if ryan doesn't exist, she lied to the tribunal last week in saying he does. if he does exist, she lied to it today in claiming he doesn't.
she's literally told the tribunal both things; one of them is false.
it's clear to me that he does exist. but, from this tribunal's perspective, that's almost trivial.
so, what does the judge do, then, when the defendant is clearly of no credibility, at all, whatsoever? what's the point, when she's demonstrated that she'll lie in the most easily discernible and flatly sociopathic means possible?
if i was the judge, that would be game over - she might think that was smart, but it ought to be instantly fatal. one way or the other, that's a straight-faced lie to the tribunal.
somebody might be reading this, given the quick turnaround time.
we'll have to see what the tribunal does. but, it's obvious to me that the woman just got caught in a lie to the tribunal, and is now trying to walk it back by lying even further - and what i told them is i'm not buying it, and that i look forward to calling ryan to testify.
what a tangled web we weave, eh?
and, now, caught in a lie, the karen is claiming ryan doesn't exist, once again.
she has now both told the tribunal that she is not representing ryan, and that she is ryan. so, is she dishonest or schizophrenic?
my stomach is not reacting, and that is very good. so, i'm going to get my foia in next time i'm out.
the karen's accomplice did not respond to the tribunal, either. the deadline was today.
they're really not helping themselves.
the meal is consumed without any exploding, at least. we'll see how long it lasts for.
no, listen.
i was the one out there calling jimmy a fucking idiot when he argued you should vote for trump over clinton, because it would create a leftwing push. no, i said - if you put trump in power, you're going to create a big tent movement rooted in the so-called centre, which is really the far-right, and you'll end up with the most right-wing democrat since andrew jackson. and, that's exactly what happened. rather, if you want to stimulate a leftist revolt, it has to be against the democrats, themselves.
i made the opposite argument this year, as dore fell in line - that if the choice is between electing biden in 2020 and having to accept harris in 2024 or holding out for a better option in 2024 (and an almost certain democrat win after eight years), you should hold out for a better option. ultimately, that better option probably still wouldn't be good enough, and would still require a revolt. but, biden is just so awful....
and, we'll have to see how bad biden ends up. i can't say it looks promising, so far.
so, i'm used to calling jimmy dore a fucking fool. but, a broken clock is right twice a day. he's got this one right - you force the vote and make people disclose.
jimmy is tactically correct, which is unusual, but not for the reasons he claims. what this does is draw out the votes - it lets everybody see who stands where on this issue. this will clarify which members ought to get primaried. to the extent that she's right that the votes aren't there, that needs to be rectified by replacing the nos with yeses.
so, i'm down to what i think is base:
- pasta
- peppers
- carrots
- beets
- soy
- cheese
- yeast
- pepper
- hot sauce
no seeds. no fish. no yogurt. no lime. no garlic. no weird sauces or spices. if i react to this, it's some kind of interaction or something.
if i don't, i'll add one further item tomorrow and go from there.
if you were to ask all of these millennial progressives about tipper gore and the pmrc today, they'd all tell you she was ahead of her time, that the backlash against her was rooted in misogyny and she deserves some kind of award for her trailblazing work in eliminating microaggressions from art.
and, woodrow wilson would have loved her, too.
we've got blinders on about this - we need to stop pretending that progressives are on the left. they never were...
so, the eggs went down well, but i slept all day.
this is consistent enough at this point.
eggs - no problem. low fibre.
fruit - mild stomach ache. mid fibre.
pasta - vicious, violent reaction. high fibre.
it has to be food dependent. i don't think it's the fibre, but...
and, i even got some solid shit out, even if it was just a little.
i'm going to skip the fruit and go right to the pasta on an emptier stomach because i slept too late. i'll aim for a longer day, today. i'll do it in fits, and try to get everything done in the end, excluding some of the extra stuff. and, i'll figure it out by trial and error.
"but, woodrow wilson wasn't really a progressive."
woodrow wilson was the leader of the progressive party!
this isn't recent. they haven't lost their way. they've always been like this. we've just become confused about where progressives are and always have been on the spectrum, and gotten them mixed up with the left, when they never belonged there.
this is picking up on a narrative that i've written a lot about on my blog going back quite a few years. and, while there's something to the idea of neo-liberalism co-opting the centre (i think that's the exact phraseology everybody here is aspiring to articulate and isn't succeeding in), the truth is this goes back quite a ways to a basic divide on the left between progressivism and socialism, which somehow got confused with each other when they built an alliance against neo-liberalism in the late 90s. if the democrats have been co-opted and taken over by neo-liberalism, socialism has likewise been co-opted and taken over by progressivism.
if you look into history, progressive politics was never this thing about labour rights, or sexual freedom or free speech or any of it. progressives have historically been culturally conservative religious types looking to bring back a golden era of puritanism. progressives have historically opposed capitalism not for the economic or social reasons that socialists do, but because commerce is a tool that satan uses to control the world. they've historically been horribly racist as well, pushing eugenics and other pseudo-nazi policies. the first sterilization laws weren't written by hitler, they were written by progressives from california. and, they've historically been absolutely vicious in their suppression of speech, mostly for religious reasons. taibi dropped tipper gore - but she was in the tradition of american progressivism!
when progressives got elected, they looked like woodrow wilson (who put the leader of the socialist party in jail) and theodore roosevelt (perhaps the most viciously openly colonialist president in american history). large amounts of what fdr had to do was undoing what these progressives did, especially with the good neighbour policy.
in canada, the progressive party actually merged with the conservative party, and people have long been confused by that, but it makes a lot of sense given that they were both rooted in christianity, against godless liberalism. they saw their shared religious values as the most important thing. a second progressive party - the ndp - still exists, and was built by one of the worst bigots that's ever held office in this country. he gets credit for building universal healthcare (which is false. tommy douglas' system looked more like obamacare. universal healthcare in canada was built by liberals copying the nhs, in britain.), but he was also thrown out of his own party for his bigotry against jews and gays.
the history of american socialism is a different thing. it doesn't involve middle class farmers banding together to fight against satan and reassert christian values, it's a struggle that existed in the workplace. and, if we're to get past this and make sense of it, we need to reassert this separation between socialism and progressivism, and reunderstand progressivism as a movement that has been socially conservative from the start.
i think the most competent fascist in the pipeline right now is kamala harris.
no, my contempt for ross robinson is complete. really.
there were a couple of mars volta records that i eventually came around to, but i always thought at the drive in were terrible, too.
he's almost singularly responsible for destroying mainstream rock music. and, it never recovered - he's the murderer. he's the guy that did it.
ok, when i sat down and listened to it a little more carefully, it's not that bad - there's just a few awful tracks. it makes a relatively strong ep if you drop a few tracks.
i'd suggest this edit, personally, and will be basing any further reviews around it:
so, boron...
boron does not have an ai or an ear or an rdi because nobody can find a deficiency associated with it. this could mean that we need such a small amount that deficiency is unheard of, it could mean that we don't need it at all or it could mean that it's been sitting right in front of us the whole time and we just haven't figured it out yet - as i suspect is the case for fluoride.
it does, however, have an upper limit of 20 mg, and for that reason alone i think it's worth measuring.
if boron has a role, it would be in teeth & bone strength and estrogen regulation, so i may have reason to ensure i'm getting enough.
here's an argument regarding the benefits of boron:
so, that number - 2.6-3.0 - seems to be the right ingestion point. perhaps, i should treat this as water soluble, set an ai at 3 mg/day and then aim for 9 mg total, then. is that achievable?
so, how much boron am i getting in the fruit bowl?
yeast - the internet claims that boron is anti-fungal, but there are studies that claim the opposite. the fact that boron is sometimes added to nutritional yeast as a supplement suggests that endogenous levels are likely quite low. ~ 0.
carbon is ubiquitous, it's the backbone of almost everything. i'm not measuring it separately.
while i don't expect to add an entry for nitrogen that is separate from the list of amino acids that will come last, i will do a write-up and may add some extra npns to the bottom list. so, that's the next entry.
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
168
17.5
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
-
-
-
-
-
-
h 2 o
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
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
0
0
-
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
17
7
54.5
>100
162
c ascorbate (90 mg)
245
281.5
250
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
-
-
h 2 o
h2o water (3700 ml)
79
-
-
79
>120
-
*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)
- 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.