Sunday, January 3, 2021

so, whether i end up deciding that this amount of food needs to last 48 hours (meaning it will take two days to complete a cycle) or 36 (meaning i'll complete two cycles in three days, 72 hours), something that is altering is that the size of the egg meal is doubling, to 4 eggs. i have tended to eat 4 eggs at a time for many years; it was the move to 2 eggs that was a restriction. but, i haven't really stuck to it; i've been eating 4 eggs every two days, more often than not, the whole time.

if this becomes a 48 hour cycle, i'm actually eating two days worth of eggs at once and discarding extra soy shake and caesar pasta bowls; instead of having two of each, i have two eggs (at once) and one each for the soy shake and caesar pasta. if it becomes a 36 hour cycle, i will end up with 2 each of the fruit & pasta bowls (instead of 3) and 4 eggs plates (instead of three), so i end up with 8 total meals instead of 9. what's going to be important, either way, is if i meet total requirements for a 36 or 48 hour cycle, so either 150% or 200%.

so, this update doubles the size of the eggs plate and, in the process, takes it over the existing 100% per meal requirements for most components. it's not yet clear if that will be sufficient to meet the expanded requirements, on it's own. however, it mostly eliminates the salami requirement, which may be better utilized in the pasta bowl.

i will finish the eggs component before i address the pasta component, as it may be a total overhaul for the pasta.

this might seem like a lot of eggs, and i've been avoiding writing this down, but it's a return to normality for me, and something i never really changed. i like these big egg meals, with the juice and the whole bit. as can be seen, they are just loaded with fat soluble vitamins, which was the point from the start. the addition of the yeast is a net positive that really completes the meal.

however, i am going to need to add a supplemental dose of betaine, k, potassium & vitamin c. broccoli might be the best fit.

some overshooting is apparent, but it is a temporary misrepresentation as lower and upper limits will need to both go up by 50-100%. nothing appears to be too out of balance.

the focus now will be on the amino acids as i measure the better estimate, of 150% or 200%. i will probably keep most requirements around 30% as lowballs, and expect higher totals in other meals, as i've done here with sodium or choline, both in fact near reasonable 150-200% levels.

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 soy shake bowl
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
se

h20

b5,8
c
s
b5 
b20
c

b,si,cl
k
b5
c, e
s

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

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

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

b,na,
cl,ca,cu
se, mo

h20
a
b5,7
b12,13
b16,20
k2

na,cl
i
a
b5
b20

na
se
b1,2
b3,4
b6,7
b9,12
b16

na
a
b5,7,9
b15,20
e

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

b, na
mg,p
cl,k,
mn,fe
zn,se
b7
f2

na,si
ni, se
b7
b12
f3,f4
f
calories 0 20.4 105 32 240 42 96 16817.5 11.25 59.7 125 37.4 6 960.25 <1000 0 0 32 0 992.25
cost 0 .40 .15 .77 .96 .39 .99 .43 .19 .13 .14 .39 .04 .55 $5.53 <$3.33?? 0 .10 .12 0 $5.75
v
i
t
a
m
i
n
l
i
k
e

c
o
m
p
o
u
n
d
s
a
retinol
(900 μg rae)
0 9.3
μg
3.54
μg
1
μg
10.5
μg
2.76
μg
16
%
9.6
%
3
%
0
~
4.6363
%
0 0 0 36
r:33
c:3
30<r<120 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
(20 μg)
0 0 0 0 0 0 d2:
72
%
d3:
.165
μg
d3:
7.5
%
0 d3:
~
.27272
%
0 0 d3:
.4896
μg
83
u:3
d2:72
d3:11
>30 0 0 d2:
9
%
0 92
d2:81
d3:11
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
.612
mg
455.262 mg

30%
30<s<35 .45
%
.948
%
.4
%
.098
%
32
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
%
5.08
%
4
%
0 146
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)
.5605
mg
12
mg
26
mg
24
mg
78
mg
23.5
mg
16
%
86.625
mg
4
%
3
%
~
2.7272
%
37.5
%
44.9
mg
2.8764
mg
87>30 .04
%
1.7
%
2
%
>0 90.5
cl
chlorine
(2300 mg)
1.275
mg
3
mg
94.4
mg
20
mg
9
mg
~
3.17
mg
~
73.519
mg
~
82.70886

mg
~
42.12025
mg
~
8.6155
mg
~
88.5696
mg
~
363.76

mg
~
3.216
mg
? 34.5 30<s<35 .055
%
.023
%
.4
%
>0 35
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
3.366
mg
2915.86

62%
>30 .02
%
7.4
%
.9787
%
0 70
k:na
ratio
- - - - - - - - - - - - - - 6.3985 >2.5 - - - - 6.2766
ca
calcium
(1300 mg)
34
mg
5.4
mg
5.9
mg
16
mg
18
mg
23.5
mg
48
%
4.8
%
5
%
0
~
.54545
%
5
%
17.8
mg
2.0808
mg
72.5 30<s<77 2.615
%
1.09
%
6
%
>0 82
cr
chromium
(35 μg)
.1445
μg
? 1
μg
3.2
μg
2.865
μg
~
4.987
μg
~
.35058
μg
.225
μg
.447
μg
1.1
μg
2.1
μg
1.755
μg
.035
μg
? 52 >30 .413
%
.17
%
.326
%
0 53
mn
manganese
(2.3 mg)
.102
mg
.045
mg
.319
mg
.386
mg
.213
mg
.068
mg
~
.149174
mg
.0066
mg
.0025
mg
0 ~
.2727
mg
4.5
mg
.174
mg
? 271 >30 4.435
%
7.1739
%
2.971
%
0 285.5
fe
iron
(18 mg)
.0425
mg
.078
mg
.307
mg
.41
mg
.825
mg
.214
mg
16
%
0 0 .1875
mg
~
7.6363
%
43.75
%
.401
mg
.007956
mg
81
h:0
>50 .2361
%
.4
%
2
%
0 83.5
h:0
ni
nickel
(100 μg)
6.12
μg
? 4.72
μg
4.3
μg
51
μg
? 96
μg
0 0 6.15
μg
1.965
μg
8.685
μg
119
μg
? 298>100 6.12
%
2.52
%
12
%
0 318.5
cu
copper
(900 μg)
149.6
µg
69
µg
92
µg
48
µg
285
µg
90
µg
500
µg
18.975
µg
7.5
µg
10.8
µg
~
163.63
µg
468
µg
85
µg
1.224
µg
221>30 16.62
%
1.66
%
6.94
%
0 246
zn
zinc
(11 mg)
.0085
mg
.069
mg
.177
mg
.14
mg
.96
mg
.097
mg
16
%
.56925
mg
.485
mg
0 ~
9.8181
%
31.25
%
.304
mg
.022032
mg
82.5 >30 .077
%
1.28
%
2
%
0 86
se
selenium
(55 μg)
1.7
μg
.18
μg
1.18
μg
.4
μg
.6
μg
.138
μg
7.2
μg
1.485
μg
1.8
μg
0 1.5375
μg
4.23
μg
1.78
μg
.07956
μg
40.5 >30 3.09
%
0 1.636
%
0 45
mo
molybdenum
(45 μg)
3.4
μg
? 8.26
μg
9
μg
3
μg
~
0
μg
216
μg
5.775
μg
2
μg
16.05
%
1.5
μg
4.5
μg
? ? 579 >100 7.55
%
3.1
%
60
%
0 649.5
i
iodine
(150 μg)
3.4
μg
0 0 0 0 0 0 40.1775
μg
19.45
μg
0 ~
16.3636
%
4.725
μg
0 ? 61.5 >30 2.26
%
.933
%
0 0 64.5
a
m
i
n
o

a
c
i
d
s
h
histidine
(980 mg)
0 6.6
mg
91
mg
12
mg
74
mg
19
mg
140
mg
72.6
mg
71
mg
36.75
mg
- 193.5
mg
33
mg
~
1.8467
mg
- - - - - - -
i
isoleucine
(1400 mg)
0 27.9
mg
33
mg
16
mg
126
mg
35
mg
264
mg
160.875
mg
156.5
mg
76.5
mg
- 218.7
mg
63
mg
~
4.14
mg
- - - - - - -
l
leucine
(2940 mg)
0 51.3
mg
8
mg
34
mg
214
mg
46
mg
428
mg
260.7
mg
288.5
mg
116.25
mg
- 417.6
mg
86
mg
~
11.7156
mg
- - - - - - -
k
lysine
(2660 mg)
0 21.6
mg
59
mg
26
mg
198
mg
42
mg
304
mg
212.85
mg
257
mg
137.7
mg
- 270
mg
60
mg
~
6.81
mg
- - - - - - -
m
methionine
(1330 mg)
0 4.8
mg
9
mg
2
mg
57
mg
17
mg
64
mg
66.825
mg
84.5
mg
27.6
mg
- 105.3
mg
26
mg
~
1.58796
mg
- - - - - - -
f
phenylalanine
(2310 mg)
0 1.8
mg
58
mg
19
mg
146
mg
30
mg
260
mg
129.525
mg
156.5
mg
67.35
mg
- 267.75
mg
67
mg
~
6.1989
mg
- - - - - - -
t
threonine
(1400 mg)
0 28.8
mg
33
mg
20
mg
109
mg
32
mg
248
mg
120.45
mg
117.5
mg
85.65
mg
- 225
mg
54
mg
~
4.6227
mg
- - - - - - -
w
tryptophan
(350 mg)
0 6.6
mg
11
mg
8
mg
38
mg
10
mg
88
mg
37.125
mg
16
mg
15.3
mg
- 126.9
mg
21
mg
0 - - - - - - -
v
valine
(1820 mg)
0 26.1
mg
55
mg
19
mg
161
mg
39
mg
268
mg
179.025
mg
237
mg
91.95
mg
- 326.7
mg
75
mg
~
6.081
mg
- - - - - - -
r
arginine
(mg)
0 19.5
mg
58
mg
28
mg
132
mg
56
mg
432
mg
103.125
mg
86
mg
76.5
mg
- 489.15
mg
135
mg
~
9.1866
mg
- - - - - - -
c
cysteine
(350 mg)
0 ? 11
mg
6
mg
41
mg
21
mg
0
mg
23.925
mg
26
mg
15.3
mg
- 166.95
mg
24
mg
~
.72928
mg
- - - - - - -
q
glutamine
(mg)
0 ? ? ? ? ? ? ? ? ? - ? ? ? - - - - - - -
g
glycine
(mg)
0 38.4
mg
45
mg
26
mg
156
mg
41
mg
236
mg
76.725
mg
69
mg
76.5
mg
- 404.1
mg
87
mg
~
4.5639
mg
- - - - - - -
p
proline
(mg)
0 23.4
mg
33
mg
20
mg
147
mg
30
mg
340
mg
268.95
mg
339.5
mg
64.2
mg
- 396.9
mg
56
mg
~
4.8933
mg
- - - - - - -
y
tyrosine
(560 mg)
0 9.3
mg
11
mg
22
mg
74
mg
23
mg
204
mg
127.875
mg
144.5
mg
58.2
mg
- 196.2
mg
35
mg
~
3.1994
mg
- - - - - - -
a
alanine
(mg)
0 38.4
mg
47
mg
33
mg
164
mg
37
mg
240
mg
99.825
mg
122.5
mg
107.1
mg
- 344.25
mg
65
mg
~
6.211
mg
- - - - - - -
d
aspartic acid
(mg)
0 48.6
mg
146
mg
149
mg
354
mg
87
mg
664
mg
206.25
mg
227
mg
174.45
mg
- 508.5
mg
143
mg
~
18.69
mg
- - - - - - -
n
asparagine
( mg)
0 ? ? ? ? ? ? ? ? ? - ? ? ? - - - - - - -
e
glutamic acid
( mg)
0 99.9
mg
179
mg
98
mg
430
mg
127
mg
1124
mg
561.825
mg
561
mg
281.55
mg
- 1293.3
mg
283
mg
~
20.7728
mg
- - - - - - -
s
serine
(mg)
0 22.5
mg
47
mg
25
mg
171
mg
37
mg
324
mg
146.025
mg
177.5
mg
85.65
mg
- 307.8
mg
68
mg
~
6.37535
mg
- - - - - - -
u
selenocysteine
(mg)
0 ? ? ? ? ? ? ? ? ? - ? ? ? - - - - - - -

total
(40 g)
0 ? ? ? ? ? ? ? ? ? - ? ? ? - >30
<83
- - - - -
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


caesar pasta salad bowl 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<120 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
(20 μg)
0 0 0 0 0 - d3:
.36
μg
d2:
36
%
d3:
1
μg
- 0 0 - - - - - - - 42.5
u:6.5
d2:36
d3:6.5
>30 0 d2:
9
%
51.5
d2:45

d3:6.5
e
alpha-
tocopherol
(15 mg)
.0605
mg
2.765
mg
.726
mg
.033
mg
.147
mg
- .426
mg
.12
mg
0 - 0 .313
mg
2.61
mg
- - - - - - 48
n:48
>40
n>30
0 0 48
n:48
f1*
linoleic
acid
(17 g)
.297
g
.175
g
.11
g
.045
g
.024
g
- .3462
g
1.6
g
- - 0 3.027
g
- - - - - - - 5.6242
g

33.08%
>30~0 .4
g

2.35%
6.0242
g

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

93.2 %
>30~0 .06
g

3.75%
1.5514
g

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

1.6%
>30
<
- - .006
g

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

7.2%
>30
<
- - .018
g

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

39.95%
- - - -
mg
magnesium
(420 mg)
29.15
mg
21
mg
13.2
mg
18.9
mg
4.02
mg
- 16.2
mg
16
%
~
6.8571
mg
- 0 65.646
mg
- - - - - - - 57.66- - - -
p
phosphorus
(1250 mg)
103.95
mg
45.5
mg
38.5
mg
32.8
mg
12.1
mg
- 273
mg
8
%
- - 3
%
153.033
mg
- - - - - - - 63.71 -- - -
cl
chlorine
(2300 mg)
- - - - - - - - - - .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
(35 μg)
- - - - - - - - - - - - - - - - - - - - - - - -
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
(900 μg)

.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
(45 μg)
- - - - - - - - - - 16.05
%
- - - - - - - - 16 - - - -
i
iodine
(150 μg)
- - - - - - - - - - - - - - - - - - - - - - - -

fried eggs plate
fried
egg
4*
70
g
medium
cheddar
cheese
raw
sliced
60
g
margarine
4
tsp
20
g
whole
wheat
bread
w/
germ
+
flax
raw
2 slice
74
g
nut
yeast
2
tsp
6
g
grape
fruit
juice
100
ml
sum bounds
raison
d'etre
a
b5,7,9
b12,b16
f1

p,fe
zn,se
b5
b13
k2

ca
d, e
b5,8
f2

mn,fe
b1,2,3
b4,5,6
b9,12
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:58
%
c:13.8
μg
30
%
20
%
0 0 - 109.5
r:108
c:1.5
30<r<120
b1
thiamin
(1.2 mg)
0.12
mg
.0174
mg
0 21
%
311.25
%
- 343.5>125
b2 [g, j]
riboflavin
(1.3 mg)
1.368
mg
.2568
mg
0 6
%
288.75
%
- 419.5 >131
b3
niacin
(16 mg)
.228
mg
.0354
mg
0 13% 131.25
%
- 145.5
n:1.5
f: 144
>125
f<200
b4*
adenine
(75 mg)
4.48
mg
4.92
mg
0 9.028
mg
98.76
mg
- 156>100
b5
pantothenic
acid
(5 mg)
4.584
mg
.246
mg
0 10
%
4.5
%
- 111
u:96.6
>110
b6
pyridoxine
(1.7 mg)
.510
mg
.0396
mg
0 7
%
266.25
%
- 305.5
u:32
>118
b7 [h]
biotin
(35 μg)
~
116.66

μg
1.038
μg
~
9.094
μg
6
%
90
%
- 458
u:362
>171
b8*
inositol

(1000 mg)
25.2
mg
5.4
mg
~
32
mg
105.08
mg
29.7
mg
30 >30
b9
[m, b11, r]
folic acid
(400 μg dfe)
141
μg
36.2
μg
0 10
%
71.25
%
- 125.5
n:54.5
f: 71
>100
f<130
b12 [t]
cobalamin
(2.4 μg) 
2.676
μg
.66
μg
0 0 375
%
- 514
n:139

f:375
>250
n>30
b13*
orotic acid
(10 mg)
- ~
36
mg
- - - - 360>100
b14*
taurine
(100 mg)
0 0 >0 0 0 0 - t:>120
---->
b15*
betaine
(550 mg)
.818
mg
.42
mg
.02
mg
~
149.04
mg
0 - 27>30
b16*
choline
(550 mg)
876
mg
9.9
mg
2.2
mg
19.98
mg
24.6
mg
- 169.5>30
b20* [I]
l-carnitine
(29 mg)
1.12
mg
2
mg
.21
mg
.5994
mg
.144
mg
- 14 30>s>35
c
ascorbate
(90 mg)
0 0 0 0 0 250
>234
d
calciferol
(20 μg)
d3:
6.06
μg
d3:
.36
μg
d3:
60
%
0 0 - 92
u:32
d2:0
d3:92
>30
e
alpha-
tocopherol
(15 mg)
3.6
mg
.468
mg
40
%
3
%
0 70
n:70
>40
n>30
f1*
linoleic
acid
(17 g)
6.46
g
.3462
g
3
g
1
g
0 - 10.8062
g

63.5%
>30
f2*
alpha
linolenic
acid
(1.6 g)
.456
g
.2190
g
1
g
1.5
g
0 - 3.175
g

198%
>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
)
15.48
μg
1.44
μg
12
μg
1
%
0 - 2530<s<67
k2
mena
quinone 
(180 μg
)
17.3
μg
115.32
μg
0 0 0 0 73.5 30<s<67
k1+k2 - - - - - - 98.5 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)
571.2
mg
360
mg
90
mg
270
mg
- - 1291.2

86%
-
mg
magnesium
(420 mg)
35.88
mg
16.2
mg
-

70
mg
- - 29-
p
phosphorus
(1250 mg)
593.4
mg
276
mg
- 150
mg
- - 81.5-
cl
chlorine
(2300 mg)
- - - - - - - -
k
potassium
(4700 mg)
419.4
mg
60
mg
- 200
mg
- - 679.4

14%
-
ca
calcium
(1300 mg)
171
mg
400
mg
- 75
mg
- - 49.5
cr
chromium
(35 μg)
- - - - - - - -
mn
manganese
(2.3 mg)
.084
mg
.0144
mg
- 1.15
mg
- - 52
fe
iron
(18 mg)
5.214
mg
.096
mg
- 2
mg
- - 40.5 >50
cu
copper
(900 μg)
.216
mg
.021
mg
- - - - 26
zn
zinc
(11 mg)
3.834
mg
2.244
mg
- 1.5
mg
- - 68.5
se
selenium
(55 μg)
91.2
μg
16.98
μg
- 28
μg
- - 247.5
mo
molybdenum
(45 μg)
- - - - - - - -
i
iodine
(150 μg)
- - - - - - -

fruit soy shake bowl
w/ coffee
caesar pasta salad bowl
w/coffee
fried eggs plate
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
109.5
r:108
c:1.5
324.5
r:183
c: 141.5
r>120
c>100
t:-
r:300
c:-
b1
thiamin
(1.2 mg)
287.5
240.5 343.5 871.5 >375 -
b2 [g, j]
riboflavin
(1.3 mg)
278.5 262 419.5960>393-
b3
niacin
(16 mg)
163
n:65
f:98

142
n:30
f:112
145.5
n:1.5
f:144
450.5
n:96.5
f:354
>375 f:600
b4*
adenine
(75 mg)
143 140 156
439 >300 -
b5
pantothenic
acid
(5 mg)
136.5 75.5 111 323>330 -
b6
pyridoxine
(1.7 mg)
223.5 193 305.5
722 >354 5882
b7 [h]
biotin
(35 μg)
191.5 124.5 458 774 >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
125.5
n:54.5

f:71
393.5
n:184.5
f:208.5
>300 f:400
b12 [t]
cobalamin
(2.4 μg) 
325.5
n:48
f:277.5
271
n:33.5

f:237.5
514
n:139
f:375
1110.5
n:220.5
f:890
>750
n>120
-
b13*
orotic acid
(10 mg)
155 375 360890 >300
b14*
taurine
(100 mg)
3.2
>0 >0 3.2 >120
b15*
betaine
(550 mg)
35 33.5 2795.5 >120 200
b16*
choline
(550 mg)
44.5 23 169.5237>120 200
will go up
to 300 or 400
b20* [I]
l-carnitine
(29 mg)
30.5 171461.5>100 162
c
ascorbate
(90 mg)
245 281.5250 776.5>700
2222
d
calciferol
(20 μg)
92
d2:81
d3:11
51.5
d2:45
d3:6.5
92
d2:0
d3:92
235.5
d2:126

d3:109.5
>120
d3>100
500
e
alpha-
tocopherol
(15 mg)
46.5
n:38.5
48
n:48
70
n:70
164.5
n:156.5
>160
n>120
6666
f1*
linoleic
acid
(17 g)
7.35684772727
g


43.25%
6.0242
g

35.4%
10.8062
g

63.5%
24.1872477273
g

142%
>120 -
f2*
alpha
linolenic
acid
(1.6 g)
2.53904772727
g

158.69
%
1.5514
g

96.96%
3.175
g

198%
7.26544772727
g

454%
>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 3.18695754902 - 4
k1
phyllo
quinone 
(120 μg
)
65.5
26.5 25117 >120 200
k2
mena
quinone 
(180 μg
)
31 64 73.5168.5>120 200
k1+k2 96.5 90.5 98.5 285.5 >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)
483.702

32.2468%
599.2936

39.95%
1291.2

86.08%
2374.1956

158.2797%
>100 min(153,k/2.5)
will increase
mg
magnesium
(420 mg)
146 57.5 29232.5>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)
90.5 63.5 81.5235.5>>120 240
will go up
cl
chlorine
(2300 mg)
35 .3 - 35 >100 min(153,k/2.5)
k
potassium
(4700 mg)
3310.5989

70.43827%
1736

36.936%
679.4

14.4%
5725.9989

121.5%
>120 -
k:na
ratio
6.2766 - - 2.9347456 >2.5 -
ca
calcium
(1300 mg)
82 67 49.5 198.5>120 231
cr
chromium
(35 μg)
53 - - 53 >120 500
mn
manganese
(2.3 mg)
285.5 84 52421.5>120 478
fe
iron
(18 mg)
83.5
h:0
38.5 40.5 162.5
h:0
>150
h>50
250
ni
nickel
(100 μg)
318.5-- -- 318.5 >300 600
cu
copper
(900 μg)
246 57 26 329>120 1111
zn
zinc
(11 mg)
8656.5 68.5 211>120 364
se
selenium
(55 μg)
45 102 247.5394.5 >120 727
mo
molybdenum
(45 μg)
649.5 16 - 665.5 >300 4444
i
iodine
(150 μg)
64.5 - - 64.5 >120 733
a
m
i
n
o

a
c
i
d
s
h
histidine
(980 mg)
- - - - - -
i
isoleucine
(1400 mg)
- - - - - -
l
leucine
(2940 mg)
0 - - - - -
k
lysine
(2660 mg)
0 - - - - -
m
methionine
(1330 mg)
0 - - - - -
f
phenylalanine
(2310 mg)
0 - - - - -
t
threonine
(1400 mg)
0 - - - - -
w
tryptophan
(350 mg)
0 - - - - -
v
valine
(1820 mg)
0 - - - - -
r
arginine
(mg)
0 - - - - -
c
cysteine
(350 mg)
0 - - - - -
q
glutamine
(mg)
0 - - - - -
g
glycine
(mg)
0 - - - - -
p
proline
( mg)
0 - - - - -
y
tyrosine
(560 mg)
0 - - - - -
a
alanine
(mg)
0 - - - - -
d
aspartic acid
(mg)
0 - - - - -
n
asparagine
( mg)
0 - - - - -
e
glutamic acid
( mg)
0 - - - - -
s
serine
(mg)
0 - - - - -
u
selenocysteine
(mg)
0 - - - - -
total
(40 mg)
0 - - - >100 250
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:

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
15) allicin

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