actually, let's talk a little about the dangerous metals at the higher end of the periodic table for a minute.

what are the dangerous heavy metals we hear about popping up in diets?

cadmium, mercury  (same # of valence electrons as zinc)

aluminium (same # of valence electrons as boron)

lead (same # of valence electrons as silicon, carbon)

arsenic (same # of valence electrons as nitrogen, phosphorus)

(ed: + chromium (same # of valence electrons as molybdenum)?)

these observations are not trivial; the fact that these metals can be substituted for their non-metallic equivalents is a big part of the reason of why they're toxic, whereas this giant swath of other heavy metals just passes through us without us even noticing them. you've heard scientists talk about how life is just chemistry, and this is a good example of the limitations of that; the fact that life is just chemistry means it's subject to all kinds of error, which can both spur evolution and kill us, maybe even at the same time. it's humbling to realize how utterly helpless we are in the face of the chaos and randomness around us. i'm an atheist, but i fully realize the power of random error in the world we live in; it doesn't help to anthropomorphize it, or assign it moral characteristics, but it certainly helps to give it a little respect.

so, you could eat an apple with just a little bit of arsenic in it everyday for your whole life and not have it do anything to you, until the day that you get unlucky and die from it. repeatability is supposed to be the basis of science, but the laboratory is a pretty shifty concept, in truth.

it is true that looking at it this way is sort of facile - lead can also replace calcium, for example. this has to do with energy levels and i'm not posting a lecture on quantum chemistry, even if i like my lpi links. that's a familiar name, there's some trust there. but, lining these things up really demonstrates the importance of getting not just zinc & phosphorus, but also silicon and boron - as well as potassium, calcium & sulfur/selenium. it's not an antidote for actual poisoning and, of course, nobody consumes heavy metals on purpose, unless they're suicidal, but getting these non-metals in high quantities should at least act as a first line of defense against any metals that you accidentally consume by crowding them out from absorption.

and, don't pretend you're not consuming them, either.

'cause you are.

if you look at the periodic table, you see that copper (bronze is copper & tin), silver & gold are all aligned in the periodic table, meaning your body could potentially substitute silver or gold for copper in a pinch, although i wouldn't recommend relying on it.

but, it's just proof that competition is pointless, and it doesn't matter who wins, in the end.

the remaining items in the list are all transition metals.

chromium

The lack of sensitive indicators of chromium nutritional status in humans makes it difficult to determine the level of chromium intake most likely to promote optimum health.

https://lpi.oregonstate.edu/mic/minerals/chromium

Chromium is excreted mainly in the urine [1,12,13]. Urinary chromium levels are therefore a good indicator of chromium absorption. However, because these levels are closely related to recent chromium intakes, they are not good indicators of chromium body stores [4,14].

https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/

so, i'm going to keep this as a fat soluble vitamin, set the per-meal to 40% and the daily to 150% and try not to get too far past it.

note that searching for "raspberry" and "chromium" will produce results about how to run google's web browser on a small micro pc, the raspberry pi. i'd rather run firefox on a pi, if i have to, thanks. i'm continuing to use this browser, but i don't like it much. anyways, i'm not finding much useful data here. and, from the lpi site:

The amount of chromium in food is variable and has been measured accurately in relatively few foods. 

*shrug*

it's over 40, at least.

yeast:

http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data5m.html

wheat:

https://www.researchgate.net/publication/228612676_Determination_of_chromium_content_of_food_and_beverages_of_plant_origin

sunflower:

https://wholefoodcatalog.info/food/sunflower_seed(oil-roasted_and_salted)/nutrients/

flax:

https://www.ingredients101.com/flax.htm

raspberry - ?

yeast - 112*.05 = 5.6 µg

vector: 39*.04  = 1.56 µg

wheat bran - 39*.007 = .273 µg

sunflower seeds - 1*.08 = .08 µg

flax - .5*.12 =  .06 µg

algal oil - ?

the new sum is:.

(.1445 + 1 + 3.2 + 2.865 + 4.987 + .35058 + .225 + .447 + 5.6 + 1.56 + 1.755 + .273 + .08 + .06)/35 = 0.64420228571

molybdenum is the only entry on the next row:

manganese

manganese is stored in the body and should be treated like a fat soluble vitamin, with a 40% per-meal and a 180% total amount.

raspberry - .67*.45 = .3015 mg

yeast - 0

vector: 40/55   = .72727272 mg

wheat bran - 11.5*.07 = .805 mg

sunflower seeds - .897*.08 = .07176 mg

flax - 2.48*.12 = .2976 mg

algal oil - ?

the new sum is:.

(.102 + .3015 + .045 + .319 + .386 + .213 + .068 + .149174 + .0066 + .0025 + .7272 + 4.5 + .805 + .07176 + .2976)/2.3 = 3.4757973913

iron

Table 1 lists the current iron RDAs for nonvegetarians. The RDAs for vegetarians are 1.8 times higher than for people who eat meat. This is because heme iron from meat is more bioavailable than nonheme iron from plant-based foods,

https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

those numbers are:

male: 8 mg

female: 18 mg

the extra 10 mg is to compensate for menstruation; the male & female numbers converge again after menopause.

i initially wanted to ensure i got 8 mg of heme iron per day, but i don't think that's going to be possible, as i'm cutting out the extra meat. as the only potential remaining source of non-heme iron in my diet is eggs, and they're actually mixed, i should just follow through with the factor:

male: 8*1.8 = 14.4 mg

female: 18*1.8 = 32.4 mg

while i don't menstruate, if i use the female ai as a total amount and the male rdi as a per meal amount then i'm kind of getting all the ideas through, in approaching this both as a stored nutrient and a per-meal requirement. 14.4/18 = 80%.  32.4/18 = 180%.

so, i'm treating iron somewhat uniquely.

ai: 18 mg

requirements: 80%/meal, 180% total 

ul: < 18*2.5*1.8*1.5/18 = 675%

raspberry - .69*.45 = 0.3105 mg

yeast - 5*1/16 = .3125 mg

vector: 28*40/55   = 20.363636363%

wheat bran - 10.57*.07 = .7399 mg

sunflower seeds - 2.42*.08 = .1936 mg

flax - 5.73*.12 = .6876 mg

algal oil - 1.02*((13/10000)/100)*1000 = 0.01326 mg

the new sum is:.

100*(.0425 + .3105 + .078 + .307 + .41 + .825 + .214 + .3125 + .7399 + .1936 + .6876 + .01326)/18 + 16 + 20.3636 + 43.75 = 103.079488889

cobalt

cobalt is incredibly important, but i get all my cobalt in b12. 

note that this meal has 460% of the rdi. so, using the old rdi:

460 - 250 = 210%. then, 2.1*2.4 = 5.04 µg. the ratio of cobalt in cobalamin is 58.93319/1,355.365 = 0.04348141644. so,  0.04348141644*5.04 = 0.21914633885 µg.

& using the new one, as 460 - 100 = 360%, and 3.6*2.4 =  8.64 µg,  (58.93319/1,355.365)*8.64 = 0.37567943808 µg.

nickel

nickel has conflicting data, but it's probably easily resolved by just pointing out that everything is toxic in high doses and people having negative reactions to nickel are simply consuming too much. i've picked a relatively low upper limit for that reason. i'm otherwise treating nickel as water soluble and setting the requirements to 100%/day, 300%/meal.

as i said before, nickel is essential in most species of "higher" plants, so if you eat plants then you're getting nickel because they need it, at least. but, all we can tell for sure about our own use of nickel is that we tend to substitute it in for other metals near it on the periodic table (like iron) when it's around. if you look at a periodic table (or pay close attention to this post.) you'll note that, because cobalt is central to b12, it's the only transition metal in that space not being explicitly used. i'm consequently going to double down on the premise that we probably have a very specific role for nickel in our bodily functions, we just haven't figured it out yet.

or, maybe i'm wrong. that happens, too. i dunno.

so, these numbers for nickel might seem eye-bogglingly high and that might come off as scary if you're concerned about nickel accumulation, but you have to understand that i'm actually being very careful in setting a very low rdi and a very low upper limit, and what's really important is that the numbers stay under the upper point, until we figure out better bounds on what's required.

also note that this data is really dominated by the flax. i'm still meeting the rdi without it, but it's clearly the cause of the high numbers.

raspberry - ?   

yeast - 41*5/20 = 10.25 µg

vector: 1000*((.166 + .193)/2)*.04 = 7.18 µg

wheat bran - 1000*.193*.007 = 1.351 µg

sunflower seeds - 1000*3.2*.008 = 25.6 µg

flax - 1000*17*.012  = 204 µg

algal oil - ? 

the new sum is:.

(6.12 + 4.72 + 4.3 + 51 + 96 + 10.25 + 7.18 + 8.685 + 1.351 + 25.6 + 204) = 419.206

copper

copper is to be treated like a fat soluble vitamin, with 40% per meal and 180% total requirements.

raspberry - 90*.45 = 40.5 µg

yeast - 5*8/20 = 2%----> .02*900 = 18 µg

vector: 600*40/55 = 436.363636364 µg

wheat bran - 998*.07 = 69.86 µg

sunflower seeds - 828*.08 = 66.24 µg

flax - 1220*.12 = 146.4 µg

algal oil - 1000*1000*1.02*((2/10000)/100) = 2.04 µg

the new sum is:.

100*(149.6 + 40.5 + 69 + 92 + 48 + 285 + 90 + 500 + 18.975 + 7.5 + 18 + 436.36 + 468 + 69.86 + 66.24 + 146.4 + 2.04)/900 = 278.608333333

zinc

zinc should actually be treated like a water soluble vitamin because it's not stored in the body, so that's 100%/meal & 300% total.

raspberry - .42*.45 = .189 mg

yeast - 0

vector: 36*40/55   = 26.1818181818

wheat bran - 7.27*.07 = .5089 mg

sunflower seeds - 2.3*.08 = .184 mg

flax - 4.34*.12 = .5208 mg

algal oil - 1000*1.02*((36/10000)/100) = .03672 mg

the new sum is:.

100*(.0085 + .189 + .069 + .177 + .14 + .96 + .097 + .56925 + .485 + .5089 + .184 + .5208 + .03672)/11 + 16 + 26.1818 + 31.25 = 109.296981818

molybdenum

molybdenum will be treated like a water soluble vitamin. does that mean chromium should be, too? it's not clear.

sunflower:

http://cookcal.info/en/foodstuffs/product/60

raspberry - ?

yeast - 5*107/20 = 26.75 %

vector: 10*.4 = 4 µg  

wheat bran - 10*.07 = .7 µg

sunflower seeds - 1000*.0195*.08 = 1.56 µg

flax - ? 

algal oil - ?

the new sum is:

100*(3.4 + 8.26 + 9 + 3 + 216 + 5.775 + 2 + 4 + 4.5 + .7 + 1.56)/45 + 26.75 = 

600.516666667

and, finally, the 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 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 h20	c s cr h20	cal b5,8,9 b16,20 c,e,f1 k1,s b,na,k cr,zn 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 h20	cal a b5 b12,13 b16,20 k2 na,s zn	a b16,20 na, s co,zn	b1,2 b3,4 b6,7 b9,12 b16 cr	cal a b3,5,7 b9,b15 b20 e, f1 na,cl,s fe,zn,i	cal b5,8 b15,16 b20, f1 na,mg p,s,cl k,mn,fe zn	b8 b15 cl, s zn	cal e,f1 s	cal b16 f1,f2 b,si ni,zn	b12,16 f3,f4			f
	calories	0	23.4	20.4	105	32	240	42	96	168	17.5	18.75	159.27	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 %	3.5 %	1.9 %	0	138.5
	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 %	.948 %	.4 %	.12 %	39
	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 %	5.08 %	4 %	0	174
	al aluminum (0 mg)	.2125 mg	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	?	<2 mg	-	-	-	-	-
	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
	si:al ratio	6	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	2+	>2	-	-	-	-	-
	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 %	7.4 %	.9787 %	0	78
	k:na ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	5.873	>2.5	-	-	-	-	6.2578
	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 (980 mg)	0	-	6.6 mg	91 mg	12 mg	74 mg	19 mg	140 mg	72.6 mg	71 mg	36.75 mg	-	193.5 mg	-	-	33 mg	~ 1.8467 mg	-	-	-	-	-	-	-
	i isoleucine (1400 mg)	0	-	27.9 mg	33 mg	16 mg	126 mg	35 mg	264 mg	160.875 mg	156.5 mg	76.5 mg	-	218.7 mg	-	-	63 mg	~ 4.14 mg	-	-	-	-	-	-	-
	l leucine (2940 mg)	0	-	51.3 mg	8 mg	34 mg	214 mg	46 mg	428 mg	260.7 mg	288.5 mg	116.25 mg	-	417.6 mg	-	-	86 mg	~ 11.7156 mg	-	-	-	-	-	-	-
	k lysine (2660 mg)	0	-	21.6 mg	59 mg	26 mg	198 mg	42 mg	304 mg	212.85 mg	257 mg	137.7 mg	-	270 mg	-	-	60 mg	~ 6.81 mg	-	-	-	-	-	-	-
	m methionine (1330 mg)	0	-	4.8 mg	9 mg	2 mg	57 mg	17 mg	64 mg	66.825 mg	84.5 mg	27.6 mg	-	105.3 mg	-	-	26 mg	~ 1.58796 mg	-	-	-	-	-	-	-
	f phenylalanine (2310 mg)	0	-	1.8 mg	58 mg	19 mg	146 mg	30 mg	260 mg	129.525 mg	156.5 mg	67.35 mg	-	267.75 mg	-	-	67 mg	~ 6.1989 mg	-	-	-	-	-	-	-
	t threonine (1400 mg)	0	-	28.8 mg	33 mg	20 mg	109 mg	32 mg	248 mg	120.45 mg	117.5 mg	85.65 mg	-	225 mg	-	-	54 mg	~ 4.6227 mg	-	-	-	-	-	-	-
	w tryptophan (350 mg)	0	-	6.6 mg	11 mg	8 mg	38 mg	10 mg	88 mg	37.125 mg	16 mg	15.3 mg	-	126.9 mg	-	-	21 mg	0	-	-	-	-	-	-	-
	v valine (1820 mg)	0	-	26.1 mg	55 mg	19 mg	161 mg	39 mg	268 mg	179.025 mg	237 mg	91.95 mg	-	326.7 mg	-	-	75 mg	~ 6.081 mg	-	-	-	-	-	-	-
	r arginine (mg)	0	-	19.5 mg	58 mg	28 mg	132 mg	56 mg	432 mg	103.125 mg	86 mg	76.5 mg	-	489.15 mg	-	-	135 mg	~ 9.1866 mg	-	-	-	-	-	-	-
	c cysteine (350 mg)	0	-	?	11 mg	6 mg	41 mg	21 mg	0 mg	23.925 mg	26 mg	15.3 mg	-	166.95 mg	-	-	24 mg	~ .72928 mg	96 c:78.5	>68 c>50	-	-	-	-	-
	q glutamine (mg)	0	-	?	?	?	?	?	?	?	?	?	-	?	-	-	?	?	-	-	-	-	-	-	-
	g glycine (mg)	0	-	38.4 mg	45 mg	26 mg	156 mg	41 mg	236 mg	76.725 mg	69 mg	76.5 mg	-	404.1 mg	-	-	87 mg	~ 4.5639 mg	-	-	-	-	-	-	-
	p proline (mg)	0	-	23.4 mg	33 mg	20 mg	147 mg	30 mg	340 mg	268.95 mg	339.5 mg	64.2 mg	-	396.9 mg	-	-	56 mg	~ 4.8933 mg	-	-	-	-	-	-	-
	y tyrosine (560 mg)	0	-	9.3 mg	11 mg	22 mg	74 mg	23 mg	204 mg	127.875 mg	144.5 mg	58.2 mg	-	196.2 mg	-	-	35 mg	~ 3.1994 mg	-	-	-	-	-	-	-
	a alanine (mg)	0	-	38.4 mg	47 mg	33 mg	164 mg	37 mg	240 mg	99.825 mg	122.5 mg	107.1 mg	-	344.25 mg	-	-	65 mg	~ 6.211 mg	-	-	-	-	-	-	-
	d aspartic acid (mg)	0	-	48.6 mg	146 mg	149 mg	354 mg	87 mg	664 mg	206.25 mg	227 mg	174.45 mg	-	508.5 mg	-	-	143 mg	~ 18.69 mg	-	-	-	-	-	-	-
	n asparagine ( mg)	0	-	?	?	?	?	?	?	?	?	?	-	?	-	-	?	?	-	-	-	-	-	-	-
	e glutamic acid ( mg)	0	-	99.9 mg	179 mg	98 mg	430 mg	127 mg	1124 mg	561.825 mg	561 mg	281.55 mg	-	1293.3 mg	-	-	283 mg	~ 20.7728 mg	-	-	-	-	-	-	-
	s serine (mg)	0	-	22.5 mg	47 mg	25 mg	171 mg	37 mg	324 mg	146.025 mg	177.5 mg	85.65 mg	-	307.8 mg	-	-	68 mg	~ 6.37535 mg	-	-	-	-	-	-	-
	total (40 g)	0	-	?	?	?	?	?	?	?	?	?	-	?	-	-	?	?	-	>30 <125	-	-	-	-	-
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	a	b1,2,3 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	0	0	-	115.32 μg	0	~ 0 μg	0	0	0	-	-	-	-	-	-	-	64	40<s<100	0	0	64
	k1+k2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	89.5	100<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	-	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	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	-	-	1245.24	2250	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)	138.5	-	-	138.5	>300	999
	f fluorine (4000 μg)	122.5	117.5+	80+	320+	>180	375
	na sodium (1500 mg)	587.3629 39.15752666%	599.2936 39.95%	1291.2 86.08%	2477.8565 165.190%	>150	min(k/2.5, 175)
	mg magnesium (420 mg)	174	57.5	29	260.5	>180	1500
	al aluminum (0 mg)	?	-	-	-	0	6 mg
	si silicon (20 mg)	245.5	-	-	245.5	>300	150000
	si:al ratio	>2	-	-	>2	>2	-
	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)	3675.6284 78.20485957%	2175.02 46.277%	679.4 14.4%	6530.0484 139	>180	-
	k:na ratio	6.2578	-	-	2.635	>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	>180	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 (980 mg)	-	-	-	-	-	-
	i isoleucine (1400 mg)	-	-	-	-	-	-
	l leucine (2940 mg)	0	-	-	-	-	-
	k lysine (2660 mg)	0	-	-	-	-	-
	m methionine (1330 mg)	0	-	-	-	-	-
	f phenylalanine (2310 mg)	0	-	-	-	-	-
	t threonine (1400 mg)	0	-	-	-	-	-
	w tryptophan (350 mg)	0	-	-	-	-	-
	v valine (1820 mg)	0	-	-	-	-	-
	r arginine (mg)	0	-	-	-	-	-
	c cysteine (350 mg)	96 c:78.5	-	-	-	-	-
	q glutamine (mg)	0	-	-	-	-	-
	g glycine (mg)	0	-	-	-	-	-
	p proline ( mg)	0	-	-	-	-	-
	y tyrosine (560 mg)	0	-	-	-	-	-
	a alanine (mg)	0	-	-	-	-	-
	d aspartic acid (mg)	0	-	-	-	-	-
	n asparagine ( mg)	0	-	-	-	-	-
	e glutamic acid ( mg)	0	-	-	-	-	-
	s serine (mg)	0	-	-	-	-	-
	total (40 mg)	0	-	-	-	>150	375
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

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?

- spinach for betaine

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)

- quinoa is perhaps better for betaine

need:

==========

remaining items to enter or investigate:

carotenoids (not including pro-vitamin a): <---maybe

1) lutein, 2) zeaxanthin, 3) lycopene, 4) phytofluene, 5) phytoene, 6) astaxanthin, 7) capsanthin, 8) canthaxanthin, 9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
5) ergothioneine  (cannot synthesize)   

6) pqq - .2 mg, or 400 ng, but can't find good sources

7) queuine - no rdi determined. milk, whole wheat, tomatoes.

10) creatine? (avoidance? creatine increases muscle mass (which is bad.) but also improves brain function (which is good). careful.) 

11) ribose

12) "nucleic acids"?

13) don't forget about heme

14) carnosine

15) allicin

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin, 2) delphinidin, 3) cyanidin, 4) malvinidin, 5) peonidin, 6) petunidin, 7) rosinidin

flavonols:
1) isorhamnetin, 2) kaempferol , 3) myricetin, 4) quercetin  [rutin, troxerutin], 5) fisetin, 6) kaempferide

flavones:
1) luteolin, 2) apigenin, 3) techtochrysin, 4) baicalein (to avoid!), 5) norwogonin, 6) wogonin, 7) nobiletin

flavanones:
1) eriodictyol, 2) hesperetin, 3) naringenin, 4) hesperidin, 5) isosakuranetin, 6) pinocembrin, 7) sterubin

isoflavones:
1) daidzein, 2) genistein, 3) glycitein, 4) biochanin A, 5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol, 2) secoisolariciresinol, 3) pinoresinol, 4) lariciresinol, 5) coumestrol

& finally, let's also measure:
1) saponins, 2) ursolic acid (& precursors), 3) cafestol, 4) resveratrol, 5) ellagic acid, 6) coumarin, 7) tyrosol, 8) hydroxytyrosol, 9) oleocanthal, 10) oleuropein, 11) gingerol, 12) phytic acid