fwiw, which is not much.

i'm not wasting my time with stupidity.

but, i'm consistently targeted with ridiculous lies, though; it makes you scratch your head and realize i must be on to something.

https://dsdfghghfsdflgkfgkja.blogspot.com/search?q=assange&max-results=20&by-date=true

so, how am i going to ease back into two meals?

i've got so much stuff to eat through still, and i don't want to throw it away. i may have to get weird about some stuff for a bit.

what i should do is transfer one item at a time, and i'll start when i wake up from a nap. so, i'll move the red peppers from the pasta matrix to the pasta & eggs matrix, to start.

as the purpose of doing this is to cut down on total consumption, i don't want to just combine these two substantive meals into one very big meal. certainly, some of the stuff will fit seemlessly, and the peppers are a good example - it should give me most of the c i'm missing in that meal, and boost the niacin nicely, too. some of it can be cut out or down. this will need to develop as it comes up.

so, should i go back and boost some aspects of the fruit bowl? it's more important that i get enough fat soluble nutrients, in total. so, that might not make sense; i should hold off on that.

for right now, i need a nap.

why do progressives feel it's so important to defend the behaviour of aggressive war criminals all of the time?

like, there's a pattern at play.

it's constant.

the man's legacy cannot be defended - he was a singularly horrific monster, perhaps the president with the worst moral character in the history of the country, and that's saying something.

so, i'm officially giving up on three meals and seeking to recombine the vegetables with the eggs

- i can't eat this much

- the pasta just takes too long to eat

- it costs too much

- i'm spending too much time making food and eating

- it's actually the only way i'm going to fill the nutrient requirements, anyways.

i gave it months and...

see, when i first switched over, i was actually doing it, but i guess it's because i had quite a few meals to catch up on. you might think it would work the other way - that you'd get used to eating three times a day, and maybe even gain some weight. but, i kind of predicted it, if you go back. it's been weeks and weeks now and i'm just struggling to keep up, and constantly falling behind on it.

in fact, i'm struggling to eat twice a day, let alone once.

it'll likely be quite a while before i switch over fully and, when i do, what i'll do is build up over the eggs. entire food items will be removed altogether as no longer necessary.

so, the pasta is likely out. it was for b vitamins, and yeast is more efficient. limes are out, and i may not need a replacement. i may want to swap the beets with some kind of grain. etc. the peppers are in for c. i may no longer need the soy dressing, or the extra yogurt. etc.

it also means that i'll need to a run through the breakfast to make a few switches regarding vitamin content; i need 50%, now, where i previously needed 30%. and, total values can come down.....

i thought i'd try being normal for a bit, and i just can't handle it, and i'm no longer pretending i can.

so, we're back to twice a day - the difference being that this is now a big fruit bowl and a serious egg dish, rather than the haphazard thing i was doing, previously.

it should speed me up a tad, as well.

i should start by saying that i am in the category that thinks that alzheimers and dementia are largely the consequences of exposure to pollution, rather than a genetic mistake. the genetic hypothesis has been thoroughly debunked, except in the most specific of circumstances, which account for very few cases, and it's not even clear that these specific cases can even be called "alzheimer's". while alzheimer's is a disease of dna, it is environment that is the overwhelmingly dominant factor here, not inheritance. so, this needs to be taken very seriously. the extent to which aluminum plays a role in this may be less than other pollutants like lead and mercury, but aluminum exposure is not something that should be trivialized.

the fact of the matter is that aluminum has no value to human health; it is either useless or harmful, and the bounds around that are still coming down. there's no value in taking risks with it, no cost-benefit analysis - it's all cost, no benefit. public health departments, funded by corporate or financial interests and ultimately driven by the investment logic of the ruling party, may try to tell you that certain exposure levels run minimal risks, but why contort your mind into that sort of logic? why decide that something's probably ok because the evidence that it may harm you has been decided to be inconclusive or remains ambiguous, generally by the same people that would be financially harmed by regulatory regimes? i'd rather flip the logic over, if it's with my own health, thanks - i expect you to prove that aluminium is safe if you insist on a hands-off approach, not argue that it's not worth regulating because the evidence for harm remains spotty or inconclusive. that's the logic of capitalism, not the logic of science - and it is the logic of backwardsness. the science is very clear that it is harmful in some amount, but if they are wrong, it can only harm you more than they think it does. why bring this logic of casino capitalism into your health decisions? why take the risk?

the stuff is bad news; stay away from it.

cursory research initially presented a contradiction; while it is stated that most aluminum is removed via the kidney, it is also quantifying that amount as less than 30 micrograms (27-30 was the number brought up in the reports). yet, strawberries are presented as a low-aluminum food - and said to have 300 micrograms in a small serving. so, how do i cut through this?

the answer is supposedly that bioavailability is only .1%. so, of that 300 micrograms, you only absorb .3 - a hundredth of what is removed via kidney function. ok. what's the evidence for that?

The oral bioavailability of the aluminium ion in humans and experimental animals from

drinking water has been estimated to be in the range of 0.3%, whereas the bioavailability of

aluminium from food and beverages generally is considered to be lower, about 0.1%. However,

it is likely that the oral absorption of aluminium from food can vary at least 10-fold depending

on the chemical forms present. Although the degree of water solubility of an aluminium

compound appears to increase the bioavailability of the aluminium ion, the presence or absence

in the intestines of dietary ligands may either increase (e.g. citrate, lactate, and other organic

carboxylic acid complexing agents, fluoride), or decrease the absorption (e.g. phosphate,

silicon, polyphenols). 

https://www.herbalix.com/assets/EFSA_Study_-_European_Food_Safety_Authority.pdf

so, that potentially takes the absorption up to 3%, and as much as 9 micrograms from those strawberries. that's very bad.

at 3% absorption, x*.03 = 30 <---> x = 30/.03 = 1000 micrograms = 1 mg.

at 1% absorption, 30/.01 = 3 mg

at .3%, 30/.003 = 10 mg

at .1%, 30/.001 - 30 mg

so, this is a big range - 1-30 mg. 

but, that number - 27-30 micrograms - does not appear to be right. what it seems to be is one measure of average excretion that was mispresented to me in the initial source; i've since seen those numbers fluctuate from 5-150. what i want to know is how much your body can process. i mean, this is about rates, right? you can't avoid it, so how do you minimize it to the point that you're able to flush almost all of it out almost immediately? and, while i get there's a range, even finding the range would be useful.

unfortunately, that doesn't seem to be where the science is, and i guess i can understand that trying to test that question may be difficult on the test subject. looking through the literature, what exists are various measurements of where people are at, rather than any load testing - and, on second thought, i guess it's obvious why that is. some measurements exist here:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782734/

that said, there is one method that approximates load testing, and that has to do with dialysis patients, who lose the ability to excrete aluminum on their own. for them, toxicity begins to build up around 50-60 µg/L. given that there's more than 4.5 L of blood in your body, 4.5*50 = 225 µg is a low ball of how much your body can actually process per meal.

https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5725a4.htm

even if your body can remove 225 µg of aluminum per meal with ease, that doesn't say anything about how much you're transporting to your brain or your liver in the process of doing so. so, this shouldn't be looked at as a "safe amount". rather, i'm going to take a hard line on this - there isn't a safe amount. you should be aiming for as little as possible, and constantly seeking to eliminate whatever you can't yet avoid. aluminum exposure for all living humans should be negligible to zero.

why don't i take a look at what i'm actually consuming, first, and then try and work it out further from there?

because i can't find any data, and the data i can find is all from foreign countries, which isn't useful. i need to know how much aluminum is in soil from california & mexico, mostly - not countries like india or china.

the reason this is important for an anti-nutrient like aluminum is that plants don't regulate for it or seek it, like vitamins or other nutrients, they just absorb it by accident. while all uptake is a function on the soil, you can say things like "strawberries are high in vitamin c" because the strawberries themselves assemble the vitamin c in their bodies. nobody assembles aluminum. nobody wants aluminum. and, any living thing at all gets rid of aluminum as fast as it can. so you can't say that a specific food item contains a specific amount of aluminum; any plant at all would be better off with no aluminum at all. it's only there as a function of pollution, or bad soil. data from other countries is consequently precisely useless to me, in context - i need specific data for the specific country i'm sourcing actual food from. i'm not going to compile aluminum data from soils in africa and asia in this space and pretend it has any relevance in understanding what my personal intake is.

the fact is that i can't find this information right now and i'm moving on.

water:

there's an abstract in this collection (#21) that pulls out an upper range of (.15 + .1 = .25) mg /L

http://publications.gc.ca/collections/collection_2020/eccc/en39/En39-51-1997-eng.pdf

water - .25*.85 = .2125 mg

========

guava - ?

banana  - ?

strawberry - ?

avocado  -  ?

kiwi  - ?

soy - ?

ice cream - ?

yogurt - ?

yeast -  ?

vector cereal - ?

all bran cereal -  ?

flax - ?

algal oil - ?

=====================

the ideal target consumption for aluminum is 0. but, what are the upper limits i should be pushing down?

this is from a very thorough study that i cite a few times in this write-up:

It should be noted that the exposure level of concern estimated here for aluminium in drinking water (100 μg/L) suggests that absorption of 6.9 × 10-6 mg/kg-day aluminium is of concern. If that is the case, then exposures associated with food intake (uptake of 1 × 10-4 mg/kg-day) or inhalation (1.7 × 10-5 mg/kg-day) would also be of concern (see Table 26). 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782734/

going back to table six and back-converting,

0.0023*50 = 0.115 mg = 115 μg

.12*50 = 6 mg

============================

6.115 mg = 6115 μg

that's on the low range of the upper limits, but i think even that is too high. while health authorities suggest average numbers are in the 7-8 mg/day range and intakes over 5 mg per day are safe, this seems far too high given what i can find about renal clearance. a good study on renal clearance is really what i want to see, as a per-meal requirement is no doubt more useful than a per-day requirement, given how your body excretes this. but, i want this number to be under 100/.03 = 3.33 mg per meal, at the very most - probably much lower than that.

so, i'm stuck. right?

but, while i was trying to work this out, i learned that a number of compounds & elements can help remove aluminum from your body:

1) betaine is a general liver cleanser, actually prescribed by hospitals for this purpose:

https://www.researchgate.net/publication/289078440_Betaine_reverses_toxic_effects_of_aluminium_Implications_in_Alzheimer's_disease_AD_and_AD-like_pathology

2) it's also thought that sufficient iron, calcium & sodium in your diet are likely to minimize aluminum uptake, due to aluminum using these pathways to sneak in:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782734/

3) zinc has also been shown to clear aluminum, but the studies are only in exceedingly sick people. so, get your zinc rdi, too.

4) silicon seems to react with aluminum directly in stomach acid to form large molecules (aluminosilicates) that cannot be further absorbed. so, silicon should be sought out at a 2:1 ratio to aluminum in diet itself, to minimize uptake.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2782734/

https://pubmed.ncbi.nlm.nih.gov/29128442/

https://pubmed.ncbi.nlm.nih.gov/22976072/

https://www.nature.com/articles/srep30913

while prevention is always preferable to mitigation, the difficulty of finding useful bounds combined with the ubiquity of this particular pollutant means that mitigation is perhaps the more realistic approach. yes - it would be very useful to know how much aluminum i'm getting, and whether or not i could take a few steps to cut it down. that would be some real market choice. but i'm just going to end up mitigating in the end, anyways, because i can't get rid of it completely.

these are consequently the steps i'm taking, abstractly:

1) get enough betaine & zinc to make sure my liver and brain aren't building up with these sorts of toxins 

2) get enough iron, calcium & sodium to block the aluminum from sneaking in

3) as the problem appears to be soil and air, opt for hydroponic and indoor growing as much as possible

4) measure the amount of aluminum i think i'm getting, then make sure i'm getting twice as much silicon, at the source. this will hopefully catch the aluminum before it gets in. i don't expect it to be that difficult, either.

however, because i can't effectively measure my aluminum intake from food, what i'm forced to do is assume the worst, which would be the average intake over any given meal. that would be 10 mg/meal of aluminum - which i hope i'm nowhere close to, but i should assume is the worst case, because i can't get better data. then, a target of 20 mg/meal (60+ mg/day) would give me twice as much silicon as aluminum, which would maximize the ability to neutralize it in the stomach. if i'm getting less than 4 mg/meal, as i hope i am, that just puts me in that much better shape.

the requirements are consequently:

1) 20 mg/meal

2) 60 mg/day (300%+)

if somebody could give me a list of aluminum sinks in the food web, i'd try to avoid them. but, google "aluminum sinks" and see the obvious useless results from it. i'm done banging my head against the wall with this and want to move on - whether due to ignorance, disinterest or corporate scrubbing, the estimated aluminum contents of essentially any widely available food item in north america is not freely available on the internet, at this time.

so, here's my silicon intake, then:

water:

i get my water from a waterway that is flowing from lake huron to lake erie. the following article explains that the silicon content of the lower lakes has actually been damaged by too much phosphorus:

https://cdnsciencepub.com/doi/10.1139/f86-051

i'm using 1.5 mg/L, which is a lowball that is sourced from this site:

https://nepis.epa.gov/Exe/ZyPURL.cgi?Dockey=20009PFO.TXT

that is roughly ten times the level of aluminum.

guava, banana, strawberry, avocado, kiwi, cereal:

https://www.cambridge.org/core/services/aop-cambridge-core/content/view/S0007114505002503

soy & milk:

https://www.tandfonline.com/doi/pdf/10.1080/10942910701584252

flax:

https://www.researchgate.net/figure/Estimation-of-silicon-content-in-flax-Si-content-in-flax-was-compared-with-Si_fig2_316526027

water - 1.5*.85 = 1.275 mg

========

guava - 0 

banana  -  4.77*1.18 = 5.6286 mg

strawberry  - 1.19*(100/120) = 0.99166666666 mg

avocado  -  .32*150/50 = .96 mg

kiwi  -  .13*69/60 = .1495 mg

soy - .58*4 = 2.32 mg

ice cream -  .076*(.15 + .25)*.5 = .0152 mg <-----40% total milk + 50% dulling factor

yogurt - .076*.5 = .038 mg

yeast - google tells me about attempts to fortify yeast with silicon, suggesting ~0.

vector cereal - .13*15/6 = .325 mg

all bran cereal -  1.54*45/14 = 4.95 mg

flax -  7000*.0024 = 16.8 mg <-----a lot, but it seems to check out. much less than rice!

algal oil -  ?

===================

(1.275 + 5.6286 + .991666666666666 + .96 + .1495 + 2.32 + 0.0152 + .038 + .325 + 4.95 + 16.8)/20= 

33.4529666667/20 =

1.67264833334--->167%

but, what are the lingering concerns regarding silicon?

first, we should eliminate virtually all of it:

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-11-4

so, if we need a little bit for some of these esoteric functions that we can't pin down, it really is quite a small amount - if the intent is to take it as a purging agent, it should be virtually entirely excreted within 24 hours.

second, as it is excreted so well, it doesn't seem to build up in any meaningful sense.

third, silicon isn't associated with any known diseases, as far as i can tell.

while i don't know how to eliminate any aluminum i may have built up in my brain or other non-liver tissues, i can only hope that attempting to block absorption leads to a decrease in these unwanted stores over time.

& phosphorus - a more conventional addition - is next.

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
		water 850 ml + tooth paste 12.5 ml	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 .6 tsp 3 ml	sum	bounds	water 850 ml +  tooth paste 12.5 ml	coffee 1 cup 350 ml	choc soy 50 ml	tooth paste spit 3 tsp 12.5 ml	total
	raison d'etre	b,f,na h20	b5,8 c s	b5  b20 c b,si k,mn	b5 c, e s b,mn	b3,5,7 b8,9,16 b20,c,e f1,k1,s b,na,k	b5,8 b20 c,e k1 s b,na	a b3,4,5 b7,9,12 b16,20 d,f1,f2 b,na, ca h20	a b5,7 b12,13 b16,20 k2 na	a b5 b20 na	b1,2 b3,4 b6,7 b9,12 b16	a b5,7,9 b15,20 e b,na	b3,5,7 b8,9,15 b16,20 e,f1 b, na mg,p k,fe,cu zn	b7 f2 na,si	b7 b12 f3,f4			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)	861.25 μg	10.2 μg	2.6 μg	4 μg	10.5 μg	.69 μg	49.58 μg	12.375 μg	6 μg	~ 0	2.85 μg	12.15 μg	?	~ 0	972.195 μg 24.304875%	>30 --->	21.53 %	1.09 %	.15 %	21.53 %	68.5
	na sodium (1500 mg)	~ 6.7569 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	1.06 mg	455.71 mg 30%	30<s<35	.45 %	.145 %	.4 %	.098 %	31.5
	mg magnesium (420 mg)	6.94875 mg	6.6 mg	31.9 mg	13 mg	43.5 mg	11.7 mg	32 %	11.55 mg	8 mg	0	~ 2.7272 %	62.5 %	27.4 mg	?	135.5	>30	1.65 %	.68 %	4 %	0	141.5
	al aluminum (0 mg)	.2125 mg	-	-	-	-	-	-	-	-	-	-	-	-	-	?	<2 mg	-	-	-	-	-
	si silicon (20 mg)	1.275 mg	0	5.6286 mg	~ .9916 mg	.96 mg	.1495 mg	2.32 mg	.0152 mg	.038 mg	~ 0	.325 mg	4.95 mg	16.8 mg	?	167	>100	6.375 %	2.625 %	1.45 %	>0	177.5
	si:al ratio	6	-	-	-	-	-	-	-	-	-	-	-	-	-	2+	>2	-	-	-	-	-
	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	4.982 mg	79.5	-	-	-	-	-	-
	s sulfur (?)	-	-	-	-	-	-	-	-	-	-	-	-	-	7.844 mg	-	-	-	-	-	-	-
	cl chlorine (2.3 g)	-	-	-	-	-	-	-	-	-	.3 %	-	-	-	-	-	-	-	-	-	-	-
	k potassium (4700 mg)	1.0075 mg	125.1 mg	422 mg	153 mg	728 mg	215 mg	368 mg	164.175 mg	90 mg	64.125 mg	~ 47.7272 mg	475 mg	56.9 mg	5.83 mg	2915.86 62%	>40	.02 %	.0088 %	.9787 %	0	63
	k:na ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	-	6.3985	>2.5	-	-	-	-	6.2766
	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	3.604 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	1.378 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	.212 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	3.816 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	13.78 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 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 <100	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	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 (4700 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 36.936%	-	-	-	-
	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 (4700 mg)	209.7 mg	30 mg	-	100 mg	-	-	339.7 7.2%	-
	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)	68.5		-	68.5	>120	250
	na sodium (1500 mg)	472.113806 31.5%	599.2936 39.95%	645.6 43.04%	1717.007406 114.5%	>100	min(153, k/2.5)
	mg magnesium (420 mg)	141.5	57.5	14.5	213.5	>120	1000
	al aluminum (0 mg)	?	-	-	-	0	6 mg
	si silicon (20 mg)	177.5	-	-	177.5	>300	100000
	si:al ratio	?	-	-	-		-
	p phosphorus (1250 mg)	79.5	63.5	40.5	183.5		240
	s sulfur (?)	-	-	-	-		-
	cl chlorine (2.3 g)	-	.3	-	-		-
	k potassium (4700 mg)	2963.28225 63%	1736 36.936%	339.7 7.2%	5038.98 107%	>120	-
	k:na ratio	6.2766	-	-	2.9347456	>2.5	-
	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 s	h2o water (3700 ml)	79	-	-	79	>120	300
	no3 nitrate (0 mg)	52 mg	-	-	52 mg	0	200 mg

*not really

specific brands used:

- sensodyne repair & protect

- colgate prevident

- 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

- sensodyne repair & protect

- now foods microhydroxyapatite

- 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

- sensodyne repair & protect

- colgate prevident

- 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