a (general)
ok, so i fixed a few things, and this is my new template.
i need to get some cheese info in there. but, now i'm at the point of pondering what and how i should supplement further, and the first vitamin in the list is vitamin a.
i know that vitamin a comes in two forms, and i know that conversion is often poor. i think i was previously overestimating the amount i was getting from a combination of tomatoes/soy/cheese/eggs, and i was told that vitamin a deficiency can't happen here and believed it, but after actually calculating the values, which i should have done years ago, i think i need to pay special attention to this.
this is worth sorting through to summarize the situation:
so, i'm getting about 54% of my vitamin a from actual retinol (soy, ice cream, eggs, margarine), not including cheese. the other 110% is from carotenoids found in fruit (you'll notice there's not yet any vegetables in my diet, and i need to change that). is that a good enough mix? well, for a, i'd like to shoot for 400% total, with 100% in the retinol and 300% in the carotenoids. that should eliminate any potential error, and make sure i'm converting as much as possible. a single carrot is an extra 250%, entirely via carotenoids, and with minimal k, so i think that solves that without even wading into the problems presented by broccoli. but, what about actual retinol?
given that i'm trying to avoid fish due to the mercury content, my only serious choice for vitamin a is via fortification or via dairy products, and i only really get dairy in the form of ice cream (which i think i'm maxed out on) and cheese (which is what i'm looking at next). i don't want to eat animal organs, 'cause gross.
so, next time somebody gives you shit about eating cheese, you might want to point to the retinol. unless they're eating a fair amount of liver or fish, or paying very close attention to how the grains they eat are fortified, or drink a lot of fortified whole milk, or eat eggs every day, or eat lots of fattening peanut butter, cheese is really the only serious way to get any. and, i'll pick cheese over the others...
how many of the options in this list sound appetizing to you?
on that note, the other thing i can do is buy a box of cereal and throw it in with the fruit. something like a cup of plain jane special k or corn flakes is not bad on fat, and will help with b complexes, too. it's cheap, as well. i just need to find the brand that has what i want, which is - lots of vitamins, minimal sugar, minimal salt & minimal price. and, i'll bring it home on the unicorn i parked in the lot.
so, that means i should be looking at cheddar-type cheeses, as they have more retinol than mozza type cheeses. i'm not sure there's any reason to migrate from the marble, but i'll see if i can get a better answer on that, too.
...which was actually pretty easy, i just went to the site:
my marble has 10%/30g, which is about on par with the cheddar numbers at the self site (maybe a little higher). the black diamond mozza is at 8%, which is consistent. but, if i'm eating cheese for a, i can actually max that out by moving to one of the flavours with 15%, which are:
- old cheddar (regular, lactose-free or white) [240 mg of salt]
- mild cheddar [180 mg of salt]
- medium [old or white] [180 mg of salt]
for reference, the marble has 200 mg of salt and is marketed as medium. that seems like what i should do...
so, i'm not adding anything in this post besides the top line of vitamin a, i'm just reposting the template. but, to get me to where i want to be with a, my options are:
- carrots (250% more carotenoids presents resolution for >300% carotenoids dv)
- cheese (~45% more retinol) (99%)
---------------------------------
- low sugar, low salt fortified cereal (20-30% more retinol) (presents resolution for >100% retinol dv) (if i can find it)
- doubling soy milk? (10% more retinol) (gravy)
it would be even better if they put vitamin a in the pasta & bread.
i need to do some court stuff today...
a1
a2
a3
a4
b1
so, what am i doing for b1, then?
b1 is mostly a protein thing, it seems - you get it in animal products, as well as in seeds, beans and nuts. or in fortified cereals...
you can't overdo thiamin, so aiming for 300% is fine.
fruit bowl: need 80% rdi
0) meat doesn't go well with the fruit bowl, and the meal is already centered around soy.
1) i need to take a second look at that meal replacement, which was a brand like "compliments" that has a minimal internet presence. that seems to be the only way to boost the a that extra bit more for this meal (besides drinking more soy or eating more ice cream) and if i get a lot of b1 while i'm at it, great. i think i could get up to 60% b1 from one of those packets.
2) it is true that the new special k has a lot of b1, at least, but it doesn't have much else, in comparison. rather, it seems like the replacement for the old special k is called vector, which i did notice had vitamin a - it was the only one that did. this is for almost twice the serving, and 3x the fat, but at least it's more complete:
vitamin A 15 %
vitamin C 25 %
vitamin D 6 %
vitamin E 36 % <------attractive, but is it the best?
thiamine 20 %
riboflavin 24 %
niacin 36 %
vitamin b5 19 %
vitamin b6 25 %
folate (b9) 34 %
3) the cream of wheat was at:
- 25% a
- 40% thiamin
- 35% riboflavin
- 40% niacin
- 35% b6
....& had no fat. at all.
4) a sneaky way to get fortified vitamins nowadays when they've been removed from adult cereal may actually be to buy baby food. listen, vitamins are appropriate for all ages. it's the society that's fucked up, not me. if that's the best way to do this...
so, which should i pick? i might need to pick multiple choices; none of these options is complete enough to get me what i want on my own. hopefully, a combination of one of the cereals and the meal replacement together will fill in those missing b vitamins.
i'll need to go into the store with notes that i need 80% thiamin, 50% riboflavin, 70% niacin, 70% b5, 40% b6, 50% b7, 70% b9 & 30% b12 and then find a way to add it all up.
i wish that the kind of high fortification cereal (or soy milk) i want existed, but it doesn't.
pasta bowl: need 30% rdi
- crickets ~2% in 6g [for b12, later]
- bacon bits ~5% in 10g [for isoflavones, later]
- hulled hemp seeds ~30% in 30 g
- ground flax seed ~30% in 4 tbsp [might be difficult to process and store]
- spirulina seaweed ~ 40% in 28 g
- tahini ~ 30% in 2 tbsp [high fat, minimal extra value]
- macademia nuts ~30% in 40g [high fat, minimal extra value]
- croutons! ~30% in 40 g [high fat, minimal extra value]
- tomato powder ~40% in 60 g (fuller value, but expensive)
- some salad dressings may provide some (not committing, yet)
- increase pasta amount by 25 g (+21%)
so, i'm going to add each of these four options to the matrix.
egg plate: need 80% rdi
so, this is the tricky option.
i'm currently getting about 25% from about 40 g of salami, which is a high concentration source of b1. but, i want to stop eating salami...
as you can see above, crickets won't help with the b1. but, soy meat is a potentially very high source of thiamin - higher than any real meat. i'll have to see what is available to me, but i could potentially end up with over 100% from a good replacement. what i can say is that fake meat seems to usually be packed with the stuff. i haven't made the choice yet, but soy seems to be the winner over salami, when it comes to b1, which is likely fine plainly fortified. this is not one the vitamins i worry about properly absorbing from plant sources.
as for real meat, the highest in the list is pork (1 mg/100g), and salami is actually just about as good as you'll get (0.9/100g). i'm doing that right, as it is - i can't get this much better, if the issue is strictly thiamin consumption.
i can also get a bit from the juice, once i decide which option is preferable. i've been sticking with cheapy apple, but all it has is C (it's all i wanted). oj should have around 15%/cup and carrot juice is even better. these are expensive options, though.
something that may fit the dish is a side of rice, which is high in b1 & b3 but a little lower in the rest of the stuff, including fat.
so, i'm going to hold off on making a decision, but i'll add those to the options for the third meal.
this should get me over 300% total thiamin, with over 100% per meal. that should be more than enough to compensate for error and conversion.
b2
b3
b4
b5
threonine
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - 96*.3
banana - 33
strawberry - 20
avocado - 109
kiwi - 32
soy - 62*4
ice cream - 146*.825 =
yogurt - 235*.5
yeast - 571*5/20
vector cereal -
all bran cereal - 500*.45
wheat bran - 500*.07
sunflower seeds - 928*.08
flax - 766*.12
algal oil - 1020*.1922*.0393
===============
phenylalanine
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - 6*.3
banana - 58
strawberry - 19
avocado - 146
kiwi - 30
soy - 65*4
ice cream - 157*.825 =
yogurt - 313*.5
yeast - 449*5/20
vector cereal -
all bran cereal - 595*.45
wheat bran - 595*.07
sunflower seeds - 1169*.08
flax - 957*.12
algal oil - 1020*.1922*.0527
===============
tyrosine
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - 31*.3
banana - 11
strawberry - 22
avocado - 74
kiwi - 23
soy - 51*4
ice cream - 155*.825 =
yogurt - 289*.5
yeast - 388*5/20
vector cereal -
all bran cereal - 436*.45
wheat bran - 436*.07
sunflower seeds - 666*.08
flax - 493*.12
algal oil - 1020*.1922*.0272
===============
trytophan
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - 22*.3
banana - 11
strawberry - 8
avocado - 38
kiwi - 10
soy - 22*4
ice cream - 45*.825 =
yogurt - 32*.5
yeast - 102*5/20
vector cereal -
all bran cereal - 282*.45
wheat bran - 282*.07
sunflower seeds - 348*.08
flax - 297*.12
algal oil - 0
===============
For example, in the absence of a dietary source of creatine,. adults require at least 1.1 g/d of glycine in order to sustain an adequate. rate of creatine synthesis
https://www.nap.edu/read/10490/chapter/12#607
an ear for total protein is set in the above document at .8 mg/kg. so,
.8*70 = 56 g
this is also enough to meet total nitrogen requirements. double for n.
upper limit at 2 g/kg found at article via google search.
1.5*2*50/56 ~ 265%
.5*2*50/56 ~ 89%
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - *.3
banana -
strawberry -
avocado -
kiwi -
soy - *4
ice cream - *.825 =
yogurt - *.5
yeast - *5/20
vector cereal -
all bran cereal - *.45
wheat bran - *.07
sunflower seeds - *.08
flax - *.12
algal oil - 1020*.1922*
===============
nitrogen balance?
µ
t y
red peppers - *2 = mg
cheese - *.6 = mg
carrots - *1.1 = mg
hemp - .10* = mg
==================
/16 =
/16 =
=
unlisted -
pasta -
yeast -
===============
eggs - *3 = mg
cheese - *.3 = mg
===================
/16 =
/16 =
=
unlisted -
bread -
yeast -
==================
coffee:
*4 = mg
/16 =
coffee -
soy -
=====================
overall:
high intake comment
is next.
µ
aluminum/silicon source
https://www.thelancet.com/journals/lancet/article/PII0140-6736(93)92301-9/fulltext