Friday, January 1, 2021

deathtokoalas
we'll see what mr. frank says about this, but i actually disagree - i think the populist tradition that is being referred to here was, in truth, always quite conservative and has been often misrepresented as a left-wing tradition. there's more commonality between the historical populist movement and the contemporary one than is often conceded. but, let's see what he says.


deathtokoalas
so, he just ignored the messy parts. standard.

you really shouldn't do something like this unless you're willing to talk about the centrality of eugenics in the populist movement. far from being a movement of the left, it was an inherently white supremacist movement built on standard anti-jewish banker conspiracies and puritanical concepts of religion that included an opposition to "usury" and a prohibition on alcohol. these would have been the most conservative people you've ever seen.

i tend to get uncomfortable when i see fake leftists try to gloss over this, or present this as a net historical positive. it wasn't even a worker's movement in any meaningful sense; these were landholders, property owners, bourgeois members of the middle class. and, they used every ounce of privilege they had to stamp all over the working class people around them. there's no common cause here and there never was, it was a reformist, conservative movement of the middle class from the start.

John Koester
What you have brought up is absolutely true. Now is where we are, and we will be fighting for our lives, and our families, and our neighbors. I believe that the modern progressive populist movement is trying to believe that we are a class not a race. I also don't think that acknowledging the truth of our history will divide us.

Danil Thorstensson
there will always be some people on the left with reactionary views, just like today. Doesn’t mean that the core of populism hasn’t always focused on emancipation and democracy. If you’re talking about basically any movement outside of our own time, you’re going to find some questionable social views. Doesn’t detract from populism as such

deathtokoalas
but, there's a tendency to badly whitewash this specific historical moment, as being the only time a left has ever existed on this continent. we seem to need to find this, to build a history around it, to say "look, this isn't so foreign to american culture". but, it's complete bullshit; this was a conservative movement, through and through, and it's just revisionist to argue otherwise. the core of this movement was not about emancipation or democracy, it was about trying to run the country out of the back of a bible.

David Franklin
If the populists were so reactionary, why did over a million African Americans join the Farmers Alliance by the 1890s? You're echoing Richard Hofstadter's dismissive interpretation of the populists as bigoted reactionaries, which has since been refuted by historians such as Lawrence Goodwyn, Norman Pollack, and Omar Ali.

deathtokoalas
well, why did millions of black people vote for joe biden? people don't always make sense. but, lesser evils can be complicated things, too. i can't tell you why any specific person voted any specific way, or if they voted in their self-interest or not. but, i hardly think such a thing has been refuted - it's a point i've been pushing for a while and intend to push louder as i think it's necessary to realize it to rebuild the left.

i can tell you that the populist movement, as a whole, held some pretty horribly racist views, though - and that they legislated a fair amount of them, too.

jomilkman
But, when we talk about popluists of that era, we're talking about a movement sprung from a U.S. population that was largely what most of us would be considered to be racist to begin with. Respectfully: Frank is careful to note this repeatedly in his analysis in The People, No, and I don't think it's white-washing or otherwise intellectually dishonest to not spend a great deal of ink excoriating a movement for a flaw it wasn't uniquely possessed of as a constituency. 

Then again, perhaps there's evidence that Populists were uniquely racist that I just happen not to have seen yet. I'm open to being proven wrong.

deathtokoalas
well, the point i'm drawing into question is whether that movement back then was different than this one right now. if you're willing to apply those arguments to those populists in the 1800s, why not apply them to trumpists? i mean, i was a kucinich supporter that never endorsed obama because i opposed his healthcare plans because they were right out of the heritage institute, and people were still calling me a racist when they rolled out romneycare more or less in tact. it was perfectly preposterous, through and through. so, there's something fundamentally flawed with looking at the racists from 100 years ago - a movement that passed laws that sterilized black and indigenous people for being "unfit" - and write them off as products of their period, yet be convinced that those kids in their maga hats are evil to their core. there's some hypocrisy there, around what racism is acceptable and what racism isn't. and, i insist that needs to stop - that this movement needs to be analyzed with clear eyes before we ultimately move beyond it.

Curly Bracket
Wait, are you trying to tell me that 1890's farmers weren't woke by 2020 standards?! O_o

deathtokoalas
fuck, they weren't woke by 1890s standards. they were only a difference of scale from fucking isis, really. we can criticize the co-op movements like this; we can do a post-mortem on the kibbutz using this language. but, these people weren't leftists at all...

jomilkman
No doubt that's some hypocrisy right there, and we certainly do need to analyze the movement with clear eyes. To that end, can you recommend any good texts that cover how racism was central to the 1890s populist coalition? That question's not meant to be rhetorical or combative -- if anything, I'm interested in learning more about the movement, and I wish to do more reading on it.

deathtokoalas
as mentioned, this kind of thing tends to get glossed over by left-leaning historians, who seem keen to identify this movement as some kind of ground zero, despite the fact that they'd hate everything you and i stand for. it just doesn't get discussed. if you sort through zinn long enough, you'll pull something out, but he's actually one of the worst culprits there is when it comes to this. if you want really critical histories of the populist/progressive movements, you ironically need to read conservative or libertarian sources, but they're coming at it from their own bizarre biases. the only reason they want you to know about the sterilization laws, for example, is because it ties into their narrative on abortion. and, this is really partly the reason i'm reacting; the left has a responsibility to get the history right here, but seems more interested in sweeping it under the rug in order to maintain a tribalist narrative in solidarity with a tribe that has only ever thrown it under the bus - we continue to lionize historical progressivism, for example, despite the fact that woodrow wilson put eugene debs in jail, or theodore roosevelt is the architect of the modern interpretation of the monroe doctrine. for some reason, we want to have this to be our tribe, to identify with it, to defend it and to uphold it's narrative.....but the facts are that it's just another wing of the ruling bourgeois party. so, you can sort through zinn & chomsky & some libertarians like antony sutton to get a grasp of some of the specifics, or do careful research in encyclopedias using carefully determined search terms, but a proper historical analysis has, to my knowledge, yet to be written - rather on purpose.

what's more useful is to study the legislative history. look at what they actually did - it's pretty disturbing.

(...)

you previously asked me for some texts, and i pointed out that it's something that is generally not written about. but, i've founded this grad student's dissertation, which is on the topic:

i wish i could be of better use, but my knowledge of this is fragmented rather than centralized. i can barely cite my own statements, besides vague references to zinn.
- technetium does not exist naturally, and would be unstable in the body if consumed.

- ruthenium has no biological role and is too trace to try to restrict. it will no doubt end up in your produce in some trace amount unless you buy hydroponic.

- rhodium has no biological role and is too trace to try to restrict. it will no doubt end up in your produce in some trace amount unless you buy hydroponic.

- palladium has no biological role and is too trace to try to restrict. it will no doubt end up in your produce in some trace amount unless you buy hydroponic.

silver has no biological role and is too trace to try to restrict. it will no doubt end up in your produce in some trace amount unless you buy hydroponic.

- cadmium is a poison that has no biological role and is too trace to try to restrict. it will no doubt end up in your produce in some trace amount unless you buy hydroponic.

- indium has no biological role and is too trace to try to restrict. it will no doubt end up in your produce in some trace amount unless you buy hydroponic.

- tin has no biological role and is too trace to try to restrict. it will no doubt end up in your produce in some trace amount unless you buy hydroponic.

antimony is a poison that has no biological role and is too trace to try to restrict. it will no doubt end up in your produce in some trace amount unless you buy hydroponic.

tellurium has no biological role and is too trace to try to restrict. it will no doubt end up in your produce in some trace amount unless you buy hydroponic.

iodine is an essential nutrient with an rdi.

source:

water - 4*.85 = 3.4 µg
=============
guava -  ~0
banana  -  0 
strawberry  -  1000*.002*.1 = .2 µg ~ 0
avocado  -  0
kiwi  -  ~0
soy - ~0
ice cream -  487*.0825 = 40.1775 µg
yogurt - 389*.05 = 19.45 µg
yeast - ~0
vector cereal -  60*15/55 = 16.3636363636
all bran cereal -  105*.045 = 4.725 µg
flax - 0
algal oil -  ?
===============
100*(3.4 + .2 + 40.1775 + 19.45 + 4.725)/150 + 16.363636363636 =
61.6653030303--->61.5

- xenon is inert.

- there is no element in the next row of the periodic table that is worth analyzing further.

- amino acids are next.

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

pre-meal
water
fruit 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<100 0 0 r:2
%
0 38
r:35
c:3
b1
thiamin
(1.2 mg)
0 .0201
mg
.037
mg
.024
mg
.101
mg
.019
mg
12.8
%
0.033825
mg
3
%
155.625
%
~
4.6363
%
75
%
.115
mg
.026928
mg
282
u:31
>125 0 4
%
1.5
%
0 287.5
b2 [g, j]
riboflavin
(1.3 mg)
0 .012
mg
.086
mg
.022
mg
.195
mg
.017
mg
40
%
.198
mg
5
%
144.375
%
~
8.4545
%
12.5
%
.011
mg
.017748
mg
253
u:4
>131 0 20.5
%
5
%
0 278.5
b3
niacin
(16 mg)
0 .3252
mg
.785
mg
.386
mg
2.61
mg
.235
mg
16
%
.0957
mg
.059
mg
65.625
%
~
14.4545
%
31.25
%
.216
mg
.08568
mg
157
n:61
f:96

>125
f<200
0 4
%
2
%
0 163
n:65
f:98
b4*
adenine
(75 mg)
0 ? 1.416
mg
0.5
mg
15.9
mg
? 30.88
mg
1.9449375
mg
1.025
mg
49.38
mg
0.6
mg
1.8 mg ? ? 138 >100 0 ? 5
%
0 143
b5
pantothenic
acid
(5 mg)
0 .1353
mg
.394
mg
.125
mg
2.08
mg
.126
mg
24
%
0.479325
mg
.194
mg
2.25
%
~
7.0909
%
10
%
.069
mg
.02142
mg
115.5
u:72.5
>110 0 18
%
3
%
0 136.5
b6
pyridoxine
(1.7 mg)
0 .033
mg
.433
mg
.047
mg
.386
mg
.043
mg
9.6
%
.0396
mg
.029
mg
133.125
%
~
5.7272
%
12.5
%
.033
mg
.008568
mg
222.5
u:61.5
>118 0 0 1
%
0 223.5
b7 [h]
biotin
(35 μg)
0 ?
μg
1.652
μg
0.8
μg
7.95
μg
.966
μg
15.6
μg
2.145
μg
1
μg
45
%
~
21.03896
%
7.515
μg
2.52
μg
1.836
μg

186
u:120
>171 0 0 5.5
%
0 191.5
b8*
inositol

(1000 mg)
0 30
mg
0
mg
13
mg
69
mg
93.84
mg
27.552
mg
7.425
mg
8
mg
14.85
mg
.75
mg
123.3
mg
13.65
mg
? 40 >30 0 0 1
%
0 41
b9
[m, b11, r]
folic acid
(400 μg dfe)
0 14.7
μg
23.6
μg
24
μg
122
μg
17.2
μg
n:9.6
f:0

%
4.125
μg

1
μg
35.625
%
15
%
12.5
%
6.09
μg
.612
µg
126
n:63
f:63
>100
f<133
0 1.75
%
1.25
%
0 129
n:66
f:63
b12 [t]
cobalamin
(2.4 μg) 
0 0
0
0 0 0 80
%
.6435
μg
7.5
%
187.5
%
0 0
0 .335988
μg
315.5
n:48
f:267.5
>250
n>30
0 0 10
%
0 325.5
n:48
f:277.5
b13*
orotic acid
(10 mg)
- - - - - - - 12.890625
mg
2.578125
mg
- - - - -
155 >100 - - - - 155
b14*
taurine
(100 mg)
0 0 0 0 0 0 0 1.5675
mg
1.65
mg
0 0 0 0 ~
0
3.2 t:>120
--->
0 0 0 0 --->
b15*
betaine
(550 mg)
0 0.03
mg
.118
mg
.2
mg
1.05
mg
.345
mg
3.2
mg
.9075
mg
.35
mg
0 25.5
mg
162
mg
.217
mg
? 35 >30 0 ~
0
~
0
0 35
b16*
choline
(550 mg)
0 2.28
mg
11.6
mg
5.7
mg
21.3
mg
5.38
mg
96
mg
21.45
mg
8
mg
12.3
mg
2.85
mg
22.05
mg
5.51
mg
8.8128
mg
40.5 >30 0 ~
1.68
%
~
2.23
%
0 44.5
b20* [I]
l-carnitine
(29 mg)
0 .06
mg
.236
mg
0
mg
1.95
mg
.138
mg
.24
mg
3.3
mg
2.0
mg
.072
mg
.225
mg
.675
mg
.0357
mg
? 30.5 30>s>35 0 0 0 0 30.5
c
ascorbate
(90 mg)
0 68.4
mg
10.3
mg
58.8
mg
15
mg
64
mg
0
0
0
0
~
4.6363
%
0
.042
mg
0 245
u:240.5
>234 0 0 0 0 245
d
calciferol
(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
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<100 0 r:2
%
177
r:40
c:137
b1
thiamin
(1.2 mg)
.55
mg
.0945
mg
.0726
mg
.025
mg
.02
mg
- .0174
mg
6.4
%
- - 155.625
%
.098
mg
- - - - - - - 235
u:73
>125 4
%
1.5
%
240.5
b2 [g, j]
riboflavin
(1.3 mg)
~
.2912
mg
.14875
mg
.0638
mg
.033
mg
.013
mg
- .2568
mg
20
%
~
.1143
mg
- 144.375
%
.02
mg
- - - - - - - 236.5
u:72
>131 20.5
%
5
%
262
b3
niacin
(16 mg)
~
5.824
mg
1.71325
mg
1.0813
mg
.274
mg
.134
mg
- .0354
mg
8
%
- - 65.625
%
0.954
mg
- - - - - - - 136
n:26
f:110
>125
f<200
4
%
2
%
142
n:30
f:112
b4*
adenine
(75 mg)
2.2
mg
27.825
mg
.77
mg
? ? - 4.92
mg
15.44
mg
1.025
mg
- 49.38
mg
? - - - - - - - 135 >100 ? 5
%
140
b5
pantothenic
acid
(5 mg)
.23705
mg
.55475
mg
.3003
mg
.127
mg
.145
mg
- .246
mg
12
%
~
.357
mg
- 2.25
%
.056
mg
- - - - - - - 54.5
u:40
>110 18
%
3
%
75.5
b6
pyridoxine
(1.7 mg)
.0781
mg
.50925
mg
.1518
mg
.055
mg
.029
mg
- .0396
mg
4.8
%
- - 133.125
%
.06
mg
- - - - - - - 192
u:54
>118 0 1
%
193
b7 [h]
biotin
(35 μg)
2.2
μg
5.775
μg
5.5
μg
~
0
μg
.335
μg
- 1.62
μg
7.8
μg
- - 45
%
2.73
μg
- - - - - - - 119
u:74
>171 0 5.5
%
124.5
b8*
inositol

(1000 mg)
41.25
mg
99.75
mg
13.2
mg
9.84
mg
129.98
mg
- 5.4
mg
13.776
mg
- - 14.85
mg
- - - - - - - - 32.5 >30 0 1
%
33.5
b9
[m, b11, r]
folic acid
(400 μg dfe)
~
155.29
μg
80.5
μg
20.9
μg
89.4
μg
5.36
μg
- 16.2
μg
4.8
%
- - 35.625
%
14.98
μg
- - - - - - - 136
n:61.5
f:74.5
n>100
f<133
1.75
%
1.25
%
139
n:64.5
f:74.5
b12 [t]
cobalamin
(2.4 μg) 
0 0 0 0 0 0 .66
μg
40
%
~
.142857
μg
0 187.5
%
0 - - - - - - - 261
n:33.5

f:227.5
>250
n>30
0 10
%
271
n:33.5
f:237.5
b13*
orotic acid
(10 mg)
- - - - - - 37.5
mg
- > - - - - - - - - - - 375 >100 - - 375
b14*
taurine
(100 mg)
0 0 0 0 0 0 0 0 > 0 0 - - - - - - - - - t:>120
--->
-- ---->
b15*
betaine
(550 mg)
77
mg
.175
mg
.44
mg
106
mg
.134
mg
- .42
mg
1.6
mg
- - .50 - - - - - - - - 33.5 >30 ~
0
~
0
33.5
b16*
choline
(550 mg)
8.25
mg
9.8
mg
9.68
mg
4.92
mg
3.42
mg
- 9.9
mg
48
mg
- - 12.3
mg
- - - - - - - - 19 >30 ~
1.68
%
~
2.23
%
23
b20* [I]
l-carnitine
(29 mg)
.43175
mg
? .44
mg
~
0
mg
? - 2
mg
.12
mg
2
mg
- .072
mg
? - - - - - - - 17 30<s<35 0
0
17
c
ascorbate
(90 mg)
0 223.485
mg
6.49
mg
4.02
mg
19.5
mg
- 0 0 0 - 0 0 - - - - - - - 281.5
u: 281
>234
0 0 281.5
d
calciferol
(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
2*
70
g
medium
cheddar
cheese
raw
sliced
30
g
margarine
2
tbsp
10
g
whole
wheat
bread
w/
germ
+
flax
raw
1 slice
37
g
nut
yeast
1
tsp
3
g
grape
fruit
juice
100
ml
sum bounds
raison
d'etre
a
b7
b12,b16
d, f1

p,zn,se
a
b12
b13
k2

p, zn

d, f1
b8
f1,f2

zn
b1,2,6
b7
b12
b8,c
calories - - - - - - - -
cost - - - - - - - -
v
i
t
a
m
i
n
l
i
k
e

c
o
m
p
o
u
n
d
s
a
retinol
(900 μg rae)
r:29
%
c:6.9
μg
15
%
10
%
0 0 - 55
r:54
c:1
30<r<100
b1
thiamin
(1.2 mg)
0.06
mg
.0087
mg
0 10.5
%
155.625
%
- 171.5
>125
b2 [g, j]
riboflavin
(1.3 mg)
.684
mg
.1284
mg
0 3
%
144.375
%
- 209.5 >131
b3
niacin
(16 mg)
.114
mg
.0177
mg
0 6.5
%
65.625
%
- 73
n:1
f: 72
>125
f<200
b4*
adenine
(75 mg)
2.24
mg
2.46
mg
0 4.514
mg
49.38
mg
- 78
>100
b5
pantothenic
acid
(5 mg)
2.292
mg
0.123
mg
0 5
%
2.25
%
- 55.25
u:48
>110
b6
pyridoxine
(1.7 mg)
.255
mg
.0198
mg
0 3.5
%
133.125
%
- 152.625
u:16
>118
b7 [h]
biotin
(35 μg)
~
58.33

μg
.519
μg
~
4.547
μg
3
%
45
%
- 229
u:181
>171
b8*
inositol

(1000 mg)
12.6
mg
2.7
mg
~
16
mg
52.54
mg
14.85
mg
30 >30
b9
[m, b11, r]
folic acid
(400 μg dfe)
70.5
μg
18.1
μg
0 5
%
35.625
%
- 62.5
n:27
f: 35.5
>100
f<130
b12 [t]
cobalamin
(2.4 μg) 
1.338
μg
.33
μg
0 0 187.5
%
- 257
n:69.5

f:187.5
>250
n>30
b13*
orotic acid
(10 mg)
- ~
18
mg
- - - - 180 >100
b14*
taurine
(100 mg)
0 0 >0 0 0 0 - t:>120
---->
b15*
betaine
(550 mg)
.414
mg
.21
mg
.01
mg
~
74.52
mg
0 - 13.5 >30
b16*
choline
(550 mg)
438
mg
4.95
mg
1.1
mg
9.99
mg
12.3
mg
- 84.5 >30
b20* [I]
l-carnitine
(29 mg)
.56
mg
1
mg
.105
mg
.2997
mg
.072
mg
- 7 30>s>35
c
ascorbate
(90 mg)
0 0 0 0 0 250
>234
d
calciferol
(20 μg)
d3:
3.03
μg
d3:
.18
μg
d3:
30
%
0 0 - 46
u:16
d2:0
d3:46
>30
e
alpha-
tocopherol
(15 mg)
1.8
mg
.234
mg
20
%
1.5
%
0 35
n:35
>40
n>30
f1*
linoleic
acid
(17 g)
3.23
g
.1731
g
1.5
g
.5
g
0 - 5.4031
g

31.78%
>30
f2*
alpha
linolenic
acid
(1.6 g)
.228 .1095 .5 .75 0 - 1.5875
g

99.22%
>30
f3*
eicosa
pentaenoic
acid
(0.375 g)
- - - - - - - >30
f4*
docosa
hexaenoic
acid
(0.250 g)
- - - - - - - >30
f1:(f2+f3+f4)
ratio
- - - - - - 3.40 <4
k1
phyllo
quinone 
(120 μg
)
9 .5 10 .5 0 - 12.5 30<s<67
k2
mena
quinone 
(180 μg
)
8.65
μg
57.66
μg
0 0 0 0 36.5 30<s<67
k1+k2 - - - - - - 49 90<s<110
s*
salicylic
acid
(10 mg)
0 0 0 0 0 - ->30
e
l
e
m
e
n
t
s
f
fluorine
(4000 μg)
- - - - - - - -
na
sodium
(1500 mg)
285.6
mg
180
mg
45
mg
135
mg
- - 645.6

43.04%
-
mg
magnesium
(420 mg)
17.94
mg
8.1
mg
-

35
mg
- - 14.5 -
p
phosphorus
(1250 mg)
296.7
mg
138
mg
- 75
mg
- - 40.5 -
cl
chlorine
(2300 mg)
- - - - - - - -
k
potassium
(4700 mg)
209.7
mg
30
mg
- 100
mg
- - 339.7

7.2%
-
ca
calcium
(1300 mg)
85.5
mg
200
mg
- 37.5
mg
- - 323

24.85
cr
chromium
(35 μg)
- - - - - - - -
mn
manganese
(2.3 mg)
.042
mg
.0072
mg
- .575
mg
- - 27
fe
iron
(18 mg)
2.607
mg
.048
mg
- 1
mg
- - 20
cu
copper
(900 μg)
.108
mg
.0105
mg
- - - - 13
zn
zinc
(11 mg)
1.917
mg
1.122
mg
- .75
mg
- - 34
se
selenium
(55 μg)
45.6
μg
8.49
μg
- 14
μg
- - 123.5
mo
molybdenum
(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
55
r:54
c:1
270
r:129
c: 141
r>120
c>100
t:-
r:300
c:-
b1
thiamin
(1.2 mg)
287.5
240.5 171.5 699.5 >375 -
b2 [g, j]
riboflavin
(1.3 mg)
278.5 262 209.5 750 >393-
b3
niacin
(16 mg)
163
n:65
f:98

142
n:30
f:112
73
n:1
f:72
378
n:96
f:282
>375 f:600
b4*
adenine
(75 mg)
143 140 78
361 >300 -
b5
pantothenic
acid
(5 mg)
136.5 75.5 55 267 >330 -
b6
pyridoxine
(1.7 mg)
223.5 193 152.5
569 >354 5882
b7 [h]
biotin
(35 μg)
191.5 124.5 229 545 >857 -
b8*
inositol

(1000 mg)
41 33.5 30 104.5>120 -
b9
[m, b11, r]
folic acid
(400 μg dfe)
129
n:66
f:63
139
n:64.5
f:74.5
62.5
n:27
f:35.5
330.5
n:157.5
f:173
>300 f:400
b12 [t]
cobalamin
(2.4 μg) 
325.5
n:48
f:277.5
271
n:33.5

f:237.5
257
n:69.5
f:187.5
853.5
n:151
f:702.5
>750
n>120
-
b13*
orotic acid
(10 mg)
155 375 180 710 >300
b14*
taurine
(100 mg)
3.2
>0 >0 3.2 >120
b15*
betaine
(550 mg)
35 33.5 13.5 82 >120 200
b16*
choline
(550 mg)
44.5 23 84.5 152 >120 200
b20* [I]
l-carnitine
(29 mg)
30.5 177 54.5>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
46
d2:0
d3:46
189.5
d2:126

d3:63.5
>120
d3>100
500
e
alpha-
tocopherol
(15 mg)
46.5
n:38.5
48
n:48
35
n:35
129.5
n:121.5
>160
n>120
6666
f1*
linoleic
acid
(17 g)
7.35684772727
g


43.25%
6.0242
g

35.4%
5.4031
g

31.78%
18.7841477273
g

110%
>120 -
f2*
alpha
linolenic
acid
(1.6 g)
2.53904772727
g

158.69
%
1.5514
g

96.96%
1.5875
g

99.22%
5.67794772727
g

354.87%
>120
>.25*f1
f1
f3*
eicosa
pentaenoic
acid
(0.375 g)
.12
g

32%
.006
g

1.6%
- .126
g

33.6%
>120 240
f4*
docosa
hexaenoic
acid
(0.250 g)
.18
g

72%
.018
g

7.2%
- .198
g

79.2%
>120 240
f1:(f2+f3+f4)
ratio
2.5913 3.73 3.40 3.129675 - 4
k1
phyllo
quinone 
(120 μg
)
65.5
26.5 12.5 104.5 >120 200
k2
mena
quinone 
(180 μg
)
31 64 36.5 131.5 >120 200
k1+k2 96.5 90.5 49 236 >270 330
s*
salicylic
acid
(10 mg)
49.5 33.5 - 83 >120 9999
e
l
e
m
e
n
t
s
b
boron
(3 mg)
118 - - 118 >300 667
f
fluorine
(4000 μg)
68.5
- 68.5 >120 250
na
sodium
(1500 mg)
483.702

32.2468%
599.2936

39.95%
645.6

43.04%
1728.5956

115.2397%
>100 min(153,k/2.5)
mg
magnesium
(420 mg)
146 57.5 14.5 218>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 40.5 194.5 >>120 240
cl
chlorine
(2300 mg)
35 .3 - 35 >100 min(153,k/2.5)
k
potassium
(4700 mg)
3310.5989

70.43827%
1736

36.936%
339.7

7.2%
5386.2989

114.6%
>120 -
k:na
ratio
6.2766 - - 2.9347456 >2.5 -
ca
calcium
(1300 mg)
82 67 24.5 173.5>120 231
cr
chromium
(35 μg)
53 - - 53 >120 500
mn
manganese
(2.3 mg)
285.5 84 27 396.5>120 478
fe
iron
(18 mg)
83.5
h:0
38.5 20 142
h:0
>150
h>50
250
ni
nickel
(100 μg)
318.5-- -- 318.5 >300 600
cu
copper
(900 μg)
246 57 13 316>120 1111
zn
zinc
(11 mg)
8656.5 34 176.5>120 364
se
selenium
(55 μg)
45 102 123.5 270.5 >120 727
mo
molybdenum
(45 μg)
649.5 16 - 665.5 >300 4444
i
iodine
(150 μg)
64.5 - - 64.5 >120 733
i
n
o
r
g
a
n
i
c
s
h2o
water
(3700 ml)
79 - - 79 >120 300
no3
nitrate
(0 mg)
52
mg
- - 52
mg
0 200
mg

*not really

specific brands used:
- sensodyne repair & protect
- colgate prevident
- natur-a vanilla soy milk (light)
- chapman's premium black cherry ice cream
- yoplait source cherry yogurt
- bulk barn nutritional yeast
- kellogg's vector cereal
- kellogg's all bran original cereal
- nutravege omega-3 algal oil (strawberry-orange, or whatever)
- natur-a chocolate soy milk

- sensodyne repair & protect
- now foods microhydroxyapatite
- selection brand pasta [metro/food basics]
- black diamond brand medium cheddar cheese
- natur-a vanilla soy milk (regular)
- astro biobest plain probiotic yogurt 
- frank's red hot sauce
- bulk barn nutritional yeast
- bulk barn hemp seeds
- natur-a chocolate soy milk

- sensodyne repair & protect
- colgate prevident
- black diamond brand medium cheddar cheese
- irrestibles brand olive canola oil [metro/food basics]
- dempster's whole grain double flax bread
- bulk barn nutritional yeast

diet options:

daily:

 2 ) pasta salad bowl:
- one tbsp of imitation bacon bits (isoflavones, maybe)
- olives?
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?
- rice bran is similar to sunflower in b5, but lower in omega-6 and lower in choline. also, less e. it would be better if i find myself strictly concerned about b5, but in the pasta bowl. this seems unlikely.
- dried whey is a little lower in both b5 & higher in choline, but also has a little b12 & has almost no fat. it's almost like the missing part of the yeast. i'm having trouble finding it though and don't think the isolate available at bulk barn is comparable. it seems to be largely seen as a waste product in yogurt production. it may be broadly useful across plates.
- broccoli?

3) eggs:
- salami (45 g) (25% b1, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)
- rice (100 g) (60% b1, 35% b3, 4% b5, 6% b6, 69% b9)

need:

==========

remaining items to enter or investigate:

15 amino acids: <----for sure, eventually
1) histidine, 2) isoleucine, 3) leucine, 4) lysine, 5) methionine, 6) phenylalanine, 7) threonine, 8) tryptophan
9) valine, 10) arginine, 11) cysteine, 12) glycine, 13) glutamine, 14) proline, 15) tyrosine
+ measure 6 non-essential

carotenoids (not including pro-vitamin a): <---maybe
1) lutein, 2) zeaxanthin, 3) lycopene, 4) phytofluene, 5) phytoene, 6) astaxanthin, 7) capsanthin, 8) canthaxanthin, 9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
5) ergothioneine  (cannot synthesize)   
6) pqq - .2 mg, or 400 ng, but can't find good sources
7) queuine - no rdi determined. milk, whole wheat, tomatoes.
10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 
11) ribose
12) "nucleic acids"?
13) don't forget about heme
14) carnosine
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