg
16
%
9.6
%
3
%
0
~
4.6363
%
0 0 0 36
r:33
c:3
30<r<100 0 0 r:2
%
0 38
r:35
c:3
b1
thiamin
(1.2 mg)
0 .0201
mg
.037
mg
.024
mg
.101
mg
.019
mg
12.8
%
0.033825
mg
3
%
155.625
%
~
4.6363
%
75
%
.115
mg
.026928
mg
282
u:31
>125 0 4
%
1.5
%
0 287.5
b2 [g, j]
riboflavin
(1.3 mg)
0 .012
mg
.086
mg
.022
mg
.195
mg
.017
mg
40
%
.198
mg
5
%
144.375
%
~
8.4545
%
12.5
%
.011
mg
.017748
mg
253
u:4
>131 0 20.5
%
5
%
0 278.5
b3
niacin
(16 mg)
0 .3252
mg
.785
mg
.386
mg
2.61
mg
.235
mg
16
%
.0957
mg
.059
mg
65.625
%
~
14.4545
%
31.25
%
.216
mg
.08568
mg
157
n:61
f:96

>125
f<200
0 4
%
2
%
0 163
n:65
f:98
b4*
adenine
(75 mg)
0 ? 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 0 ? 5
%
0 143
b5
pantothenic
acid
(5 mg)
0 .1353
mg
.394
mg
.125
mg
2.08
mg
.126
mg
24
%
0.479325
mg
.194
mg
2.25
%
~
7.0909
%
10
%
.069
mg
.02142
mg
115.5
u:72.5
>110 0 18
%
3
%
0 136.5
b6
pyridoxine
(1.7 mg)
0 .033
mg
.433
mg
.047
mg
.386
mg
.043
mg
9.6
%
.0396
mg
.029
mg
133.125
%
~
5.7272
%
12.5
%
.033
mg
.008568
mg
222.5
u:61.5
>118 0 0 1
%
0 223.5
b7 [h]
biotin
(35 μg)
0 ?
μg
1.652
μg
0.8
μg
7.95
μg
.966
μg
15.6
μg
2.145
μg
1
μg
45
%
~
21.03896
%
7.515
μg
2.52
μg
1.836
μg

186
u:120
>171 0 0 5.5
%
0 191.5
b8*
inositol

(1000 mg)
0 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 0 1
%
0 41
b9
[m, b11, r]
folic acid
(400 μg dfe)
0 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
%
15
%
12.5
%
6.09
μg
.612
µg
126
n:63
f:63
>100
f<133
0 1.75
%
1.25
%
0 129
n:66
f:63
b12 [t]
cobalamin
(2.4 μg) 
0 0
0
0 0 0 80
%
.6435
μg
7.5
%
187.5
%
0 0
0 .335988
μg
315.5
n:48
f:267.5
>250
n>30
0 0 10
%
0 325.5
n:48
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 0 1.5675
mg
1.65
mg
0 0 0 0 ~
0
3.2 t:>120
--->
0 0 0 0 --->
b15*
betaine
(550 mg)
0 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
~
0
0 35
b16*
choline
(550 mg)
0 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
8.8128
mg
40.5 >30 0 ~
1.68
%
~
2.23
%
0 44.5
b20* [I]
l-carnitine
(29 mg)
0 .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 0 0 30.5
c
ascorbate
(90 mg)
0 68.4
mg
10.3
mg
58.8
mg
15
mg
64
mg
0
0
0
0
~
4.6363
%
0
.042
mg
0 245
u:240.5
>234 0 0 0 0 245
d
calciferol
(15 μg)
0 0 0 0 0 0 d2:
72
%
d3:
.165
μg
d3:
7.5
%
0 d3:
~
.27272
%
0 0 d3:
.4896
μg
84
u:4
d2:72
d3:12
>40 0 0 d2:
9
%
0 93
d2:81
d3:12
e
alpha-
tocopherol
(15 mg)
0 .219
mg
.118
mg
.29
mg
3.1
mg
1.01
mg
.24
mg
.2475
mg
0
mg
0
mg
~
8.1818
%
.5355
mg
0.022
mg
0 46.5
n:38.5
>40
n>30
0 0 0 0 46.5
n:38.5
f1*
linoleic
acid
(17 g)
0 .0864
g
.0543
g
.09
g
2.511
g
.17
g
2.24
g
.226875
g
0 0 ~
.32727
g
.837
g
.414
g
0 6.95684772727
g

40.9%
>30 0 0 .4
g

2.35%
0 7.35684772727
g

43.25%
f2*
alpha
linolenic
acid
(1.6 g)
0 .0336
g
.0319
g
.065
g
.167
g
.029
g
.32
g
.144375
g
0 0 ~
.02727
g
.0639
g
1.597
g
0 2.47904772727
g

154.94
%
>30 0 0 .06
g

3.75%
0 2.53904772727
g

158.69%
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - - - - - - - 120
mg
.12
g

32%
>30 - - - - .12
g

32%
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - - - - - - - 180
mg
.18
g

72%
>30 - - - - .18
g

72%
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - - 2.5033 <4 - - - - 2.5913
k1
phyllo
quinone 
(120 μg
)
0 .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
? 64.5
30<s<67 0 0 1
%
0 65.5
k2
mena
quinone 
(180 μg
)
0 0 0 0 0 0 0 ~
55.85

μg
~
0

μg
0 0 0 0 ? 31 30<s<67 0 0 0 0 31
k1+k2 - - - - - - - - - - - - - - 95.5 90<s<110 - - - - 96.5
s*
salicylic
acid
(10 mg)
0 .606
mg
0 1.36
mg
.9
mg
.2208
mg
0 0.085
mg
.0425
mg
.024
mg
0 0 0 ? 32 >30 0 17.5
%
0 0 49.5
e
l
e
m
e
n
t
s
b
boron
(3 mg)
.17
mg
? .12272
mg
.135
mg
1.665
mg
.1794
mg
.457624
mg
.0297
mg
.023
mg
~
0
.18
mg
.144
mg
.112
mg
? 3.21844 mg

107 %

>100 5.67
%
3.5
%
1.9
%
0 118
f
fluorine
(4000 μg)
900
μg
- 2.6
μg
4.4
μg
10.5
μg
- - - - - - - -
917.5 μg

22.9375 %
- 22.5
%
-
- 22.5
%
68
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
~
57.8181
mg
237.5
mg
2.1
mg
- 448

29.86%
- - - - - -
mg
magnesium
(420 mg)
- 6.6
mg
31.9
mg
13
mg
43.5
mg
11.7
mg
32
%
- - .9
%
~
2.7272
%
62.5
%
27.4
mg
- 130 - - - - - -
p
phosphorus
(1250 mg)
- 12
mg
26
mg
24
mg
78
mg
23.5
mg
16
%
- 4
%
3
%
~
2.7272
%
37.5
%
44.9
mg
- 79.5 - - - - - -
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
~
47.7272
mg
475
mg
56.9
mg
- 2744.85

80.7%
- - - - - -
ca
calcium
(1300 mg)
- 5.4
mg
5.9
mg
16
mg
18
mg
23.5
mg
48
%
4.8
%
5
%
0
~
.54545
%
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
%
~
.2727
mg
- .174
mg
- 65 - - - - - -
fe
iron
(18 mg)
- .078
mg
.307
mg
.41
mg
.825
mg
.214
mg
16
%
- 0 .1875
mg
~
7.6363
%
43.75
%
.401
mg
- 80.5 - - - - - -
cu
copper
(.9 mg)
- .069
mg
.092
mg
.048
mg
.285
mg
.09
mg
- - - 1.2
%
~
.16363
mg
.468
mg
.085
mg
- 145.5 - - - - - -
zn
zinc
(11 mg)
- .069
mg
.177
mg
.14
mg
.96
mg
.097
mg
16
%
- - 3.75
%
~
9.8181
%
31.25
%
.304
mg
- 76.5 - - - - - -
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
%
- - - - 16 - - - - - -
i
iodine
(.15 mg)
- - - - - - - - - - ~
16.3636
%
- - - 16 - - - - - -
i
n
o
r
g
a
n
i
c

m
o
l
e
c
u
l
e
s

h2o
water
(3700 ml)
850
ml
24.24
ml
88.4
ml
90.95
ml
110
ml
57.3
ml
368.12
ml
50.325
ml
37.7
ml
.1524
ml
.318
ml
.954
ml
.487
ml
? 45 >30
23
%
~
9.49
%
~
1.2436
%
~
.4
%
79
no3
nitrate
(0 mg)
2.975
mg
? 2.36
mg
~
3.6
mg
3.9388
mg
? 21.3328
mg
.239479
mg
.065294
mg
? .069
mg
.207
mg
? ? >34.787343
mg

<45
mg
<60
mg
2.975
mg
1.225
mg
2.666
mg
- 52
mg


pasta salad bowl
(20:00)
coffee
durum
wheat
fettuccine
55 g
(dry)
+
h20
red
pepper

raw
cut
1-2
175 g
carrot
raw
cut
1-3
110 g
beet
raw
cut
1-2
82 g
lime
raw
cut
with
pith
1
67 g
g
a
r
l
i
c
medium
cheddar
cheese

raw
cut
60 g
van
soy
milk

.8 cups
200 ml
pro
biotic
yogurt
2 tbsp
50 g
c
a
y
e
n
n
e

nut
yeast
1
tsp
3 g
hull
hemp
seed
1 tbsp
10 g
sun
flower
seed
1 tbsp
10 g
m
u
s
t
a
r
d

p
a
p
r
i
k
a
r
t
u
r
m
e
r
i
c
p
e
p
p
e
r
o
r
e
g
a
n
o
a
n
c
h
o
v
y
sum bounds coffee
1 cup
350 ml
choc
soy
50
ml
total
raison
d'etre
b3,8,9
b15
f1

fe, cu
b3,4,8
b9
c,e

k,fe
a
b3,8

na,k
b9,15

k,fe
b8 - a
b12,13
f1, k2

na,p,ca
zn
b3,8
b12
d, f1

na,mg
k,fe,zn
b12
d
-b1,2,3
b4,6,8
b9,12
f1, f2

mg,p
mn, fe
cu, zn
b5
e
-- - -- f2
calories - - - - - - - - - - - - - - - - - - - - <500 0 32 -
cost - - - - - - - - - - - - - - - - - - - - - .10 .12 -
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)
0 274.75
μg
918.5
μg
1.64
μg
1.34
μg
- 30
%
8
%
38
μg
- 0 0 - - - - - - - 175
r:38
c:137
30<r<100 0 r:2
%
177
r:40
c:137
b1
thiamin
(1.2 mg)
.55
mg
.0945
mg
.0726
mg
.025
mg
.02
mg
- .0174
mg
6.4
%
- - 155.625
%
.098
mg
- - - - - - - 235
u:73
>125 4
%
1.5
%
240.5
b2 [g, j]
riboflavin
(1.3 mg)
~
.2912
mg
.14875
mg
.0638
mg
.033
mg
.013
mg
- .2568
mg
20
%
~
.1143
mg
- 144.375
%
.02
mg
- - - - - - - 236.5
u:72
>131 20.5
%
5
%
262
b3
niacin
(16 mg)
~
5.824
mg
1.71325
mg
1.0813
mg
.274
mg
.134
mg
- .0354
mg
8
%
- - 65.625
%
0.954
mg
- - - - - - - 136
n:26
f:110
>125
f<200
4
%
2
%
142
n:30
f:112
b4*
adenine
(75 mg)
2.2
mg
27.825
mg
.77
mg
? ? - 4.92
mg
15.44
mg
1.025
mg
- 49.38
mg
? - - - - - - - 135 >100 ? 5
%
140
b5
pantothenic
acid
(5 mg)
.23705
mg
.55475
mg
.3003
mg
.127
mg
.145
mg
- .246
mg
12
%
~
.357
mg
- 2.25
%
.056
mg
- - - - - - - 54.5
u:40
>110 18
%
3
%
75.5
b6
pyridoxine
(1.7 mg)
.0781
mg
.50925
mg
.1518
mg
.055
mg
.029
mg
- .0396
mg
4.8
%
- - 133.125
%
.06
mg
- - - - - - - 192
u:54
>118 0 1
%
193
b7 [h]
biotin
(35 μg)
2.2
μg
5.775
μg
5.5
μg
~
0
μg
.335
μg
- 1.62
μg
7.8
μg
- - 45
%
2.73
μg
- - - - - - - 119
u:74
>171 0 5.5
%
124.5
b8*
inositol

(1000 mg)
41.25
mg
99.75
mg
13.2
mg
9.84
mg
129.98
mg
- 5.4
mg
13.776
mg
- - 14.85
mg
- - - - - - - - 32.5 >30 0 1
%
33.5
b9
[m, b11, r]
folic acid
(400 μg dfe)
~
155.29
μg
80.5
μg
20.9
μg
89.4
μg
5.36
μg
- 16.2
μg
4.8
%
- - 35.625
%
14.98
μg
- - - - - - - 136
n:61.5
f:74.5
n>100
f<133
1.75
%
1.25
%
139
n:64.5
f:74.5
b12 [t]
cobalamin
(2.4 μg) 
0 0 0 0 0 0 .66
μg
40
%
~
.142857
μg
0 187.5
%
0 - - - - - - - 261
n:33.5

f:227.5
>250
n>30
0 10
%
271
n:33.5
f:237.5
b13*
orotic acid
(10 mg)
- - - - - - 37.5
mg
- > - - - - - - - - - - 375 >100 - - 375
b14*
taurine
(100 mg)
0 0 0 0 0 0 0 0 > 0 0 - - - - - - - - - t:>120
--->
-- ---->
b15*
betaine
(550 mg)
77
mg
.175
mg
.44
mg
106
mg
.134
mg
- .42
mg
1.6
mg
- - .50 - - - - - - - - 33.5 >30 ~
0
~
0
33.5
b16*
choline
(550 mg)
8.25
mg
9.8
mg
9.68
mg
4.92
mg
3.42
mg
- 9.9
mg
48
mg
- - 12.3
mg
- - - - - - - - 19 >30 ~
1.68
%
~
2.23
%
23
b20* [I]
l-carnitine
(29 mg)
.43175
mg
? .44
mg
~
0
mg
? - 2
mg
.12
mg
2
mg
- .072
mg
? - - - - - - - 17 30<s<35 0
0
17
c
ascorbate
(90 mg)
0 223.485
mg
6.49
mg
4.02
mg
19.5
mg
- 0 0 0 - 0 0 - - - - - - - 281.5
u: 281
>234
0 0 281.5
d
calciferol
(15 μg)
0 0 0 0 0 - d3:
.36
μg
d2:
36
%
d3:
1
μg
- 0 0 - - - - - - - 45
u:9
d2:36
d3:9
>40 0 d2:
9
%
54
d2:45

d3:9
e
alpha-
tocopherol
(15 mg)
.0605
mg
2.765
mg
.726
mg
.033
mg
.147
mg
- .426
mg
.12
mg
0 - 0 .313
mg
2.61
mg
- - - - - - 48
n:48
>40
n>30
0 0 48
n:48
f1*
linoleic
acid
(17 g)
.297
g
.175
g
.11
g
.045
g
.024
g
- .3462
g
1.6
g
- - 0 3.027
g
- - - - - - - 5.6242
g

33.08%
>30~0 .4
g

2.35%
6.0242
g

35.4%
f2*
alpha
linolenic
acid
(1.6 g)
.0132
g
.098
g
.0022
g
.004
g
.013
g
- .219
g
.24
g
- - 0 .902
g
- - - - - - - 1.4914
g

93.2 %
>30~0 .06
g

3.75%
1.5514
g

96.96%
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - .006
g
- - - - - - - - - - - - .006
g

1.6%
>30
<
- - .006
g

1.6%
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - .018
g
- - - - - - - - - - - - .018
g

7.2%
>30
<
- - .018
g

7.2%
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - - - - - - - 3.73 <4 - - -
k1
phyllo
quinone 
(120 μg
)
.055
μg
8.575
μg
14.52
μg
.164
μg
.402
μg
- 1.44
μg
5.856
μg
- - 0 0 - - - - - - - 25.5 s<30<67
0 1
%
26.5
k2
mena
quinone 
(180 μg
)
0 0 0 00 - 115.32
μg
0 ~
0
μg
0 0 0 - - - - - - - 64 s<30<67 0 0 64
k1+k2 - - - - - - - - - - - - - - - - - - - 89.5>90
<110
each
0 1 90.5
s*
salicylic
acid
(10 mg)
0 1.05
mg
.253
mg
.0902
mg
- - 0 0 0 - .024
mg
- - - - - - - - 16 >30 17.5
%
0 33.5
e
l
e
m
e
n
t
s
f
fluorine
(4000 μg)
- - 3.52
μg
- - - - - - - - - - - - - - - - .088- - - -
na
sodium
(1500 mg)
0 7
mg
75.9
mg
64
mg
1.34
mg
- 360
mg
64
mg
~
21.4286
mg
- 5.625
mg
0 - - - - - - - 599.2936

39.95%
- - - -
mg
magnesium
(420 mg)
29.15
mg
21
mg
13.2
mg
18.9
mg
4.02
mg
- 16.2
mg
16
%
~
6.8571
mg
- 0 65.646
mg
- - - - - - - 57.66- - - -
p
phosphorus
(1250 mg)
103.95
mg
45.5
mg
38.5
mg
32.8
mg
12.1
mg
- 273
mg
8
%
- - 3
%
153.033
mg
- - - - - - - 63.71 -- - -
s
sulfur
(?)
- - - - - - - - - - - - - - - - - - - - - - - -
cl
chlorine
(2.3 g)
- - - - - - - - - - .3
%
- - - - - - - - .3 - - - -
k
potassium
(3400 mg)
~
129.412
mg
369.25
mg
352
mg
266
mg
68.3
mg
- 60
mg
216
mg
100
mg
- ~
64.125
mg
110.933
mg
- - - - - - - 1736

51.06%
- - - -
ca
calcium
(1300 mg)
~
19.412
mg
12.25
mg
36.3
mg
13.1
mg
22.1
mg
- 400
mg
24
%
~
64.2857
mg
- 0 6.263
mg
- - - - - - - 67.36-- - -
cr
chromium
(.035 mg)
- - - - - - - - - - - - - - - - - - - - - - - -
mn
manganese
(2.3 mg)
.50435
mg
.196
mg
.1573
mg
.27
mg
.005
mg
- .0162
mg
- - - .9
%
.766
mg
- - - - - - - 84 -- - -
fe
iron
(18 mg)
~
1.9412
mg

.7525
mg
.33
mg
.656
mg
.402
mg
- 0 8
%
~
.02857
mg
- .1875
mg
1.26
mg
- - - - - - - 38.88 -- - -
cu
copper
(.9 mg)

.15895
mg

.02975
mg
.0495
mg
.061
mg
.044
mg
- .018
mg
- - - 1.2
%
.142
mg
- - - - - - - 57.111 -- - -
zn
zinc
(11 mg)
.7755
mg
.4375
mg
.264
mg
.287
mg
.074
mg
- 2.184
mg
8
%
- - 3.75
%
.941
mg
- - - - - - - 56.868 -- - -
se
selenium
(55 μg)
34.76
μg
.175
μg
.11
μg
.574
μg
.268
μg
- 17.1
μg
- - - 6
%
- - - - - - - - 102 -- - -
mo
molybdenum
(.045 mg)
- - - - - - - - - - 16.05
%
- - - - - - - - 16 - - - -
i
iodine
(.15 mg)
- - - - - - - - - - - - - - - - - - - - - - - -

fried eggs
(4:00)
fried
egg
2*
70
g
medium
cheddar
cheese
raw
sliced
30
g
margarine
2
tbsp
10
g
whole
wheat
bread
w/
germ
+
flax
raw
1 slice
37
g
nut
yeast
1
tsp
3
g
grape
fruit
juice
100
ml
sum bounds
raison
d'etre
a
b7
b12,b16
d, f1

p,zn,se
a
b12
b13
k2

p, zn

d, f1
b8
f1,f2

zn
b1,2,6
b7
b12
b8,c
calories - - - - - - - -
cost - - - - - - - -
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)
r:29
%
c:6.9
μg
15
%
10
%
0 0 - 55
r:54
c:1
30<r<100
b1
thiamin
(1.2 mg)
0.06
mg
.0087
mg
0 10.5
%
155.625
%
- 171.5
>125
b2 [g, j]
riboflavin
(1.3 mg)
.684
mg
.1284
mg
0 3
%
144.375
%
- 209.5 >131
b3
niacin
(16 mg)
.114
mg
.0177
mg
0 6.5
%
65.625
%
- 73
n:1
f: 72
>125
f<200
b4*
adenine
(75 mg)
2.24
mg
2.46
mg
0 4.514
mg
49.38
mg
- 78
>100
b5
pantothenic
acid
(5 mg)
2.292
mg
0.123
mg
0 5
%
2.25
%
- 55.25
u:48
>110
b6
pyridoxine
(1.7 mg)
.255
mg
.0198
mg
0 3.5
%
133.125
%
- 152.625
u:16
>118
b7 [h]
biotin
(35 μg)
~
58.33

μg
.519
μg
~
4.547
μg
3
%
45
%
- 229
u:181
>171
b8*
inositol

(1000 mg)
12.6
mg
2.7
mg
~
16
mg
52.54
mg
14.85
mg
30 >30
b9
[m, b11, r]
folic acid
(400 μg dfe)
70.5
μg
18.1
μg
0 5
%
35.625
%
- 62.5
n:27
f: 35.5
>100
f<130
b12 [t]
cobalamin
(2.4 μg) 
1.338
μg
.33
μg
0 0 187.5
%
- 257
n:69.5

f:187.5
>250
n>30
b13*
orotic acid
(10 mg)
- ~
18
mg
- - - - 180 >100
b14*
taurine
(100 mg)
0 0 >0 0 0 0 - t:>120
---->
b15*
betaine
(550 mg)
.414
mg
.21
mg
.01
mg
~
74.52
mg
0 - 13.5 >30
b16*
choline
(550 mg)
438
mg
4.95
mg
1.1
mg
9.99
mg
12.3
mg
- 84.5 >30
b20* [I]
l-carnitine
(29 mg)
.56
mg
1
mg
.105
mg
.2997
mg
.072
mg
- 7 30>s>35
c
ascorbate
(90 mg)
0 0 0 0 0 250
>234
d
calciferol
(15 μg)
d3:
3.03
μg
d3:
.18
μg
d3:
30
%
0 0 - 51
u:21
d2:0
d3:51
>40
e
alpha-
tocopherol
(15 mg)
1.8
mg
.234
mg
20
%
1.5
%
0 35
n:35
>40
n>30
f1*
linoleic
acid
(17 g)
3.23
g
.1731
g
1.5
g
.5
g
0 - 5.4031
g

31.78%
>30
f2*
alpha
linolenic
acid
(1.6 g)
.228 .1095 .5 .75 0 - 1.5875
g

99.22%
>30
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - >30
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - >30
f1:(f2+f3+f4)
ratio
- - - - - - 3.40 <4
k1
phyllo
quinone 
(120 μg
)
9 .5 10 .5 0 - 12.5 30<s<67
k2
mena
quinone 
(180 μg
)
8.65
μg
57.66
μg
0 0 0 0 36.5 30<s<67
k1+k2 - - - - - - 49 90<s<110
s*
salicylic
acid
(10 mg)
0 0 0 0 0 - ->30
e
l
e
m
e
n
t
s
f
fluorine
(4000 μg)
- - - - - - - -
na
sodium
(1500 mg)
285.6
mg
180
mg
45
mg
135
mg
- - 645.6

43.04%
-
mg
magnesium
(420 mg)
17.94
mg
8.1
mg
-

35
mg
- - 14.5 -
p
phosphorus
(1250 mg)
296.7
mg
138
mg
- 75
mg
- - 40.5 -
s
sulfur
(?)
- - - - - - - -
cl
chlorine
(2.3 g)
- - - - - - - -
k
potassium
(3400 mg)
209.7
mg
30
mg
- 100
mg
- - 339.7

9.99%
-
ca
calcium
(1300 mg)
85.5
mg
200
mg
- 37.5
mg
- - 323

24.85
cr
chromium
(.035 mg)
- - - - - - - -
mn
manganese
(2.3 mg)
.042
mg
.0072
mg
- .575
mg
- - 27
fe
iron
(18 mg)
2.607
mg
.048
mg
- 1
mg
- - 20
cu
copper
(.9 mg)
.108
mg
.0105
mg
- - - - 13
zn
zinc
(11 mg)
1.917
mg
1.122
mg
- .75
mg
- - 34
se
selenium
(55 μg)
45.6
μg
8.49
μg
- 14
μg
- - 123.5
mo
molybdenum
(.045 mg)
- - - - - - - -
i
iodine
(.15 mg)
- - - - - - -

fruit bowl
w/ coffee
(12:00)
pasta salad bowl
w/coffee
(20:00)
fried eggs
(4:00)
sum sum sum total requirements ul
calories 992.25 - - 992.25 1000 2000
cost $5.75 - - $5.75 $8.00
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)
38
r:35
c:3
177
r:40
c:137
55
r:54
c:1
270
r:129
c: 141
r>120
c>100
t:-
r:300
c:-
b1
thiamin
(1.2 mg)
287.5
240.5 171.5 699.5 >375 -
b2 [g, j]
riboflavin
(1.3 mg)
278.5 262 209.5 750 >393-
b3
niacin
(16 mg)
163
n:65
f:98

142
n:30
f:112
73
n:1
f:72
378
n:96
f:282
>375 f:600
b4*
adenine
(75 mg)
143 140 78
361 >300 -
b5
pantothenic
acid
(5 mg)
136.5 75.5 55 267 >330 -
b6
pyridoxine
(1.7 mg)
223.5 193 152.5
569 >354 5882
b7 [h]
biotin
(35 μg)
191.5 124.5 229 545 >857 -
b8*
inositol

(1000 mg)
41 33.5 30 104.5>120 -
b9
[m, b11, r]
folic acid
(400 μg dfe)
129
n:66
f:63
139
n:64.5
f:74.5
62.5
n:27
f:35.5
330.5
n:157.5
f:173
>300 f:400
b12 [t]
cobalamin
(2.4 μg) 
325.5
n:48
f:277.5
271
n:33.5

f:237.5
257
n:69.5
f:187.5
853.5
n:151
f:702.5
>750
n>120
-
b13*
orotic acid
(10 mg)
155 375 180 710 >300
b14*
taurine
(100 mg)
3.2
>0 >0 3.2 >120
b15*
betaine
(550 mg)
35 33.5 13.5 82 >120 200
b16*
choline
(550 mg)
44.5 23 84.5 152 >120 200
b20* [I]
l-carnitine
(29 mg)
30.5 177 54.5>100 162
c
ascorbate
(90 mg)
245 281.5250 776.5>700
2222
d
calciferol
(15 μg)
93
d2:81
d3:12
54
d2:45
d3:9
51
d2:0
d3:51
198
d2:126

d3:72
>160
d3>120
666
e
alpha-
tocopherol
(15 mg)
46.5
n:38.5
48
n:48
35
n:35
129.5
n:121.5
>160
n>120
6666
f1*
linoleic
acid
(17 g)
7.35684772727
g


43.25%
6.0242
g

35.4%
5.4031
g

31.78%
18.7841477273
g

110%
>120 -
f2*
alpha
linolenic
acid
(1.6 g)
2.53904772727
g

158.69
%
1.5514
g

96.96%
1.5875
g

99.22%
5.67794772727
g

354.87%
>120
>.25*f1
f1
f3*
eicosa
pentaenoic
acid
(0.375 g)
.12
g

32%
.006
g

1.6%
- .126
g

33.6%
>120 240
f4*
docosa
hexaenoic
acid
(0.250 g)
.18
g

72%
.018
g

7.2%
- .198
g

79.2%
>120 240
f1:(f2+f3+f4)
ratio
2.5913 3.73 3.40 3.129675 4
k1
phyllo
quinone 
(120 μg
)
65.5
26.5 12.5 104.5 >120 200
k2
mena
quinone 
(180 μg
)
31 64 36.5 131.5 >120 200
k1+k2 96.5 90.5 49 236 >270 330
s*
salicylic
acid
(10 mg)
49.5 33.5 - 83 >120 9999
e
l
e
m
e
n
t
s
b
boron
(3 mg)
118 - - 118 >300 667
f
fluorine
(4000 μg)
17.5 μg

0.44 %
3.52 μg

.088%
- <1 -
na
sodium
(1500 mg)
448

29.86%
599.2936

39.95%
645.6

43.04%
1692.8936

112.5%
120
mg
magnesium
(420 mg)
130 57.5 14.5 202 1000
p
phosphorus
(1250 mg)
79.5 63.5 40.5 183.5 240
s
sulfur
(?)
- - - - -
cl
chlorine
(2.3 g)
- .3 - - -
k
potassium
(3400 mg)
2744.85

80.7%
1736

51.06%
339.7

9.99%
4820.55

141.5%
-
ca
calcium
(1300 mg)
70 67 24.5 161.5 155
cr
chromium
(.035 mg)
- - - - -
mn
manganese
(2.3 mg)
65 84 27 176 478
fe
iron
(18 mg)
80.5 38.5 20 139 222
cu
copper
(.9 mg)
145.5 57 13 215.5 1111
zn
zinc
(11 mg)
76.5 56.5 34 167 222
se
selenium
(55 μg)
21.5 102 123.5 247 727
mo
molybdenum
(.045 mg)
16 16 - 32 -
i
iodine
(.15 mg)
16 - - 16 - -
i
n
o
r
g
a
n
i
c
h2o
water
(3700 ml)
79 - - 79 >120 -
no3
nitrate
(0 mg)
52
mg
- - 52
mg
0 200
mg

*not really

specific brands used:
- natur-a vanilla soy milk (light)
- chapman's premium black cherry ice cream
- yoplait source cherry yogurt
- bulk barn nutritional yeast
- kellogg's vector cereal
- kellogg's all bran original cereal
- nutravege omega-3 algal oil (strawberry-orange, or whatever)
- natur-a chocolate soy milk

- selection brand pasta [metro/food basics]
- black diamond brand medium cheddar cheese
- natur-a vanilla soy milk (regular)
- astro biobest plain probiotic yogurt 
- frank's red hot sauce
- bulk barn nutritional yeast
- bulk barn hemp seeds
- natur-a chocolate soy milk

- 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

diet options:

daily:

 2 ) pasta salad bowl:
- one tbsp of imitation bacon bits (isoflavones, maybe)
- olives?
- 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.
- broccoli?

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)

need:

==========

remaining items to enter or investigate:

15 amino acids: <----for sure, eventually
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

carotenoids (not including pro-vitamin a): <---maybe
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:
5) ergothioneine  (cannot synthesize)   
6) pqq - .2 mg, or 400 ng, but can't find good sources
7) queuine - no rdi determined. milk, whole wheat, tomatoes.
10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 
11) ribose
12) "nucleic acids"?
13) don't forget about heme
14) carnosine

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  [rutin, troxerutin], 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