Sunday, May 9, 2021

so, here is my new crazy set of charts that i wanted updated a couple of days ago.

i'll need to go through each nutrient one by one, starting with retinol, one per day. i've already done almost all of this work, it's just a question of putting it all together.

so, i'm going to stop for a salad bowl (not quite what's there...) and see if i can do a dirty build of the dietary perfection document, then use that to build each nutrient up day over day.

pre-
meal
water		 fruit soy shake bowl
8 fruits: raspberry, guava, banana, strawberry, avocado, kiwi, paprika, 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
tsp
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		 pap
rika
2
tbsp
34 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
+
2
tsp
tooth
paste
 coffee
1 cup
350 ml
 choc
soy
50 ml
 tooth
paste
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		 a3
c
s

fe		 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
b9,15
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		 a1
retinol
(900 μg rae)		 0 ------ - 16
%		 9.6
%		 3
%		 0
 ~
12.3636
%		 0 0 0 0 0 41
 40<r<150 0 0 2
%		 0 43
a2
beta-
carotene
(1350 μg rae)		 0 .9
μg		 9.3
μg		 3.54
μg		 1
μg		 10.5
μg		 2.76
μg		 896.58 - - - - - - - - - - 68 >40 - - - - 3
a3
lutein + 
zeaxanthin
(12 mg)		 0 .06 - - .25 .4 .09 4.48 - - - - - - - - - - 44 >40 - - - - -
a4
lycopene
(8 mg?)		 0 - - - - - - - - - - - - - - - - - - n/a - - - - -
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		 91.5 >100 3.09
%		 0 1.636
%		 0 96
mo
molyb
denum
(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)
(gluta
thione)
(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
phenyl
alanine
(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
phenyl
alanine
+
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)
(gluta
thione)
(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
(gluta
thione)
( 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		 - - - - -
a
n
t
i
-
n
u
t
r
i
e
n
t
s		 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
phytic acid
(0 mg)		 0 ? ? ? ? ? ? ? ? ? - ? - ? - - ? ? - - - - - - -
c2o4-
oxalates
(0 mg)		 0 ? ? ? ? ? ? ? ? ? - ? - ? - - ? ? - - - - - - -
tannins
(0 mg)		 0 ? ? ? ? ? ? ? ? ? - ? - ? - - ? ? - - - - - - -
saponins
(0 mg)		 0 ? ? ? ? ? ? ? ? ? - ? - ? - - ? ? - - - - - - -
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

pre-
meal
water
 fried eggs plate
 side salad bowl
 total
 post-
meal
water
 coffee
water
850 ml
+
1
tsp
tooth
paste		 fried
egg
4
280 g		 med
ched
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
10 g		 garlic
raw
cut
1 cl
5 g		 grape
fruit
juice
100? ml		 apple
juice
300? ml		 quinoa
 kale
15 g
red
pepper
raw
cut
1
100? g		 tomato
raw
cut
100? g 		van
soy
milk
1 cup
250 ml
hull
hemp
seed
1 tbsp
10 g
 paprika
1 tbsp
g
 oregano
1 tbsp
g
 sum bounds water
850 ml
+
2
tsp
tooth
paste		 coffee
1 cup
350 ml		 choc
soy
50 ml		 tooth
paste
2 tsp
 total
raison
d'etre
a
b5,7,9
b12,b16
f1

p,se		 b5
b13
k2

ca
 d, e
 b5,8
f2

mn,fe
 b1,2,3
b4,5,6
b9,12
b8,c c b15, fe a3, k c lycopene fe,k mg,k lutein s





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		 a1
retinol
(900 μg rae)		 - 58
%		 30
%		 20
%		 0 0 - - - - - - - - - - - 108 40<r<150 - - - - -
a2
beta-
carotene
(μg rae)		 - 13.8
μg		 - - 0 0 - - - - - - - - - - - 1.5 - - - - - -
a3
lutein +
zeaxanthin
( μg rae)		 - - - - 0 0 - - - - - - - - - - - - - - - - - -
a4
lycopene
( μg rae)		 - - - - 0 0 - - - - - - - - - - - - - - - - - -
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		 - ? - - - - - - - - - ? >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 - - - - -
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 - - - - - - - - - - - 25 40<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		 b
boron
(3 mg)		 - - - - - - - - - - - - - - - - - - >100 - - - - -
f
fluorine
(4000 μg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
na
sodium
(1500 mg)		 - 571.2
mg		 360
mg		 90
mg		 270
mg		 - - - - - - - - - - - - 1291.2

86%		 35<s<60 - - - - -
mg
magnesium
(420 mg)		 - 35.88
mg		 16.2
mg		 -

 70
mg		 - - - - - - - - - - - - 29 >40 - - - - -
si
silicon
(20 mg)		 - - - - - - - - - - - - - - - - - - >100 - - - - -
p
phosphorus
(1250 mg)		 - 593.4
mg		 276
mg		 - 150
mg		 - - - - - - - - - - - - 81.5 >40 - - - - -
cl
chlorine
(2300 mg)		 - - - - - - - - - - - - - - - - - - 35<s<60 - - - - -
k
potassium
(4700 mg)		 - 419.4
mg		 60
mg		 - 200
mg		 - - - - - - - - - - - - 679.4

14%		 >40 - - - - -
k:na
ratio		 - - - - - - - - - - - - - - - - - - >2.5 - - - - -
ca
calcium
(1300 mg)		 - 171
mg		 400
mg		 - 75
mg		 - - - - - - - - - - - - 49.5 40<s<100 - - - - -
cr
chromium
(35 μg)		 - - - - - - - - - - - - - - - - - - >40 - - - - -
mn
manganese
(2.3 mg)		 - .084
mg		 .0144
mg		 - 1.15
mg		 - - - - - - - - - - - - 52 >40 - - - - -
fe
iron
(18 mg)		 - 5.214
mg		 .096
mg		 - 2
mg		 - - - - - - - - - - - - 40.5 >80 - - - - -
ni
nickel
(100 μg)		 - - - - - - - - - - - - - - - - - - >100 - - - - -
cu
copper
(900 μg)		 - .216
mg		 .021
mg		 - - - - - - - - - - - - - - 26 >40 - - - - -
zn
zinc
(11 mg)		 - 3.834
mg		 2.244
mg		 - 1.5
mg		 - - - - - - - - - - -- 68.5 >100 - - - - -
se
selenium
(55 μg)		 - 91.2
μg		 16.98
μg		 - 28
μg		 - - - - - - - - - - - - 247.5 >100 - - - - -
mo
molybdenum
(45 μg)		 - - - - - - - - - - - - - - - - - - >100 - - - - -
i
iodine
(150 μg)		 - - - - - - - - - - - - - - - - - - >40 - - - - -
a
m
i
n
o

a
c
i
d
s		 h
histidine
(carnosine)
(histamine)
(980 mg)		 - - - - - - - - - - - - - - - - - - >50
<145		 - - - - -
i
isoleucine
(1400 mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
l
leucine
(2940 mg)		 - - - - - - - - - - - - - - - - - - >50
<125		 - - - - -
k
lysine
(carnitine)
(2660 mg)		 - - - - - - - - - - - - - - - - - - >50
<280		 - - - - -
m
methionine
(ch3: sam)
(s: cysteine)
(728 mg)		 - - - - - - - - - - - - - - - - - - >50
<158		 - - - - -
c
cysteine
(taurine)
(glutathione)
(1072 mg)		 - - - - - - - - - - - - - - - - - - >50
<107		 - - - - -
f
phenylalanine
(ubiquinol)
(mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
y
tyrosine
( mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
t
threonine
(1400 mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
w
tryptophan
(350 mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
v
valine
(1820 mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
r
arginine
(mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
q
glutamine
(mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
g
glycine
(creatine)
(heme)
(glutathione)
(mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
p
proline
(mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
a
alanine
(carnosine)
(mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
d
aspartic acid
(mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
n
asparagine
(mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
g
glutamic acid
(glutathione)
(mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
s
serine
(mg)		 - - - - - - - - - - - - - - - - - - >50 - - - - -
total
(56 g)		 - - - - - - - - - - - - - - - - - - >50
<89		 - - - - -
a
n
t
i
-
n
u
t
r
i
e
n
t
s		 no3
nitrate
(0 mg)		 - - - - - - - - - - - - - - - - - - <60 mg - - - - -
phytic acid
(0 mg)		 - - - - - - - - - - - - - - - - - - < mg - - - - -
c2o4-
oxalates
(0 mg)		 - - - - - - - - - - - - - - - - - - < mg - - - - -
tannins
(0 mg)		 - - - - - - - - - - - - - - - - - - < mg - - - - -
saponins
(0 mg)		 - - - - - - - - - - - - - - - - - - < mg - - - - -
h2o
water
(3700 ml)		 - - - - - - - - - - - - - - - - - - >40
<100		 - - - - -

fruit soy shake bowl
w/ coffee
 fried eggs plate + side salad bowl
w/ coffee
sum sum total requirements ul
calories 1245.24 - 1245.242250 3000
cost $7.08 - $7.08 $10.00
v
i
t
a
m
i
n
l
i
k
e

c
o
m
p
o
u
n
d
s		 a1
retinol
(900 μg rae)		 43 108 151 >120 <300
a2
beta-
carotene
(1350 μg rae)		 68 - - >120 -
a3
lutein +
zeaxanthin
(12 mg)		 44 - - >120 -
a4
lycopene
(8 mg)		 - - - >120 -
b1
thiamin
(1.2 mg)		 421.5
 343.5 1005.5 >375 -
b2 [g, j]
riboflavin
(1.3 mg)		 397 419.5 1078.5 >393 -
b3
niacin
(16 mg)		 244
n:78
f:166
 145.5
n:1.5
f:144		 531.5
n:109.5
f:422		 >375 f:900
b4*
adenine
(75 mg)		 187 156
 483 >300 -
b5
pantothenic
acid
(5 mg)		 159 111 381 >330 -
b6
pyridoxine
(1.7 mg)		 337 305.5
 835.5 >354 8823
b7 [h]
biotin
(35 μg)		 289.5 458 872 >857 -
b8*
inositol
(1000 mg)		 60.5 30 124 >180 -
b9
[m, b11, r]
folic acid
(400 μg dfe)		 187
n:75.5
f:111.5		 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		 514
n:139
f:375		 1245
n:230
f:1015		 >750
n>180		 -
b13*
orotic acid
(10 mg)		 155 360 890 >300
b14*
taurine
(100 mg)		 60 from excess
cysteine		 >0 60 >180
b15*
betaine
(550 mg)		 60.5 27 121 >180 300
b16*
choline
(550 mg)		 51 169.5 243.5 >180 300
b20* [I]
l-carnitine
(29 mg)		 33 14 64 >100 162
c
ascorbate
(90 mg)		 266 250 797.5 >700 2222
d
calciferol
(20 μg)		 94
d2:81
d3:13		 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		 70
n:70		 237
n:215		 >240
n>180		 9999
f1*
linoleic
acid
(17 g)		 10.294755 g

60.5		 10.8062 g

63.5		 27.125155 g

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

237		 3.175 g

198.5		 8.524645 g

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

53		 - .206 g

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

120		 - .318 g

127.2		 >180 360
f1:(f2+f3+f4)
ratio
 2.3951 3.40 2.9977 - 4
k1
phyllo
quinone 
(120 μg)		 69 25 120.5 >180 300
k2
mena
quinone 
(180 μg)		 43 73.5 180.5 >180 300
k1+k2 112 98.5 301 >360 390
s*
salicylic
acid
(10 mg)		 73 - 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 80+ 320+ >180 375
na
sodium
(1500 mg)		 580.2619

38.6841266667%		 1291.2

86.08%		 2470.7555

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

74.5148595745%		 679.4

14.4%		 6356.6184

135		 >180 -
k:na
ratio
 6.0355- 2.5727 >2.5 -
ca
calcium
(1300 mg)		 86 49.5 202.5 >180 346.5
cr
chromium
(35 μg)		 65 - 65 >150 750
mn
manganese
(2.3 mg)		 362 52 498 >180 717
fe
iron
(18 mg)		 105.5 40.5 184.5
 >270 675
ni
nickel
(100 μg)		 439.5 -- 439.5 >300 900
cu
copper
(900 μg)		 303.5 26 386.5 >180 1666
zn
zinc
(11 mg)		 109 68.5 234 >300 546
se
selenium
(55 μg)		 93 247.5 442.5 >300 1090
mo
molybdenum
(45 μg)		 671 - 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
a
n
t
i
-
n
u
t
r
i
e
n
t
s		 no3
nitrate
(0 mg)		 52
mg		 - 52
mg		 0 200
mg
phytates
(0 mg)		 -
mg		 - - 0 -
c2o4-
oxalates
(0 mg)		 -
mg		 - - 0 -
tannins
(0 mg)		 -
mg		 - - 0 -
saponins
(0 mg)		 -
mg		 - - 0 -
h2o
water
(3700 ml)		 80.5 - 80.5>180 450
at
Location: