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Saturday, November 14, 2020

so, this was the post i was working on when i left on friday the 30th to get groceries, specifically because i was out of soy milk, but also because i wanted to get mangoes before i decided how to react to the bananas. i made a number of decisions over the last few days that have turned some things upside down, so why don't i try to be sequential. in the end, this will need to be a total update, and may in truth be the last one, for the breakfast bowl.

as such, note that i've put a "cost" item in, which is approximate, and in canadian dollars.

so, when i got to the store i realized that mangoes were just prohibitively expensive, and i quickly subbed in with raspberries - at a much larger amount than i did previously. my old amount was about 10 berries, which, when analyzed carefully, isn't useful for much of anything. substituting for the removed blueberries, i could get that up to about 20, which is still not that much, but getting there; i decided i'd need 100 g, which is 50 berries according to the usda but probably more like 30-35 in my estimation, given that i'm eating commercial berries. the flip side is that the commercial berries may very well be less nutritious.

they were on sale, so i bought a lot of them, and i now have a lot to eat. but, it was always intended as a stop-gap....

when i went out on saturday morning, i found a package of mini guavas (i thought they were mini apple guavas, but they are apparently mexican cream guavas) for $3.99 and jumped at it - this is a highly concentrated source of c at a minimal price. or, at least, i think it is, anyways. they seem so small, about the size of crabapples. but, this is as good as you get for c, without jumping to crazy things like acerola cherries and rosehips - it's something that is purchasable and potentially scalable for growers on this continent. i'd love to see these mass manufactured like kiwis, and for the price to come down, to reflect it. for now, i found something i wasn't expecting to find in a grocery store in canada, i'm jumping at it and i'm hoping it's more widely available in the future.

but, what exactly did i buy? there was a series of posts over the last few days that led me to the conclusion that the guavas i purchased were not the pink guavas listed at the usda and called "common guavas" but rather a type of mexican guava called "cream guavas". the piece of evidence i found compelling on this point was that the usda lists a high lycopene content (higher than tomatoes.) and the guavas i've purchased are white, not pink.

while this suggests that the usda data may be of limited value, this is, unfortunately, the best source of data that i have. guavas are indigenous to mexico, but most of the global consumption of guava fruit takes place in asia, where the fruit has been drastically altered via artificial selection practices to have a brighter pink colour (hawaii), to have the consistency of an apple (india) or to be the size of a small melon (vietnam); the mexican varieties seem to all be smaller, and have far more vitamin c. in the process of cultivation, the c content has actually been stripped out of the asian varieties, in favour of plants that have a more striking visual appearance and a sweeter taste. i posted a study that estimated that wild mexican guava may have 2x-5x the already high c content of the "common" variety, which is itself twice the content of the domesticated asian variety. i simply don't know if the mexican guava i purchased is more reflective of the c content of wild plants (more than 500 mg/100g of fruit), of asian cultivars (less than 100 mg/100g of fruit) or of the midpoint listed by the usda (228 mg / 100 g of fruit). however, the wild plants seem to be the better description, and i'm suspecting the c content is quite high.

of the various types of guava, this seems to be the best description of what i bought:

http://journals.fcla.edu/fshs/article/viewFile/96905/92911

- the origin is mexico

- the flesh is white-yellow

- there are many seeds, and they are hard. they are inseparable from a sweet nectar.

- however, the individual guava are small, and clearly picked before they fully ripen. the average weight is about 30 g, with the biggest being 35 and the smallest in the low 20s. that is smaller than any in the above study, and it seems clear that they were picked before they ripened.

so, it seems like i've purchased a recent cultivar of a wild strain of the type that is being described. is it the type high in c, like indicated? or one of the others? i just don't know.

so, i may prefer to find a different type of guava, in the end. for now, i'm going to use the usda data with a grain of salt - and ensure i am not relying on it for anything except c.

i got 21 in a package of 600 g, and all of them weighed more than 25 g except two. separating out the seeds seems to leave about 60-70% of the weight. so, i've lowballed at 15 g to compensate, which is only 10 calories. that's at least a 50 calorie savings from the mango, which is a good ways of the way back to 1000 from 1055.

so, i'm going to leave the bananas - the third item, at 121 calories - put. bananas may even turn out to be superfluous in the end, but i like bananas, and so long as i'm under 1000 total calories, i'm happy with leaving one in the bowl. if i'm bourgeois for bananas, so be it - i think you may be being a little too austere on me, though.

the next thing in the list is all bran, at 100 calories. the all bran is high in betaine, and i want a bit more. so, i'm going to boost it up to 45 g, because it's the smallest factor that divides by 36 (45/36 = 1.25).

calorie wise, 100*1.25 = 125.

betaine wise, 129.6*1.25 = 162

with the soy, vector is no longer needed for b15. i think this is a positive shift, as the sources for betaine in the vector were iffy, and it further shifts me away from this particular cereal, which is just not working out, after all.

i'm also boosting the soy up to 400 because my measuring cup doesn't allow for a more specific measurement. this is a conversion factor of 1.6 instead of 1.5, and is a total of 6 calories.

that increase in soy initially let me reduce the vector to 15 g to maintain 4% a, which became the minimum amount. 217*15/55 = 59, so that's another 20 calories lost, to offset the minor difference, elsewhere.

but, the other thing i came to terms with at the store was that yogurt is no longer being fortified with vitamin d at levels that can consider it a worthwhile source. the best option required 175 g to get to 18% of the rdi, which is exceedingly disappointing given that the website suggested 50% in 125 g. on looking closely, though, i realized that, while yogurt would not help me with vitamin d and can consequently not be my caesar dressing base, it can help me with a. if i pick the right brand (the yoplait source.), i can get to 4% retinol with a few tablespoons of cherry or strawberry yogurt at a much lower calorie cost - 23 instead of 59 or 79. so, that's 56 calories lost in total in removing the vector for the yogurt. that might cut my excessive numbers down dramatically, which might make the end product less showy, but it's a good sub, i think.

i'm going to use the remnant vector with my eggs.

i just want to clarify that the kiwi is also fixed due to k issues with the avocado. it could not come up more than that. i will want to look at yeast in the end, but the flax is done. lastly, the strawberries & guava may be tweaked in the end based on price and other things.

so here's my first final revision for the breakfast bowl,

avocado - 240

ice cream - 224

all bran - 125

banana - 121

soy milk - 96

~~------------------------~~

strawberry - 48

kiwi - 45

flax - 37.4

yogurt - 23

yeast - 11.25

guava - 10.2

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

980.85

i know i could theoretically throw this in a matrix and do row reduction, but it's not really what i want to do. the most efficient answer is probably not the right one. the way i'm doing this is the most appropriate way to do it.

for the cost,

guava: $4.00/20 = $0.20

strawberries: $3.50/3 = $1.17

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

$1.37

total c is 34 + 88 = 122

calories - 10 + 48 = 58

if i doubled the guava and reduced the strawberries to 100 g,

guava: 2*$4.00/20 = $0.40

strawberries: $3.50/4.5 = $0.77

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

$1.17

total c is 34*2 + 88*2/3 = 127

calories - 10*2 + 48*2/3 = 52

can i do that again?

guava: $0.60

strawberries: $3.50/9 = $.39

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

$0.99

total c is is 34*3 + 88/3 = 131

calories - 10*3 + 48/3 = 46

but, 50 g of strawberries is 2-3 berries and 100 g is 4-6, which was the norm for years. so, i'm going to use the middle option as a balance between cost & enjoyability. after all, i could remove the strawberries altogether, as i had before, but i felt i wanted them back.

that fixes the guava and strawberry, i think.

now, what about the trade-off between yogurt and soy for the retinol? how do i minimize price and calories while meeting all the requirements?

yogurt: $3.00/10 = $0.30

soy: $3.00*(400/946) = $1.27

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

$1.57

total a is .65*6 + 10*1.6 = 19.9%, and what i want is 20%.

calories: 96 + 23 = 119

what if i took the yogurt up to 100 g?

$3.00/6.5 = $0.46

then, i'd need 20-6 = 14%, which is a 1.4x factor. 250*1.4 = 350.

$3.00*(350/946) = $1.11

======

1.11+.46 = $1.57

calories: 35 + 60*1.4 = 119, as well.

60% of 250 is 150. 150/946 = 0.15856236786.

0.15856236786*3.00 = 0.47568710358. so, it's $.47-.48 for 6% of retinol in the soy milk, compared to $0.46 for 6% of retinol in the yogurt.

in other words, it doesn't matter, if it's just about a. they're both synthetic retinol.

for d:

yogurt - 37.5%/250g <----d3

soy - 45%/250ml <-----d2

for b12:

yogurt: 37.5%/250g <-----natural

soy - 50%/250ml <----synthetic

in both of these cases, i may actually want to mix it up a little. so, if i go back to a cup of soy milk - 250 ml - how much yogurt do i need to get to 20%?

the answer is 170 g. then,

60 + 1.7*35 = 119.5, and i'm getting another 25.5% d3 and another 5.5% b12

but, as i was scanning through the chart to ensure i didn't overlook anything, i realized i screwed up.

======

gah...

i was sloppy in taking the vector out. there were initially four issues: a, b5, b7, b15. i boosted the all bran for the b15 and calculated the a as the new bottleneck. so, i needed enough vector to get 4% of the rdi for retinol - because that would mean i'd also have enough b5 and b7. then, i subbed in the yogurt to replace the a, without adjusting for the b5 or b7. it wasn't that i miscalculated or something, i just overlooked it.

b5 is not listed on the label for the yogurt, but it should be substantive, due to the milk. that should be ok.

the vector, however, was quite highly fortified with biotin, and while i actually can find some yogurt that has some biotin, it doesn't have any a or d or b12 (and, i am making use of that d3 after all, even if it's secondary), thereby eliminating the point. so, where else can i got biotin?

one answer is seaweed, which i was looking at anyways for the epa and dha and may very well bring in.

but, the vector is simply a better source of vitamins at a lower cost, especially if i cut it down to a very small amount. if i go back to 15 g/day, i can get 55 days out of a box of the stuff. that's only $0.15/day, and it's only 60 calories - about the same as a cup of low fat soy milk. it's also still over 23% of the rdi for biotin.

i can get the same amount of retinol from 67 g of yogurt, which would only be 23 calories, but would cost $0.30. i'd get more vitamins i don't need, but i'd lose out on the ones i do. bad idea, after all.

so, replacing the vector with yogurt may perhaps reduce the number of calories, but it's neither cost effective nor particularly vitamin efficient. and, it does matter, after all. i'm needing to pull back on that. so long as i keep it down, the vector is not so bad.

instead, then, could i sub the yogurt to cut into the ice cream for the a? i do want to hold on to some ice cream for the saturated fat, but that seems like the better trade-off, calorie-wise.

for 100 ml of ice cream, there's 8*100/125 = 6.4% of the rdi for retinol - a roughly equivalent amount as for 100 ml of yogurt. 100 ml of ice cream is 1/20th of the tub, which is 6.00/20 = $.30. so, i'm currently spending $.60 on ice cream a day. the same amount of yogurt is $3.00/6.50 = $0.46. so, if i subbed the yogurt in, i'd be spending $0.76 instead of $0.60. if i put in 150/50, it's going to end up .45 + .23 = .68. and, 175/25 is .60*175/200 + .46/4 = $0.64.

calorie wise, 175/25 is 224*175/200 + 35/4 = 204.75; 150/50 is 224*150/200 + 35/2 = 185.5.

in total, the second option would be:

avocado - 240

ice cream - 168 <----decreased to 150 ml

all bran - 125 <----increased to 45 g

banana - 121

soy milk - 96 <----increased to 400 ml

vector - 60

kiwi - 45

flax - 37.4

strawberry - 32 <----decreased to 100 g

guava - 20.4 <----two, not one

yogurt - 17.5 <----- decreased to 50 ml/g

yeast - 11.25

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

973.55

that leaves space open for seaweed, and i expect it is otherwise the final tweak.

=====

i'm also, now, reducing the size of kiwis to 69 g and the size of bananas to 118 g. i would rather have larger kiwis and larger bananas, but i'm not actually finding them, anymore - both seem to have shrunk, at the store. the weight of the bananas may also depend strongly on ripeness in a way that is not true for kiwis. that might be weather dependent, but i need to reflect reality, not project fantasy.

so, then this is what i'm left with:

avocado - 150 g - 240 cal

ice cream - 82.5 g - 168 cal

all bran - 45 g - 125 ca

banana - 118 g - 105 cal

soy milk - 400 ml - 96 cal

vector - 15 g - 59.2 cal

kiwi - 69 g - 42 cal

flax - 7 g - 37.4 cal

strawberry - 100 g - 32 cal

guava - 30 g - 20.4 cal

yogurt - 50 g - 17.5 cal

yeast - 3 g - 11.25 cal

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

953.55

so, i'm picking back up on the cost, then:

guava: this is a new addition to the supermarket, i think. i've bought two containers for $4.00; one had 19. the other 21. so, 20 each seems to be about right. i'll keep an eye out for bigger guavas, but i only want them a little bigger - like 60, 70, 80 g. for now,

2*(4.00/20) = $0.40

banana: the price of bananas seems to be set, here. it appears to be a monopoly. but, bananas are cheap.

1.30*.118 = $0.15

strawberry: strawberries fluctuate in price, here, from about 2.99/454 g to about 3.99/454 g, on average. you can sometimes get them cheaper, if they were overbought or in bad shape. the local or organic strawberries can run 2-3x the price and you can sometimes get them cheaper in bulk. for now, i'm going to take the midpoint:

3.50/4.54 = $0.77

i'll keep an eye on this, as it is something i could keep down if i could find the best prices. i could maybe get in the habit of shopping online before i go out.

avocado: this seems to be a regular sale at the discount store and i hope it remains affordable.

2*(2.88/6) = $0.96

kiwi: kiwis are either 2.99 or 3.99, so i'll take the midpoint at $3.50. they're either 8 or 9 in the pack of 600 g (i'd rather they be at 8, but they're coming in recently at 9) so i'll take it at 9.

3.50/9 = $0.39

soy: my old soy was about $4.27 for 1.75 L, meaning i'd be spending 4.27*400/1750 = $0.98. that's about an increase of a quarter per day over the 300 ml i was previously consuming. i was able to get the new soy for $2.00/946 ml on sale this month, which is 2.00*400/946 = $0.85 - an actual improvement - but the price of this stuff is usually more like $2.69/946 ml, which is 2.69*400/946 = $1.14. for now, i'll use the midpoint:

2.35*(400/946) = $0.99

....which is comparable.

ice cream: when i started buying this ice cream, it was $3.99/2L and has come up to $5.69/2L. i've gotten a little lax in shopping for it, because travelling long distances by foot or bike for ice cream in warm weather doesn't make sense. for right now, i'm going to pencil it in as $5.69, but i'm going to need to be a little more careful about this. that said, i also decreased the amount i'm consuming:

5.69*150/2000 = $0.43

if i can get that down closer to $.30...

yogurt: i bought yogurt for the first time in years at $1.99/650 g, normal $2.99. i'm going to pencil it in at $2.50.

2.50*50/650 = $0.19

yeast: how much does this really cost, anyways?

44.87*.003 = $0.13

that's not much.

all bran: i've bought a few boxes at $3.99, but it's normally $4.99, so i'm going to put it in at $4.50.

4.50*45/525 = $.39

vector: 8.00*15/850 = $0.14

ground flax: 5.27*0.007 = $0.04

$(.40 + .15 + .77 + .96 + .39 + .99 + .43 + .19 + .13 + .39 + .14 + .04) = $4.98

$4.98*30 = $149.40

my previous breakfast bowl had the same amount of bananas, strawberries and kiwis (.15 + .77 + .39 = $1.31), about $0.75 worth of soy (to $2.06), $0.57 worth of ice cream ($2.63) and then roughly a dollar worth of raspberries & blueberries, to a total of $3.63. $3.63*30 = $108.90.

that difference - 149.40-108.90 = $40.50 - is a huge amount, given that i want a maximum amount to be $200. but, i've expanded the bowl rather dramatically, too.

the increase in soy balances out with the decrease in ice cream, and i can substitute the guava for the raspberry and the cereal for the blueberry in terms of price.

that means the difference is really the avocado, yogurt, yeast & flax, which adds up to $1.42 - about the difference, give or take. and, the really substantive difference is the avocado - at $29/month, or roughly 70% of the increase in cost.

i don't see a replacement for avocados, which were brought in to fill a specific nutritional hole. what if i lowballed this, on purpose?

guava: 0.40

banana: 0.15

strawberry: 3.00/4.54 = 0.66

avocado: 0.96

kiwi: 3.00/9 = .33

soy: 2.00*400/946 = .85

ice cream: 3.99*150/2000 = .30

yogurt: 1.99*50/650 = .15

yeast = 0.13

all bran: 3.99*45/525 = .34

vector: .14

flax: .04

=======

$4.45

4.45*30 = $133.50, so the difference cuts to $25, which is more workable.

i need to try to catch things on sale, then.

let's make sure everything adds up and then see what i can take down.

i will point out that i'm looking at combing the other two dishes, due to calories, and going back to eating twice a day. the cost is just another argument for that. if i do that, it may have ramifications for the sums in the fruit bowl, but let me work it out first.

in a sense, i'm a victim of my own success with this - i wanted my breakfast to be half (or more) of my calories, and i guess that means it should be half the cost, too.

so, once again...all data from the usda unless noted....and italicized data from the product label...

vitamin a:

the guava is yellow, so i can believe there's some beta-carotene in it, even if i don't believe there's any lycopene. lycopene has no vitamin a activity, so it's sort of a moot point. i mean, if you look in the list, green avocadoes have some rae, too. that's believable.

guava: 31*.3 = 9.3

banana: 3.54

strawberry: 1

avocado: 10.5

kiwi: 2.76

flax: 0

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

27.1

27.1/900 = 3%

soy: 10*1.6 = 16%

ice cream: 8*150/125 = 9.6%

yogurt: 6*50/100 = 3%

yeast - 0%

vector - 15*15/55 = 4.1%

all bran - 0%

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

32.7

vitamin b1:

guava: .067*.3 = .0201

banana: .037

strawberry: .024

avocado: .101

kiwi: .019

ice cream: .041*.825 = 0.033825

flax: .115

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

.0201 + .037 + .024 + .101 + .019 + 0.033825 +.115 = 0.349925

.349925/1.2 = 0.29160416666 ~ 29.16%

soy: 8*1.6 = 12.8%

yogurt: 6*50/100 = 3%

nutritional yeast: 830*3/16 = 155.625% ~ 155%

vector: 20*15/55 = 5.45454545455 ~ 5.45%

all bran: 60*45/36 = 75%

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

12.8 + 3 + 155.625 + 5.4545454545 + 75 = 251.879545455

251.879545455 + 29.160416666 = 281.039962121 ~ 281%

that's actually an increase, but that won't be the norm.

vitamin b2:

guava: .04*.3 = .012

banana: .086

strawberry: .022

avocado: .195

kiwi: .017

ice cream: .24*.825 = 0.198

flax: .011

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

.012 + .086 + .022 + .195 + .017 + 0.198 + .011 = 0.541

0.541/1.3 = 0.41615384615 ~ 41.5%

soy: 25*1.6 = 40%

yogurt: 10*50/100 = 5%

nutritional yeast: 770*3/16 = 144.375% ~ 144%

vector: 24*15/55 = 6.54545454545 ~ 6.545%

all bran: 10*45/36 = 12.5%

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

40 + 5 + 144.375 + 6.545454545 + 12.5 = 208.420454545

208.420454545 + 41.615384615 = 250.03583916 ~ 250%. that's only a small decrease, by 0.5%.

vitamin b3:

guava: 1.084*.3 = .3252

banana: .785

strawberry: .386

avocado: 2.61 (16.3125%)

kiwi: .235

ice cream: .116*.825 = 0.0957

yogurt: (.118/2) = .059 <---data from skim milk entry

flax: .216

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

.3252 + .785 + .386 + 2.61 + .235 + 0.0957 + .059 + .216 = 4.7119

4.7119/16 = 0.29449375

soy: 10*1.6 = 16%

nutritional yeast: 350*3/16 = 65.625% ~ 65%

vector: 36*15/55 = 9.81818181818 ~ 9.82%

all bran: 25*45/36 = 31.25%

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

16 + 65.625 + 9.818181818181 + 31.25 = 122.693181818

122.693181818 + 29.449375 = 152.142556818

fortified: 16 + 65.625 + 9.818181818181 = 91.4431818182

natural: 29.449375 + 31.25 = 60.699375

that's also an increase by .5%. i'm surprising myself.

b4 data is here, as before:

https://www.nal.usda.gov/sites/www.nal.usda.gov/files/ars_purine_content_of_foods.pdf

guava: ?

banana: 1.2*1.18 = 1.416

strawberry: .5

avocado: 10.6*1.5 = 15.9

kiwi: ?

soy: 7.72*4 = 30.88

ice cream: [2.05*(82.5 *.15)/100 + 8.2*(82.5*.25)/100] = 1.9449375

for ice cream, i've replaced the previous data with data from the usda document, as i stated previously:

i've recalculated the amount of adenine in ice cream based on the same algorithm i used to calculate orotic acid. there's essentially no purines in milk, but there is in both yogurt (2.05 g/100g) and cheese (8.2 g/100g).

so, if it's 15% cream, (82.5 *.15) = 12.375 g. 2.05*.12375 = 0.2536875

& if it's 25% solids, 82.5*.25 = 20.625 g. 8.2*.20625 = 1.69125

0.2536875 + 1.69125 =
1.9449375

yogurt: (2.05/2) = 1.025

nutritional yeast: .03*1646 = 49.38

vector: .15*4 = .6

all bran: .45*4 = 1.8

flax: ?

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

1.416 + .5 + 15.9 + 30.88 + 1.9449375 + 1.025 + 49.38 + .6 + 1.8 = 103.4459375

103.4459375/75 = 1.37927916667 ---> 138%

again, that's a slight boost.

vitamin b5:

for yeast, i took the data from a competing label, under the logic that it wasn't in the ingredients list:

https://dsdfghghfsdflgkfgkja.blogspot.com/2020/10/so-it-probably-makes-more-sense-to.html

guava: .451*.3 = .1353

banana: .394

strawberry: .125

avocado: 2.08 (41.6%)

kiwi: .126

ice cream: .581*.825 = 0.479325

yogurt: (.388/2) = .194 <---data from skim milk entry

flax: .069

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

.1353 + .394 + .125 + 2.08 + .126 + 0.479325 + .194 + .069 = 3.602625

3.602625/5 = 0.720525

soy: 15*1.6 = 24%

nutritional yeast: 15*3/20 = 2.25%

vector: 19*15/55 = 5.18181818182 ~ 5.18%

all bran: 8*45/36 = 10%

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

24 + 2.25 + 5.181818188 + 10 = 41.431818188

41.431818188 + 72.0525 = 113.484318188

that's a slight decrease and, as usual, a total effort. bananas and kiwis are usually a little bigger and contribute a little more. should i add sunflower seeds on top of avocado? it's fine, for now, but nothing can be removed - not even banana.

vitamin b6:

guava: .11*.3 = .033

banana: .433

strawberry: .047

avocado: .386

kiwi: .043

ice cream: .048*.825 = 0.0396

yogurt: (.058/2) = .029<---data from skim milk entry

flax: .033

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

.033 + .433 + .047 + .386 + .043 + 0.0396 + .029 + .033 = 1.0436

1.0436/1.7 = 0.61388235294 ~ 61%

soy: 6*1.6 = 9.6%

nutritional yeast: 710*3/16 = 133.125% ~ 133%

vector: 25*15/55 = 6.81818181818 ~ 6.82%

all bran: 10*45/36 = 12.5%

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

9.6 + 133.125 + 6.8181818181818181818 + 12.5 = 162.043181818

162.043181818 + 61.388235294 = 223.431417112

that's the first substantive decrease, and it's happening around the yeast, anyways. that's fine.

b7 data is here:

https://wholefoodcatalog.info/

...which is also here:

https://webcache.googleusercontent.com/search?q=cache:5m77bsYbisYJ:https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf+&cd=12&hl=en&ct=clnk&gl=ca

all bran souce:

http://apjcn.nhri.org.tw/server/APJCN/ProcNutSoc/1980-1989/1984/1984%20p178.pdf

this is my source for flax:

https://www.researchgate.net/profile/Partha_Swain3/post/Can_anybody_help_with_ruminant_nutrition_textbook2/attachment/59d638cc79197b807799602c/AS%3A398973329264640%401472134062129/download/Vitamins_in_Animal_and_Human_Nutrition.pdf

guava: ?

banana: 1.4*1.18 = 1.652 (4.72%)

strawberry: .8

avocado: 5.3*1.5 = 7.95 (22.7%)

kiwi: 1.4*.69 = 0.966

soy: 3.9*4= 15.6 (44.6%)

ice cream: 2.6*.825 = 2.145 (6.1%)

yogurt: (2/2) = 1

all bran - 167*45/1000 = 7.515 (21.5%) <----above document

flax - 360*(7/1000) = 2.52 (7.2%)

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

1.652 + .8 + 7.95 + .966 + 15.6 + 2.145 + 1 + 7.515 + 2.52 = 40.148

40.148/35 = 1.14708571429

nutritional yeast: 3*300/20 = 45%

vector: (30/35)*15/55 = 0.23376623376 ---> 23.38%

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

45 + 23.376623376 = 68.376623376

114.708571429 + 68.376623376 = 183.085194805

this is a 5% decrease, but i'm still over 171%, so it's fine - and, that's important, because this is one of the things i was worried about.

vitamin b8:

the main inositol source is here:

https://pdfs.semanticscholar.org/a4fe/6e428501f09d5bf283459527b87dbf432aa3.pdf

guava (juice) & banana data is here:

https://pdfslide.net/documents/inositols-and-carbohydrates-in-different-fresh-fruit-juices.html

guava fruit data here:

https://www.jstage.jst.go.jp/article/nskkk1962/29/8/29_8_472/_pdf

soy milk data here:

https://link.springer.com/article/10.1007/BF02669968

yeast data from the same competing label.

flax data from here:

https://www.researchgate.net/publication/271214265_Composition_of_Biologically_Active_Substances_of_Flaxseed

guava: 30*.001 = .03 g = 30 mg

banana: 0

strawberry: .13*100 = 13 mg

avocado: .46*150 = 69 mg

kiwi: 1.36*69 = 93.84 mg

soy: 287*.06*1.6 = 27.552 mg

ice cream: .09*82.5 = 7.425 mg

yogurt: .16*50 = 8 mg

nutritional yeast: 3*99/20 = 14.85 mg

vector: .05*15 = .75 mg<----data from puffed rice

all bran: 2.74*45 = 123.3 mg <-----data from "40% bran flakes", probably an underestimate

flax: 7000*[(.007*.19 + .01*.26 + .008*.24)/3] = 13.65 mg

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

30 + 13 + 69 + 93.84 + 27.552 + 7.425 + 8 + 14.85 + .75 + 123.3 + 13.65 = 401.367

401.367/1000 = 40.1367%

that is a decrease of 5.5% from the nectarine/mango entry, but the little guava holds it's own. that's fine.

b9:

source is the usda, throughout, except where it appears on labels.

guava: 49*.3 = 14.7

banana: 23.6

strawberry: 24 (6%)

avocado: 122 (30.5%)

kiwi: 17.2

ice cream: 5*.825 = 4.125

yogurt: (2/2) = 1 <---data from skim milk entry

flax: 6.09

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

14.7 + 23.6 + 24 + 122 + 17.2 + 4.125 + 1 + 6.09 = 212.715

212.75/400 = 0.531875

soy: 6*1.6 = 9.6%

nutritional yeast: 190*3/16 = 35.625 ~ 35%

vector: 34*15/55 = 9.27272727273~ 9.27%

all bran: 10*45/36 = 12.5%

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

9.6 + 35.625 + 9.27272727272727 + 12.5 = 66.9977272727

66.9977272727 + 53.1875 = 120.185227273

again - the mango removal results in a 10% decrease, but i'm doing ok, regardless.

natural - 53.1875 + 9.6 = 62.7875---> 62.5

fortified: 35.625 + 9.2727272727272727 + 12.5 = 57.3977272727----> 57.5

total: 57.5 + 62.5 = 120

b12 is easy:

this is the source i'm using for b12 in ice cream, at the top of the range:

https://www.researchgate.net/publication/294787583_Ice_cream_Composition_and_health_effects

fortified (from labels):

soy - 50*1.6 = 80%

yeast: 1000*3/16 = 187.5

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

187.5 + 80 = 267.5

natural:

ice cream - .825*.78 = 0.6435. .6435/2.4 = 0.268125

yogurt - 15/2 - 7.5% <---label

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

7.5 + 26.8125 = 34.3125

267.5 + 34.3125 = 301.8125

that's a slight increase.

b13 is more than sufficient, but is only in dairy.

source for 10 mg rdi is here:

https://www.sciencedirect.com/science/article/abs/pii/0026049585902215

source for milk solids is here:

https://pubs.rsc.org/en/content/articlelanding/1973/an/an9739800755/unauth#!divAbstract

new numbers are:

ice cream - 62.5*(82.5*.25)/100 = 12.890625 ----> ~ 12.89 mg

yogurt - 62.5*(50*.0825)/100 = 2.578125 ---->2.578 mg

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

12.890625 + 2.578125 = 15.46875 ~ 155%

b14 is also only in dairy, in this meal.

source:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813349/

ice cream: 1.9*.825 = 1.5675

yogurt: 3.3*.5 = 1.65

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

1.5675 + 1.65 = 3.2175

i will need to try for 100 mg total taurine, in the end - there's no real way i'm integrating this into the fruit breakfast. right now, taurine is my only red splotch. that said, i am going to bring in some seaweed, and it may give me a mild boost.

betaine:

source is back to the usda, including this supplemental site:

https://www.ars.usda.gov/ARSUserFiles/80400525/data/choline/choln02.pdf

source for yeast:

https://www.researchgate.net/publication/324113089_Betaine_in_Cereal_Grains_and_Grain-Based_Products#pfb

guava: .1*.3 = .03

banana: .118

strawberry: .2

avocado: 1.05

kiwi: .345

soy milk: .8*4 = 3.2

ice cream: 1.1*.825 = 0.9075

yogurt: .7*.5 = .35

yeast: 0

vector cereal - 170*.15 = 25.5 <----"Cereals ready-to-eat, GENERAL MILLS, Whole Grain ".

all bran - 360*.45 = 162

flax seed - .217 mg

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

.03 + .118 + .2 + 1.05 + .345 + 3.2 + .9075 + .35 + 0 + 25.5 + 162 + .217 = 193.9175

193.9175/550 = 0.35257727272--->35%

choline:

this is all usda, including the above document as supplemental.

guava: 7.6*.3 = 2.28

banana: 11.6

strawberry: 5.7

avocado: 21.3

kiwi: 5.38

soy milk: 24*4 = 96

ice cream: 26*.825 = 21.45

yogurt: 16*.5 = 8

yeast: 82*3/20 = 12.3

vector cereal - 19*.15 = 2.85 <----"Cereals ready-to-eat, GENERAL MILLS, Whole Grain ".

all bran - 49*.45 = 22.05

flax seed - 5.51 mg

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

2.28 + 11.6 + 5.7 + 21.3 + 5.38 + 96 + 21.45 + 8 + 12.3 + 2.85 + 22.05 + 5.51 = 214.42

214.42/550 = 0.38985454545---->39%

moving to carnitine,

ice cream is here:

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

if you enter the right terms into google scholar and scroll down to "carnitine in human nutrition", you can see the data on rice & wheat that i'm looking for:

https://scholar.google.com/scholar?hl=en&as_sdt=0%2C%205&q=%22carnitine%22+and+%22brewer%27s+yeast%22&btnG=

so, i picked 1.5 as a rough estimate for the vector as it is a little less than the 1.77 for pure rice and more than the 1.06 for wheat germ.

there's a source for soy & wheat bran here, but i'm not using soy, only wheat bran:

http://www.lohmann-information.de/content/l_i_26_article_6.pdf

i can also access the source cited by the raw food bible by entering in mango (which also provides banana, guava & kiwi):

https://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&q=%22mango%22+and+%22carnitine%22&btnG=

this source zeroes out strawberries & provides a direct soy milk reference:

https://www.koreascience.or.kr/article/JAKO200211921349892.pdf

i'm going to use this source for yeast & avocado (i'm going to p. 274, so you may need to search on the side for avocado - the complete pieces of shit at springer have struck again, it seems. assholes. fuck your copyright.), instead, because it seems to be more widely cited, for avocado:

https://books.google.ca/books?hl=en&lr=&id=GstqzhVHTa8C&oi=fnd&pg=PA273&dq=%22wheat%22+and+%22rice%22+and+%22cereal%22+and+%22carnitine%22&ots=9xy4scyoVU&sig=d57vd5XmHaYuIlQNMOBcGWH0clQ&redir_esc=y#v=onepage&q=avocado&f=false

i've found a good source by sorting through sources i cannot access for carrot, flax & canola:

https://www.researchgate.net/publication/265379505_Chapter_9_Diets_for_preventing_hepatic_steatosis_In_Hepatic_steatosis_Clinical_risk_factors_molecular_mechanisms_and_treatment_outcomes_pages_171-208_Edited_by_Sergio_H_Santos_Publishers_Nova_Science_

there's data here for yogurt, and i'm taking the second entry of .04 mg/g because my yogurt is 0% fat. but, high fat yogurt is a potentially potent source of carnitine, relatively speaking - i've seen that number 12.2 elsewhere.

https://www.foodstandards.gov.au/code/applications/Documents/A1102%20Application_Redacted.pdf

guava - .2*.3 = .06 mg

banana - .2*1.18 = 0.236 mg

strawberries - 0 mg

avocado - 1.3*1.5 = 1.95 mg

kiwi - .2*.69 = .138 mg

soy - .06*4 = 0.24

ice cream - (3*2)*(82.5/150) = 3.3 mg [3 in 1/2 cup, 150 g per cup]

yogurt - .04*50 = 2 mg

yeast - .03*2.4 = 0.072 mg

cereal - .15*1.5 = .225 mg

allbran - 45*15/1000 = .675 mg

flax - .51*.07 = .0357 mg

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

.06 + 0.236 + 0 + 1.95 + .138 + 0.24 + 3.3 + 2 + 0.072 + .225 + .675 + .0357 = 8.9317

8.9317/29 = 0.30798965517---> 30.5%, which is ideal.

i may have to take in a tad more with the seaweed, but so long as it's under 10 mg, i'm doing ok, i think.

for c,

guava - 228*.3 = 68.4 mg

banana - 10.3 mg

strawberries - 58.8 mg

avocado - 15 mg

kiwi - 64 mg

flax - 0.042 mg

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

68.4 + 10.3 + 58.8 + 15 + 64 + .042 = 216.542

216.542/90 = 2.40602222222--->240.5

soy - 0%

ice cream - 0%

yogurt - 0%

yeast - 0%

cereal - 25*15/55 = 6.81818181818 ~ 6.82%

all bran - 0%

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

240.602222222 + 6.81818181818181 = 247.42040404. that's a slight decrease, but my lower limit is 234 so i'm ok.

lastly, for d:

plant material - 0%

yeast - 0%

all bran - 0%

fortified soy milk - 45*1.6 = 72% of d2

ice cream - .2*.825 = .165 μg of d3

vector cereal - 6*15/55 = 1.63636363636 ~ 1.64% of d3

yogurt - 15/2 = 7.5% of d3

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

d2: 72%

d3: 7.5 + 1.636363636363 + 100*.165/15 = 10.2363636364

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

82%

the data for e, f1, f2 & k is approximate, but not final. i will finally finish these write-ups, one by one, over the weekend and move on as i do - which will no doubt lead me to introduce the sea-weed as the final component. but, we'll see...

so, e is next, then.

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)													pasta salad bowl (20:00)										fried eggs (0:00)							coffee
	gua va raw cut 1-2 30 g	ban ana raw cut 1 118 g	str awb err ies raw cut 4-8 100 g	avo cado raw cut 2 150 g	kiwi raw cut 1 69 g	van soy milk 1.6 cups 400 ml	cherry ice cream 1 scoop 150 ml (82.5 g)	che rry yog urt 2 tbsp 50 g	nut yst 1 big tsp 3+ g	vec tor fort crl 1/4 cup 15 g	all bran 3/4 cups 45 g	grd flax seed 1 tbsp 7 g	sum	red pep per raw cut 1 200 g	dur um wht fet 55 g + h20	med chd chs raw cut 60 g	car rot raw cut 1 110 g	beet raw cut 1 82 g	hull hemp seed 1 tbsp 10 g	yog urt	nut yst 1 med tsp 3 g	lime raw cut with pith 1 67 g	sum	frd egg 2* 70 g	med chd chs raw slic 30 g	mar gar ine 2 tsp 10 g	whl wht brd w/ grm + flax raw 1 s 37 g	nut yst 1 sml tsp 2 g	jce typ grp frt 250 ml	sum	brw cof fee 700 ml	chc soy mlk 100 ml	sum	total	ul
raison d'etre	b5,8 c	b5,7 b20 c	b5,9 c	b3,5 b7,8 b9,16 b20 c e,k f1	b5,8 b20 c k	a b3,4 b5,7 b9,12 b16 b20 d f1,f2	a b5,7 b12,13 b16 b20	a b5 b12 b20	b1,2 b3,4 b5,6 b7,9 b12 b16	a b5,7 b9 b15 b20 e f1	b3,5 b7,8 b9 b15 b16 b20	b7 f2		b3,4 b8,9 c	b3,8 b9	a b12 b13	a b3	b9 b15	b3 o-3	b5 b12 b16 d	b1,2 b3,4 b6,8 b9 b12	b8		a b2,7 b12 b16 d	a b12 b13	d	o-3	b2,7 b12	c		caf fei ne
calories	20.4	105	32	240	42	96	168	17.5	11.25	59.2	125	37.4	953.75	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
cost	.40	.15	.77	.96	.39	.99	.43	.19	.13	.14	.39	.04	$4.98	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
a retinol (900 μg rae)	9.3 μg	3.54 μg	1 μg	10.5 μg	2.76 μg	16 %	9.6 %	3 %	0	~ 4.1 %	0	0	35.5 r:32.5 c:3	314 μg	~ 1.15 μg	30 %	918.5 μg	1.64 μg	0	-	0	1.34 μg	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	261.5 r:120.5 c:141	r:300 c:-
b1 thiamin (1.2 mg)	.0201 mg	.037 mg	.024 mg	0.101 mg	.019 mg	12.8 %	.033825 mg	3 %	~ 155 %	~ 5.45 %	75 %	.115 mg	281 u:29	.108 mg	~ 46 %	.0174 mg	.0726 mg	.025 mg	.1275 mg		~ 155 %	.02 mg	232 u:31	0.06 mg	.0087 mg	0	10.5 %	~ 103 %	-	119 u:5.5	0.1 mg	3 %	11 u:8	643	-
b2 [g, j] riboflavin (1.3 mg)	.012 mg	.086 mg	.022 mg	.195 mg	.017 mg	40 %	.198 mg	5 %	~ 144 %	~ 6.54 %	12.5 %	.011 mg	250 u:41.5	.17 mg	~ 22.5 %	.2568 mg	.0638 mg	.033 mg	.0285 mg	-	~ 144 %	.013 mg	209.5 u:43	.684 mg	.1284 mg	0	3 %	~ 96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	672.5	-
b3 niacin (16 mg)	.3252 mg	.785 mg	.386 mg	2.61 mg	.235 mg	16 %	.0957 mg	.059 mg	~ 65 %	~ 9.82 %	31.25 %	.216 mg	152 n:60.5 f:91.5	1.958 mg	~ 36 %	.0354 mg	1.0813 mg	.274 mg	0.92 mg	-	~ 65 %	.134 mg	128.5 n:27.5 f:101	.114 mg	.0177 mg	0	6.5 %	~ 43 %	-	50.5 n:1 f:49.5	1.36 mg	4 %	12.5 n:8.5 f:4	343.5 n:97.5 f:246	f:200 each
b4* adenine (75 mg)	?	1.416 mg	0.5 mg	15.9 mg	?	30.88 mg	~ 1.94494 mg	1.025 mg	49.38 mg	0.6 mg	1.8 mg	?	138	31.8 mg	2.2 mg	4.92 mg	0.77 mg	?	?	-	49.38 mg	?	119	2.24 mg	2.46 mg	0	4.514 mg	32.92 mg	-	56	?	7.7 mg	10	323	-
b5 pantothenic acid (5 mg)	.1353 mg	.394 mg	.125 mg	2.08 mg	.126 mg	24 %	.479325 mg	.194 mg	2.25 %	~ 5.18 %	10 %	.069 mg	113.5 u:72	.634 mg	.23705 mg	.246 mg	.3003 mg	.127 mg	.056 mg		2.25 %	.145 mg	37 u:35	2.292 mg	0.123 mg	0	5 %	1.5 %	-	54.5 u:48	1.808 mg	6 %	42 u:36	247	-
b6 pyridoxine (1.7 mg)	.033 mg	.433 mg	.047 mg	.386 mg	.043 mg	9.6 %	.0396 mg	.029 mg	~ 133 %	~ 6.82 %	12.5 %	.033 mg	223 u:61	.582 mg	.0781 mg	.0396 mg	.1518 mg	.055 mg	.06 mg		~ 133 %	.029 mg	191.5 u:58.5	.255 mg	.0198 mg	0	3.5 %	~ 88 %	-	107.5 u:16	~ 0	2 %	2	524	5882
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 %	~ 23.4 %	7.515 μg	2.52 μg	183 u:114.5	6.6 μg	.22 μg	1.038 μg	5.5 μg	~ 0 μg	2.73 μg		45 %	.335 μg	92 u:47	~ 58.33 μg	.519 μg	~ 4.547 μg	3 %	30 %	-	214 u:181	0	~ 11 %	11	500	-
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	114 mg	41.25 mg	5.4 mg	13.2 mg	9.84 mg	-		14.85 mg	129.98 mg	33	12.6 mg	2.7 mg	~ 16 mg	52.54 mg	9.9 mg	-	9	-	-	~ 0	82	-
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	~ 35.5 %	~ 9.27 %	12.5 %	6.09 μg	120 n:62.5 f:57.5	92 μg	~ 39 %	16.2 μg	20.9 μg	89.4 μg	1.1 μg		~ 35.5 %	5.36 μg	130.5 n:56 f:74.5	70.5 μg	18.1 μg	0	5 %	~ 23.5 %	-	48 n:24.5 f:23.5	3.5 %	2.5 %	6 n:6 f:0	304.5 n:149 f:155.5	f:400
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	0	0	.66 μg	0	0	0	-	187.5 %	0	215 n:27.5 f:187.5	1.338 μg	.33 μg	0	0	125 %	-	194.5 n:69.5 f:125	0	20 %	20 n:0 f:20	731 n:131 f:600	-
b13* orotic acid (10 mg)	-	-	-	-	-	-	~ 12.89 mg	~ 2.578 mg	-	-	-	-	155	-	-	~ 37 mg	-	-	-	>	-	-	370	-	~ 18 mg	-	-	-	-	180	-	-	-	705
b14* taurine (100 mg)	0	0	0	0	0	0	1.5675 mg	1.65 mg	0	0	0	0	3.2 --->	0	0	0	0	0	-	~ 5 mg	0	-	-	0	0	>0	0	0	0	-	0	>0	-	-
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	.2 mg	77 mg	.42 mg	.44 mg	106 mg	-	-	0	.088 mg	33	.414 mg	.21 mg	.01 mg	~ 74.522 mg	0	-	13.5	.7 mg	.8 mg	0	81.5	150
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	11.2 mg	8.25 mg	9.9 mg	9.68 mg	4.92 mg	-	-	12.3 mg	3.42 mg	11	438 mg	4.95 mg	1.1 mg	9.99 mg	8.2 mg	-	84	18.52 mg	24.576 mg	8	142	150
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	?	.43175 mg	2 mg	.44 mg	~ 0 mg	?	~ 6 mg	.072 mg	?	-->	.56 mg	1 mg	.105 mg	.2997 mg	.0489 mg	-	-->	~ 0 mg	~ 0 mg	-->	92	t:162 < 35 each
c ascorbate (90 mg)	68.4 mg	10.3 mg	58.8 mg	15 mg	64 mg	0	0	0	0	~ 6.82 %	0	.042 mg	247 u:240.5	255.4 mg	0 %	0 %	6.49 mg	4.02 mg	0.05 mg	-	0	19.5 mg	317 (all u)	0	0	0	0	0		0	0	0	0	564	-
d calciferol (15 μg)	0	0	0	0	0	d2: 72 %	d3: .165 μg	d3: 7.5 %	0	d3: ~ 1.64 %	0	0	82 u:1.1 d2:72 d3:10	0	0	d3: .36 μg	0	0	0		?	0	2 u:2 d2:0 d3:2	d3: 3.03 μg	d3: .18 μg	d3: 30 %	0	0	-	51 u:21 d2:0 d3:51	0	d2: 18 %	18 u:0 d2:18 d3:0	153 d2:90 d3:63	666
e alpha- tocopherol (15 mg)	.219 mg	.118 mg	.29 mg	3.1 mg	1.01 mg	.1536 mg	.2475 mg	0 mg	0 mg	~ 9.82 %	.5355 mg	0.022 mg	47.5 u:38	13	1	1	2	.033 mg	7	-	0	.22 mg	24	9	.5	20	1.5	0		31	0	0	0	102.5	6666
f1* linoleic acid omega-6 (17 mg)	.0864 g	.0543 g	.09 g	2.534 g	.17 g	2.24 g	.226875 g	.0125 g	0	~ .327 g	.8361 g	.414 g	6.991175 g 41.1%	.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 (1.6 mg)	.0336 g	.0319 g	.065 g	.165 g	.029 g	.32 g	.14685 g	.005 g	0	~ .055 g	.0639 g	1.597 g	2.51225 g 157.02 %	.041	.024	.219	.0014	-	.93	-	0	-	1.2154	.228	.1095	.5	.75	0	-	1.5875	~0	.12	.12	~~5.45~~
f1:f2 ratio	-	-	-	-	-	-	-	-	-	-	-	-	2.78	-	-	-	-	-	-	2:1	-	-	3.22	-	-	-	-	-	-	3.40	-	-	-	~~3.02~~	4:1
k (fat sol) (120 μg)	.78 μg	.59 μg	2.2 μg	31.5 μg	27.5 μg	11.664 μg	.2475 μg	.1 μg	0	μg	2.34 μg	.301 μg	64	10	1	1	12	-	0	-	0	-	24	9	.5	10	.5	0	-	20	0	2	2	110	<67 each
q1* coenzyme q10 (mg) (30 mg)	-	~~.272~~	.075	-	.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

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal. <300% pre-formed, daily.

- b1 (thiamin): 125% w/ each meal. no upper limit..

- b2 (riboflavin): 131% w/ each meal. no upper limit.

- b3 (niacin): 125% w/ each meal, but not more than 200% in fortified sources.

- *b4 (adenine): 75 mg w/ each meal. excess (ie carnivore diet) could potentially trigger gout, not of concern to myself.

- b5 (pantothenic acid): 110% w/ each meal. no upper limit.

- b6 (pyridoxine complex): 118% w/ each meal. no meaningful upper limit - it's set at 5882% of the rdi.

- b7 (biotin): 171% w/ each meal, with 857% total as a goal. no upper limit.

- *b8 (inositol): 300 mg w/each meal, 1200 mg total. no upper limit.

- b9 (folic acid): 100% w/each meal, but not more than 400% from fortified sources, per day.

- b12(cobalamin): 250% w/each meal, including 30+% pre-formed w/each meal. 120% pre-formed per day. no upper limit.

- *b13 (orotic acid): 10 mg w/ each meal. no understood upper limit, but excess dairy is bad for heart health.

- *b14 (taurine): 30 mg w/ each meal, 120 mg total <----subject to review, may opt for 120 total, in the end.

- *b15 (betaine): 165 mg w/ each meal, 660 mg total. stay under 825 mg.

- *b16 (choline): 30% + per meal, 120% total. stay under 150%.

- *b20 (l-carnitine): at least 29 mg per day total, but no more than 47 mg per day. between 8.7 & 10 mg/meal, ideally.

- c (ascorbic acid): 234% w/ each meal, 700% total.

- d (calciferol): 40% + per meal, 160% total. 120%+ d3, total.

- e (alpha-tocopherol): 30% + per meal, 120% total

- *f1 (omega-6s):

- *f2 (omega-3s):

- k: 30% + per meal, should not exceed 70%/meal, >120% & <200% total

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:

- 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

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- 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

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

- algae oil for dpa/eha.

2 ) pasta salad bowl:

- yogurt is high in b5 and b8 and b12 and choline and d.

- one tbsp of imitation bacon bits (isoflavones, maybe)

- garlic cloves (probably for phytonutrients)

- oregano & pepper (probably for phytonutrients)

- 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.

- sunflower seeds (raw, hulled) (1 tbsp) <---for b5, mostly, but other things too

- pro-biotic yogurt (2 tbsp) <------b5, mostly

- 1-2 tbsp of yellow mustard [experiment]

- 25-30 ml of frank's red hot sauce (original) [experiment]

~~- some pasta water (1/4 cup?)~~

- a dash of celery salt [experiment]

- a healthy amount of black pepper [experiment]

- anchovy paste for omega-3

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)

- soy meat () <----only choice, really

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

- grapefruit juice is high in inositol

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

- tomato juice

need: 6% b1, 75% b3, 45% b4, 65% b5, 15% b6, 25% b8, 55% b9, 60% b12, 10% k

==========

remaining items to enter or investigate:

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:
3) lipoic acid
4) glutathione precursors
5) ergothioneine (cannot synthesize) <-----mushrooms

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

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, here's my easy cheat sheet for the breakfast.

actually, if you can get me some of this stuff at cost....

bars across the country are going to end up replaced by islamic centres.

it's a sad future, for this country - a one-way ticket into backwardsness.

how are they getting away with this, with almost nobody even calling them on it?

the truth is that, due to overwhelming amounts of immigration from people from authoritarian and conservative cultures, canada has become an overwhelmingly right-wing society, and almost overnight. we never even had this debate. we just got overrun, and woke up one day in iran.

i'd leave, but i can't.

i got a little distracted there.

i got carnitine done yesterday before the migraine hit, so it's just running through c & d before i jump to e.

so, strike up a conversation with your local pro-lockdown fascist.

"so, you want a lockdown?"

oh, yeah. cases are out of control...it's all those covidiots, surely. i saw it on twitter, so it must be true.

"right. well, i'm looking at this data..."

oh, data. great. i bet it confirms that 95% of cases are spread by drunks. alcohol - the cause of the world's problems.

"actually, it says that roughly half of the cases are being spread by schools."

no way. that's not what it said on twitter.

"yup. guess you want to shut the schools down, right?"

well...i want to follow the data. but, what am i going to do with my kids? i have one of them in daycare, but the other one's not old enough, yet. so, no - i think i'd support an exception.

"you think you deserve an exception. i see."

well, i have to go to work, right? what's the second thing on the list.

"daycares. but, you said you don't want to cancel those."

no way. i'll need an exception for that, too.

"indeed. call it the middle class privilege exception, i guess."

yeah. i guess. what's third?

"workplaces. but, you want another exception, don't you?"

well, i have to go to work.

"you could take the benefits the government is handing out."

me? on welfare?

"so, you want another exception. you sure are a special snowflake, aren't you?"

i don't like this conversation anymore. i'll have you thrown out of here.

"aww. you're offended."

i'm sorry. i'm going to go to confession.

"hey, you know what number four is, huh?"

this is the data, and what policy should be based on:

toronto has an unusually high number of restaurants, compared to other cities in ontario.

in peel, 55% of cases came from schools, churches, daycares or factories. another 19% comes from necessary commercial services, like groceries. so, what did they do? they shut down the bars - 3% of cases.

in windsor, the cases are almost exclusively coming either from the fruit pickers in leamington or from the healthcare sector, which is still crossing the border regularly. so, what did they do? they brought in an alcohol curfew.

if these are their "solutions", i'd rather see no solutions at all.

but, we're stuck in a loop, here - they blame it on the sinners as a distraction until they get called on it, then they move away from it until conservative voices yell loud enough that they aren't doing enough, and then they go back to blaming it on the sinners. and, it seems like these are our two options - we can scapegoat the irreligious or we can do nothing at all.

and, i'd rather we do nothing at all, because i'm the one getting attacked for a problem that is largely being created by the religious, not the irreligious.

are they going to take serious actions, in shutting down religious services and other superspreader events? great.

but, if they're just going to continue to blame it on the sinners and shut down the bars, i'll continue to support no actions at all.

if anything at all is to be done, it needs to be data-driven.

and, the things driving the spread are churches, schools, daycares and workplaces - not restaurants, bars and stores.

these people will yell and scream and stomp their feet that you need to change to fit them.

but, don't ask them to give up anything.

no - they're special.

see, and this is the thing - when these authoritarian, fascist idiots talk about a "lockdown", what they really mean is a "lockdown that doesn't affect them". so, they'll support closing restaurants and stores and bars and gyms, but they don't talk about shutting down churches, schools, daycares, workplaces, etc.

the problem is that, when you crunch the numbers, it becomes absolutely apparent that the things they want to do are absolutely pointless. if the vast majority of cases are coming from the handful of things they want want to keep running, what's the point of shutting down the activities causing marginal spread?

and, when you tease it out, you end up with all of these concepts of privilege and class underlying the things they want closed and the things they want open and a realization that this isn't really about a pandemic at all - it's about the elite trying to shut down sections of the economy that it doesn't like.

i've said from the start that we need to do this right or not do it at all. there's no evidence anybody wants to do it right, so i remain in favour of not doing it at all.

so, don't let them tell you there's not a choice. that statement should be factchecked and deleted - there is a choice, and i vote for letting it run it's course.

...because if the choice is between banning the things i like and banning the things you like, i'll pick banning the things you like. sorry.

and, fuck you for getting superior with me about it - cram it up your superiorly sized ass.

https://www.cbc.ca/news/canada/toronto/ontario-lockdown-1.5801748

package #2 of guava has fruit that is a little bigger and a little denser, which is good news; it means i can sometimes get my 30 g from one, without having to use two. these ones are almost like little sour, peeled avocados in terms of consistency. that's potentially a 50% savings, although i'm going to hold off on it for now and pencil it in as 25%. i need to get the cost of the meal down into the $3.50 range from the current $5.00 range, so tricks like that are going to be necessary to shave off ten cents here and there. i don't want to have to resort to frozen strawberries...they're potentially better for c storage given transport realities from source to consumption in canada, but they just end up mushy....

maybe i ought to just move to mexico. guava, avocado, kiwi, strawberry, banana...maybe i'll throw a sapote in there...

just keep me away from the peyote.

i'm not interested in unity.

i want conflict and division.

if i can get the comments restored, i would like to, just out of principle. but, as mentioned, anything worth saving was cross-posted here - and this is exactly why.

but, it's quite odd - the watch history goes back to when i started the account, but the comments start over again today.

let me be clear - to me, nothing changed in the united states last week. biden & trump are essentially interchangeable, as individuals and as politicians, with the caveat being that trump is far less annoying than biden. i'm not starting a new chapter, i'm not turning over a new leaf - this is continuity.

and, what biden should expect from me is to have his ass ripped open repeatedly.

i do not like this man, and will not pretend i do - he's a faker. and, if i hate anything it's fakers.

so, i went to check to see what might have potentially upset somebody to the point that they would whine and complain and the posts were all removed.

there were about 100 posts there; i don't think much of it was particularly profound. we'll have to see if it comes back or not.

well, they reinstated my youtube account.

so, did i get targeted by a muslim group that was enraged that i "offended" them? does anybody care that they're offended? did the cia shut me down temporarily as they checked my personal bonafides with vladimir putin, which don't exist? i don't know.

it seems to have been a mistake and i'm happy to put it past me, but youtube really needs to dispense with this "guilty until proven innocent" approach. it's backwards, and it's a big part of the reason why people like me want to nationalize them and make them subject to more rigorous court mechanisms.

for all i know, they did get a warrant. but, they ought to require one before they shut down somebody's account like that.

whatever, let's hope it doesn't happen again.

yeah, so i was able to fight off the migraine before i fell asleep this morning (a hot shower helped dramatically. that disgusting idiot, who is still smoking pot upstairs, did not.), but it didn't help with the exhaustion.

so, i keep losing days for no good reason and i absolutely hate it. but all i can do is start over again today, with the expectation that the day will be a little short...

so, the health authorities are claiming that they're going to get more aggressive in enforcing mask laws and restrictions on alcohol, while doing nothing to clamp down on the places that are actually spreading it - religious gatherings, schools, etc.

to that, i say: bring it on. i'l take you to court, and i'll have these laws struck down as disproportionate and ineffective, essentially lacking a causal basis for their implementation......and a reasonable justification for their enforcement.

i don't even care if i catch it, and that's what's important, here.

if you're vulnerable, stay in - don't tell me what to do. i'm not interested.

i just took an enormous dry log of a giant shit - something i've been doing a lot lately - and it seems like the worst of it has passed with it, just leaving the actual headache, which i can mostly deal with. my calories have come up, but that bran is keeping me pretty regular, let me tell you. and, it's coming out extremely cleanly, too. it's the part before the headache that is leaving me impatient and frustrated. how do i stop this from happening?

the way it's been happening for i guess a few years, now, is that it starts with this blurred vision that is sort of like the climax of a mushroom trip. this is referred to as the "aura", but a mushroom trip is really the only way i know how to explain it - and it's actually extremely accurate, with the escherian patterns just floating by in prisms in front of me, in a way that makes it seem as though light is bending and separating. this then turns into numbness that starts in a wave from my head out to my extremities, moving from a palsy-type attack with the droopy mouth into something that feels more like a stroke. and, when that wave has passed through me, i'm left with a throbbing headache - and extreme tiredness - that can last up to 48 hours and usually requires a day or two worth of sleeping to shake off. it tends not to go away until i go for a walk or a bike ride - just go out and get some fresh air.

it seems to be triggered by dry air, car exhaust, second-hand smoke & general pollution.

tonight seems a little better, but i know better - i'll be knocked out as soon as i'm done trying to move the air out and cleaning up the consequence, and i'll no doubt be asleep until tuesday.

ugh.