so, i may not agree with everything that all of the protesters say, but i do stand with them.

and, i know my enemy.

my enemy is conservatism; my enemy is brian pallister.

this isn't a space that questions the existence of covid-19, it's a space that tries to put the statistics around the pandemic in a clearer perspective. i don't want to argue about facts - i'm the one that wants to make sure they're as clear as possible, here. i want to argue about conclusions, deductions and how the ideas being presented are analyzed.

i want to have an ideological debate, not a debate about facts or truths.

....because i am a libertarian, and not a conservative.

it's hard to get mad with conservatives for being conservatives, even if i think they're comprehensively wrong about everything, in a truly systematic way.

at least they're honest.

at least they know who and what they are.

see, this is what a conservative sounds like.

and, it's the literal, direct opposite of everything i breathe and feel.

https://www.cbc.ca/news/canada/manitoba/pallister-business-supports-covid-19-1.5803865

i dunno; maybe somebody was too fucking stupid to understand what i said and thought i said something else.

wouldn't be the first or last time....

but, that was the comment - pointing out that the contemporary fake left is just a mirror image of alex jones. and, not figuratively, and not in a way intended to provoke - it was a literal, direct comparison. because it's the literal, actual truth...

specifically, glenn was talking about the contemporary left-wing conspiracy theory that the gummamint is gonna round up all the 'imgrints and put them in camps.

it's alex jones and his fema camp line - verbatim.

and, it's what is on democracy now!, nowadays.

this was about three weeks ago, and the last thing previously.

so, somebody really didn't like me comparing amy goodman to alex jones. but, it's true, nowadays - they're just two sides of the same coin.

this was the last thing i posted before the thing shut down, temporarily - and i still don't know why.

fwiw, the comments reapppeared.

karenning is a human rights violation in ontario, if committed within the context of property management.

the karen i'm suing has roughly 24 hours to respond before she defaults and is declared guilty of one count of karenning..

it's not clear what the penalty will be, yet.

the solstice, however, is something to celebrate and it is long past time that we refocused our holiday seasons on the astronomical events that actually define them.

this is a rebirth, a new beginning. there is value in observing that, even if it is better observed in pagan terms than in puritanical ones.

i would teach them the difference between what you want and what you need.

i would teach them to reject worldly pleasures and bourgeois trivialities.

....and i wouldn't make them wait until the end of the year to get what they need, either.

....and i would teach them that the most important gifts are the ones you prepare for yourself, not the ones you prepare for others.

i wouldn't have to tell my kids that santa doesn't exist because i wouldn't tell them stupid lies to begin with.

i would teach them about the historical odin, from birth.

that's right - i oppose santa claus because it's a christian perversion of paganism.

let's step up the war to eradicate christmas by putting the yule back in yuletide.

cancelling the creepy santa claus at the mall ritual is something i can support, at least. it's almost sacrilegious, in the sense of it being a form of odin-worship, and it really just gives the perverts free access to kids.

in strictly non-literal terms, odin is more likely to come rap-rapping on your chamber door than to show up at the mall and ask you to jump on his cock; reclaiming the old traditions from the blasted fucking christians, in context, requires you to be a little more observational in your recognition of the spirit of hermes. you're supposed to feel it, and know it when you do - and you can know your mind is playing tricks on you and still get something out of it. you don't have to take it all that seriously.

so, fuck santa, anyways.

f1 is next, but i'm dropping a quick typeset update in here. there were a few minor issues that are now fixed, but note that i'm adding the minerals to the chart, and i'm actually going to get that data in, first, before i get to finalizing the pasta bowl. i've also taken some time to make sure i haven't skipped any pseudo-vitamins and, while i'll take requests, i think i've got everything i can find, for now. entering minerals & then amino acid will let me understand any holes i need to fix before i get too invested into it...

i am considering readding q3, as i've found a better source, but that isn't decided, yet. i've otherwise exhausted everything i can find, but i'm keeping an open mind about it. these qs and the s look serious.

when i get to the elements, i will begin with hydrogen and work forwards.

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 (0:00)							coffee
		gua va raw cut 1-2 30 g	ban ana raw cut 1 118 g	str awb err ies raw cut 4-8 100 g	avo cado raw cut 2 150 g	kiwi raw cut 1 69 g	van soy milk 1.6 cups 400 ml	cherry ice cream 1 scoop 150 ml (82.5 g)	che rry yog urt 2 tbsp 50 g	nut yst 1 big tsp 3+ g	vec tor fort crl 1/4 cup 15 g	all bran 3/4 cups 45 g	grd flax seed 1 tbsp 7 g	sum	red pep per raw cut 1 200 g	dur um wht fet 55 g + h20	med chd chs raw cut 60 g	car rot raw cut 1 110 g	beet raw cut 1 82 g	hull hemp seed 1 tbsp 10 g	yog urt	nut yst 1 med tsp 3 g	lime raw cut with pith 1 67 g	sum	frd egg 2* 70 g	med chd chs raw slic 30 g	mar gar ine 2 tsp 10 g	whl wht brd w/ grm + flax raw 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	ul
	raison d'etre	b5,8 c	b5,7 b20 c	b5,9 c	b3,5 b7,8 b9,16 b20 c e,k f1	b5,8 b20 c e,k	a b3,4 b5,7 b9,12 b16 b20 d f1,f2	a b5,7 b12,13 b16 b20	a b5 b12 b20	b1,2 b3,4 b5,6 b7,9 b12 b16	a b5,7 b9 b15 b20 e f1	b3,5 b7,8 b9 b15 b16 b20 e	b7 f2		b3,4 b8,9 c	b3,8 b9	a b12 b13	a b3	b9 b15	b3 o-3	b5 b12 b16 d	b1,2 b3,4 b6,8 b9 b12	b8		a b2,7 b12 b16 d	a b12 b13	d	o-3	b2,7 b12	c		caf fei ne
	calories	20.4	105	32	240	42	96	168	17.5	11.25	59.2	125	37.4	953.75	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	cost	.40	.15	.77	.96	.39	.99	.43	.19	.13	.14	.39	.04	$4.98	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
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	~ 4.1 %	0	0	35.5 r:32.5 c:3	314 μg	~ 1.15 μg	30 %	918.5 μg	1.64 μg	0	-	0	1.34 μg	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	261.5 r:120.5 c:141	r:300 c:-
	b1 thiamin (1.2 mg)	.0201 mg	.037 mg	.024 mg	0.101 mg	.019 mg	12.8 %	.033825 mg	3 %	~ 155 %	~ 5.45 %	75 %	.115 mg	281 u:29	.108 mg	~ 46 %	.0174 mg	.0726 mg	.025 mg	.1275 mg		~ 155 %	.02 mg	232 u:31	0.06 mg	.0087 mg	0	10.5 %	~ 103 %	-	119 u:5.5	0.1 mg	3 %	11 u:8	643	-
	b2 [g, j] riboflavin (1.3 mg)	.012 mg	.086 mg	.022 mg	.195 mg	.017 mg	40 %	.198 mg	5 %	~ 144 %	~ 6.54 %	12.5 %	.011 mg	250 u:41.5	.17 mg	~ 22.5 %	.2568 mg	.0638 mg	.033 mg	.0285 mg	-	~ 144 %	.013 mg	209.5 u:43	.684 mg	.1284 mg	0	3 %	~ 96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	672.5	-
	b3 niacin (16 mg)	.3252 mg	.785 mg	.386 mg	2.61 mg	.235 mg	16 %	.0957 mg	.059 mg	~ 65 %	~ 9.82 %	31.25 %	.216 mg	152 n:60.5 f:91.5	1.958 mg	~ 36 %	.0354 mg	1.0813 mg	.274 mg	0.92 mg	-	~ 65 %	.134 mg	128.5 n:27.5 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	343.5 n:97.5 f:246	f:200 each
	b4* adenine (75 mg)	?	1.416 mg	0.5 mg	15.9 mg	?	30.88 mg	~ 1.94494 mg	1.025 mg	49.38 mg	0.6 mg	1.8 mg	?	138	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	323	-
	b5 pantothenic acid (5 mg)	.1353 mg	.394 mg	.125 mg	2.08 mg	.126 mg	24 %	.479325 mg	.194 mg	2.25 %	~ 5.18 %	10 %	.069 mg	113.5 u:72	.634 mg	.23705 mg	.246 mg	.3003 mg	.127 mg	.056 mg		2.25 %	.145 mg	37 u:35	2.292 mg	0.123 mg	0	5 %	1.5 %	-	54.5 u:48	1.808 mg	6 %	42 u:36	247	-
	b6 pyridoxine (1.7 mg)	.033 mg	.433 mg	.047 mg	.386 mg	.043 mg	9.6 %	.0396 mg	.029 mg	~ 133 %	~ 6.82 %	12.5 %	.033 mg	223 u:61	.582 mg	.0781 mg	.0396 mg	.1518 mg	.055 mg	.06 mg		~ 133 %	.029 mg	191.5 u:58.5	.255 mg	.0198 mg	0	3.5 %	~ 88 %	-	107.5 u:16	~ 0	2 %	2	524	5882
	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 %	~ 23.4 %	7.515 μg	2.52 μg	183 u:114.5	6.6 μg	.22 μg	1.038 μg	5.5 μg	~ 0 μg	2.73 μg		45 %	.335 μg	92 u:47	~ 58.33 μg	.519 μg	~ 4.547 μg	3 %	30 %	-	214 u:181	0	~ 11 %	11	500	-
	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	114 mg	41.25 mg	5.4 mg	13.2 mg	9.84 mg	-		14.85 mg	129.98 mg	33	12.6 mg	2.7 mg	~ 16 mg	52.54 mg	9.9 mg	-	9	-	-	~ 0	82	-
	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	~ 35.5 %	~ 9.27 %	12.5 %	6.09 μg	120 n:62.5 f:57.5	92 μg	~ 39 %	16.2 μg	20.9 μg	89.4 μg	1.1 μg		~ 35.5 %	5.36 μg	130.5 n:56 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	304.5 n:149 f:155.5	f:400
	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	0	0	.66 μg	0	0	0	-	187.5 %	0	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	731 n:131 f:600	-
	b13* orotic acid (10 mg)	-	-	-	-	-	-	~ 12.89 mg	~ 2.578 mg	-	-	-	-	155	-	-	~ 37 mg	-	-	-	>	-	-	370	-	~ 18 mg	-	-	-	-	180	-	-	-	705
	b14* taurine (100 mg)	0	0	0	0	0	0	1.5675 mg	1.65 mg	0	0	0	0	3.2 --->	0	0	0	0	0	-	~ 5 mg	0	-	-	0	0	>0	0	0	0	-	0	>0	-	-
	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	.2 mg	77 mg	.42 mg	.44 mg	106 mg	-	-	0	.088 mg	33	.414 mg	.21 mg	.01 mg	~ 74.522 mg	0	-	13.5	.7 mg	.8 mg	0	81.5	150
	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	11.2 mg	8.25 mg	9.9 mg	9.68 mg	4.92 mg	-	-	12.3 mg	3.42 mg	11	438 mg	4.95 mg	1.1 mg	9.99 mg	8.2 mg	-	84	18.52 mg	24.576 mg	8	142	150
	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	?	.43175 mg	2 mg	.44 mg	~ 0 mg	?	~ 6 mg	.072 mg	?	-->	.56 mg	1 mg	.105 mg	.2997 mg	.0489 mg	-	-->	~ 0 mg	~ 0 mg	-->	92	t:162 < 35 each
	c ascorbate (90 mg)	68.4 mg	10.3 mg	58.8 mg	15 mg	64 mg	0	0	0	0	~ 6.82 %	0	.042 mg	247 u:240.5	255.4 mg	0 %	0 %	6.49 mg	4.02 mg	0.05 mg	-	0	19.5 mg	317 (all u)	0	0	0	0	0		0	0	0	0	564	2222
	d calciferol (15 μg)	0	0	0	0	0	d2: 72 %	d3: .165 μg	d3: 7.5 %	0	d3: ~ 1.64 %	0	0	82 u:1.1 d2:72 d3:10	0	0	d3: .36 μg	0	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	153 d2:90 d3:63	666
	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	~ 9.82 %	.5355 mg	0.022 mg	48 n: 38.5	3.16 mg	-	.468 mg	.726 mg	.0328 mg	.313 mg	0	0	.147 mg	54 n:54	1.8 mg	.234 mg	20 %	1.5 %	0		35 n:35	0	0	0	137 n:137	6666
	f1* linoleic acid omega-6 (17 mg)	.0864 g	.0543 g	.09 g	2.534 g	.17 g	2.24 g	.226875 g	.0125 g	0	~ .327 g	.8361 g	.414 g	6.991175 g 41.1%	.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)	.0336 g	.0319 g	.065 g	.165 g	.029 g	.32 g	.14685 g	.005 g	0	~ .055 g	.0639 g	1.597 g	2.51225 g 157.02 %	.041	.024	.219	.0014	-	.93	-	0	-	1.2154	.228	.1095	.5	.75	0	-	1.5875	~0	.12	.12	5.45
	f1:f2 ratio	-	-	-	-	-	-	-	-	-	-	-	-	2.78	-	-	-	-	-	-	2:1	-	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02	4:1
	k (fat sol) (120 μg)	.78 μg	.59 μg	2.2 μg	31.5 μg	27.5 μg	11.664 μg	.2475 μg	.1 μg	0	μg	2.34 μg	.301 μg	64	10	1	1	12	-	0	-	0	-	24	9	.5	10	.5	0	-	20	0	2	2	110	<67 each
	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	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
e l e m e n t s	f fluorine (4 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	na sodium (420 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	mg magnesium (2300 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	p phosphorus (1250 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	s sulfur (?)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	cl chlorine (2.3 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	k potassium (3400 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	ca calcium (1300 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	cr chromium (.035 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	mn manganese (2.3 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	fe iron (18 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	cu copper (.9 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	zn zinc (11 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	se selenium (.055 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	mo molybdenum (.045 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	i iodine (.15 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal. <300% pre-formed, daily.

- b1 (thiamin): 125% w/ each meal. no upper limit..

- b2 (riboflavin): 131% w/ each meal. no upper limit.

- b3 (niacin): 125% w/ each meal, but not more than 200% in fortified sources.

- *b4 (adenine): 75 mg w/ each meal. excess (ie carnivore diet) could potentially trigger gout, not of concern to myself.

- b5 (pantothenic acid): 110% w/ each meal. no upper limit.

- b6 (pyridoxine complex): 118% w/ each meal. no meaningful upper limit - it's set at 5882% of the rdi.

- b7 (biotin): 171% w/ each meal, with 857% total as a goal. no upper limit.

- *b8 (inositol): 300 mg w/each meal, 1200 mg total. no upper limit.

- 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. no upper limit.

- *b13 (orotic acid): 10 mg w/ each meal. no understood upper limit, but excess dairy is bad for heart health.

- *b14 (taurine): 30 mg w/ each meal, 120 mg total <----subject to review, may opt for 120 total, in the end.

- *b15 (betaine): 165 mg w/ each meal, 660 mg total. stay under 825 mg.

- *b16 (choline): 30% + per meal, 120% total. stay under 150%.

- *b20 (l-carnitine): at least 29 mg per day total, but no more than 47 mg per day. between 8.7 & 10 mg/meal, ideally.

- c (ascorbic acid): 234% w/ each meal, 700% total. no meaningful upper limit. (stay below 2222%)

- d (calciferol): 40% + per meal, 160% total. 120%+ d3, total. stay below 666%.

- e (tocopherol): 40% + per meal, w/ 30%+ natural per meal. 160% total. 120%+ natural, total. stay below 6666%.

- *f1 (omega-6s):

- *f2 (omega-3s): 

- k: 30% + per meal, should not exceed 70%/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:

- 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

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- frank's red hot sauce

- natur-a vanilla soy milk (regular)

- astro biobest plain probiotic yogurt 

- 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

- natur-a chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

- algae oil for dpa/eha.

 2 ) pasta salad bowl:

- yogurt is high in b5 and b8 and b12 and choline and d.

- one tbsp of imitation bacon bits (isoflavones, maybe)

- garlic cloves (probably for phytonutrients)

- oregano & pepper (probably for phytonutrients)

- 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.

- sunflower seeds (raw, hulled) (1 tbsp) <---for b5, mostly, but other things too

- pro-biotic yogurt (2 tbsp)   <------b5, mostly

- 1-2 tbsp of yellow mustard [experiment]

- 25-30 ml of frank's red hot sauce (original) [experiment]

- some pasta water (1/4 cup?)

- a dash of celery salt [experiment]

- a healthy amount of black pepper [experiment]

- anchovy paste for omega-3

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

==========

remaining items to enter or investigate:

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

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:
3) lipoic acid amino acids
4) glutathione precursors amino acids
5) ergothioneine  (cannot synthesize)   

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