so, i've removed a few tracks.

i might edit this further. but, now that everything is on youtube the way it is, why not make edits of more records?

corgan, to me, is like a character that's out there, with his own perspectives, for me to agree or disagree with, rather than somebody talking to me in a way i'm supposed to connect with.

like the weird uncle who always says something unsettling, but yet always says something thought provoking, too. and, even the unsettling parts are thought-provoking. so, you just deal with it.

and, in a sense you define yourself against the parts you don't like. if there's a relating process in some of these songs, he's setting himself up as an adversary - something to flail against, an opponent. so, you relate with the antagonist, rather than the protagonist, even if it was at one time flipped. and, that goes back to singer as narrator, which is a more historical role.

regarding the lyrics...

i'm going to back off, partly because it's not worth it, and partly because it's not really getting under my skin.

i guess we're all used to this idea of "relating" to lyrics. that's never really been how i've ever looked at this; i've never really been looking for a singer that wants to speak directly to me, or something. i guess i'm just not a hipster, and i guess this just isn't a hipster band.

rather, i'm used to singers that tell stories (like, concept records) or try to work people up politically (punk singers) or just want to say something about how they see the world. there's a few singers - stipe is one. another is tim smith, from cardiacs. - that i may feel some level of relation to. corgan's never really been in that group, anyways; he's always been in more of the "speaking from a distance" category, somebody i've always seen the wisdom in not taking entirely seriously. even the lyrical tracks i really like - ruby is one - aren't really from a point of relation, but more from a point of agreement; he's making an argument, and i'm nodding along, abstractly. there's a subtle but key difference - it's in the realm of ideas, not the realm of the personal. love is suicide - he's right. but, that's an idea, it's not a feeling.

and, at this point, because he's been a character in my own story arc for so long, he sort of has earned the right to his independent opinion. and, i don't feel any particular urge to agree with him in order to listen to him - i can let him tell his story from his perspective, and take it into consideration and still hold to my own perspectives. he's just some guy, right?

is that tolerance? well, it only works because i've been listening to pumpkins records for so long, i think, and have kind of grown to accept we have a lot of very different perspectives. i may react differently to an unknown artist, i may not want to give them the time of day, or may get flustered and turn it off. but, i'm expecting a certain thing from corgan, and i'd be disingenuous to pretend i'm shocked or surprised by what i'm hearing. maybe it's even the draw, at this point. maybe that's the character he's playing, the disappointment, the foil, in the context of my own existence.

that said, there's some tracks that fall into that old point of abstract agreement, as well. for all corgan's irritating libertarian capitalism and theological wokeness, he's still a romantic fatalist, a pseudo-existentialist, a muted nihilist and an interesting observationalist. 

he ends the record by reminding us that we're all fools, and that it's the fools that rule, in the end. and, while it's a trite comment, and it's perhaps worthy of some further extrapolation, it's the kind of observational statement i like in my pumpkins.

so, maybe there's a few topics that i'd rather not hear him sing about, but that's almost his role in my life, at this point. and, i'll take the punishment, until i get bored with it. i guess...

i don't have the kind of deconstruction i thought i might; the source to react to just isn't there. it's more a shrug than a scour.

so, as has been the case on every record for the last 20 years, it's the "rock" songs on this pumpkins record that are the worst part of it. there's really only one unforgivably egregious error, here, the horrifically awful track wyttch. which (puns, huh.) also appears to be the lead single. 

see, you can construct the backwards logic from that recognition. the descent into mediocrity began when he started writing singles instead of records, and just padding up the length of the ep with throwaway filler. where we once had the rubies and the porcelinas and the hummers and the silverfucks, which were the real draw for a person such as myself, we then had the glass & the ghost children, or the heavy metal machines. yikes. all the way through, even after machina, his singles were always halfways listenable, but the problem is that they weren't supposed to be a singles band, dammit. where's the epics? where's the substance?

and, it just kind of got worse and worse until he didn't even bother with the pretense, and just released standalone singles. and, that is when he really lost me - not due to the instrumentation but due to the seriousness of the writing.

now, he gets his band back together and the single for what he imagines is his "old fans" is really the only throwaway on the disc.

but, what his old fans want is for him to take some of the more intricate writing on this record and blow it up into a 20 minute rock opera, not to throw the cheesiest most cliched thing you could imagine at us, like it's some kind of red meat.

excluding that one....mistake....there's two types of tracks, here. one is an evolution of the style present on the future embrace, which, if you haven't heard, you should go track down. he's even lifting melodies directly from that record, although i'd have to go back to listen to identify the tracks. that was released as a solo record, not a pumpkins record, so, in a sense, maybe there's a bookending of thoughts; you have to imagine it was meant to be a pumpkins record, and the reasons it ended up as a solo record have to do with arguments and rejections. and, in that sense, maybe it's like he picked up where he left off. the solo record came out in between machina II, and the demise of the band, and the "comeback record", zeitgeist.

these tracks really aren't anything new, to old fans. first, they're fundamentally retro tunes, in the sense that they glean back to the earliest pumpkins demos, which you need to scour the internet to find and actually demonstrate a dominant cabaret voltaire influence. i may have been the only person at alt.fan.smashing-pumpkins that actually knew who bon harris was back in 1997, but go check out some nitzer ebb, too. that's not to mention the synth-pop tracks on mellon colie. raindrops + sunshowers got some radio play, right? it's crystal clear where this is coming from, and he's been doing it for decades; he's really just picking up where he left off, and that's the part of it that is familiar and sort of hard to recoil (puns, huh.) from. 

the other type of track is a more detailed extrapolation that seems to be intentionally delving into witch house, which is the term he won't drop. he's trying to distance himself from bowie as a baby boomer, whilst seemingly forgetting that mr. bowie was the cultural chameleon; sort of ironic, truly. if corgan intends to be "contemporary", bowie is his model and not his foil. and, that's fine - i'm rooting for him. i want him to make something relevant. 

bowie himself was delving into this space right before he died, but of course via a different set of filters. where corgan is right is that bowie was in fact an old man by the end of it, and wasn't particularly interested in letting his roots go entirely. but, i suspect we'll see the same sort of thing from mr. corgan when he's in his late 60s rather than his early 50s. bowie was still trying to be young at that point, too.

so, it may seem sort of silly for corgan to name drop grimes or poppy. or lorde for that matter. and, i think he ought to be listening to son lux instead, anyways. there's an instrument you may want to remember about in son lux, billy - a proof of concept. go get inspired, man. but, it's not so silly for his head to be in this space; that's what he'd be listening to if he was two generations younger than he is, and that's what his market is.

but, i want to flip the situation over, because these kids are going to mostly cite musicians that came up alongside the pumpkins, but had much smaller audiences, like john balance. and, whether he realizes it or not, he's come full circle - he's aspiring to create something like horse rotorvator. and, again, i can only egg him on.

when you put it together is it any good, though? see, like i say - it's light. but, i don't hate it and, excluding that one awful track, i can passively enjoy the bulk of it without cringing. and, i haven't been able to say that in honesty about any pumpkins record since 1997.

if this is a second wind, great. i'm looking forward to this so-called sequel to mellon collie, except...

my gut is saying noooooo. don't do it. just write a new record....but give it the kind of attention you used to....

and, make some space for guitars. dammit.

so, it's just gas today, which is maybe instructive. not solved, but much better.

i dunno, every time i think i've made sense of it, it stops making sense.

breakfast ritual is done.

i feel alert. healthy. great, actually.

let's hope it lasts and that i can get this post done and move on soon.

ok, i'm awake.

i got some sleep.

i feel good.

let's get this in motion, and stick to it.

if you're curious, what i'm doing right now is reading up on the kind of algae used in my oil.

it's a heterotropic protist, meaning it's really more like an animal than a plant (although it can photosynthesize, too). so, this is confusing. what kind of vitamin k can it produce? can it produce vitamin d? vitamin b12? and, how much am i getting in the gram of it condensed into the teaspoon of oil?

it's not one of the species that's been marketed as a superfood, most of which are cyanobacteria. it's historically mostly been used as a feed product. so, most of the studies are more concerned about measuring what it does to the commercial value of whatever livestock. nobody seems interested in measuring the nutritional value.

further, the value of algae can change dramatically by both species and collection method. this is actually grown in an indoor tank using tap water, not harvested from a lake or ocean. so, there's essentially no concerns about pollutants, and they might accidentally be super-charging it with uv light.

the answers are actually quite surprising; this is really potentially a very potent source of nutrients, with potentially scary amounts of pro-vitamin d, retinol, b12 and k. if you weren't careful, you could easily overdose on this. which is why i wish they were clearer on the label.

as it is, i have to do some guesswork, so it's been more time consuming than desired. but it's almost there.

as an aside, the algal oil also seem to be making my body odour smell like strawberries. i can get used to that :)

and, i can smell just fine, too.

fwiw.

i'm going to hold off on eating - again - with the hopes that i can kickstart myself back into gear with an early breakfast. so, i'm going to try to force myself to sleep, instead.

i think i'm diagnosing myself as having a stomach flu, after all, whatever the origin of it. when did this really start? thursday? so, that's what? 72 hours? 96 hours? 

norovirus?

covid?

let's hope it's gone, whatever it is.

so, that bike path goes back to the smoke spot i showed you. the locks are at the top right.

you then need to get your bike over this. careful. it's doable, though - i did it hundreds of times.

then, you can take the path around if you want, but i usually snuck through the clearing.

it's a very green city, and that's what i miss about it.

given all of the unknowns and the fundamentally experimental nature of the vaccine at this point, i think it's eminently reasonable to request a serology test before i consent to getting vaccinated.

and, i think i'll win that debate if i have to make it.

https://www.nytimes.com/2020/11/17/health/coronavirus-immunity.html?action=click&module=RelatedLinks&pgtype=Article

if i got the virus, where am i most likely to have gotten it?

the only thing i can think of is the dentist's office, when i went on the 26th. the timeframes are about right, as well.

but, i also bummed a few cigarettes around the 1st.

those are the most likely vectors. if it's true.

like i say: i'll get tested for antibodies. but, testing me for active virus is a waste of my time, and just going to cause headaches i don't want to deal with.

if this is my run-in with this virus, it's how i wanted to do it - that's enough symptoms to demonstrate that i've developed an immune response, and i seem to be clearing it with minimal effort.

despite the media reports, i'm confident that i should acquire substantive immunity until it mutates.

i'm not getting vaccinated until you test me for antibodies first - it's not going to be more effective than natural immunity, and i'll insist that having antibodies is as good or better than getting vaccinated if i have to get into a legal fight about it.

ok, i got some solid poop out.

and, my appetite is back, too.

we'll see if it persists, but i'm feeling more and more "normal" by the hour.

i keep saying this doesn't seem viral, but then it seems more and more viral, as it lifts. but, it's feeling like a mild stomach flu, which is something i never get, and not a respiratory infection.

no vomiting. no coughs. no fever, that i can tell. just stomach cramps after eating.

i dunno. 

i'm not getting tested over this, it's not worth it.

this was the best spot to smoke in ottawa, especially if you were worried about the cops trailing you, as i always was. i guess you don't have to worry about that anymore.

they were never more than a few feet behind me, and still aren't - something i've known for years and years. this page is only the most recent iteration as to why. i don't have a file, i have a filing cabinet.

that's a picture of dow's lake from the bike path in behind the pavillion. you have to take the bike path south, as though you're continuing forward past preston (preston ends at prince of wales). there's a "peninsula" into the lake.

and, then you can bike to school up the back way, you just need to cross the locks with your bike on foot - which means you need to be able to lift your bike over a flimsy bridge, stoned. don't do this if that sounds challenging.

the reason this was a great spot to smoke at the time is that you could get out on to one of the rocks before you light up. the water level comes down further than that for most of the school year, so you can actual go a ways out into the lake before you light. 

and, then you can see anybody coming from a good distance - and throw away the evidence into the lake, if you have to.

i never had to. but, i made the precaution for a good reason. i'd been stopped and questioned...

they gave me a tetanus shot, as well.

which was the last time i'd gotten one since i got one in 2018.

so, as more and more of this plaque is clearing from the back teeth (it's slow, but consistent) and i'm getting a better look at them, i'm remembering that that one spot that i agreed looked like it needed a filling was actually chipped in a bad bicycle accident in mid-2005. further, i believe it's been filled before, i'm just past due on a cleaning and refilling.

i was coming home from zaphod's up the bike path along the canal, and under the bridge, and around up over hog's back's near mooney's bay, and was a block from home, when something hit the back of my bike and i fell, face first, on the metal sidewalk over the worst part of hog's backs bridge:

i admit i was drunk. 

but, i'd bicycled home drunk a thousand times previously and have a thousand times since and i've never fallen over ever. it's possible that my bike caught something on the metal and i had nowhere to go but down, regardless - whether i was drunk or not. but, i've long wondered if a foreign object hit my bicycle.

as you can see, i'm lucky i didn't fall in the river.

it looks like a nice bay from that side, and people swim in that space, despite frequent health advisories regarding the safety of the water. but, this is what it looks like on the other side of that bridge:

while i ended up with stitches on my face and a scar that is still visible, along with the aforementioned chipped tooth, i would have been dead if i had fallen a few degrees the other way.

i've smoked ounces of marijuana at the exact place this picture was taken.

so, i fell off the bike, knew i was injured, and walked it home, which at the time was in one of those big buildings at the corner of prince of wales & hog's back; i was drunk, but not too drunk to remember what happened. but, i just collapsed when i got in.

when i woke up a few hours later, i noticed a trail of blood from the door and followed it back to the elevator.

so, i got back on my bike and took myself to the civic. and, they stitched me up. but, the chip was permanent....

so, it may look like cavitation. and, it may, functionally, need to be treated like it. and, i may be at greater risk of losing that tooth in the long run if it's not properly dealt with. but, it's a chip rather than a cavity.

yeah, i'm drinking coffee and feeling better.

it's not the soy.

ok, it's catchy.

and, it's familiar.

and, it's musical lightness can perhaps be put aside, if the intent is lyrical. i'm just not sure how interested i am in pouring over billy corgan's lyrics at the end of 2020.

i'm going to have to, though.

a warning: i've been listening to corgan for basically my whole life, some years more carefully than others. he's always had this kind of conservative streak, but it's more rooted in a type of escapism than anything political. if you didn't know better, you'd easily interpret it as a leftist critique of consumer culture - as i did, for however long, like most people. it's not, though, and it's developed and extrapolated as he's aged. so, for example, he's a theist of some sort, clearly; while the general cultural critiques overpowered when he was younger, he's become....not quite devout, but theologically aware. that's one of the ways he's lost me.

i don't see the point in being too vicious. i can listen to something else if i don't like it, and i will.

but, if he's going to release a musically inert record like this, he's asking for lyrical deconstruction.

that's the part of the matrix they don't show you - the real energy source was diarrhea.

and, they were being fed taco bell, by intravenous, to produce it.

vitamin d in tomato & pepper plants. mind blown.

just a reminder that everything you think you know is, in fact, completely wrong.

they've only found it in the leaves, which are actually poisonous to humans in both cases (although you'd have to eat a shitload for it to kill you, you'd also have to eat a shitload to get the vitamin d. a regular american salad bowl full of tomato & pepper leaves would be pretty much deadly.). so, it's not particularly useful.

you have to wonder, though. can we crispr this? 'cause that's the kind of thing i'd like to see gmo technology applied towards - making food better, not just increasing profits. and, this is a specific nutritional hole that would be deeply useful for a lot of people.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3651966/

something that's very weird is that i went from shitting my brains out to not shitting at all.

again: if i was sick, i'd be pushing it out in spectacular displays of liquid monstrosity. we've all been there. you wonder if it's a source of renewable energy, if it's the engineering answer to the flying skateboards that we never got.

but, food is neither created nor destroyed, but transformed from one form to another. conservation laws define everything.

so, where's my shit at?

i'm worrying about bacteria. did i get a parasite?

yeah, this pumpkins disc is mildly enjoyable, but it's very light, and that's another thing about what they've been doing lately that's really not my cup of tea. one of the critical reviews suggested it lacked hooks; i'd suggest it's really nothing but hooks, and what it's missing is extrapolation on them. that said, i agree with the critiques that suggest it could benefit from some greater variation. every song is kind of the same.

but, i mean, i realized a long time ago that i'm not his target audience, anymore.

it's a step in the right direction, and there are some interesting moments, but that's been the status quo for years. i still need something deeper, more elaborate, more complex....and darker. less frivolous. i don't think he's interested, frankly - i think he likes making his throwaway pop songs. and, that's fine. whatever.

i'm enjoying the new son lux record a lot more.

i will always give a new pumpkins record a listen or two, even if i have low expectations. this seems like it's the biggest, most detailed thing they've done in a long time, so i should give it a chance.

the pumpkins have always had this split personality, and it's sort of instructive to go find their earliest material, some of it dating back to the mid 80s. the smashing pumpkins first existed as a new order influenced synthpop act. corgan was a wittle goff kid from the start; he only started pushing the guitar stuff to get shows in chicago in the late 80s, at the height of the alternative rock movement. so, this generally understood narrative that they were a rock band that sold out with adore and unraveled from there is not just wrong but ass backwards; this was a synthpop band that sold out to make rock music. and, the facts align with that - the biggest selling records were the rock records, not the pop records.

i admit i like the rock records a lot better. they're amongst the most elaborate, intricate guitar rock ever produced. so, i share a little bit of the frustration, but i get it, too. there's however many millions of people out there, no doubt still, wondering "why doesn't he want to make rock music anymore?", and the answer is perhaps as simple as it is unexpected - he doesn't need the cash, anymore.

so, this is what he always wanted to do.

and, at his age, you're not going to get anything worthwhile out of anybody unless their heart is in it - the lack of which has been the actual problem for...it's been decades, now. no shit.

never forget that bowie's best record was released in 1995, when he was 48 years old. you need to back off and let them do what they want, even if it's not what you want, rather than beat your own demands into them. go write your own fucking record.

i actually like adore. and, i like the future embrace, as well. imo, it was machina where the writing started to get lazy in terms of the non-single material (he started writing singles & filler, rather than albums), and there's really never been a recovery. what's become clear over many years is that all you're going to get from him is bad rock music for the simple reason that he's just not fucking into it. 

i strongly doubt that i'll take to this, in the end. i just don't see the point, without the guitars. but, i'll give it a fair listen, and hope that the return of his bandmates helps him maximize whatever potential he has left.

i don't like wasting hours in the middle of the day like that, but...

i think i'm ok now. 

how likely is it the soy? not very. i've been drinking soy for years and the coffee has soy and isn't making me sick.

the yeast is supposed to be dead. it's just fortified bread. it seems unlikely. and, the eggs didn't make me sick - and had yeast.

but, the yogurt? that's maybe not so crazy.

when i make the pasta tonight, i'll take the yogurt out and see what happens.

so, it's the same thing again - i feel fine when i wake up, and then i eat, and then it starts after i eat.

i'm not getting migraines recently, at least.

this time, it was the breakfast bowl, not the pasta bowl. so, what are the items in common?

- yeast

- soy

- yogurt (but, different types)

i'm going to have to take these items out and put them back in one at a time.

there's an argument for all three of them.

for now, i'm going to have to sleep it off. again.

deathtokoalas

you can observe evolution in realtime in less complex species. we just live too long, so the number of generations we can observe is too small. we can even see it in insects.

xikarra

Evolution is a continuous process. Evolution happens every time a baby is born. Speciation is what's more difficult to observe.

​deathtokoalas

"speciation" as we used to define it in the old linnaean sense is an idea that has largely been ejected from science. inter-species breeding is really pretty common in nature, especially in plants. calling the offspring a hybrid no longer seems to be meaningful, given how normal it is.

but, in a sense, your semantic comment is meaningful, i just need to react with further semantics, if you want to be that way - what you're describing is not evolution, it is variation. and, yes, you can see variation in almost every population, almost everywhere you look.

evolution is when a specific allele becomes dominant within a specific population, which takes generations and generations and cannot be observed in organisms with longish lifespans. it can be observed in microrganisms, and certain insects that live very short lives, like drosophilia.

and, evolution does not require speciation in the old linnaean sense, either. speciation is really something entirely different than evolution, something which has to do with evolution happening within a circumstance of restricted gene flow. when gene flow is sufficient, the organism will evolve without speciating in any meaningful sense.

so, i'm hungry. that's a good sign.

i'm eliminating gas rather than aching. that's a good sign.

let's get back on schedule and hope it works out. 

so, we're back to more reasonable, sequential updates. let's start with the fruit bowl and make my way down.

the vector cereal has annoyingly modified it's formula. but, it might actually be a tad better. it's variable. so, this update enters the new information and corrects the chart....s

calories - 219*15/55 = 59.7. +.5.

a - 17*15/55 = 4.636363636363. +.5%.

b1 - 17*15/55 = 4.636363636363. -1%

b2 -  31*15/55 = 8.454545454545. +2%.

b3 - 53*15/55 = 14.4545454545. this is + 4.5. 

b4 - not listed. no change

b5 - 26*15/55 = 7.090909. +1.5

b6 - 21*15/55 = 5.72727272. -1.

b7 - 100*(27/35)*15/55 = 21.038961039. -2.5. this is the primary purpose of this item.

b8 - not listed. no change.

b9 - 55*15/55 = 15. +5.5. <----fortified

b12 - 0. no change.

b13 - 0. no change.

b14 - 0. no change.

b15 - not listed. no change.

b16 - not listed. no change.

b20 - not listed. no change.

c - 17*15/55 = 4.63636363. -2.5.

d - 1*15/55 = .2727272727. -1.5.

e - 30*15/55 = 8.18181818. -1.5.

f1 - 1.2*15/55 = .3272727. 0.

f2 - .1*15/55 = .0272727. -.025.

na - 212*15/55 = 57.81818181 mg. + 1.

mg - 10*15/55 = 2.727272727272. -3.

p -  10*15/55 = 2.72727272727272. -1.

k - 175*15/55 = 47.7272727273. +5.

ca - 2*15/55 = .545454545. ~0.

mn - 1*15/55 = .27272727 mg. -1%.

fe - 28*15/55 = 7.636363636%. -1.

cu - .6*15/55 = .163636363 mg. +2%.

zn -  36*15/55 = 9.81818181%. -4%.

i - 60*15/55 = 16.3636363%. + .5%

so, the balance seems to be negative, but it doesn't actually change anything, so i'm just going to enter the data in and move on.

i hope this is the last major total add to the fruit bowl, like this.

i will do an algal oil update next before i move on to the minerals, and start with hydrogen.

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.

		fruit bowl (12:00)															coffee
		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 1 tsp	sum	bounds	coffee 1 cup 350 ml	choc soy 50 ml	total
	raison d'etre	b5,8 c s	b5,7  b20 c mn	b5 c, e s mn	b3,5,7 b8,9,16 b20,c,e f1,k1,s k	b5,8 b20 c,e k1 s	a b3,4,5 b7,9,12 b16,20 d,f1,f2 ca	a b5,7 b12,13 b16,20 k2	a b5 b12 b20	b1,2 b3,4 b6,7 b9,12 b16	a b5,7,9 b15,20 e	b3,5,7 b8,9,15 b16,20 e,f1 mg,p,k fe,cu,zn	b7 f2	f3 f4
	calories	20.4	105	32	240	42	96	168	17.5	11.25	59.7	125	37.4	-	954.25	<1000	0	32	986.25
	cost	.40	.15	.77	.96	.39	.99	.43	.19	.13	.14	.39	.04	-	$4.98	<$3.33??	.10	.12	$5.20
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)	9.3 μg	3.54 μg	1 μg	10.5 μg	2.76 μg	16 %	9.6 %	3 %	0	~ 4.6363 %	0	0	-	36 r:33 c:3	30<r<100	0	r:2 %	38 r:35 c:3
	b1 thiamin (1.2 mg)	.0201 mg	.037 mg	.024 mg	.101 mg	.019 mg	12.8 %	0.033825 mg	3 %	155.625 %	~ 4.6363 %	75 %	.115 mg	-	280 u:29	>125	4 %	1.5 %	285.5
	b2 [g, j] riboflavin (1.3 mg)	.012 mg	.086 mg	.022 mg	.195 mg	.017 mg	40 %	.198 mg	5 %	144.375 %	~ 8.4545 %	12.5 %	.011 mg	-	252 u:41.5	>131	20.5 %	5 %	277.5
	b3 niacin (16 mg)	.3252 mg	.785 mg	.386 mg	2.61 mg	.235 mg	16 %	.0957 mg	.059 mg	65.625 %	~ 14.4545 %	31.25 %	.216 mg	-	156.5 n:60.5 f:96	>125 f<200	4 %	2 %	162.5 n:64.5 f:98
	b4* adenine (75 mg)	?	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	?	5 %	143
	b5 pantothenic acid (5 mg)	.1353 mg	.394 mg	.125 mg	2.08 mg	.126 mg	24 %	0.479325 mg	.194 mg	2.25 %	~ 7.0909 %	10 %	.069 mg	-	115 u:72	>110	18 %	3 %	136
	b6 pyridoxine (1.7 mg)	.033 mg	.433 mg	.047 mg	.386 mg	.043 mg	9.6 %	.0396 mg	.029 mg	133.125 %	~ 5.7272 %	12.5 %	.033 mg	-	222 u:61	>118	0	1 %	223
	b7 [h] biotin (35 μg)	? 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	-	180.5 u:114.5	>171	0	5.5 %	186
	b8* inositol (1000 mg)	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	1 %	41
	b9 [m, b11, r] folic acid (400 μg dfe)	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	-	126 n:62.5 f:63	>100 f<133	1.75 %	1.25 %	129 n:65.5 f:63
	b12 [t] cobalamin (2.4 μg)	0	0	0	0	0	80 %	.6435 μg	7.5 %	187.5 %	0	0	0	-	301.5 n:34 f:267.5	>250 n>30	0	10 %	311.5 n:34 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	1.5675 mg	1.65 mg	0	0	0	0	-	3.2	t:>120 --->	-	-	--->
	b15* betaine (550 mg)	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	35
	b16* choline (550 mg)	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	-	39	>30	~ 1.68 %	~ 2.23 %	43
	b20* [I] l-carnitine (29 mg)	.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	30.5
	c ascorbate (90 mg)	68.4 mg	10.3 mg	58.8 mg	15 mg	64 mg	0	0	0	0	~ 4.6363 %	0	.042 mg	-	245 u:240.5	>234	0	0	245
	d calciferol (15 μg)	0	0	0	0	0	d2: 72 %	d3: .165 μg	d3: 7.5 %	0	d3: ~ .27272 %	0	0	-	80.5 u:1.1 d2:72 d3:8.5	>40	0	d2: 9 %	89.5 d2:81 d3:8.5
	e alpha- tocopherol (15 mg)	.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	-	46.5 n:38.5	>40 n>30	0	0	46.5 n:38.5
	f1* linoleic acid (17 g)	.0864 g	.0543 g	.09 g	2.511 g	.17 g	2.24 g	.226875 g	0	0	~ .32727 g	.837 g	.414 g	-	6.95684772727 g 40.9%	>30	0	.4 g 2.35%	7.35684772727 g 43.25%
	f2* alpha linolenic acid (1.6 g)	.0336 g	.0319 g	.065 g	.167 g	.029 g	.32 g	.144375 g	0	0	~ .02727 g	.0639 g	1.597 g	-	2.47904772727 g 154.94 %	>30	0	.06 g 3.75%	2.53904772727 g 158.69%
	f3* eicosa pentaenoic acid (0.375 g)	-	-	-	-	-	-	-	-	-	-	-	-	+	30+	>30	-	-	-
	f4* docosa hexaenoic acid (0.250 g)	-	-	-	-	-	-	-	-	-	-	-	-	+	30+	>30	-	-	-
	f1:(f2+f3+f4) ratio	-	-	-	-	-	-	-	-	-	-	-	-	-	2.806258	<4	-	-	2.897483
	k1 phyllo quinone  (120 μg)	.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	1 %	65.5
	k2 mena quinone  (180 μg)	0	0	0	0	0	0	~ 55.85 μg	~ 0 μg	0	0	0	0	0	31	30<s<67	0	0	31
	k1+k2	-	-	-	-	-	-	-	-	-	-	-	-	-	95.5	90<s<110	0	1	96.5
	s* salicylic acid (10 mg)	.606 mg	0	1.36 mg	.9 mg	.2208 mg	0	0.085 mg	.0425 mg	.024 mg	0	0	0	0	32	>30	17.5 %	0	49.5
e l e m e n t s	f fluorine (4000 μg)	-	2.6 μg	4.4 μg	10.5 μg	-	-	-	-	-	-	-	-		17.5 μg 0.44 %	-	-	-	-
	na sodium (1500 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	-	448 29.86%	-	-	-	-
	mg magnesium (420 mg)	6.6 mg	31.9 mg	13 mg	43.5 mg	11.7 mg	32 %	-	-	.9 %	~ 2.7272 %	62.5 %	27.4 mg	-	130	-	-	-	-
	p phosphorus (1250 mg)	12 mg	26 mg	24 mg	78 mg	23.5 mg	16 %	-	4 %	3 %	~ 2.7272 %	37.5 %	44.9 mg	-	79.5	-	-	-	-
	s sulfur (?)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	cl chlorine (2.3 g)	-	-	-	-	-	-	-	-	.3 %	-	-	-	-	-	-	-	-	-
	k potassium (3400 mg)	125.1 mg	422 mg	153 mg	728 mg	215 mg	368 mg	-	90 mg	~ 64.13 mg	~ 47.7272 mg	475 mg	56.9 mg	-	2744.85 80.7%	-	-	-	-
	ca calcium (1300 mg)	5.4 mg	5.9 mg	16 mg	18 mg	23.5 mg	48 %	4.8 %	5 %	0	~ .54545 %	5 %	17.8 mg	-	70	-	-	-	-
	cr chromium (.035 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	mn manganese (2.3 mg)	.045 mg	.319 mg	.386 mg	.213 mg	.068 mg	-	-	-	.9 %	~ .2727 mg	-	.174 mg	-	65	-	-	-	-
	fe iron (18 mg)	.078 mg	.307 mg	.41 mg	.825 mg	.214 mg	16 %	-	0	.1875 mg	~ 7.6363 %	43.75 %	.401 mg	-	80.5	-	-	-	-
	cu copper (.9 mg)	.069 mg	.092 mg	.048 mg	.285 mg	.09 mg	-	-	-	1.2 %	~ .16363 mg	.468 mg	.085 mg	-	145.5	-	-	-	-
	zn zinc (11 mg)	.069 mg	.177 mg	.14 mg	.96 mg	.097 mg	16 %	-	-	3.75 %	~ 9.8181 %	31.25 %	.304 mg	-	76.5	-	-	-	-
	se selenium (55 μg)	.18 μg	1.18 μg	.4 μg	.6 μg	.138 μg	-	-	-	6 %	-	4.23 μg	1.78 μg	-	21.5	-	-	-	-
	mo molybdenum (.045 mg)	-	-	-	-	-	-	-	-	16.05 %	-	-	-	-	16	-	-	-	-
	i iodine (.15 mg)	-	-	-	-	-	-	-	-	-	~ 16.3636 %	-	-	-	16	-	-	-	-

		pasta salad bowl (20:00)																					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 (15 μg)	0	0	0	0	0	-	d3: .36 μg	d2: 36 %	d3: 1 μg	-	0	0	-	-	-	-	-	-	-	45 u:9 d2:36 d3:9	>40	0	d2: 9 %	54 d2:45 d3:9
	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	0	0	-	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	-	-	-	-
	s sulfur (?)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	cl chlorine (2.3 g)	-	-	-	-	-	-	-	-	-	-	.3 %	-	-	-	-	-	-	-	-	.3	-	-	-	-
	k potassium (3400 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 51.06%	-	-	-	-
	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 (.035 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
	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 (.9 mg)	.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 (.045 mg)	-	-	-	-	-	-	-	-	-	-	16.05 %	-	-	-	-	-	-	-	-	16	-	-	-	-
	i iodine (.15 mg)	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

		fried eggs (4:00)
		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 (15 μg)	d3: 3.03 μg	d3: .18 μg	d3: 30 %	0	0	-	51 u:21 d2:0 d3:51	>40
	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	-
	s sulfur (?)	-	-	-	-	-	-	-	-
	cl chlorine (2.3 g)	-	-	-	-	-	-	-	-
	k potassium (3400 mg)	209.7 mg	30 mg	-	100 mg	-	-	339.7 9.99%	-
	ca calcium (1300 mg)	85.5 mg	200 mg	-	37.5 mg	-	-	323 24.85
	cr chromium (.035 mg)	-	-	-	-	-	-	-	-
	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 (.9 mg)	.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 (.045 mg)	-	-	-	-	-	-	-	-
	i iodine (.15 mg)	-	-	-	-	-	-	-

		fruit bowl w/ coffee (12:00)	pasta salad bowl w/coffee (20:00)	fried eggs (4:00)
		sum	sum	sum	total	requirements	ul
	calories	986.25	-	-	-	1000	2000
	cost	$5.20	-	-	-		$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)	285.5	240.5	171.5	697.5	>375	-
	b2 [g, j] riboflavin (1.3 mg)	277.5	262	209.5	749	>393	-
	b3 niacin (16 mg)	162.5 n:64.5 f:98	142 n:30 f:112	73 n:1 f:72	377.5 n:95.5 f:282	>375	f:600
	b4* adenine (75 mg)	143	140	78	361	>300	-
	b5 pantothenic acid (5 mg)	136	75.5	55	266.5	>330	-
	b6 pyridoxine (1.7 mg)	223	193	152.5	568.5	>354	5882
	b7 [h] biotin (35 μg)	186	124.5	229	539.5	>857	-
	b8* inositol (1000 mg)	41	33.5	30	104.5	>120	-
	b9 [m, b11, r] folic acid (400 μg dfe)	129 n:65.5 f:63	139 n:64.5 f:74.5	62.5 n:27 f:35.5	330.5 n:157 f:173	>300	f:400
	b12 [t] cobalamin (2.4 μg)	311.5 n:34 f:277.5	271 n:33.5 f:237.5	257 n:69.5 f:187.5	839.5 n:137 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)	43	23	84.5	150.5	>120	200
	b20* [I] l-carnitine (29 mg)	30.5	17	7	54.5	>100	162
	c ascorbate (90 mg)	245	281.5	250	776.5	>700	2222
	d calciferol (15 μg)	89.5 d2:81 d3:8.5	54 d2:45 d3:9	51 d2:0 d3:51	194.5 d2:126 d3:68.5	>160 d3>120	666
	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)	30+	.006 g 1.6%	-	-		240
	f4* docosa hexaenoic acid (0.250 g)	30+	.018 g 7.2%	-	-		240
	f1:(f2+f3+f4) ratio	2.897483	3.73	3.40	3.308		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	f fluorine (4000 μg)	17.5 μg 0.44 %	3.52 μg .088%	-	<1		-
	na sodium (1500 mg)	448 29.86%	599.2936 39.95%	645.6 43.04%	1692.8936 112.5%		120
	mg magnesium (420 mg)	130	57.5	14.5	202		1000
	p phosphorus (1250 mg)	79.5	63.5	40.5	183.5		240
	s sulfur (?)	-	-	-	-		-
	cl chlorine (2.3 g)	-	.3	-	-		-
	k potassium (3400 mg)	2744.85 80.7%	1736 51.06%	339.7 9.99%	4820.55 141.5%		-
	ca calcium (1300 mg)	70	67	24.5	161.5		155
	cr chromium (.035 mg)	-	-	-	-		-
	mn manganese (2.3 mg)	65	84	27	176		478
	fe iron (18 mg)	80.5	38.5	20	139		222
	cu copper (.9 mg)	145.5	57	13	215.5		1111
	zn zinc (11 mg)	76.5	56.5	34	167		222
	se selenium (55 μg)	21.5	102	123.5	247		727
	mo molybdenum (.045 mg)	16	16	-	32		-
	i iodine (.15 mg)	16	-	-	16	-	-

*not really

specific brands used:

- 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

- natur-a chocolate soy milk

- 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

- 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

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