doug ford is acting like a proper conservative. that's fine. that's expected.
it's the left that has abandoned it's principles, in the face of expediency and mass ignorance.
Thursday, September 17, 2020
hey, if i'm the lonely voice railing against this guy, so be it.
where's the left, when it matters?
sucking up to the statist right, like the sellouts they are.
where's the left, when it matters?
sucking up to the statist right, like the sellouts they are.
at
17:11
it was always clear that doug ford was a fascist.
here's his chance.
we can't miss ours to flush him down the drain.
https://www.cbc.ca/news/canada/toronto/ontario-covid-statistics-september-17-1.5727727
here's his chance.
we can't miss ours to flush him down the drain.
https://www.cbc.ca/news/canada/toronto/ontario-covid-statistics-september-17-1.5727727
at
17:10
so, i'm clearing my tabs before i make some calls, which is later than i wanted. this process has taken longer than i expected, which has thrown my whole week off.
here's some links i had put aside and don't want to lose:
adenine (pseudo-b4):
https://www.nal.usda.gov/sites/www.nal.usda.gov/files/ars_purine_content_of_foods.pdf
https://www.jstage.jst.go.jp/article/bpb/37/5/37_b13-00967/_html
inositol (pseudo-b8):
https://www.researchgate.net/publication/15783165_Myo-inositol_content_of_common_foods_development_of_a_high-myo-inositol_diet
https://link.springer.com/content/pdf/10.1007/BF02669968.pdf
taurine (pseudo-b14)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813349/
ubiquinone (pseudo-q1):
https://www.researchgate.net/publication/42346563_Coenzyme_Q10_Contents_in_Foods_and_Fortification_Strategies
https://www.researchgate.net/publication/12743925_Coenzyme_Q10_in_health_and_disease
https://en.wikipedia.org/wiki/Coenzyme_Q10
pqq (pseudo-q2)
https://www.fda.gov/media/108768/download
https://www.sciencedirect.com/topics/medicine-and-dentistry/pyrroloquinolinequinone
salicylic acid (pseudo-s)
http://www.food-info.net/uk/qa/qa-fi27.htm
https://www.slhd.nsw.gov.au/rpa/allergy/research/salicylatesinfoods.pdf
here's some links i had put aside and don't want to lose:
adenine (pseudo-b4):
https://www.nal.usda.gov/sites/www.nal.usda.gov/files/ars_purine_content_of_foods.pdf
https://www.jstage.jst.go.jp/article/bpb/37/5/37_b13-00967/_html
inositol (pseudo-b8):
https://www.researchgate.net/publication/15783165_Myo-inositol_content_of_common_foods_development_of_a_high-myo-inositol_diet
https://link.springer.com/content/pdf/10.1007/BF02669968.pdf
taurine (pseudo-b14)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813349/
ubiquinone (pseudo-q1):
https://www.researchgate.net/publication/42346563_Coenzyme_Q10_Contents_in_Foods_and_Fortification_Strategies
https://www.researchgate.net/publication/12743925_Coenzyme_Q10_in_health_and_disease
https://en.wikipedia.org/wiki/Coenzyme_Q10
pqq (pseudo-q2)
https://www.fda.gov/media/108768/download
https://www.sciencedirect.com/topics/medicine-and-dentistry/pyrroloquinolinequinone
salicylic acid (pseudo-s)
http://www.food-info.net/uk/qa/qa-fi27.htm
https://www.slhd.nsw.gov.au/rpa/allergy/research/salicylatesinfoods.pdf
at
17:01
i don't want to grow them, either.
not a block from the 401.
the air & soil just isn't safe.
not a block from the 401.
the air & soil just isn't safe.
at
16:55
i can get them in detroit, it looks like.
https://detroitflightpathfarm.square.site/product/rosehips-whole/99
https://detroitflightpathfarm.square.site/product/rosehips-whole/99
at
16:39
so, if the intent was to get a source of c (initially strawberries, then expanded to strawberries & kiwis, and now reduced strictly to kiwis) with a b-complex soy protein drink (boosted with a banana), why don't i also seek a specific source of a and e, too?
what are the highest quantity of each vitamin i can find?
this is all for 75 g of fruit, to match the strawberries and kiwis.
vitamin a
- rosehips - 65%. but, nobody sells them.
- loquats - 23%. again....
- pitanga - 22%. still...
- cherries (red) - 20%. this is probably the most realistic choice.
- apricots - 18%,
- groundcherries - 10% ?
vitamin b1
- pineapple - 6%
vitamin b2
- rose hips - 7.5%
vitamin b3
- groundcherries - 10% ?
- rose hips - 5%
vitamin b5
- rose hips - 6%
- raspberries - 5%
vitamin b6
- pineapple - 5%
vitamin b7
- raspberries - 5%
vitamin b9
- blackberries or raspberries - 4%
- pineapple - 3.5%
vitamin e
- rose hips - 22%
- cranberries - 6%
- blackberries or raspberries - 4%
===========
i have enough c & enough k. there's no plant source of d.
if i could find some rose hips, they're exactly what i want - that gets me over 40% in both a & e, just for breakfast. if i add cherries, i'm over 60% a. and raspberries, or blackberries, will get me close to 50% e. but, if i just boost the rosehips to 100 g or 150 g, that's even better.
i already knew i needed eggs for b-complex. they're coming. they're good for the balance, too. but, it makes more sense to have two bananas than do things like bring in pineapple, if i have to. and, i'll get what i need in the various schemes i've concocted.
i need to make some calls, but that's what i'm looking at in filling this out.
what are the highest quantity of each vitamin i can find?
this is all for 75 g of fruit, to match the strawberries and kiwis.
vitamin a
- rosehips - 65%. but, nobody sells them.
-
- cherries (red) - 20%. this is probably the most realistic choice.
vitamin b2
- rose hips - 7.5%
vitamin b3
- rose hips - 5%
vitamin b5
- rose hips - 6%
- raspberries - 5%
vitamin b7
- raspberries - 5%
vitamin b9
- blackberries or raspberries - 4%
vitamin e
- rose hips - 22%
- blackberries or raspberries - 4%
===========
i have enough c & enough k. there's no plant source of d.
if i could find some rose hips, they're exactly what i want - that gets me over 40% in both a & e, just for breakfast. if i add cherries, i'm over 60% a. and raspberries, or blackberries, will get me close to 50% e. but, if i just boost the rosehips to 100 g or 150 g, that's even better.
i already knew i needed eggs for b-complex. they're coming. they're good for the balance, too. but, it makes more sense to have two bananas than do things like bring in pineapple, if i have to. and, i'll get what i need in the various schemes i've concocted.
i need to make some calls, but that's what i'm looking at in filling this out.
at
16:12
why don't i go for avocado toast?
because avocados have a terribly high amount of omega-6s.
and, frankly, they taste like shit.
because avocados have a terribly high amount of omega-6s.
and, frankly, they taste like shit.
at
15:47
just to clarify on some of these pseudo-vitamins...
just because they're not "vitamins", and just because your body can produce them on it's own, doesn't mean they aren't healthy, or that you shouldn't seek them out. i'm a little unhappy with some of the literature i'm reading that more or less discards inessential nutrients as useless.
every time you convert glucose to inositol, for example, that costs energy, and doubly so because you're converting glucose. if you gave your body the inositol so it doesn't have to convert it, you could use that energy for something else, like thinking (which is actually, biochemically, true). and, you'd have more glucose to do it with.
i don't know how i'm going to react to these things, yet, in the end. i could add up the numbers, decide they're fine and leave it at that. i could even try to decrease intake of some things.
so, if i work this through and decide i'm taking a choice on some flavonoid that i can only get in decent concentrations from strawberries, then, yeah, they're coming back. sure.
i don't at this point think that's likely. we'll see, though.
just because they're not "vitamins", and just because your body can produce them on it's own, doesn't mean they aren't healthy, or that you shouldn't seek them out. i'm a little unhappy with some of the literature i'm reading that more or less discards inessential nutrients as useless.
every time you convert glucose to inositol, for example, that costs energy, and doubly so because you're converting glucose. if you gave your body the inositol so it doesn't have to convert it, you could use that energy for something else, like thinking (which is actually, biochemically, true). and, you'd have more glucose to do it with.
i don't know how i'm going to react to these things, yet, in the end. i could add up the numbers, decide they're fine and leave it at that. i could even try to decrease intake of some things.
so, if i work this through and decide i'm taking a choice on some flavonoid that i can only get in decent concentrations from strawberries, then, yeah, they're coming back. sure.
i don't at this point think that's likely. we'll see, though.
at
15:22
so, i'm going to leave strawberry in the matrix for now and strike it out.
this is the new update, with twice the kiwi.
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.
* not really.
- so nice vanilla soy milk
- chapman's black cherry ice cream
what's the conclusion with the fruit bowl?
a - 26---->27%
b1 - 18% (still)
b2- 43% (still)
b3 - 19%---->18%
b5 - 28%----->27%
b6 - 36% (still)
b7 - 43.5%----->41% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26%
b12 - 70% (still)
choline - 20% (still)
c - 215% ----> 258%
d - 45% (still)
e - 14.5% ----> 23%
omega-6: 2.1396 g ----> 2.2366 g
omega-3: 0.5336 g -----> 0.5005 g
ratio: 4:1 ---->4.5:1 <----- still not terrible
k - 45% ----> 84%
those a & b values are basically the same. i was going to need to boost them, anyway. but, that's a good increase of e at a minimal cost of omega-6, and a bit more c, too.
they're trace and probably matter little, but kiwis actually have more common phytoestrogens than strawberries. and, they cost less.
i'm also probably going to bring back the raspberries and drop the blueberries; if i were to double the amount of raspberries at the expense of blueberries, i would get another step towards the b and get closer to the e.
again: i could change my mind if i decide there is some specific absorbable material that is best found in strawberries.
but, for now, that doesn't seem like the best approach due to the fact that they're essentially dominated by the kiwis.
this is the new update, with twice the kiwi.
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.
| banana 8" | 75 g | kiwi 2*75 g | soy milk 250 ml | cherry ice cream 200 ml | red pepper 1 | tomato 1 | caesar 200 ml | eggs 2 | cheese 50 g | margarine 1 tbsp | whole wheat bread + germ 1 slice | sum | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| a | 2 | 2*1=2 | 10 | 13 | - | - | - | - | - | - | - | - | |
| b1 thiamine | 3 | 2*1=2 | 8 | 5 | - | - | - | - | - | - | - | - | |
| b2 [aka g, j] riboflavin | 6 | 2*1=2 | 25 | 10 | - | - | - | - | - | - | - | - | |
| b3 niacin | 5 | 2*1=2 | 10 | 1 | - | - | - | - | - | - | - | - | |
| b4* adenine (mg) | 1.63 | 2*0.3=0.6 | 19.3 | 0 | - | - | - | - | - | - | - | - | |
| b5 pantothenic acid | 5 | 2*1=2 | 15 | 5 | - | - | - | - | - | - | - | - | |
| b6 pyridoxine | 25 | 2*2=4 | 6 | 1 | - | - | - | - | - | - | - | - | |
| b7 [aka h] biotin | 10 | ? | 30 | 1 | - | - | - | - | - | - | - | - | |
| b8* inositol (mg) (myo or lipid) | 10 | 2*102=204 | 25 | 5 | - | - | - | - | - | - | - | - | |
| b9 [aka m, b11, r] folic acid | 7 | 2*6=12 | 6 | 1 | - | - | - | - | - | - | - | - | |
| b10* pABA | ~0 | ~0 | >0 | ~0 | - | - | - | - | - | - | - | - | |
| b12 [aka t] cyanocobalamin | 0 | 0 | 50 | 20 | - | - | - | - | - | - | - | - | |
| b13* orotic acid (mg) | ~0 | ~0 | ~0 | 20 | - | - | - | - | - | - | - | - | |
| b14* taurine (mg) | ~0 | ~0 | ~0 | 2 | - | - | - | - | - | - | - | - | |
| b15* pangamic acid | ~0 | ~0 | 0? | ~0 | - | - | - | - | - | - | - | - | |
| b16* choline | 2 | 2*1=2 | 11 | 5 | - | - | - | - | - | - | - | - | |
| b20* [aka I] l-carnitine | ~0 | ~0 | ~0 | 5 | - | - | - | - | - | - | - | - | |
| c | 20 | 2*117=234 | 4 | 0 | - | - | - | - | - | - | - | - | |
| d | 0 | 0 | 45 | 0 | - | - | - | - | - | - | - | - | |
| e | 1 | 2*10=20 | 0 | 2 | - | - | - | - | - | - | - | - | |
| f1* linoleic acid omega-6 (g) | .0626 | 2*.187=0.374 | 1.5 | .300 | - | - | - | - | - | - | - | - | |
| f2* alphalinoleic acid omega-3 (g) | .0367 | 2*.0319=.0638 | 0.2 | .200 | - | - | - | - | - | - | - | - | |
| k | 1 | 2*38=78 | 5 | 0 | - | - | - | - | - | - | - | - | |
| q1* coenzyme q10 (mg) | .136 | . | 2*.0375=.075 | .625 | .0308 | - | - | - | - | - | - | - | - |
| q2* pyrroloquinoline quinone (mu-g) | 1.768 | 2*2.025=4.05 | .063 | .2101 | - | - | - | - | - | - | - | - | |
| q3* queuine (mu-g) | ? | ? | ? | ? | - | - | - | - | - | - | - | - | |
| s* salicylic acid (mg) | ~0 | 2*~0.375=~.075 | ~0 | ~0 | - | - | - | - | - | - | - | - |
* not really.
- so nice vanilla soy milk
- chapman's black cherry ice cream
what's the conclusion with the fruit bowl?
a - 26---->27%
b1 - 18% (still)
b2- 43% (still)
b3 - 19%---->18%
b5 - 28%----->27%
b6 - 36% (still)
b7 - 43.5%----->41% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26%
b12 - 70% (still)
choline - 20% (still)
c - 215% ----> 258%
d - 45% (still)
e - 14.5% ----> 23%
omega-6: 2.1396 g ----> 2.2366 g
omega-3: 0.5336 g -----> 0.5005 g
ratio: 4:1 ---->4.5:1 <----- still not terrible
k - 45% ----> 84%
those a & b values are basically the same. i was going to need to boost them, anyway. but, that's a good increase of e at a minimal cost of omega-6, and a bit more c, too.
they're trace and probably matter little, but kiwis actually have more common phytoestrogens than strawberries. and, they cost less.
i'm also probably going to bring back the raspberries and drop the blueberries; if i were to double the amount of raspberries at the expense of blueberries, i would get another step towards the b and get closer to the e.
again: i could change my mind if i decide there is some specific absorbable material that is best found in strawberries.
but, for now, that doesn't seem like the best approach due to the fact that they're essentially dominated by the kiwis.
at
15:16
you'll notice something looking at this
strawberries are also quite variable in price, but you usually get 5-6 days from a carton for $3-4. conversely, you get 8-9 days for about $3.00 worth of kiwi.
i may change my mind if some other component of strawberries necessitates it. but, they don't appear to be high in any specific mineral.
if my intent was an infusion of c with the soy milk, and i'm looking to boost my e quite specifically, it would appear to make more sense to eat two kiwis per day, and leave the strawberries behind.
| banana 8" | strawberries 75 g | kiwi 75 g | soy milk 250 ml | cherry ice cream 200 ml | red pepper 1 | tomato 1 | caesar 200 ml | eggs 2 | cheese 50 g | margarine 1 tbsp | whole wheat bread + germ 1 slice | sum | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| a | 2 | 0 | 1 | 10 | 13 | - | - | - | - | - | - | - | - |
| b1 thiamine | 3 | 2 | 1 | 8 | 5 | - | - | - | - | - | - | - | - |
| b2 [aka g, j] riboflavin | 6 | 1 | 1 | 25 | 10 | - | - | - | - | - | - | - | - |
| b3 niacin | 5 | 2 | 1 | 10 | 1 | - | - | - | - | - | - | - | - |
| b4* adenine (mg) | 1.63 | 0.375 | 0.3 | 19.3 | 0 | - | - | - | - | - | - | - | - |
| b5 pantothenic acid | 5 | 2 | 1 | 15 | 5 | - | - | - | - | - | - | - | - |
| b6 pyridoxine | 25 | 2 | 2 | 6 | 1 | - | - | - | - | - | - | - | - |
| b7 [aka h] biotin | 10 | 2.5 | ? | 30 | 1 | - | - | - | - | - | - | - | - |
| b8* inositol (mg) (myo or lipid) | 10 | 10 | 102 | 25 | 5 | - | - | - | - | - | - | - | - |
| b9 [aka m, b11, r] folic acid | 7 | 4.5 | 6 | 6 | 1 | - | - | - | - | - | - | - | - |
| b10* pABA | ~0 | ~0 | ~0 | >0 | ~0 | - | - | - | - | - | - | - | - |
| b12 [aka t] cyanocobalamin | 0 | 0 | 0 | 50 | 20 | - | - | - | - | - | - | - | - |
| b13* orotic acid (mg) | ~0 | ~0 | ~0 | ~0 | 20 | - | - | - | - | - | - | - | - |
| b14* taurine (mg) | ~0 | ~0 | ~0 | ~0 | 2 | - | - | - | - | - | - | - | - |
| b15* pangamic acid | ~0 | ~0 | ~0 | 0? | ~0 | - | - | - | - | - | - | - | - |
| b16* choline | 2 | 1 | 1 | 11 | 5 | - | - | - | - | - | - | - | - |
| b20* [aka I] l-carnitine | ~0 | ~0 | ~0 | ~0 | 5 | - | - | - | - | - | - | - | - |
| c | 20 | 74 | 117 | 4 | 0 | - | - | - | - | - | - | - | - |
| d | 0 | 0 | 0 | 45 | 0 | - | - | - | - | - | - | - | - |
| e | 1 | 1.5 | 10 | 0 | 2 | - | - | - | - | - | - | - | - |
| f1* linoleic acid omega-6 (g) | .0626 | .09 | .187 | 1.5 | .300 | - | - | - | - | - | - | - | - |
| f2* alphalinoleic acid omega-3 (g) | .0367 | .065 | .0319 | 0.2 | .200 | - | - | - | - | - | - | - | - |
| k | 1 | 1 | 38 | 5 | 0 | - | - | - | - | - | - | - | - |
| q1* coenzyme q10 (mg) | .136 | .075 | .0375 | .625 | .0308 | - | - | - | - | - | - | - | - |
| q2* pyrroloquinoline quinone (mu-g) | 1.768 | ? | 2.025 | .063 | .2101 | - | - | - | - | - | - | - | - |
| q3* queuine (mu-g) | ? | ? | ? | ? | ? | - | - | - | - | - | - | - | - |
| s* salicylic acid (mg) | ~0 | ~1 | ~0.375 | ~0 | ~0 | - | - | - | - | - | - | - | - |
strawberries are also quite variable in price, but you usually get 5-6 days from a carton for $3-4. conversely, you get 8-9 days for about $3.00 worth of kiwi.
i may change my mind if some other component of strawberries necessitates it. but, they don't appear to be high in any specific mineral.
if my intent was an infusion of c with the soy milk, and i'm looking to boost my e quite specifically, it would appear to make more sense to eat two kiwis per day, and leave the strawberries behind.
at
08:54
ice cream is next, and this is highly variable; the only things on the side that are useful to me are the vitamin a content (8%/125 ml) and the vitamin c content (0).
but, ice cream is, of course, mostly milk. it also contains cheese. so, you're going to get some vitamins from it. people forget that.
the reason i brought the ice cream in was that my fat intake is extremely low. it's true that i get upwards of 40% of my daily fat requirement from daily ice cream. it's also true that i get hardly any fat from anywhere else at all, except the dressing & the cheese & the eggs - and the salami, when it exists in my diet, which it doesn't always.
we need a little fat for a lot of reasons. this is just how i get mine - i put some ice cream on my fruit.
& the vitamins don't hurt.
but, how did i get these numbers?
i'm pulling them largely from here:
https://www.sciencedirect.com/science/article/pii/B9780123849472003858
https://nutritiondata.self.com/facts/sweets/5405/2
i also calculated that 200 ml is about 110 mg.
these sites provide a set of averages for vanilla ice cream. so, it's a rough guess, and i'm skipping the actual cherries. for that reason, i'm picking whole numbers - 1, 5, 10, etc and rounding down to be safe. but, it's a loose contribution - and it gets a missed point across, which is that, in moderation, ice cream is a great source of nutrients.
it's just frozen milk.
you could freeze it yourself, if you had the time.
the other thing to point out is that this brand of ice cream does not have eggs in it. it's not clear if some of the rdis assume the presence of eggs or not, and that is another reason to lowball as much as possible.
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. 250*.15 = 37.5 ml (or 110*.15 = 16.5 mg)
2) 25% solids. 250*.25 = 62.5 ml (or 110*.25 = 27.5 mg)
i'm going to treat the cream more like yogurt, which is 3.5 mg/100ml. 3.5*.375 = 1.3125 mg
https://www.sciencedirect.com/science/article/pii/S0022030269868566
and, the solids.....these numbers are all over the place....so i'm going to take an average of the extremes, which is 66 mg/100mg. but, i'm pulling it from an analysis of cheese. 66*.275 = 18.15 mg
but, ice cream is, of course, mostly milk. it also contains cheese. so, you're going to get some vitamins from it. people forget that.
the reason i brought the ice cream in was that my fat intake is extremely low. it's true that i get upwards of 40% of my daily fat requirement from daily ice cream. it's also true that i get hardly any fat from anywhere else at all, except the dressing & the cheese & the eggs - and the salami, when it exists in my diet, which it doesn't always.
we need a little fat for a lot of reasons. this is just how i get mine - i put some ice cream on my fruit.
& the vitamins don't hurt.
but, how did i get these numbers?
i'm pulling them largely from here:
https://www.sciencedirect.com/science/article/pii/B9780123849472003858
https://nutritiondata.self.com/facts/sweets/5405/2
i also calculated that 200 ml is about 110 mg.
these sites provide a set of averages for vanilla ice cream. so, it's a rough guess, and i'm skipping the actual cherries. for that reason, i'm picking whole numbers - 1, 5, 10, etc and rounding down to be safe. but, it's a loose contribution - and it gets a missed point across, which is that, in moderation, ice cream is a great source of nutrients.
it's just frozen milk.
you could freeze it yourself, if you had the time.
the other thing to point out is that this brand of ice cream does not have eggs in it. it's not clear if some of the rdis assume the presence of eggs or not, and that is another reason to lowball as much as possible.
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. 250*.15 = 37.5 ml (or 110*.15 = 16.5 mg)
2) 25% solids. 250*.25 = 62.5 ml (or 110*.25 = 27.5 mg)
i'm going to treat the cream more like yogurt, which is 3.5 mg/100ml. 3.5*.375 = 1.3125 mg
https://www.sciencedirect.com/science/article/pii/S0022030269868566
and, the solids.....these numbers are all over the place....so i'm going to take an average of the extremes, which is 66 mg/100mg. but, i'm pulling it from an analysis of cheese. 66*.275 = 18.15 mg
https://www.sciencedirect.com/science/article/pii/S0022030278836339
that is 1.3125 + 18.15 = ~ 20 mg.
as it turns out, that's about the same as a metric cup of milk.
here is the source for taurine, also making it's first appearance:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813349/
here's l-carnitine data, for the first time:
https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/
as .7 mg/kg is near the bottom or middle of the range for yogurt, cream and curd, there is reason to think that's about right for ice cream, too. presuming 40% milk,
.7*(.110*.4) = .0308 mg
https://www.researchgate.net/publication/42346563_Coenzyme_Q10_Contents_in_Foods_and_Fortification_Strategies
lastly, the fda has a document on pqq up here:
https://www.fda.gov/media/108768/download
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.
* not really.
- so nice vanilla soy milk
- chapman's black cherry ice cream
what's the conclusion with the fruit bowl?
a - 26%
b1 - 18%
b2- 43%
b3 - 19%
b5 - 28%
b6 - 36%
b7 - 43.5%
b9 - 24.5%
b12 - 70%
choline - 20%
c - 215%
d - 45%
e - 14.5%
omega-6: 2.1396 g
omega-3: 0.5336 g
ratio: 4:1 <----- not terrible
k - 45%
that's without blueberries & raspberries, which i'm currently questioning the necessity of in the face of expanding to a daily salad bowl.
i knew that the flavonones were overrated, but i threw them in for the taste, mostly. i was looking more seriously at blueberry juice and then couldn't find any worth buying, and got used to buying the fruit, loose. i think i assumed there were more bs than there really are. that doesn't seem to have been useful in hindsight. and it was partly even the phytoestrogens that attracted me, with the raspberries. neither add much of anything useful, when analyzed more carefully. so, we'll see if i see a use for them in the end, or not. but, in both cases, i just tossed them in for the taste, not out of a deeper analysis. that might have to change, as i budget more carefully for nutrition.
the major purpose of the fruit bowl was to combine the nutritional value of a daily glass of soy milk with the vitamin c content of strawberries, and then kiwis, and then both. the bananas were thrown in for extra b and extra potassium.
can i target that a little better?
well, let's see if i can get a bit of that up a tad before i move to the salad bowl.
as it turns out, that's about the same as a metric cup of milk.
here is the source for taurine, also making it's first appearance:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813349/
here's l-carnitine data, for the first time:
https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/
as .7 mg/kg is near the bottom or middle of the range for yogurt, cream and curd, there is reason to think that's about right for ice cream, too. presuming 40% milk,
.7*(.110*.4) = .0308 mg
https://www.researchgate.net/publication/42346563_Coenzyme_Q10_Contents_in_Foods_and_Fortification_Strategies
lastly, the fda has a document on pqq up here:
https://www.fda.gov/media/108768/download
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.
| banana 8" | strawberries 75 g | kiwi 75 g | soy milk 250 ml | cherry ice cream 200 ml | red pepper 1 | tomato 1 | caesar 200 ml | eggs 2 | cheese 50 g | margarine 1 tbsp | whole wheat bread + germ 1 slice | sum | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| a | 2 | 0 | 1 | 10 | 13 | - | - | - | - | - | - | - | - |
| b1 thiamine | 3 | 2 | 1 | 8 | 5 | - | - | - | - | - | - | - | - |
| b2 [aka g, j] riboflavin | 6 | 1 | 1 | 25 | 10 | - | - | - | - | - | - | - | - |
| b3 niacin | 5 | 2 | 1 | 10 | 1 | - | - | - | - | - | - | - | - |
| b4* adenine (mg) | 1.63 | 0.375 | 0.3 | 19.3 | 0 | - | - | - | - | - | - | - | - |
| b5 pantothenic acid | 5 | 2 | 1 | 15 | 5 | - | - | - | - | - | - | - | - |
| b6 pyridoxine | 25 | 2 | 2 | 6 | 1 | - | - | - | - | - | - | - | - |
| b7 [aka h] biotin | 10 | 2.5 | ? | 30 | 1 | - | - | - | - | - | - | - | - |
| b8* inositol (mg) (myo or lipid) | 10 | 10 | 102 | 25 | 5 | - | - | - | - | - | - | - | - |
| b9 [aka m, b11, r] folic acid | 7 | 4.5 | 6 | 6 | 1 | - | - | - | - | - | - | - | - |
| b10* pABA | ~0 | ~0 | ~0 | >0 | ~0 | - | - | - | - | - | - | - | - |
| b12 [aka t] cyanocobalamin | 0 | 0 | 0 | 50 | 20 | - | - | - | - | - | - | - | - |
| b13* orotic acid (mg) | ~0 | ~0 | ~0 | ~0 | 20 | - | - | - | - | - | - | - | - |
| b14* taurine (mg) | ~0 | ~0 | ~0 | ~0 | 2 | - | - | - | - | - | - | - | - |
| b15* pangamic acid | ~0 | ~0 | ~0 | 0? | ~0 | - | - | - | - | - | - | - | - |
| b16* choline | 2 | 1 | 1 | 11 | 5 | - | - | - | - | - | - | - | - |
| b20* [aka I] l-carnitine | ~0 | ~0 | ~0 | ~0 | 5 | - | - | - | - | - | - | - | - |
| c | 20 | 74 | 117 | 4 | 0 | - | - | - | - | - | - | - | - |
| d | 0 | 0 | 0 | 45 | 0 | - | - | - | - | - | - | - | - |
| e | 1 | 1.5 | 10 | 0 | 2 | - | - | - | - | - | - | - | - |
| f1* linoleic acid omega-6 (g) | .0626 | .09 | .187 | 1.5 | .300 | - | - | - | - | - | - | - | - |
| f2* alphalinoleic acid omega-3 (g) | .0367 | .065 | .0319 | 0.2 | .200 | - | - | - | - | - | - | - | - |
| k | 1 | 1 | 38 | 5 | 0 | - | - | - | - | - | - | - | - |
| q1* coenzyme q10 (mg) | .136 | .075 | .0375 | .625 | .0308 | - | - | - | - | - | - | - | - |
| q2* pyrroloquinoline quinone (mu-g) | 1.768 | ? | 2.025 | .063 | .2101 | - | - | - | - | - | - | - | - |
| q3* queuine (mu-g) | ? | ? | ? | ? | ? | - | - | - | - | - | - | - | - |
| s* salicylic acid (mg) | ~0 | ~1 | ~0.375 | ~0 | ~0 | - | - | - | - | - | - | - | - |
* not really.
- so nice vanilla soy milk
- chapman's black cherry ice cream
what's the conclusion with the fruit bowl?
a - 26%
b1 - 18%
b2- 43%
b3 - 19%
b5 - 28%
b6 - 36%
b7 - 43.5%
b9 - 24.5%
b12 - 70%
choline - 20%
c - 215%
d - 45%
e - 14.5%
omega-6: 2.1396 g
omega-3: 0.5336 g
ratio: 4:1 <----- not terrible
k - 45%
that's without blueberries & raspberries, which i'm currently questioning the necessity of in the face of expanding to a daily salad bowl.
i knew that the flavonones were overrated, but i threw them in for the taste, mostly. i was looking more seriously at blueberry juice and then couldn't find any worth buying, and got used to buying the fruit, loose. i think i assumed there were more bs than there really are. that doesn't seem to have been useful in hindsight. and it was partly even the phytoestrogens that attracted me, with the raspberries. neither add much of anything useful, when analyzed more carefully. so, we'll see if i see a use for them in the end, or not. but, in both cases, i just tossed them in for the taste, not out of a deeper analysis. that might have to change, as i budget more carefully for nutrition.
the major purpose of the fruit bowl was to combine the nutritional value of a daily glass of soy milk with the vitamin c content of strawberries, and then kiwis, and then both. the bananas were thrown in for extra b and extra potassium.
can i target that a little better?
well, let's see if i can get a bit of that up a tad before i move to the salad bowl.
at
05:57
they lied to me.
it may ruin their floor - i'm already seeing weak spots.
and, it might cost them thousands of dollars a month in heating bills.
but, i have no empathy for them; i came here under very specific conditions, and those conditions were presented to me dishonestly.
they deserve what they get.
it may ruin their floor - i'm already seeing weak spots.
and, it might cost them thousands of dollars a month in heating bills.
but, i have no empathy for them; i came here under very specific conditions, and those conditions were presented to me dishonestly.
they deserve what they get.
at
04:25
the idiots up there seem to thing i'm going to give up.
i couldn't even move, due to the pandemic, if i wanted to.
the shower is going to be running 20 hours/day until march. and, they'll have to deal with it.
i couldn't even move, due to the pandemic, if i wanted to.
the shower is going to be running 20 hours/day until march. and, they'll have to deal with it.
at
04:23
soy milk is the next thing in the list, and this is a little different because it's strictly regulated. the nutritional content of fruit is generally an estimate, and will depend on lots of stuff - so i want to overshoot, to compensate. but, soy milk is produced in a lab, and we're a little more clear that it's close to exact.
so, i've italicized the numbers that are actually on the carton; the others are scavenged, and are often somewhat questionable. the biotin number, for example, is an average scavenged from a korean journal. who knows if it's even close, but it's what i could find. the takeaway is likely that there is a fair amount in there, even if it's not clear how much. & etc.
inositol seems to be a hard thing to find data for. we can create it, so we don't need it in our diet. but, i'd like to have some idea how much i'm getting, anyways. i spent most of the day trying to figure this out; soy is high in phytic acid, which is how some plants use inositol, but it doesn't seem to be bioavailable in animals (instead, we produce phytic acid inside the cell from introduced inositol, which either comes from sugar or from a phospholipid source, which is bioavailable). the brand i use does not seem to process the soy at all, or use it to produce lecithin. so, i needed to figure out how much phosphatidylinositol appears in soy beans and i wasn't getting anywhere, partly because there's some pseudo-science and propaganda about phytic acid being an "anti-nutrient" out there and the soy industry seems to have suppressed the data. that's not what i want; i want the lipid content.
after a few dead ends, i think i've found the right answer
(1) i found a claim that 15% of soybean oil is this specific lipid. as 35% of the oil is choline, and there's about 57 mg of choline in the beans, if the ratio remains the same in the whole beans then there's about 25 mg of usable inositol, along side what appears to be a large amount of unusable phytic acid.
x*.35 = 57 <----> x = 57/.35 = 163.
then, 163*.15 = 25.
(2) a direct measurement of 287 mg/100g in unprocessed whole soybeans. as there's 6-7 g of soy protein in 250 ml of soy milk, that would suggest roughly 20 mg of usable inositol in that amount. it's roughly consistent.
i'm going to go with the higher number because the phytic acid provides some inositol.
this doesn't affect fruits like banana, strawberries or kiwi because the inositol is in the form of myoinositol, and they have essentially no measurable phytic acid.
i'm hoping to find a source for the paba content of soy milk later, but it's something we turn into b9.
i've also fixed some botched conversion factors, which i'm awful at and may have to do again.
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.
* not really.
- so nice vanilla soy milk
- chapman's black cherry ice cream
so, i've italicized the numbers that are actually on the carton; the others are scavenged, and are often somewhat questionable. the biotin number, for example, is an average scavenged from a korean journal. who knows if it's even close, but it's what i could find. the takeaway is likely that there is a fair amount in there, even if it's not clear how much. & etc.
inositol seems to be a hard thing to find data for. we can create it, so we don't need it in our diet. but, i'd like to have some idea how much i'm getting, anyways. i spent most of the day trying to figure this out; soy is high in phytic acid, which is how some plants use inositol, but it doesn't seem to be bioavailable in animals (instead, we produce phytic acid inside the cell from introduced inositol, which either comes from sugar or from a phospholipid source, which is bioavailable). the brand i use does not seem to process the soy at all, or use it to produce lecithin. so, i needed to figure out how much phosphatidylinositol appears in soy beans and i wasn't getting anywhere, partly because there's some pseudo-science and propaganda about phytic acid being an "anti-nutrient" out there and the soy industry seems to have suppressed the data. that's not what i want; i want the lipid content.
after a few dead ends, i think i've found the right answer
(1) i found a claim that 15% of soybean oil is this specific lipid. as 35% of the oil is choline, and there's about 57 mg of choline in the beans, if the ratio remains the same in the whole beans then there's about 25 mg of usable inositol, along side what appears to be a large amount of unusable phytic acid.
x*.35 = 57 <----> x = 57/.35 = 163.
then, 163*.15 = 25.
(2) a direct measurement of 287 mg/100g in unprocessed whole soybeans. as there's 6-7 g of soy protein in 250 ml of soy milk, that would suggest roughly 20 mg of usable inositol in that amount. it's roughly consistent.
i'm going to go with the higher number because the phytic acid provides some inositol.
this doesn't affect fruits like banana, strawberries or kiwi because the inositol is in the form of myoinositol, and they have essentially no measurable phytic acid.
i'm hoping to find a source for the paba content of soy milk later, but it's something we turn into b9.
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.
| banana 8" | strawberries 75 g | kiwi 75 g | soy milk 250 ml | cherry ice cream 200 ml | red pepper 1 | tomato 1 | caesar 200 ml | eggs 2 | cheese 50 g | margarine 1 tbsp | whole wheat bread + germ 1 slice | sum | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| a | 2 | 0 | 1 | 10 | 13 | - | - | - | - | - | - | - | - |
| b1 thiamine | 3 | 2 | 1 | 8 | - | - | - | - | - | - | - | - | - |
| b2 [aka g, j] riboflavin | 6 | 1 | 1 | 25 | - | - | - | - | - | - | - | - | - |
| b3 niacin | 5 | 2 | 1 | 10 | - | - | - | - | - | - | - | - | - |
| b4* adenine (mg) | 1.63 | 0.375 | 0.3 | 19.3 | - | - | - | - | - | - | - | - | - |
| b5 pantothenic acid | 5 | 2 | 1 | 15 | - | - | - | - | - | - | - | - | - |
| b6 pyridoxine | 25 | 2 | 2 | 6 | - | - | - | - | - | - | - | - | - |
| b7 [aka h] biotin | 10 | 2.5 | ? | 30 | - | - | - | - | - | - | - | - | - |
| b8* inositol (mg) (myo or lipid) | 10 | 10 | 102 | 25 | - | - | - | - | - | - | - | - | - |
| b9 [aka m, b11, r] folic acid | 7 | 4.5 | 6 | 6 | - | - | - | - | - | - | - | - | - |
| b10* pABA | ~0 | ~0 | ~0 | >0 | - | - | - | - | - | - | - | - | - |
| b12 [aka t] cyanocobalamin | 0 | 0 | 0 | 50 | - | - | - | - | - | - | - | - | - |
| b13* orotic acid | ~0 | ~0 | ~0 | ~0 | - | - | - | - | - | - | - | - | - |
| b14* taurine | ~0 | ~0 | ~0 | ~0 | - | - | - | - | - | - | - | - | - |
| b15* pangamic acid | ~0 | ~0 | ~0 | 0? | - | - | - | - | - | - | - | - | - |
| b16* choline | 2 | 1 | 1 | 11 | - | - | - | - | - | - | - | - | - |
| b20* [aka I] l-carnitine | ~0 | ~0 | ~0 | ~0 | - | - | - | - | - | - | - | - | - |
| c | 20 | 74 | 117 | 4 | - | - | - | - | - | - | - | - | - |
| d | 0 | 0 | 0 | 45 | - | - | - | - | - | - | - | - | - |
| e | 1 | 1.5 | 10 | 0 | - | - | - | - | - | - | - | - | - |
| f1* linoleic acid omega-6 (g) | .0626 | .09 | .187 | 1.5 | - | - | - | - | - | - | - | - | - |
| f2* alphalinoleic acid omega-3 (g) | .0367 | .065 | .0319 | 0.2 | - | - | - | - | - | - | - | - | - |
| k | 1 | 1 | 38 | 5 | - | - | - | - | - | - | - | - | - |
| q1* coenzyme q10 (mg) | .136 | .075 | .0375 | .625 | - | - | - | - | - | - | - | - | - |
| q2* pyrroloquinoline quinone (mu-g) | 1.768 | ? | 2.025 | .063 | - | - | - | - | - | - | - | - | - |
| q3* queuine (mu-g) | ? | ? | ? | ? | - | - | - | - | - | - | - | - | - |
| s* salicylic acid (mg) | ~0 | ~1 | ~0.375 | ~0 | - | - | - | - | - | - | - | - | - |
* not really.
- so nice vanilla soy milk
- chapman's black cherry ice cream
at
01:57
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