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Monday, October 5, 2020

before i start on the b1, i should point out that i've been eating my eggs with nutritional yeast for a few days and intend to stick with it, so i dropped the yeast into the matrix where the "meat replacement" was. i did buy some fake sausages based on a high niacin content, but i didn't look closely enough at them and am not happy with their high safflower content. i won't buy those again. i have some ground soy protein in the freezer, but i kind of bought it with the assumption of needing to get rice, and that doesn't seem necessary.

do i even need a salami replacement at all? i don't know. i haven't looked at iron yet, remember. if my concerns are b3, b5 & b9, as before, we'll have to see what plugs in best. but, i'm back to no salami, for a while, anyways.

do i otherwise need to fix anything here?

banana - 0.037*2 = 0.074 mg

strawberry - 0.024*.75 = 0.018 mg

avocado - 0.1 mg

kiwi - 0.027*.75 = .02025 mg

ice cream - 0.11*.48 = .0528 mg.

flax seed - 0.115 mg

=======

(.074+.018+.1+.02025+.0528+.115)/1.2 =

.38005/1.2 =

31.67%

unlisted - 31.5%

soy - 8%

yeast - 103%

cereal - 20%

=========================

162.5%

that's a bump of 4%, apparently due to rounding.

red peppers - 0.054*2 = .108 mg

cheese - .029*.6 = 0.0174 mg

carrots - .066*1.1 = 0.0726 mg

hemp - .10*1.275 = .1275 mg

==================

(.108+.0174+.0726+.1275)/1.2 =

.3255/1.2 =

.27125 = 27.125% ---->27%

unlisted - 27

pasta - 84

yeast - 103

===============

214%

that's up 6%, partly from reproportioning.

eggs - .02*3 = 0.06 mg

cheese - .029*.3 = 0.0087 mg

===================

(.06+.0087)/1.2 =

0.0687/1.2 =

0.05725 = 5.5%

unlisted - 5.5%

bread = 10.5%

yeast - 103%

================

119%

that seems to be down a percent from the eggs (rounding).

coffee:

0.025*4 = .1 mg

.1/1.2 = 8.33%

this is the same as listed, so the total is still 11%.

overall:

162.5+214+119+11 = 506.5%

there are no adverse effects associated with high thiamin intake.

b2 is 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.

	fruit bowl (08:00)										pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	ban ana 2* 118 g	straw ber ies 5-6 75 g	avo cado 2* 75 g	kiwi 1 75 g	soy milk 250 ml	cher ry ice cream 200 ml	nut. yeast 1 small tsp 2 g	fort cer eal 55 g	grd flax seed 1 tbsp	sum	red pep per 1 200 g	dur um wht fet 100 g + h20	med ched chse 60 g	carrot 1 110 g	hul led hemp seed 10 g	yog dress or canola oil caesar (for e)	nut. yeast 1 small tsp 2 g	sum	fried eggs 2*70g	med ched cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax (1 slice) (37 g)	nut. yeast 1 small tsp 2 g	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
raison d'etre	b5,9 b16	c b5 b16	b3,5,9 o-6 k,b16	c b3,5,9 k,b16	a d bs	sat fat a,b16 b3,5	bs	a bs e	o-3 b5 b16		vit c vit e	b vit	vit a fat b12	vit a	6:3 rat	taste 6:3 rat	b vit		vit a chol b vit	vit a fat b12	vit a vit d vit e	6:3 rat	b vit	-		caf	feine
a (fat sol) (900 μg rae)	7.08 μg	0.75 μg	10.5 μg	3 μg	10	13	0	15	0	40 r:38 c:2	314 μg	0.02 μg	30	918 μg	0	-	0	167 r:30 c:137	r:29 c:6.9 μg	15	10	0	0	-	55 r:54 c:1	0	4	4 r:4 c:0	266 r:126 c:140
b1 thiamin (1.2 mg)	0.074 mg	0.018 mg	0.1 mg	.02025 mg	8	0.0528 mg	103	20	0.115 mg	162.5 u:31.5	0.108 mg	84	.0174 mg	.0726 mg	.1275 mg	-	103	214 u:27	0.06 mg	.0087 mg	0	10.5	103	-	119 u: 5.5	0.1 mg	3	11 u:8	506.5
b2 [g, j] riboflavin (1.3 mg)	10	1	11	1	25	10	96	24	1	179	8	41	13	2	2	-	96	162	42	6.5	0	3	96	-	147.5	32	10	42	530.5
b3 niacin (16 mg)	8	2	13	1	10	1	43	36	1	115 n:26 f:89	8	66	0	4	6	-	43	127 n:18 f:109	1	0	0	6.5	43	-	50.5 n:1 f:49.5	8	4	12 n:8 f:4	304.5 n:53 f:251.5
b4* adenine (25 mg)	~~3.26~~	0.375	-	0.3	19.3	0.9735	-	-	-	-	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid (5 mg)	16	1.5	42	2	15	10	1.5	19	2	109	10	8.5	5	4	1	-	1.5	30	42	2.5	0	5	1.5	-	51	40	4	44	234
b6 pyridoxine (1.7 mg)	44	2	19	2	6	1	88	25	2	189	24	7	2.5	5	3.5		88	130	12	1	0	3.5	88	-	104.5	0	2	2	423.5
b7 [h] biotin (35 μg)	15	2.5	-	?	30	1	30	86	-	164.5	16.5	1	3	12	8	-	30	70.5	65	1.5	13	3	30	-	112.5	?	12	12	359.5
b8* inositol (myo or lipid) (1000 mg)	20	10	-	102	25	5	10	-	-	~~172~~	99.75	70.27	-	-	-	-	10	-	6.3	-	16	50	10	-	-	-	-	-	-
b9 [m, b11, r] folic acid (400 μg)	12	4.5	30	6	6	1	23	34	2	118.5	19	71	3	3	3	-	23	122	18	1.5	0	5	23	-	47.5	4	2	6	294
b10* pABA (100 mg)	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin (2.4 μg)	0	0	0	0	50	20	125	0	0	195	0	0	8.5	0	0	20+	125	133.5	33	4	0	0	125	-	162	0	20	20	490.5
b13* orotic acid (mg)	~0	~0	-	~0	~0	20	-	-	-	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	-	~0	~0	2	-	-	-	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	-	~0	0?	~0	-	-	-	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline (fat sol) (550 mg)	4	1	4	1	11	5	1.5	2	1	30.5	2	2.5	2	1	-	-	1.5	9	68	1	0	2	1.5	-	73.5	3	4.5	7.5	119.5
b20* [aka I] l-carnitine (25 mg)	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c (90 mg)	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	0	0	0	0	100+	100+	0	0	0	736+
d (fat sol) (15 μg)	0	0	0	0	45	0	0	6	0	51	0	0	2	0	0	20+	0	2	12	1	30	0	0	-	43	0	18	18	114
e (fat sol) (15 mg)	2	1.5	16	10	0	2	0	36	0	67.5	13	1	1	2	7	30+	0	24	9	.5	20	1.5	0	30+	31	0	0	0	122.5
f1* linoleic acid omega-6 (g) (17 mg)	0.1086	0.09	2.534	0.187	1.5	.300	0	1.2	.414	6.3336	.0738	.540	.3462	.0828	2.87	-	0	3.9128	3.23	.1731	1.5	.5	0	-	5.4031	~0	.8	.8	16.45
f2* alpha linolenic acid omega-3 (g) (1.6 mg)	0.0638	0.065	0.165	0.0319	0.2	.200	0	0.2	1.597	2.5227	.041	.024	.219	.0014	.93	-	0	1.2154	.228	.1095	.5	.75	0	-	1.5875	~0	.12	.12	5.45
f1:f2 ratio	-	-	-	-	-	-	-	-	-	2.51	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02
k (fat sol) (138 μg)	2	1	39	38	5	0	0	-	-	85	10	1	1	12	0	-	0	24	9	.5	10	.5	0	-	20	0	2	2	131
q1* coenzyme q10 (mg) (30 mg)	~~0.272~~	0.075	-	0.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline quinone (mu-g)	~~3.536~~	-	-	2.025	.063	.2101	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	-	~0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.

- choline: 30% + per meal, 120% total

- d: 30% + per meal, 120% total

- e: 30% + per meal, 120% total

- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):

- 300+% total w/ 100% for each meal

incomplete requirements legend:

>300% without meeting 100%/meal

+75<=100% each meal [=+200%<=300% total]

+50<=75% each meal [=+100<=200% total]

<=50% each meal [<100% total]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream

- bulk barn nutritional yeast

- vector cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- irrestibles brand olive canola oil

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

2) pasta salad bowl:

- 100 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- yogurt dressing or canola oil caesar dressing

- 1 tsp nutritional yeast

- glass of pasta water

~~- tomatoes~~

- flax seeds (ground!) (probably not)

~~- spirulina~~

~~- tahini~~

~~- macademia nuts~~

~~- croutons~~

~~- tomato powder~~

~~- caesar dressing (very little b1, 35% e?, some a)~~

- one tbsp of imitation bacon bits (isoflavones, maybe_

~~- 5 g chopped crickets [5 crickets] [b12]~~

~~- indoor farmed fish? <----b5, b12~~

- shittake mushrooms <------b5

- lemon (probably for phytonutrients)
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)

- kalamata olives (probably not necessary for e)

~~- microwaved/chopped broccoli (probably not, due to k and I3C) <----but, b5~~

~~- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k)~~
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5, 50-70% b12

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine

- 30 g sliced medium cheddar cheese [6 slices]

~~- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)~~

- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)

- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find

- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
~~- + apple juice? (1 cup) (100% c)~~

- carrot juice (1 cup) (18% b1, 8% b2

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)

- cranberry juice (unsweetened. need added c, has e)

- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)

==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)

8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10) C
11) D
12) E
13) K

15 amino acids:
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

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
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:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine (cannot synthesize) <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize) <-----kiwis
~~7) queuine (cannot synthesize) <-----cheese~~ [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese

9) betaine (more than a choline precursor?)

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
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

so, how does this affect the polling?

umm.

as i said before, i actually accept that he's making a valid point, just not in context.

there's a difference between confidence and stupidity, and sometimes it's a fine line, but trump generally falls on the wrong side of it. the fact that it worked out for him doesn't make his lack of precautions, in his risk category, less stupid.

but, it's classic trump, i guess.

so, if it had killed him, everybody would have laughed at him - and if he had caught it two months ago, he may not have had access to those antibodies, and it may have very well done him in. remember: it still might.

but, who's laughing now, right?

i am: lol.

so, these are my accepted rdis, all of them going into the chart.

for the real vitamins, it's all from the national institutes of health (in the united states). for the pseudo-vitamins, the data is scavenged and should be taken with a grain of salt, but much of it is from the canadian academy of sports nutrition, at the low end. l-carnitine is extrapolated from the absorption rates presented by the lpi, and i pulled my data on ubiquinol from there as well.

!: https://ods.od.nih.gov/

#: https://www.caasn.com/

~ https://lpi.oregonstate.edu/

a - 900 μg rae!

b1 - 1.2 mg !

b2 - 1.3 mg !

b3 - 16 mg !

b4* - 25 mg #

b5 - 5 mg !

b6 - 1.7 mg !

b7 - 35 μg !

b8* - 1000 mg #

b9 - 400 μg !

b10* - 100 mg #

b12 - 2.4 μg !

b13* -

b14* -

b15* -

b16* - 550 mg !

b20* - 25 mg ~

c - 90 mg !

d - 15 μg !

e - 15 mg !

f1* - 17 g !

f2* - 1.6 g !

k - 138 μg !

q1* - 30 mg ~

q2* -

s* -

now, i'm going to go back to the start and retrace my steps and make sure i got everything right.

i'm starting with vitamin a, on the top line and moving down, and i'm instantly finding an error in the data that could very well be catastrophic. the raw numbers at the self site seem to be pulled directly from the usda, but the conversion factors seem to be all wrong.

consider bananas.

there are supposed to be 30.7 μg of beta-carotene and 55.5 μg of alpha-carotene equivalents in 118 g of banana. the factor for beta-carotene is supposed to be 12 & the factor for alpha-carotene is supposed to be 24. this would suggest that there is a total of:

30.7/12 + 55.5/24 = 4.87 μg of retinol activity equivalents. yet, the site insists on 3.5 μg rae, and i can't immediately see what the conversion factor is.

worse, when you convert from 3.5 μg rae to ui, the factor should by 10/3. so you should get (7/2)*(10/3) = 35/3 = 11.67. yet, the site insists on 75.5 ui - which is indeed about 2% of 3000 ui, a bit more. but, converting backwards, you'd need to get to 22.65 μg rae, which seems a far cry from 4.87 or 3.5.

so, the numbers being thrown around don't appear to be consistent with each other, and if you go directly to the usda site, you might get the explanation i'm trying to find - they come from independent estimates. so, the ui is not calculated from the component sections.

Vitamin A, RAE 3.54 µg 4/1/2006

Retinol 0 µg 6/1/2002

Carotene, beta 30.7 µg Analytical (16.5, 68.4) 12/1/2002

Carotene, alpha 29.5 µg Analytical (11.8, 88.5) 12/1/2002

Vitamin A, IU 75.5 IU 4/1/2006

Lutein + zeaxanthin 26 µg Analytical (15.3, 31.9) 12/1/2002

the numbers for the carotenoids appear to be an average calculated independently from the rae or iu numbers.

now, if i plug in the highest numbers in the sample, for fun, i get:

2*(68.4/12 + (88.5+31.9)/24) = 21.43 μg rae, which is at least close, but demonstrates a point i've been trying to get at by lowballing everything - these numbers are not static, and are going to depend on things like growing conditions and storage. when foods are fortified, their contents are determined in a lab and it's more clear; when they're plucked out of a produce section, you often just don't really know. you have to guess...

that's why i'm coming in low and aiming high on everything.

that said, i'm also assuming the ui numbers are for total retinol equivalents due to the calculated daily value numbers. it happens to be, though, that 3.54/0.05 ~ 70, meaning the conversion factor is much closer when it's calculated directly from beta-carotene. if that is what they did, and i think it is, then they made an error in the final conversion, as they should have calculated the rdi at 18,000 rather than 3,000 and that is only 0.5%. that would appear to be an error in conversion at the self site, rather than by the usda; the usda provides the numbers 3.54 μg rae and 75.5 ui, but does not derive one from the other, specify units for ui (retinol, or beta-carotene) or provide a daily value from them. yet, it is clear from the numbers that the usda must have meant ui beta-carotene, and the self site misread it as ui retinol. and, i wonder if that factor of 6 carries through (in fact, it does).

so, how do i fix that?

while i would like to add up the components as modularly as possible, i don't know how complete the listing is. there are more than six carotenoids, so i may miss total retinol by adding them up. further, i now *know* that i'm not going to get the same answers.

what i'm going to do is rely on the rae number. this should consistently be a very rough factor of six lower than what i had listed, due to a conversion error at the self site. i apologize for not catching that, but i just took the data as i saw it.

if you are an editor at the self site, please make that correction - you are not converting properly and are inflating carotenoids by a factor of 6.

so,

- bananas go from 4% to 7.08 μg (which is roughly a factor lower at .78%)

- strawberries are entered in at .75 μg, which is still 0%

- avocados go from 4% to 10.5 μg, which is that same factor downwards

- kiwis are at 3 μg, still very low

- the soy, ice cream & cereal present their dv% on the box as retinol (not carotenoids) and will be left as is.

so, the sum for this meal is now:

38% dv for retinol

21.33 μg rae carotenoid, which is 2.37% of the dv.

=======================

40.37%, down from 47%.

i will correct these items in the chart.

now, this might seem terrible, but let's take a step back.

when i initially crunched these numbers, i decided i would need:

1) 100% retinol, split by threes because it's fat soluble.

2) 300% convertible, because i'm going to lose a factor of 3, roughly, if i have conversion issues.

the correction i'm making is a more aggressive one, but it is essentially working out the same concern, just putting it into the chart. and, as such, there's not any real reason to seek out 300% of the daily value of carotenoids if i'm calculating the rae up front.

let's see what the numbers for the rest of the meal look like:

peppers - first, note that i'm boosting the amount to 200 g because that's more realistic. the giant peppers i bought the other day are more in the 250-275 g range, but that's before they're cut. even so, i never really see the small ones, and am going to hold out for the biggest ones at the best price when i find them. so, that's 314 μg, and a much smaller 35% - but note that that is roughly a third of the 103% i was overshooting for.

pasta - the 1% was pulled from data in this paper, which eyeballed .5 μg. i should divide that by a factor of 24, which is .02 μg rae.

https://www.academia.edu/13797271/Metabolomics_and_Food_Processing_From_Semolina_to_Pasta

cheese - is from a modern label, and is 30% pre-formed retinol

carrots - i am likewise boosting carrots to 110 g as that is more reflective of reality. that number is chosen to get the carotenoid rae content over 100%, which is what i actually wanted. that's 918 μg.

so, i still have 30% pre-formed from the cheese and now have:

314+918+.02 = 1232.02 μg rae, which is 137% from carotenoids.

together, that's 167%, in more precisely measurable terms. and, note that 345/3 = 115 < 137, so i'm arguably doing better via that calculation, conceptually.

the eggs are the first and maybe only hybrid decision for vitamin a in the matrix. the numbers at the self site are interesting:

- 335 iu (7%)

- 88.8 μg of actual retinol

- 91.1 μg of total rae

that would indicate 2.3 μg of rae from carotenoids, and they do indeed appear to be measurable in the data.

as before, the iu does not appear to be calculated from the rae numbers but comes from an independent analysis that is close but off due to error. the carotenoid numbers would indeed appear to be roughly 2.5, so i'm going to be consistent and stick with the rae in order to minimize any further conversion errors at the self site. and, in this case, that number actually increases my total...

as before, the weight factor is three, so:

88.8*3 = 266.4 μg [29.6%]

2.3*3 = 6.9 μg &

91.1*3 = 273.3 μg, which is 30.37% total, up from 21%.

the cheese & margarine are from modern labels and come in at 15% and 10%, respectively.

so,

retinol: 54.6%--->54%

carotenoid: .77%--->1%

===========

55%

the soy in the coffee is from a modern label and will not be altered.

the new totals are:

126% retinol +

140% retinol equivalent carotenoids

====================

266% rdi

further, 140*3 = 420 > 354, so the recalculation actually suggests i was lowballing, as intended.

i'm going to apologize again, but it's not like this is really my fault - i didn't make a mistake in the calculation, so much as the site i was using made an error in their conversion factor, and i only caught it because the numbers didn't add up. i actually corrected somebody else's error, here. that's called peer review and this is why science needs it. that said, i had already compensated for this, conceptually, so it turned out to be a move sideways and not much of a big deal, after all.

note the altered requirements for a at the bottom.

we'll jump to b1 next, and make sure the numbers are right - relatively to the new weightings of the pasta bowl.

* - not really vitamins

	fruit bowl (08:00)										pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	ban ana 2* 118 g	straw ber ies 5-6 75 g	avo cado 2* 75 g	kiwi 1 75 g	soy milk 250 ml	cher ry ice cream 200 ml	nut. yeast 1 small tsp 2 g	fort cer eal 55 g	grd flax seed 1 tbsp	sum	red pep per 1 200 g	dur um wht fet 100 g + h20	med ched chse 60 g	carrot 1 110 g	hul led hemp seed 10 g	yog dress or canola oil caesar (for e)	nut. yeast 1 small tsp 2 g	sum	fried eggs 2*70g	med ched cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax (1 slice) (37 g)	meat rep. ??	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
raison d'etre	b5,9 b16	c b5 b16	b3,5,9 o-6 k,b16	c b3,5,9 k,b16	a d bs	sat fat a,b16 b3,5	bs	a bs e	o-3 b5 b16		vit c vit e	b vit	vit a fat b12	vit a	6:3 rat	taste 6:3 rat	b vit		vit a chol b vit	vit a fat b12	vit a vit d vit e	6:3 rat	-	-		caf	feine
a (fat sol) (900 μg rae)	7.08 μg	0.75 μg	10.5 μg	3 μg	10	13	0	15	0	40 r:38 c:2	314 μg	0.02 μg	30	918 μg	0	-	0	167 r:30 c:137	r:29 c:6.9 μg	15	10	0	-	-	55 r:54 c:1	0	4	4 r:4 c:0	266 r:126 c:140
b1 thiamin (1.2 mg)	4	2	7	1	8	5	103	20	8	158	6	84	1	3	11	-	103	208	6	.5	0	10.5	-	-	17	8	3	11	394
b2 [g, j] riboflavin (1.3 mg)	10	1	11	1	25	10	96	24	1	179	8	41	13	2	2	-	96	162	42	6.5	0	3	-	-	51.5	32	10	42	434.5
b3 niacin (16 mg)	8	2	13	1	10	1	43	36	1	115 n:26 f:89	8	66	0	4	6	-	43	127 n:18 f:109	1	0	0	6.5	-	-	7.5 n:1 f:6.5	8	4	12 n:8 f:4	261.5 n:53 f:208.5
b4* adenine (25 mg)	~~3.26~~	0.375	-	0.3	19.3	0.9735	-	-	-	-	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid (5 mg)	16	1.5	42	2	15	10	1.5	19	2	109	10	8.5	5	4	1	-	1.5	30	42	2.5	0	5	-	-	49.5	40	4	44	232.5
b6 pyridoxine (1.7 mg)	44	2	19	2	6	1	88	25	2	189	24	7	2.5	5	3.5		88	130	12	1	0	3.5	-	-	16.5	0	2	2	337.5
b7 [h] biotin (35 μg)	15	2.5	-	?	30	1	30	86	-	164.5	16.5	1	3	12	8	-	30	70.5	65	1.5	13	3	-	-	82.5	?	12	12	329.5
b8* inositol (myo or lipid) (1000 mg)	20	10	-	102	25	5	10	-	-	~~172~~	99.75	70.27	-	-	-	-	10	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid (400 μg)	12	4.5	30	6	6	1	23	34	2	118.5	19	71	3	3	3	-	23	122	18	1.5	0	5	-	-	24.5	4	2	6	271
b10* pABA (100 mg)	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin (2.4 μg)	0	0	0	0	50	20	125	0	0	195	0	0	8.5	0	0	20+	125	133.5	33	4	0	0	-	-	37	0	20	20	385.5
b13* orotic acid (mg)	~0	~0	-	~0	~0	20	-	-	-	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	-	~0	~0	2	-	-	-	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	-	~0	0?	~0	-	-	-	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline (fat sol) (550 mg)	4	1	4	1	11	5	1.5	2	1	30.5	2	2.5	2	1	-	-	1.5	9	68	1	0	2	-	-	71	3	4.5	7.5	118
b20* [aka I] l-carnitine (25 mg)	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c (90 mg)	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	0	0	0	-	100+	100+	0	0	0	736+
d (fat sol) (15 μg)	0	0	0	0	45	0	0	6	0	51	0	0	2	0	0	20+	0	2	12	1	30	0	-	-	43	0	18	18	114
e (fat sol) (15 mg)	2	1.5	16	10	0	2	0	36	0	67.5	13	1	1	2	7	30+	0	24	9	.5	20	1.5	-	30+	31	0	0	0	122.5
f1* linoleic acid omega-6 (g) (17 mg)	0.1086	0.09	2.534	0.187	1.5	.300	0	1.2	.414	6.3336	.0738	.540	.3462	.0828	2.87	-	0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	16.45
f2* alpha linolenic acid omega-3 (g) (1.6 mg)	0.0638	0.065	0.165	0.0319	0.2	.200	0	0.2	1.597	2.5227	.041	.024	.219	.0014	.93	-	0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	5.45
f1:f2 ratio	-	-	-	-	-	-	-	-	-	2.51	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02
k (fat sol) (138 μg)	2	1	39	38	5	0	0	-	-	85	10	1	1	12	0	-	0	24	9	.5	10	.5	-	-	20	0	2	2	131
q1* coenzyme q10 (mg) (30 mg)	~~0.272~~	0.075	-	0.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline quinone (mu-g)	~~3.536~~	-	-	2.025	.063	.2101	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	-	~0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.

- choline: 30% + per meal, 120% total

- d: 30% + per meal, 120% total

- e: 30% + per meal, 120% total

- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):

- 300+% total w/ 100% for each meal

incomplete requirements legend:

>300% without meeting 100%/meal

+75<=100% each meal [=+200%<=300% total]

+50<=75% each meal [=+100<=200% total]

<=50% each meal [<100% total]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream

- bulk barn nutritional yeast

- vector cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- irrestibles brand olive canola oil

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

2) pasta salad bowl:

- 100 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- yogurt dressing or canola oil caesar dressing

- 1 tsp nutritional yeast

- glass of pasta water

~~- tomatoes~~

- flax seeds (ground!) (probably not)

~~- spirulina~~

~~- tahini~~

~~- macademia nuts~~

~~- croutons~~

~~- tomato powder~~

~~- caesar dressing (very little b1, 35% e?, some a)~~

- one tbsp of imitation bacon bits (isoflavones, maybe_

~~- 5 g chopped crickets [5 crickets] [b12]~~

~~- indoor farmed fish? <----b5, b12~~

- shittake mushrooms <------b5

- lemon (probably for phytonutrients)
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)

- kalamata olives (probably not necessary for e)

~~- microwaved/chopped broccoli (probably not, due to k and I3C) <----but, b5~~

~~- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k)~~
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5, 50-70% b12

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine

- 30 g sliced medium cheddar cheese [6 slices]

~~- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)~~

- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)

- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find

- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
~~- + apple juice? (1 cup) (100% c)~~

- carrot juice (1 cup) (18% b1, 8% b2

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)

- cranberry juice (unsweetened. need added c, has e)

- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)

==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)

9) betaine (more than a choline precursor?)

5) coumestrol

no.

really.

i have no delusions, no pretenses, whatsoever - these people are evil, and they need to be destroyed.

world's a tough place.

gotta make tough choices, sometimes.

and, those religious values of yours just get in the way of good policy, out here in the real world.

will we ask this in fifty years?

if you could go back in time, would you bomb the isis camps before they caused world war three?

it's one thing when you have a group of pows that were conscripted by their own government to fight for their elite. you want to show compassion for those people, and follow international law.

it's another when you have a group of pows that are essentially radicalized war criminals that will never be tried and sentenced the way they should be due to the expense, time and difficulty of it. that is, of course, the actual ideal - these women should be tried and sent to jail, for life, for their crimes. every single one of them. not one of them is innocent.

but, that is not feasible and, as such, the law needs to be bent.

i've been saying this for years - you should not be surprised. and, i'll say again that the only good nazi is a dead one.

we should finish the job and wipe them right out - and let history decide if what we did was right, or not. i have a feeling that it will be on our side, if we do.

i will stand with the victims of terrorism in syria, who saw their lives destroyed by religious extremists, who tried to force their way of life on a broadly secular society.

i will not stand with the children of terrorists, with their wives or with their extended family.

these are not "refugee camps", they're terrorist breeding grounds. these people were not fleeing conflict, they were active participants - they're pows, not refugees. and, they're just indoctrinating the next generation of nazis, who will terrorize the region (and the world) if you let them grow old enough to.

they need to drop the bullshit, finish the job and just wipe them right out before they cause any more destruction.

send her back.

and, then bomb the camp.

https://globalnews.ca/news/7378363/canada-repatriates-orphaned-girl-isis-syria/

the other thing is that people are blaming it on trump, personally. and, sure, he's in charge. but, it was really a breakdown in white house security, and the thing that needs to change is more stringent measures moving forward.

so, somebody involved needs to launch a review into proper security measures to keep the leader of the free world safe from a virus during a pandemic, and they need to be implemented next time - whether the president likes it or not.

that hypochondriac is probably the one that brings her kids with her, too, because she doesn't want to pay for a babysitter.

and, she'll chat you up in line, too, even when you step back. thrice.

we'll skip the close-talker clip.

so, they're shutting down testing here, again.

on the one hand, it's probably not actually a good idea to have a long line of hypochondriacs congregate amongst a handful of people that actually do have the virus, given that it is highly contagious over the air, as that's where they're going to actually get it - except that they'll test negative for it, and then go out and spread it. really.

so, the way this will work is like this:

1) 38 year-old hypochondriac who is allergic to ragweed decides she must have the virus.

2) she goes to the testing centre.

3) while she wears a mask at the testing centre, it hardly matters. she is, for the first time, actually exposed to the virus, there.

4) but, she tests negative because it's before the incubation period.

5) as she's too young to even be affected by it, she doesn't develop symptoms and doesn't know she has it.

6) confident she doesn't have it, because she just tested negative for it, she spreads it all over the place.

making it appointment only is a good idea, in that sense, as it will get rid of those lines of people that don't have it....until they go to the testing centre, and catch it there.

rather, i would behoove you to not stand in these lines unless you're sure you were exposed. it's a great way to get sick! just as communicating with greeters, or touching "sanitation centres", when you walk into a store is.

again: you have to wonder...

however, that's probably not why this government is doing this - this government is probably just trying to prevent too many cases from being published all at once.

and, that is silly - while the lines are a bad idea (why don't they open drive-thrus?), they need to get the testing moving more quickly, not slow it down.

so, trump is all like "i can't hide in the basement, i have to do my job".

well, the paradox is that his job is too important to think like that - a part of his job is making sure he doesn't get killed by a virus. i'm not saying he should wear a mask - they don't work - but i am saying that he was reckless, all around, and shouldn't have been so careless.

i mean, i said previously that he wasn't taking this seriously, and he sort of just demonstrated the point.

it's a kind of level of disrespect for the office for him to be talking like that. he wasn't elected to die from an easily preventable cause.

so, i might actually agree with him in just about any other context, but not this one, and not this job - he needs to be taking his health more seriously.

so, yeah, this whole third party politics thing is getting kind of...

let me out.

i just don't know where else to go.

he signed a non-smoking lease - that's the only reason i moved here.

then, he smokes inside with the windows closed, and denies it when confronted about it.

it's entirely absurd.

yeah, it took a few hours to clarify the point.

when he leaves, the smoke seems to magically lift.

and, when he comes back, the smoke seems to strangely reappear.

but, he insists he doesn't smoke.

you won't see me quote churchill very often, but this is a famous one:

“The inherent vice of capitalism is the unequal sharing of blessings. The inherent virtue of socialism is the equal sharing of miseries.” - winston churchill, 1945

this is of course a false dichotomy, as churchill was prone to present. he saw the world in black and white; he had no concept of dialectics. but, he was accurately describing the type of authoritarian collectivism that existed, at that time, in both the soviet union and nazi germany, which were two different sides of the same coin. and, while i might reject this definition of socialism, he was accurately describing what he saw before him.

a more accurate statement would have been as follows:

“The inherent vice of capitalism is the unequal sharing of blessings. The inherent virtue of collectivism is the equal sharing of miseries.”

socialism (and especially it's anarchist variant) is, in fact, the way to synthesize these two ideas. no serious marxist, socialist or anarchist would ever put the collective over the individual; the point is that we best achieve individual rights by working together, in unison - not that we should enforce tyrannical laws to protect the few at the expense of the many. nothing could be less socialist than that.

a quote by the alpha-anarchist bakunin (marx' chief opponent, who warned that marxism would create unimagined levels of human misery, and was thrown out of the international for it) is perhaps relevant:

"we are convinced that liberty without socialism is privilege and injustice; and that socialism without liberty is slavery and brutality"

i can't find the exact quote i want, and would direct you to this excerpt from a chomsky text:

https://chomsky.info/state01/

the point i'm making is that we're falling into the kind of collectivism that churchill and bakunin both criticized, from opposite points on the spectrum; they both saw how much of an infringement this kind of thing is on human liberty, and both equated it to suffering, slavery and widespread misery.

this is not socialism, this is fascism; as it was in russia, and as it is in china. socialism needs individual liberty to be at the forefront of the discourse, or it quite easily collapses into this sort of fascism. and, we must never forget that the purpose of socialism must be to maximize individual liberty, or we've merely lost the plot and fallen back into backwardsness.

we need to stop romanticizing the equal sharing of misery, and get back to seeking an equal sharing of blessings - and that is stated because i am a leftist, and not in spite of it.

it's important to be careful about what spock said though, and that goes back to understanding the difference between what you want and what you need.

the urges or whims or opinions of the many should not outweigh the rights or the needs of the few. so, we should have minority rights when they do not interfere with majority rights.

but, when minority rights do interfere with majority rights, as is the case with the virus, it is the rights of the majority that must be asserted, and the rights of minorities that must be discarded.

and, we can disagree, but let's be clear as to what we disagree on - not erect stupid strawman arguments.

i'm not a jew, or a christian or a muslim - or a hindu or a buddhist or a zoroastrian, although i'm maybe closer to the latter than the former.

i'm a logician.

my faith is in empirical reasoning, and deductive logic.

so, i have a completely different set of morals than you do - and that is where we differ, not on a question of the primacy of public health v. the economy.

i posted this at the beginning of the pandemic.

and, spock is right - the individual needs (or rights) of the many outweigh the individual rights of the few.

and, that is my position on the matter. don't tell me i'm picking the economy over public health; that is just utterly contrived, made-up-in-your-head, total strawman bullshit that i've never remotely suggested, at all.

i'm not interested in your enforced right-wing collectivism.

sorry.

so, he was gone all weekend and it was 1000% better, in terms of smell. but, i had the fan on all weekend to continue to clear the smell out. it was liveable - i could deal with it.

i turned the fan off when he came back in, and we'll see if it gets bad or not.

it's still inconclusive at this point, but it's starting to get "muggy" again.

and, i need to re-expose a canard.

i don't care about the economy.

when i argue against these shut downs, it has nothing to do with jobs, and nothing to do with business owners. i neither have a job, nor own a business. so, setting this up as "the economy v public health" is just a stupid strawman argument, presented by conservatives trying to justify their authoritarian laws.

what i care about is individual, civil rights. i care about my quality of life - about being able to see a concert, grab a beer, go out and have fun without being locked away to prevent somebody else from getting sick.

it's not about the economy v public health; it's about individual rights v groupthink, and i'll always stand for the individual against the whole, in any scenario, until the end of time.

i'm an anarchist. it's in my bones to reject collectivism, in favour of individuality.