Thursday, February 25, 2021

i'm posting the most recent version of the tables in order to print it for my doctor.

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
7 fruits: raspberry, guava, banana, strawberry, avocado, kiwi, cherry + 3 dairy: soy milk, ice cream, yogurt 
+ 3 cereal: vector, all bran, wheat bran + 2 seeds: sunflower, flax + nutritional yeast, algal oil
post-
meal
water
coffee
water
850 ml
+
1/4
cup
tooth
paste
rasp
berry
raw
9-11
45 g
guava
raw
cut
1-3
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
prem
cherry
ice
cream
150 ml
(82.5 g)
0%
cherry
yogurt
2 tbsp
50 g
nut
yeast
1 tsp
5 g
vector
cereal
3/4
cup
40 g
all
bran
3/4
cup
45 g
wheat
bran
2 tsp
7 g
sun
flower
seeds
1 tsp
8 g
grd
flax
seed
1 tbsp
12 g
algal
oil
1 tsp
5 ml
sum bounds water
850 ml
+
 1/4
cup
tooth
paste
coffee
1 cup
350 ml
choc
soy
50 ml
tooth
paste
spit
1/4
cup
2 tsp
total
raison
d'etre
f

h20

c
s

b

b8
c
s

cal

b5 
b16


cl,k

h

h20
c
s


cr

h20
cal

b5,8,9
b16,20
c,e,f1
k1,s


b,na,s
k,cr,zn

h,l,k,m
c

h20
b8
c
k1


b,cr
cal

a
b5,7,8
b16,20
d,f1


b,na,p
s,k,ca
fe,co,cu
zn,mo

h,i,l,k
m,c,v

h20
cal

a
b5
b12,13
b16,20
k2


na, s 
zn

i,l,k,m
v
a
b16,20


na,s,co
zn

i,l,k,m
c,v
b1,2
b3,4
b6,7
b9,12
b16

s, cr

k,c
cal

a
b3,5,7
b9,b15
b20
e, f1


na,cl
fe,zn,i
cal

b5,8
b15,16
b20, f1


na,mg, p,s,cl,k

mn,fe
zn

h,i,l,k
m,c,v
b8
b15

s,cl,zn

c
cal

e,f1

s

c
cal

b16
f1,f2


b,si
s,ni,zn

c



b12,16
f3,f4
f
calories 0 23.4 20.4 105 32 240 42 96 168 17.5 18.75159.27 125 15.12 46.72 64.08 40 1213.24>1000
<1200
0 0 32 0 1245.24
cost 0 .64 .40 .15 .77 .96 .39 .85 .43 .19 .22 .38 .39 .02 .06 .06 .92 $6.83 <$6.50 0 .14 .11 0 $7.08
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
μg
9.3
μg
3.54
μg
1
μg
10.5
μg
2.76
μg
16
%
9.6
%
3
%
0
~
12.3636
%
0 0 0 0 0 44
r:41
c:3
40<r<150 0 0 r:2
%
0 46
r:43
c:3
b1
thiamin
(1.2 mg)
0 .0144
mg
.0201
mg
.037
mg
.024
mg
.101
mg
.019
mg
12.8
%

~
.033825
mg
3
%
259.375
%
~
12.3636
%
75
%
.03661
mg
.1184
mg
.19728
mg
.04488
mg
416
u:53.5
>125 0 4
%
1.5
%
0 421.5
b2 [g, j]
riboflavin
(1.3 mg)
0 .0171
mg
.012
mg
.086
mg
.022
mg
.195
mg
.017
mg
40
%
.198
mg
5
%
240.625
%
~
22.5454
%
12.5
%
.04039
mg
.0284
mg
.01932
mg
.02958
mg
371.5
u:51
>131 0 20.5
%
5
%
0 397
b3
niacin
(16 mg)
0 .2691
mg
.3252
mg
.785
mg
.386
mg
2.61
mg
.235
mg
16
%
.0957
mg
.059
mg
109.375
%
~
38.5454
%
31.25
%
.95046
mg
.6668
mg
.3696
mg
.1428
mg
238
n:74
f:164

>125
f<200
0 4
%
2
%
0 244
n:78
f:166
b4*
adenine
(75 mg)
0 ? ? 1.416
mg
0.5
mg
15.9
mg
? 30.88
mg
~
1.94494
mg
1.025
mg
82.3
mg
1.6
mg
1.8
mg
.28
mg
? ? ? 182 >100 0 ? 5
%
0 187
b5
pantothenic
acid
(5 mg)
0 .14805
mg
.1353
mg
.394
mg
.125
mg
2.08
mg
.126
mg
24
%
.479325
mg
.194
mg
3.75
%
~
18.9090
%
10
%
.15267
mg
.0904
mg
.1182
mg
.0357
mg
138
u:81.5
>110 0 18
%
3
%
0 159
b6
pyridoxine
(1.7 mg)
0 .02475
mg
.033
mg
.433
mg
.047
mg
.386
mg
.043
mg
9.6
%
.0396
mg
.029
mg
221.875
%
~
15.2727
%
12.5
%
.09121
mg
.1076
mg
.05676
mg
.01428
mg
336
u:76.5
>118 0 0 1
%
0 337
b7 [h]
biotin
(35 μg)
0 .9
μg
?
μg
1.652
μg
0.8
μg
7.95
μg
.966
μg
15.6
μg
2.145
μg
1
μg
75
%
~
56.1039
%
7.515
μg
1.169
μg
6.408
μg
4.32
μg
3.06
μg

284
u:152.5
>171 0 0 5.5
%
0 289.5
b8*
inositol

(1000 mg)
0 0
mg
30
mg
0
mg
13
mg
69
mg
93.84
mg
27.552
mg
7.425
mg
8
mg
24.75
mg
12.24
mg
240.435
mg
47.95
mg
.96
mg
23.4
mg
? 59.5 >50 0 0 1
%
0 60.5
b9
[m, b11, r]
folic acid
(400 μg dfe)
0 9.45
μg
14.7
μg
23.6
μg
24
μg
122
μg
17.2
μg
n:9.6
f:0

%
4.125
μg

1
μg
59.375
%
40
%
12.5
%
5.53
μg
18.16
μg
10.44
μg
1.02
µg
184
n:72.5
f:111.5
>100
f<133
0 1.75
%
1.25
%
0 187
n:75.5
f:111.5
b12 [t]
cobalamin
(2.4 μg) 
0 0 0
0
0 0 0 80
%
.6435
μg
7.5
%
312.5
%
0 0
0 0 0 .55998
μg
450
n:57.5
f:392.5
>250
n>50
0 0 10
%
0 460
n:57.5
f:402.5
b13*
orotic acid
(10 mg)
- - - - - - - - ~
12.8906
mg
2.578125
mg
- - - - - - -
155 >100 - - - - 155
b15*
betaine
(550 mg)
0 .36
mg
.03
mg
.118
mg
.2
mg
1.05
mg
.345
mg
3.2
mg
.9075
mg
.35
mg
0 68
mg
162
mg
93.73
mg
2.832
mg
.372
mg
? 60.5>50 0 ~
0
~
0
0 60.5
b16*
choline
(550 mg)
0 5.535
mg
2.28
mg
11.6
mg
5.7
mg
21.3
mg
5.38
mg
96
mg
21.45
mg
8
mg
20.5
mg
7.6
mg
22.05
mg
5.208
mg
4.408
mg
9.444
mg
14.688
mg
47 >40 0 ~
1.68
%
~
2.23
%
0 51
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
.12
mg
.6
mg
.675
mg
.105
mg
.08
mg
.0612
mg
? 33 30>s>35 0 0 0 0 33
c
ascorbate
(90 mg)
0 11.79
mg
68.4
mg
10.3
mg
58.8
mg
15
mg
64
mg
0
0
0
0
~
12.3636
%
0
0 .112
mg
.072
mg
0 266
u:253.5
>234 0 0 0 0 266
d
calciferol
(20 μg)
0 0 0 0 0 0 0 d2:
72
%
d3:
.165
μg
d3:
7.5
%
0 d3:
~
.727272
%
0 0 0 0 d3:
.816
μg
85
u:5
d2:72
d3:13
>40 0 0 d2:
9
%
0 94
d2:81
d3:13
e
alpha-
tocopherol
(15 mg)
0 .3915
mg
.219
mg
.118
mg
.29
mg
3.1
mg
1.01
mg
.24
mg
.2475
mg
0
mg
0
mg
~
21.8181
%
.5355
mg
.1043
mg
2.8136
mg
.0372
mg
.00459
mg
82.5
n:60.5
>60
n>50
0 0 0 0 82.5
n:60.5
f1*
linoleic
acid
(17 g)
0 .11205
g
.0864
g
.0543
g
.09
g
2.511
g
.17
g
2.24
g
.226875
g
0 0 ~
.8727
g
.837
g
.14273
g
1.84384
g
.70836
g
0 58 >50 0 0 2.35
%
0 60.5
f2*
alpha
linolenic
acid
(1.6 g)
0 .0567
g
.0336
g
.0319
g
.065
g
.167
g
.029
g
.32
g
.144375
g
0 0 ~
.07272
g
.0639
g
.01169
g
.0048
g
2.73756
g
0 233.5

>50 0 0 3.75
%
0 237
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - - - - - - - - - - 200
mg
53 >50 - - - - 53
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - - - - - - - - - - 300
mg
120 >50 - - - - 120
f1:(f2+f3+f4)
ratio
- - - - - - - - - - - - - - - - - 2.33475 <4 - - - - 2.3951
k1
phyllo
quinone 
(120 μg
)
0 3.51
μg
.78
μg
.59
μg
2.2
μg
31.5
μg
27.8
μg
11.712
μg
.2475
μg
.1
μg
0 .3636
μg
2.34
μg
.133
μg
0 .516
μg
? 68
40<s<100 0 0 1
%
0 69
k2
mena
quinone 
(180 μg
)
0 0 0 0 0 0 0 0 ~
78.1853

μg
~
0

μg
0 0 0 0 0 0 ? 43 40<s<100 0 0 0 0 43
k1+k2 - - - - - - - - - - - - - - - - - 111 100<s<130 - - - - 112
s*
salicylic
acid
(10 mg)
0 2.313
mg
.606
mg
0 1.36
mg
.9
mg
.2208
mg
0 .085
mg
.0425
mg
.04
mg
0 0 0 .0096
mg
0 ? 55.5>50 0 17.5
%
0 0 73
e
l
e
m
e
n
t
s
b
boron
(3 mg)
.17
mg
.6525
mg
? .12272
mg
.135
mg
1.665
mg
.1794
mg
.457624
mg
.0297
mg
.023
mg
~
0
.0258
mg
.144
mg
.0224
mg
.00908
mg
.192
mg
? 127.5
>100 5.67
%
7
%
1.9
%
0 142
f
fluorine
(4000 μg)
1616.25
μg
.7065
μg
10.2
μg
2.6
μg
4
μg
10.5
μg
.69
μg
49.58
μg
12.375
μg
6
μg
~
0
7.65
μg
12.15
μg
.289
µg
7.28
µg
~
0
~
0
43.5 >50
--->
40
%
1.09
%
.15
%
37.5
%
122.5
na
sodium
(1500 mg)
~
6.7569
mg
.45
mg
.6
mg
1.18
mg
1
mg
10.5
mg
2.07
mg
48
mg
54
mg
27.5
mg
9.375
mg
~
154.181
mg
237.5
mg
.14
mg
.72
mg
3.6
mg
1.02
mg
37 35<s<60 .45
%
.4746
%
.4
%
.12
%
38.5
mg
magnesium
(420 mg)
6.94875
mg
9.9
mg
6.6
mg
31.9
mg
13
mg
43.5
mg
11.7
mg
32
%
11.55
mg
8
mg
0 ~
7.2727
%
62.5
%
42.77
mg
26
mg
47.04
mg
? 163 >40 1.65
%
2.54
%
4
%
0 171.5
si
silicon
(20 mg)
1.275
mg
.2925
mg
0 5.6286
mg
~
.9916
mg
.96
mg
.1495
mg
2.32
mg
.0152
mg
.038
mg
~
0
.866
mg
4.95
mg
.1078
mg
.64
mg
28.8
mg
? 235 >100 6.375
%
2.625
%
1.45
%
>0 245.5
p
phosphorus
(1250 mg)
.5605
mg
13.05
mg
12
mg
26
mg
24
mg
78
mg
23.5
mg
16
%
86.625
mg
4
%
5
%
~
7.2727
%
37.5
%
70.91
mg
52.8
mg
77.04
mg
4.794
mg
107 >40 .04
%
1.7
%
2
%
>0 111
cl
chlorine
(2300 mg)
1.275
mg
9
mg
3
mg
94.4
mg
20
mg
9
mg
~
3.17
mg
~
73.519
mg
~
82.7089

mg
~
42.12025
mg
~
14.359
mg
~
236.15
mg
~
363.76

mg
131.25
mg
3.76
mg
~
5.5139
mg
? 47.5 35<s<60 .055
%
.023
%
.4
%
>0 48
k
potassium
(4700 mg)
1.0075
mg
67.95
mg
125.1
mg
422
mg
153
mg
728
mg
215
mg
368
mg
164.175
mg
90
mg
106.875
mg
~
127.272
mg
475
mg
82.74
mg
51.6
mg
97.56
mg
5.61
mg
69.5% >40 .02
%
3.71
%
.9787
%
0 74.5
k:na
ratio
- - - - - - - - - - - - - - - - - 5.873 >2.5 - - - - 6.0355
ca
calcium
(1300 mg)
34
mg
11.25
mg
5.4
mg
5.9
mg
16
mg
18
mg
23.5
mg
48
%
4.8
%
5
%
0
~
1.4545
%
5
%
5.11
mg
6.24
mg
30.6
mg
3.468
mg
76.5 40<s<100 2.615
%
1.09
%
6
%
>0 86
cr
chromium
(35 μg)
.1445
μg
? ? 1
μg
3.2
μg
2.865
μg
~
4.987
μg
~
.35058
μg
.225
μg
.447
μg
5.6
μg
1.56
μg
1.755
μg
.273
μg
.08
μg
.06
μg
? 64 >40 .413
%
.17
%
.326
%
0 65
mn
manganese
(2.3 mg)
.102
mg
.3015
mg
.045
mg
.319
mg
.386
mg
.213
mg
.068
mg
~
.149174
mg
.0066
mg
.0025
mg
0 ~
.7272
mg
4.5
mg
.805
mg
.07176
mg
.2976
mg
? 347.5 >40 4.435
%
7.1739
%
2.971
%
0 362
fe
iron
(18 mg)
.0425
mg
.3105
mg
.078
mg
.307
mg
.41
mg
.825
mg
.214
mg
16
%
0 0 .3125
mg
~
20.3636
%
43.75
%
.7399
mg
.1936
mg
.6876
mg
.01326
mg
103 >80 .2361
%
.4
%
2
%
0 105.5
ni
nickel
(100 μg)
6.12
μg
? ? 4.72
μg
4.3
μg
51
μg
? 96
μg
0 0 10.25
μg
7.18
μg
8.685
μg
1.351
µg
25.6
µg
204
μg
? 419 >100 6.12
%
2.52
%
12
%
0 439.5
cu
copper
(900 μg)
149.6
µg
40.5
µg
69
µg
92
µg
48
µg
285
µg
90
µg
500
µg
18.975
µg
7.5
µg
18
µg
~
436.36
µg
468
µg
69.86
µg
66.24
µg
146.4
µg
2.04
µg
278.5 >40 16.62
%
1.66
%
6.94
%
0 303.5
zn
zinc
(11 mg)
.0085
mg
.189
mg-
.069
mg
.177
mg
.14
mg
.96
mg
.097
mg
16
%
.56925
mg
.485
mg
0 ~
26.1818
%
31.25
%
.5089
mg
.184
mg
.5208
mg
.03672
mg
109 >100 .077
%
1.28
%
2
%
0 112.5
se
selenium
(55 μg)
1.7
μg
.09
µg
.18
μg
1.18
μg
.4
μg
.6
μg
.138
μg
8.944
μg
2.8875
μg
1.8
μg
10
%
9.96
μg
4.23
μg
5.432
µg
4.24
µg
3.048
μg
.1326
μg
88.5 >100 3.09
%
0 1.636
%
0 93
mo
molybdenum
(45 μg)
3.4
μg
? ? 8.26
μg
9
μg
3
μg
~
0
μg
216
μg
5.775
μg
2
μg
26.75
%
4
μg
4.5
μg
.7
μg
1.56
μg
? ? 600.5 >100 7.55
%
3.1
%
60
%
0 671
i
iodine
(150 μg)
3.4
μg
0 0 0 0 0 0 0 40.1775
μg
19.45
μg
0 ~
43.6363
%
4.725
μg
.735
µg
.632
µg
0 ? 89.5 >40 2.26
%
.933
%
0 0 93
a
m
i
n
o

a
c
i
d
s
h
histidine
(carnosine)
(histamine)
(980 mg)
0 ? 6.6
mg
91
mg
12
mg
74
mg
19
mg
140
mg
72.6
mg
71
mg
61.25
mg
- 193.5
mg
30.1
mg
50.56
mg
56.64
mg
~
3.07789
mg
90 >50
<145
0 1.5
%
1.7857
%
0 93
i
isoleucine
(1400 mg)
0 ? 27.9
mg
33
mg
16
mg
126
mg
35
mg
264
mg
160.875
mg
156.5
mg
127.5
mg
- 218.7
mg
34.02
mg
91.12
mg
107.52
mg
~
6.9007
mg
100 >50 0 2.57
%
2.357
%
0 105
l
leucine
(2940 mg)
0 ? 51.3
mg
80
mg
34
mg
214
mg
46
mg
428
mg
260.7
mg
288.5
mg
193.75
mg
- 417.6
mg
64.96
mg
132.72
mg
148.2
mg
~
19.526
mg
81 >50
<425
0 1.22
%
1.8197
%
0 84
k
lysine
(carnitine)
(2660 mg)
0 ? 21.6
mg
59
mg
26
mg
198
mg
42
mg
304
mg
212.85
mg
257
mg
229.5
mg
- 270
mg
42
mg
74.96
mg
103.44
mg
~
11.35
mg
69.5 >50
<280
0 .22556
%
1.4286
%
0 71
m
methionine
(ch3: sam)
(s: cysteine)
(728 mg)
0 ? 4.8
mg
9
mg
2
mg
57
mg
17
mg
64
mg
66.825
mg
84.5
mg
46
mg
- 105.3
mg
16.3
mg
39.52
mg
44.4
mg
~
2.64659
mg
76.5 >50
<158
0 0 .8667
%
0 77.5
c
cysteine
(taurine)
(glutathione)
(1072 mg)
0 ? ? 11
mg
6
mg
41
mg
21
mg
180.8
mg
23.925
mg
26
mg
25.5
mg
- 166.95
mg
25.97
mg
36.08
mg
40.8
mg
~
1.21547
mg
56.5>50
<107
0 3.676
%
0 0 60
f
phenylalanine
(ubiquinol)
(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
- - - - - - -
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
- - - - - - -
f + y
phenylalanine
+
tyrosine
(2310 mg)
0 - - - - - - - - - - - - - - - - - - - - - - -
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
153
mg
- 326.7
mg
50.82
mg
105.2
mg
128.64
mg
~
10.135
mg
96.5 >50
<
0 - - 0 -
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
- - - - - - -
q
glutamine
(mg)
0 ? ? ? ? ? ? ? ? ? ? - ? - - ? ? - - - - - - -
g
glycine
(creatine)
(heme)
(glutathione)
(1100+ 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
- - - - - - -
a
alanine
(carnosine)
(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
(glutathione)
( 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
- - - - - - -

total
(56 g)
0 .54
g
? ? ? ? ? ? ? ? ? - ? - - ? ? - >50
<89
- - - - -
i
n
o
r
g
a
n
i
c
s

h2o
water
(3700 ml)
850
ml
39.9375
ml
24.24
ml
88.4
ml
90.95
ml
110
ml
57.3
ml
368.12
ml
50.325
ml
37.7
ml
.254
ml
.848
ml
.954
ml
.6923
ml
.3784
ml
.8352
ml
.0255
ml
46.5 >40
<100
23
%
~
9.49
%
~
1.2436
%
~
.4
%
80.5
no3
nitrate
(0 mg)
2.975
mg
1.62
mg
? 2.36
mg
~
3.6
mg
3.9388
mg
? 21.3328
mg
.239479
mg
.065294
mg
? .184
mg
.207
mg
.0322
mg
? ? ? >36.55
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
cayenne
sauce
3-4 tbsp
15-20
ml

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

1
tbsp
t
u
r
m
e
r
i
c
p
e
p
p
e
r

30
mg
o
r
e
g
a
n
o
a
n
c
h
o
v
y

*3
sum bounds coffee
1 cup
350 ml
choc
soy
50
ml
total
raison
d'etre
b3,8,9
b15
f1

fe, cu
a
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
ab1,2,3
b4,6,8
b9,12
f1, f2

mg,p
mn, fe
cu, zn
b5
e
-- - -- f2
calories - - - - - - - - - - - - - - - - - - - - >750
<1200
0 32 -
cost - - - - - - - - - - - - - - - - - - - - <$4.50 .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
385
μg
0 0 - - - - - - - 217.5
r:38
c:179.5
40<r<150
c>150
0 r:2
%
219.5
r:40

c:179.5
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
.113
mg

.171
mg
- .42
mg
- 1.08
mg
90
u:76
>110 18
%
3
%
111
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 >50 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
>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>50
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:>180
--->
-- ---->
b15*
betaine
(550 mg)
77
mg
.175
mg
.44
mg
106
mg
.134
mg
- .42
mg
1.6
mg
- - .50 - - - - - - - - 33.5 >50 ~
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 >40 ~
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
>40 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 5.53
mg
0 .313
mg
2.61
mg
- - - - - - 84.5
n:84.5
>60
n>50
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%
>50~0 .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 %
>50~0 .06
g

3.75%
1.5514
g

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

1.6%
>50
<
- - .006
g

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

7.2%
>50
<
- - .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 40<s<100
0 1
%
26.5
k2
mena
quinone 
(180 μg
)
0 0 0 00 - 115.32
μg
0 ~
0
μg
0 0 0 - - - - - - - 64 40<s<100 0 0 64
k1+k2 - - - - - - - - - - - - - - - - - - - 89.5100<s<130 0 1 90.5
s*
salicylic
acid
(10 mg)
0 1.05
mg
.253
mg
.0902
mg
- - 0 0 0 - .024
mg
- - - - - - - - 16 >50 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
374.5
mg
~
64.125
mg
110.933
mg
64.5
mg
- - - - - - 2175.02

46%
- - - -
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 - - - - - - - >500
<1200
cost - - - - - - - <$4.00
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)
r:58
%
c:13.8
μg
30
%
20
%
0 0 - 109.5
r:108
c:1.5
40<r<150
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 >50
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>50
b13*
orotic acid
(10 mg)
- ~
36
mg
- - - - 360>100
b14*
taurine
(100 mg)
0 0 >0 0 0 0 - t:>180
---->
b15*
betaine
(550 mg)
.818
mg
.42
mg
.02
mg
~
149.04
mg
0 - 27>50
b16*
choline
(550 mg)
876
mg
9.9
mg
2.2
mg
19.98
mg
24.6
mg
- 169.5>40
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
>40
e
alpha-
tocopherol
(15 mg)
3.6
mg
.468
mg
40
%
3
%
0 70
n:70
>60
n>50
f1*
linoleic
acid
(17 g)
6.46
g
.3462
g
3
g
1
g
0 - 10.8062
g

63.5%
>50
f2*
alpha
linolenic
acid
(1.6 g)
.456
g
.2190
g
1
g
1.5
g
0 - 3.175
g

198%
>50
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - >50
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - >50
f1:(f2+f3+f4)
ratio
- - - - - - 3.40 <4
k1
phyllo
quinone 
(120 μg
)
15.48
μg
1.44
μg
12
μg
1
%
0 - 2540<s<100
k2
mena
quinone 
(180 μg
)
17.3
μg
115.32
μg
0 0 0 0 73.5 40<s<100
k1+k2 - - - - - - 98.5 100<s<130
s*
salicylic
acid
(10 mg)
0 0 0 0 0 - ->50
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 >80
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 1245.24- - 1245.242250 3000
cost $7.08 - - $7.08 $15.00
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)
46
r:43
c:3
219.5
r:40
c:179.5
109.5
r:108
c:1.5
375
r:191
c: 184
r>180
c>150
t:-
r:450
c:-
b1
thiamin
(1.2 mg)
421.5
240.5 343.5 1005.5 >375 -
b2 [g, j]
riboflavin
(1.3 mg)
397 262 419.5 1078.5 >393 -
b3
niacin
(16 mg)
244
n:78
f:166

142
n:30
f:112
145.5
n:1.5
f:144
531.5
n:109.5

f:422
>375 f:900
b4*
adenine
(75 mg)
187 140 156
483 >300 -
b5
pantothenic
acid
(5 mg)
159 111 111 381 >330 -
b6
pyridoxine
(1.7 mg)
337 193 305.5
835.5 >354 8823
b7 [h]
biotin
(35 μg)
289.5 124.5 458 872 >857 -
b8*
inositol

(1000 mg)
60.5 33.5 30 124 >180 -
b9
[m, b11, r]
folic acid
(400 μg dfe)
187
n:75.5
f:111.5
139
n:64.5
f:74.5
125.5
n:54.5

f:71
451.5
n:194.5

f:257
>300 f:600
b12 [t]
cobalamin
(2.4 μg) 
460
n:57.5
f:402.5
271
n:33.5

f:237.5
514
n:139
f:375
1245
n:230
f:1015
>750
n>180
-
b13*
orotic acid
(10 mg)
155 375 360 890 >300
b14*
taurine
(100 mg)
60 from excess
cysteine
>0 >0 60 >180
b15*
betaine
(550 mg)
60.5 33.5 27 121 >180 300
b16*
choline
(550 mg)
51 23 169.5 243.5 >180 300
b20* [I]
l-carnitine
(29 mg)
33 17 14 64 >100 162
c
ascorbate
(90 mg)
266 281.5 250 797.5 >700 2222
d
calciferol
(20 μg)
94
d2:81
d3:13
51.5
d2:45
d3:6.5
92
d2:0
d3:92
237.5
d2:126

d3:111.5
>180
d3>150
750
e
alpha-
tocopherol
(15 mg)
82.5
n:60.5
84.5
n:84.5
70
n:70
237
n:215
>240
n>180
9999
f1*
linoleic
acid
(17 g)
10.294755 g

60.5
6.0242 g

35.5
10.8062 g

63.5
27.125155 g

159.5
>180 -
f2*
alpha
linolenic
acid
(1.6 g)
3.798245 g

237
1.5514 g

97
3.175 g

198.5
8.524645 g

532.5
>180
>.25*f1
f1
f3*
eicosa
pentaenoic
acid
(0.375 g)
.2 g

53
.006 g

1.6
- .206 g

54.6
>180 360
f4*
docosa
hexaenoic
acid
(0.250 g)
.3 g

120
.018 g

7.2
- .318 g

127.2
>180 360
f1:(f2+f3+f4)
ratio
2.3951 3.73 3.40 2.9977 - 4
k1
phyllo
quinone 
(120 μg
)
69 26.5 25 120.5 >180 300
k2
mena
quinone 
(180 μg
)
43 64 73.5 180.5 >180 300
k1+k2 112 90.5 98.5 301 >360 390
s*
salicylic
acid
(10 mg)
73 33.5 - 106.5 >180 14999
e
l
e
m
e
n
t
s
b
boron
(3 mg)
142 - - 142 >300 999
f
fluorine
(4000 μg)
122.5 117.5+ 80+ 320+ >180 375
na
sodium
(1500 mg)
580.2619

38.6841266667%
599.2936

39.95%
1291.2

86.08%
2470.7555

164,717%
>150 min(k/2.5, 175)
mg
magnesium
(420 mg)
171.5 57.5 29 258 >180 1500
si
silicon
(20 mg)
245.5 - - 245.5 >300 150000
p
phosphorus
(1250 mg)
111 63.5 81.5 256 >>180 360
cl
chlorine
(2300 mg)
48 .3 - 48 >150 min(k/2.5, 175)
k
potassium
(4700 mg)
3502.1984

74.5148595745%
2175.02

46.277%
679.4

14.4%
6356.6184

135
>180 -
k:na
ratio
6.0355- - 2.5727 >2.5 -
ca
calcium
(1300 mg)
86 67 49.5 202.5 >180 346.5
cr
chromium
(35 μg)
65 - - 65 >150 750
mn
manganese
(2.3 mg)
362 84 52 498 >180 717
fe
iron
(18 mg)
105.5 38.5 40.5 184.5
>270 675
ni
nickel
(100 μg)
439.5-- -- 439.5 >300 900
cu
copper
(900 μg)
303.5 57 26 386.5 >180 1666
zn
zinc
(11 mg)
109 56.5 68.5 234 >300 546
se
selenium
(55 μg)
93 102 247.5 442.5 >300 1090
mo
molybdenum
(45 μg)
671 16 - 687 >300 6666
i
iodine
(150 μg)
93 - - 93 >180 1099.5
a
m
i
n
o

a
c
i
d
s
h
histidine
(carnosine)
(histamine)
(980 mg)
93 - - 93 >150 435
i
isoleucine
(1400 mg)
105 - - 105 >150 -
l
leucine
(2940 mg)
84 - - 84 >150 1275
k
lysine
(carnitine)
(2660 mg)
71 - - 71 >150 845
m
methionine
(ch3: sam)
(s: cysteine)
(728 mg)
77.5 - - 77.5 >150 474
c
cysteine
(taurine)
(glutathione)
(1072 mg)
60 - - 60 >150 322
f
phenylalanine
(ubiquinol)
(2310 mg)
0 - - - - -
y
tyrosine
(560 mg)
0 - - - - -
f + y
phenylalanine
+
tyrosine
( mg)
0 - - - - -
t
threonine
(1400 mg)
0 - - - - -
w
tryptophan
(350 mg)
0 - - - - -
v
valine
(1820 mg)
0 - - - - -
r
arginine
(mg)
0 - - - - -
q
glutamine
(mg)
0 - - - - -
g
glycine
(creatine)
(heme)
(glutathione)
(1100+ mg)
0 - - - - -
p
proline
( mg)
0 - - - - -
a
alanine
(carnosine)
(mg)
0 - - - - -
d
aspartic acid
(mg)
0 - - - - -
n
asparagine
( mg)
0 - - - - -
e
glutamic acid
(glutathione)
( mg)
0 - - - - -
s
serine
(mg)
0 - - - - -
total
(56 mg)
0 - - - >150 265
i
n
o
r
g
a
n
i
c
s
h2o
water
(3700 ml)
80.5 - - 80.5>180 450
no3
nitrate
(0 mg)
52
mg
- - 52
mg
0 200
mg

*not really