so, i'm not going to spend too much time getting into the specifics of each amino acid, other than to provide some kind of guess at an rdi. broadly speaking, these are the building blocks that your body uses dna as the instruction set to synthesize proteins with. there's a lot of woo around dna, but this is what dna actually does, and the truth is that it doesn't actually do much else. so, there are 20 of these; each of them will produce many types of proteins, built out of different combinations of the different amino acids. it's really just not useful to get into it too much, other than to make sure you're getting enough. your body will deal with it, completely autonomously. you'd only ever need to know the details if somebody at a school were testing you, and, even them, it would really just be for the fuck of it - you can't do anything with all of these information. i mean, i'm glad it's written down somewhere, and stored in some computer system for reference, but you simply don't need this burned into your neurons...
that said, there are also a number of vitamin-like proteins (we have discussed a few already, like taurine and glutathione) that end up produced by amino acid synthesis and i should attempt to discuss each of them in turn, as they are often the primary purpose of consuming these amino acids.
these rdis are (to begin with) adopted from the highest option at the following site
h tt p s : / / e n.w i k i p e d i a .o r g/ w i k i/ E s s e n t i a l _ am i n o _a c i d
i'm standardizing to 70 kg, which is more than i've ever weighed in my life. my range is more along the lines of 55-65 kg. 70/60 > 115%. so, by setting it to to 70 kg, i'm ensuring that i'm getting more than enough. as such, i don't feel the need to go over the limits too much.
so, the per meals will be 50% and the totals will be 150%, across the board. requirements may increase for some amino acids that are specific precursors to important vitamin-like proteins that have independently set rdis.
the vector cereal is likely quite rich in protein but i don't have a reasonable source for it and will leave it open, for now.
most data from fda/usda, except:
yeast:
h t t p s ://d sd f gh g h f s d fl g k f g kj a . b l o g s p o t . c o m / 2 0 2 0 / 1 0 / s o - i t - p r o b a b l y - m ak e s - m or e - s e n s e - t o . h t m l
algae:
h t t ps : // w w w . n c b i . nlm . n i h . g o v / p mc / a r t i c l e s/ P M C 7 1 9 8 5 4 7/
h t t p s : / / w w w . n c b i . n l m . n i h .g ov / p m c / ar t ic l e s /PM C 5 4 0 8 2 61/
histidine
this is an essential amino acid used to create histamine and carnosine (with β-alanine, which an ovo-lacto like me will get from rna degradation. i may attempt to measure these nucleotides last, perhaps as b4-1 through b4-5), amongst other things, such as glutamate, which is used in the kreb's cycle. carnosine is only present in the diet in red meat, and it is absorbed, but the thing is that we then split it up and put it back together before we use it. as such, despite the absorption, it's actually more efficient to get carnosine this way. for that reason, carnosine is now removed from the lower list. if you want your body to produce more carnosine, you should consume more β-alanine, which is itself only available directly from red meat or supplements (or rna degradation for those that don't eat red meat). for that reason, vegetarians tend to have lower carnosine levels, but i'm willing to let me body deal with this.
i found a good write-up on histidine:
ht t p s: / / w w w . n cb i . nl m .n i h. g o v/ p m c/ a r t ic l e s / PMC 7 2 84 8 7 2 /
ergothioneine is one of the items in the bottom list of iffy molecules. it's down there because i had previously read that humans can't synthesize it, which appears to be more of an open question than a stated fact. if we are able to synthesize it, we would synthesize it from histidine. so, i'll file that away mentally, for later - but i should be clear that humans have not been proven able to generate this amino acid, and the general opinion at this time appears to be that we can't. further, while we can absorb it, and appear to even transport it actively, and even know what codons are responsible for the transport, we don't actually know what our body does with it. it's an antioxidant in vitro, but we haven't demonstrated as much in vivo. garlic, wheat, eggs & beans are good sources for ovo-vegetarians. note that mushrooms are nutritionally useless because we can't do anything with chitin, but they are quite high in this compound (along with heavy metals and whatever else is in the shit they grow in, because they don't have an excretion system). there's a write up on this molecule here:
h t tp s : / /w w w . l i e b e r t p u b. c o m / d oi / f u l l / 1 0. 1 0 8 9 / a r s.20 1 6 . 67 7 8
urocanic acid is another molecule produced by histidine in humans, which was once thought to act as a natural sunscreen to block the effects of uvb radiation on dna in the skin, but that has since been debunked. this molecule seems to react to uv light, and seems to have something to do with immune response, but it's not clear how or why. there's a write-up on this in chapter 5.2.2 (p. 98 in the text, 121 in the pdf) in this book:
h t t ps :/ / b d . b- o k .a f r ic a /b o o k / 2 0 5 41 0 2 /2 e 7 d 0 c
this study suggests 57 mg/kg as a concern point:
h tt p s : // ww w. r es e a r ch ga t e . ne t / p ub l i c a t ion / 3 0 6 9 0 7 749 _ R i s k _ a s se s s m e nt _ of _ L- h i s ti d in e
upper limit:
1.5*57*50/980 ~ 435%
.5*57*50/980 = 145%
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - 22*.3 = 6.6 mg
banana - 91 mg
strawberry - 12 mg
avocado - 74 mg
kiwi - 19 mg
soy - 35*4 = 140 mg
ice cream - 88*.825 = 72.6 mg
yogurt - 142*.5 = 71 mg
yeast - 245*5/20 = 61.25 mg
vector cereal - ?
all bran cereal - 430*.45 = 193.5
wheat bran - 430*.07 = 30.1 mg
sunflower seeds - 632*.08 = 50.56 mg
flax - 472*.12 = 56.64 mg
algal oil - 1020*.1922*.0157 = 3.0778908 mg
===============
(6.6 + 91 + 12 + 74 + 19 + 140 + 72.6 + 71 + 61.25 + 193.5 + 30.1 + 50.56 + 56.64 + 3.07789)/980 =
0.89931417346 ----> 90% > 50
isoleucine
this one seems to be mostly used to generate coenzyme a, functionally making it a supplemental source of vitamin b5 - something i thought i wasn't getting enough of. i've set my rdi for b5 at 6 mg/meal (12 mg/day). this should add another gram or two per day.
if isoleucine is a precursor for other proteins, it's not clear what they are.
while i cannot find information regarding upper limits, that's not the same thing as stating that there isn't one. this study suggests that the data doesn't exist:
h t tp s : //v km .n o / d o w n l o a d / 1 8 . 6 4 5 b 8 4 0 41 5d 0 3 a 2 f e 8 f 2 6 0 0 d / 1 5 0 2 8 0 0 7 6 5 7 8 8 / d 3 0 8 2 b c a8 b. p d f
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - 93*.3 = 27.9 mg
banana - 33 mg
strawberry - 16 mg
avocado - 126 mg
kiwi - 35 mg
soy - 66*4 = 264 mg
ice cream - 195*.825 = 160.875 mg
yogurt - 313*.5 = 156.5 mg
yeast - 510*5/20 = 127.5 mg
vector cereal -
all bran cereal - 486*.45 = 218.7 mg
wheat bran - 486*.07 = 34.02 mg
sunflower seeds - 1139*.08 = 91.12 mg
flax - 896*.12 = 107.52
algal oil - 1020*.1922*.0352 = 6.9007488
===============
100*(27.9 + 33 + 16 + 126 + 35 + 264 + 160.875 + 156.5 + 127.5 + 218.7 + 34.02 + 91.12 + 107.52 + 6.9007)/1400 = 100.359692857
leucine
leucine is also primarily used to produce coenzyme a, as well as a specialized high energy fuel molecule used by specific organs in place of glucose, called acetoacetate. so, that should functionally act as another b5 boost, by another 5+ mg a day. i'm definitely getting my coA, afterall......
as an aside, when i did the b5 writeup i found the literature to produce an open question. humans were apparently replenishing coenzyme a even while fasting, indicating that b5 (or coA, generally) has some stores in the body, under the direction (in the literature.) that the whole point of b5 as a vitamin is that it's necessary to produce coA. that's why b5 is a vitamin - you need it for coA. or so i thought! i suggested maybe some was being stored in the liver, after all. i mean, it's not spontaneously generating - it's coming from somewhere. but, leucine & isoleucine have deep stores in the body, so that's a secondary explanation as to where the coA was coming from (in other words, i was sort of right in my deduction, and this is the answer). but, it opens the question as to how necessary b5 actually is, in the form of pantothenic acid, in the presence of sufficient leucine & isoleucine. i guess getting the rdi and then some for all three should ensure you're getting enough coA, which is something i wasn't sure about. is that part of the reason that the rdi for b5 got halved?
that said, b5 seems to be the better option for the production of coA due to blood sugar level regulation concerns and efficiency of conversion, so i wouldn't give up on b5 quite yet; conversely, i'm not getting a good answer as to why you need these specific amino acids, if you get enough b5. isoleucine deficiency is documented and apparently produces a hypoglycemia-like effect, but all the research i'm seeing is hypothetical - it "may" help produce hemoglobin, but they don't seem to know how. there actually seems to be a lot of overlap in the symptoms described by b5 & isoleucine deficiency, making you wonder if they aren't the same syndrome and what's actually happening is a broader coA deficiency. but, really the deficit of clear statements seems to suggest a deficit of basic underlying research. leucine seems to have more documented purposes, but the deficiency symptoms seem to be tied into a coA deficiency as well. this also appears to be vaguely understood at this time, but i admit that google may just be being less than useful to me. i can't find much....
while leucine has a longer list of known uses than isoleucine, i can't find any vitamin-like compounds that it acts as a precursor or cofactor in the production or metabolism of. there is a third amino acid, valine, that also seems to have the production of coA as a primary function, further blurring the necessity of vitamin b5, in absolute terms.
leucine also should have upper limits, as determined by this article:
h t t p s : / /p u b m e d .n c b i . n l m. n i h . g o v / 22 9 5 2 1 7 8 /
as it's 500 mg/kg, if i set a lower limit of 50 kg,
500*50/2940 = 8.50340136054---->850%
150% of 850% is 1275%, so that's the total 36 hours upper limit.
50% of 850% is 425%, so that's the per meal upper limit.
i don't see any reason to think i'm close to these upper limits.
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - 171*.3 = 51.3
banana - 80
strawberry - 34
avocado - 214
kiwi - 46
soy - 107*4 = 428
ice cream - 316*.825 = 260.7
yogurt - 577*.5 = 288.5
yeast - 775*5/20 = 193.75
vector cereal -
all bran cereal - 928*.45 = 417.6
wheat bran - 928*.07 = 64.96
sunflower seeds - 1659*.08 = 132.72
flax - 1235*.12 = 148.2
algal oil - 1020*.1922*.0996 = 19.5259824
===============
100*(51.3 + 80 + 34 + 214 + 46 + 428 + 260.7 + 288.5 + 193.75 + 417.6 + 64.96 + 132.72 + 148.2 + 19.526)/2940 = 80.9270748299 > 50
lysine
lysine plays a number of homeostatic, generative and regulatory roles in the body, but what i need to point out is that it is a precursor for carnitine, which i will likely need to supplement for, given that i am either removing red meat or reducing it severely. i have set very low rdis for carnitine (which exists in dairy, avocado & eggs, mostly, in my diet) based on data for actual absorption rates because excessive dietary carnitine is probably bad for cardiac health; even so, i'm likely going to struggle to meet those low requirements and will need to tap into lysine to make up for it. for the fruit bowl, that's not the issue (due to the avocados) that it is likely going to be in the other two bowls, but we'll have to see how it stabilizes, in the end.
lysine can also be catabolized to coA, providing yet another compliment to b5.
upper limit:
1.5*300*50/2660 = 845%
.5*300*50/2660 = 280%
sources:
h t t ps : / / ac a d e m i c . ou p . c o m / jn / a r t i c le / 1 5 0 / S u p p l e m en t _ 1 / 2 5 4 8S / 5 9 1 3 2 9 3
h t t p s : // a c a d e mi c . o up . c om / j n/ a r t ic l e /1 3 7 / 6 / 16 4 2 S /4 6 6 4 9 3 4
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - 72*.3 = 21.6
banana - 59
strawberry - 26
avocado - 198
kiwi - 42
soy - 76*4 = 304
ice cream - 258*.825 = 212.85
yogurt - 514*.5 = 257
yeast - 918*5/20 = 229.5
vector cereal -
all bran cereal - 600*.45 = 270
wheat bran - 600*.07 = 42
sunflower seeds - 937*.08 = 74.96
flax - 862*.12 = 103.44
algal oil - 1020*.1922*.0579 = 11.35
===============
100*(21.6 + 59 + 26 + 198 + 42 + 304 + 212.85 + 257 + 229.5 + 270 + 42 + 74.96 + 103.44 + 11.35)/2660 = 69.6127819549
methionine + cysteine + taurine + glutathione (sulfur containing amino acids)
Methionine is a nutritionally indispensable amino acid required for the normal growth and development of all mammals (1, 2), whereas cysteine is conditionally indispensable (3, 4). In addition to its required role in protein synthesis, methionine supplies the methyl group for numerous methylation reactions and the sulfur atom for cysteine formation (5–8). Through the intermediate S-adenosylmethionine, methionine is the source of the methyl groups of choline, creatine, and both DNA and RNA intermediates (1, 5, 6, 8). Cysteine is involved in the protein synthesis and biosynthesis of taurine, sulfate, and glutathione (6).
h t tp s: // a c ad e m ic . o u p . c o m/ a jc n / a r ti c l e /7 4 / 6/ 7 5 6/ 4 7 3 7 4 2 9
so, the amino acid here that is considered essential is methionine, but it seems like the major purpose of methionine in the diet is actually to act as a source of sulfur (in conversion to cysteine) or as a methyl donor (via s-adenyl-methionine, or sam); taurine and glutathione are actually both derived more directly from cysteine, which is formed by the combination of serine & sulfur (from the methionine). it's really serine that is the precursor here, not methionine. as such, if i'm concerned about synthesizing cysteine, i need to ensure i'm getting enough serine.
serine is apparently primarily converted from glycine, but glycine is then apparently mostly converted from serine, so that doesn't help. rather, it seems like i should aim to get sufficient serine levels directly.
but, then, i should just focus on getting cysteine directly. right? yeah.
so, the main thing i'd want to do with methionine, proper, then, is use it to build s-adenosyl-methionine which is the form that methionine seems to be used as most readily. methionine also plays a role in synthesizing some neurotransmitters (including acting as a precursor to choline, where necessary), but this is a general role for amino acids, and they seem to be converted back and forth fairly easily. i'm actually going to do some more research into neurotransmitters as it's own unit topic, and may add further requirements to ensure i'm generating enough of them. for now, i'm going to assume that the rdis for the amino acids & vitamins, together, are enough to ensure i'm getting enough brain food. if i get extra methionine it could potentially end up as cysteine, but excess homocysteine (the intermediate) should be avoided - which is partly what all the extra betaine is about. b6 & b12 also help in clearing out excess homocysteine. so, i want to get a little extra methionine, but broadly keep it down a little.
so, the two main derivatives of cysteine are glutathione (with glutamic acid & glycine), which is one of the few known antioxidants that actually functions in vivo but cannot be absorbed in tact and must be synthesized, and taurine, which, due to the lack of red meat in my diet, can only be derived from cysteine. i'm phasing taurine out because i just don't get it in my diet, but i'll be working the 100 mg/day requirements into the cysteine requirements as a subcomponent.
rdi:
this is unsettled science, at this point. i've looked at a number of sources and built up the following chart:
eu: 10.4 mg/kg for methionine, 4.1 mg/kg for cysteine
(source: h t t ps : / / e n . w i ki p e d i a .o r g / w i k i / E s s e n t ia l _ a m i no _ a c i d)
usda: 19 mg/kg total
(source: h tt ps : / / w w w . na p .e d u / r e a d / 1 0 4 9 0 / ch a p t e r / 1 2 # 6 74 )
di buono 1: 21 mg/kg total + taurine & glutathione requirements
(source: h t tp s: // a c ad e m ic . o u p . c o m/ a jc n / a r ti c l e /7 4 / 6/ 7 5 6/ 4 7 3 7 4 2 9 )
caveat:
Therefore, the total SAA requirements found in the present study represent the amount of dietary methionine needed to fulfill all the functions of methionine in vivo. However, it cannot be concluded from the present study whether the amount of cysteine required for the synthesis of glutathione, taurine, or sulfate was achieved with methionine intakes at the breakpoint for protein synthesis. This is an important consideration for deciding on appropriate dietary reference intakes for SAAs; additional research is required on this issue.
di buono 2: 10.1 mg/kg for methionine (lower bound) + 10.9 mg/kg cysteine (upper bound)
(source: h t t p s : / / a ca d e m i c . o u p. c o m / a j c n / a rt ic l e /7 4 / 6 / 76 1 / 4 7 3 7 4 3 4 )
Results: The mean and population-safe (upper limit of the 95% CI) methionine requirements in the absence of exogenous cysteine were found to be 12.6 and 21 mg·kg−1·d−1, respectively. The mean and population-safe methionine requirements in the presence of excess dietary cysteine were found to be 4.5 and 10.1 mg·kg−1·d−1, respectively, representing a cysteine sparing effect of 64% in a comparison of mean methionine requirements and of 52% in a comparison of population-safe methionine intakes. Furthermore, the difference between population-safe intakes with and without dietary cysteine establishes a safe cysteine intake of 10.9 mg·kg−1·d−1 in the presence of adequate methionine intakes.
milk study 1: 36.3 mg/kg total, with a cys:met ratio of ~ 1.25
(source: h t t p : / / s c h o l a r . g o o gl e . c a / s c h o l a r _ u r l ? u r l = h t t p s : // w w w. ac a d e m ia . e d u/ d o wn l o a d / 4 93 3 73 7 8/ A m i n o _a c i d _ co m po si t i on _ o f _ h u m an _m i lk _ i s _ 2 01 6 1 0 0 4- 5 3 4 7 -1 k 1 2 h xa . p d f & h l = e n & s a = X & e i= x M o T Y K v 8 A 9 K E 6r Q P g J a 7 8 A c & s c i s i g = A A G B f m 3 s s H xT H U B S 0 WR V Vx d V 8 F i 8 J h z v g A & n o s s l = 1 & o i = s c h o l a r r )
milk study 2: cys/met ratio of ~ 1.42
(source: h t t p s :/ / b en g r e e n f i e ld f it n e s s . c o m / wp - c o n t e nt / u p lo a d s / 2 0 1 6 / 0 4 / m o t h e rs - m i lk- a m ino - a c i d - p ro fi l e - f r o m - b io l o g i c al - c h em i s t r y . p d f )
further sources:
1) who: h t tp s : / / a p p s. w h o . i n t / i r i s / bi t s t r e a m / h a n d l e /1 0 6 6 5 /4 3 4 11 / WH O_T R S _ 9 35 _ e n g . p d f? u a = 1
2) the survey: ht t p s : / / a c a d e m ic . o u p . c o m /j n / a r t ic l e / 1 3 6 / 6 / 1 6 8 2 S/ 4 66 44 58
---
that's a messy pile of data. some comments are necessary.
i posted this earlier:
i think a part of the reason this is confusing - and the survey states as much up front - is that the language they're using is often inexact, to say the least. the ideas are not being presented clearly. so, let me work through this and try to get the ideas clarified, first.
their argument is that cysteine can "substitute" for methionine if it's present in sufficient quantities that you can prevent the conversion of methionine to cysteine. but, this isn't actually a substitution process at all. it's more like a blocking process. they should by talking about transsulfuration-blocking, not cysteine-sparing.
they then erect this idea of "total sulfur requirement", which is the amount of methionine you need without any cysteine, and subtract out the minimum obligatory amount of methionine, which they decide is the amount of methionine you need to do methionine things. the argument is that what's left should be the amount converted to cysteine, but, as i've said before, that doesn't actually make any sense, and i'd advise against citing that deduction. i guess you could use that number as a crude upper bound, but you don't actually know how much non-essential methionine gets converted, so you can't actually say anything besides that. the amount of cysteine you need to block conversion could very well be half of that. worse, if you go back to the first study, it mentions that they don't know that the amount of methionine cited is truly sufficient for what i'm measuring - they explicitly poi\int out that that number may be insufficient to produce enough taurine and glutathione. so, you can only deduce that you need some amount that is less than 10.9 mg/kg of cysteine to block transsulfuration from occurring at levels that may or may not be sufficient to meet cysteine needs.
so, what's the right experiment, then, even if i can't find it?
what you should do if you want the answer i'm looking for is measure the maximum amount of methionine that gets converted to cysteine, and base your cysteine requirements on how much you observe your body transsulfurate. so, what you want to do is give the subject massive levels of methionine & serine with zero cysteine and zero cysteine derivatives and see where the breakpoint occurs. that will determine total dietary cysteine requirements, independent of methionine. i'd want to take that number and build an rdi for cysteine on it. then, i could subtract that out from the total sulfur requirements to get a methionine rdi.
the confusion is likely stemming from methionine being seen as essential and cysteine being seen as inessential. that may be technically true, in terms of the chemistry, but cysteine seems to be the more valuable chemical, so it should really be what the requirements are built around. methionine may be indispensable, but only at much lower levels, and only as an after thought, in the presence of sufficient cysteine.
so, i'm taking a giant step back and asking a different question - has anybody tried to measure how much total cysteine your body requires, independent of methionine? let me figure that out first...
so, the way that this has been approached up to now has generally been to look at the two of them as "sulfur containing amino acids" and try to determine the total amount of sulfur required by the body. as methionine can convert to cysteine, but cysteine cannot convert back to methionine, and specifically cannot convert to sam, methionine is labeled as "essential", while cysteine is not. unfortunately, cysteine requirements are then generally approached with the intent to minimize methionine requirements by "sparing" them, which is really a blocking process - what di buono 2 really does is determine how much cysteine you need to take before your body decides it has enough that it can stop converting methionine to cysteine, but it doesn't tell us how much cysteine we need, altogether, if we aim to minimize our methionine intake to methylation and stop transsulfuration from occurring, altogether. so, this is ultimately a very conservative argument that ignores the implication that we may have evolved these pathways - we transsulfurate in only one direction - for a good reason, and that maybe excess cysteine is a better idea than excess methionine because of it. as mentioned, excess homocysteine is bad news for your arteries; loading up on cysteine seems like a better idea. yet, it means that we need to ensure we get enough methionine in it's own right, too, because it remains essential, in the form of sam.
the second question - how much cysteine we need, altogether, if we aim to minimize our methionine intake to methylation and stop transsulfuration from occurring, altogether - is the one i'm seeking an answer to, and it doesn't seem to be a question that has been asked. rather, the question that has been asked is the third one, "what is the minimum methionine requirements in the presence of sufficient cysteine, whatever the latter is", and we have two answers:
- 10.1 mg/kg (di buono 2 ) & 10.4 mg/kg (eu)
these are relatively close, but let's take the bigger number. then,
methionine: 10.4*70 = 728 mg
to go back to the second question, then, the bounds are 4.1 mg/kg (eu) and 10.9 mg/kg (di buono 2 ). 10.9 is explicitly an upper bound, although they acknowledge that the upper bound may not be sufficient. i've previously calculated that 100 mg/day is a reasonable target for taurine production, so that should be added to the derived upper limit, whatever it's determined to be. so, these numbers are in truth only marginally useful. if nobody wants to ask the question i'm asking, what else can we do?
one thing we could do is look at human breast milk for clues.
i've found two studies, both of which determine that there is more cysteine than methionine in breast milk, which suggests that humans have indeed evolved these pathways in some sort of complicated manner; it doesn't seem to be an accident that we only transsulfurate in one direction, given that our mothers give us an excess of cysteine, and just enough methionine to act as a methyl donor. the two studies provide ratios of 1.25 and 1.42. while an upper bound of 1.5 is nice and round, i am already exaggerating by using 70 mg/kg, so let's take an average instead. then, (1.25 + 1.42)/2 = 1.335 and, adding in the 100 mg/day for taurine (h ttps : / /d s d f g h g h f s d fl g k fg k j a. b l o g s p o t . c om / 2 02 0 / 1 0 /t a u ri n e -i s - s o m e t h i n g - t h a t - im - s o r t - o f . h t m l):
cysteine: 10.4*1.335*70 + 100 = 1071.88
in total, that would be: (1071.88 + 728)/70 = 25.71 mg/kg
this number is higher than any of the numbers presented, except the numbers in breast milk. however, note that (1071.88 + 728)/50 = 35.9976, so a more realistic body weight estimate takes me much closer to the sulfur levels in breast milk, which are no doubt way more than enough. at 125%, that's 1.25*(1071.88 + 728)/50 = 44.997 mg/kg, which is approaching the upper limit in the next section; 1.25*(1071.88 + 728)/55 = 40.9063636364, 1.25*(1071.88 + 728)/60 = 37.4975, 1.25*(1071.88 + 728)/65 = 34.6130769231.
after much hair pulling, i believe this is sufficient.
upper limit:
this article sets it at 46 mg/kg:
h t t p s : / / a c a d e mi c .o up . c o m / j n / ar t i c l e / 1 5 0 / S u p p l e m e n t _ 1 / 2 60 6 S /5 9 1 3 2 9 4
1.5*46*50/728 ~ 474%
.5*46*50/728 ~ 158%
i'm going to use the same ratio for cysteine.
1.5*46*50/1072 ~ 322%
.5*46*50/1072 ~ 107%
so,
methionine (728 mg):
per meal: >50, <158
total: >150, <474
cysteine (1072, includes taurine + glutathione):
per meal: >50, <107
total: > 150, <322
methionine
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - 16*.3 = 4.8
banana - 9
strawberry - 2
avocado - 57
kiwi - 17
soy - 16*4 = 64
ice cream - 81*.825 = 66.825
yogurt - 169*.5 = 84.5
yeast - 184*5/20 = 46
vector cereal -
all bran cereal - 234*.45 = 105.3
wheat bran - 234*.07 = 16.38
sunflower seeds - 494*.08 = 39.52
flax - 370*.12 = 44.4
algal oil - 1020*.1922*.0135 = 2.646594
===============
100*(4.8 + 9 + 2 + 57 + 17 + 64 + 66.825 + 84.5 + 46 + 105.3 + 16.3 + 39.52 + 44.4 + 2.64659)/728 = 76.8257678571
cysteine
the usda has 0 for cysteine in soy milk, but that seems to be wrong. here is a different source:
h ttp s : / / w w w . r e s e a r c h g a t e . n e t / fi g u r e / D i e t a ry - so u r c e s - o f - c y s t e i ne _ tb l 1 _2 2 3 9 5 9 3 0 5
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - ?
banana - 11
strawberry - 6
avocado - 41
kiwi - 21
soy - 113*1.6 = 180.8
ice cream - 29*.825 = 23.925
yogurt - 52*.5 = 26
yeast - 102*5/20 = 25.5
vector cereal -
all bran cereal - 371*.45 = 166.95
wheat bran - 371*.07 = 25.97
sunflower seeds - 451*.08 = 36.08
flax - 340*.12 = 40.8
algal oil - 1020*.1922*.0062 = 1.2154728
===============
100*(11 + 6 + 41 + 21 + 180.8 + 23.925 + 26 + 25.5 + 166.95 + 25.97 + 36.08 + 40.8 + 1.21547)/1072 = 56.5522826493
methionine + cysteine
met: (4.8 + 9 + 2 + 57 + 17 + 64 + 66.825 + 84.5 + 46 + 105.3 + 16.3 + 39.52 + 44.4 + 2.64659) = 559.29159
cys: (11 + 6 + 41 + 21 + 180.8 + 23.925 + 26 + 25.5 + 166.95 + 25.97 + 36.08 + 40.8 + 1.21547) = 606.24047
tot: 728 + 1071.88 = 1799.88,
(559.29159 + 606.24047)/1799.98 = 0.64752500583
....but i'm not measuring this.
valine
valine is a "branched-chain amino acid" like leucine and isoleucine, and again seems to end up with coA as the end point. i don't see any derivatives or transformations worth measuring separately, and i seem to be getting quite a lot.
water - 0
=============
raspberry - ?. raspberries have very low amounts of amino acids, low enough that nobody bothered measuring it, or that it couldn't be measured. i have not been able to find data, but it's minimal across the board.
guava - 87*.3 = 26.1 mg
banana - 55
strawberry - 19
avocado - 161
kiwi - 39
soy - 67*4 = 268
ice cream - 217*.825 = 179.025
yogurt - 474*.5 = 237
yeast - 612*5/20 = 153
vector cereal -
all bran cereal - 726*.45 = 326.7
wheat bran - 726*.07 = 50.82
sunflower seeds - 1315*.08 = 105.2
flax - 1072*.12 = 128.64
algal oil - 1020*.1922*.0517 = 10.1354748
===============
100*(26.1 + 55 + 19 + 161 + 39 + 268 + 179.025 + 237 + 153 + 326.7 + 50.82 + 105.2 + 128.64 + 10.135)/1820 = 96.6274725275
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.
note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.
| pre- meal water |
fruit soy shake bowl 8 fruits: raspberry, guava, banana, strawberry, avocado, kiwi, paprika, cherry + 3 dairy: soy milk, ice cream, yogurt + 3 cereal: vector, all bran, wheat bran + 2 seeds: sunflower, flax + nutritional yeast, algal oil |
post- meal water |
coffee |
|||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| water 850 ml + 1 tsp tooth paste |
rasp berry raw 9-11 45 g |
guava raw cut 1-3 30 g |
banana raw cut 1 118 g |
straw berry raw cut 4-8 100 g |
avocado raw cut 2 150 g |
kiwi raw cut 1 69 g |
pap rika 2 tbsp 34 g |
van soy milk light 1.6 cups 400 ml |
prem cherry ice cream 150 ml (82.5 g) |
0% cherry yogurt 2 tbsp 50 g |
nut yeast 1 tsp 5 g |
vector cereal 3/4 cup 40 g |
all bran 3/4 cup 45 g |
wheat bran 2 tsp 7 g |
sun flower seeds 1 tsp 8 g |
grd flax seed 1 tbsp 12 g |
algal oil 1 tsp 5 ml |
sum | bounds | water 850 ml + 2 tsp tooth paste |
coffee 1 cup 350 ml |
choc soy 50 ml |
tooth paste 2 tsp |
total | ||
| raison d'etre |
f h20 |
c s b |
b8 c s |
cal b5 b16 cl,k h h20 |
c s cr h20 |
cal b5,8,9 b16,20 c,e,f1 k1,s b,na,s k,cr,zn h,l,k,m c h20 |
b8 c k1 b,cr |
- | cal a b5,7,8 b16,20 d,f1 b,na,p s,k,ca fe,co,cu zn,mo h,i,l,k m,c,v h20 |
cal a b5 b12,13 b16,20 k2 na, s zn i,l,k,m v |
a b16,20 na,s,co zn i,l,k,m c,v |
b1,2 b3,4 b6,7 b9,12 b16 s, cr k,c |
cal a b3,5,7 b9,15 b20 e, f1 na,cl fe,zn,i |
cal b5,8 b15,16 b20,f1 na,mg p,s,cl k,mn,fe zn h,i,l,k m,c,v |
b8 b15 s,cl,zn c |
cal e,f1 s c |
cal b16 f1,f2 b,si s,ni,zn c |
b12,16 f3,f4 |
f | |||||||
| calories | 0 | 23.4 | 20.4 | 105 | 32 | 240 | 42 | - | 96 | 168 | 17.5 | 18.75 | 159.27 | 125 | 15.12 | 46.72 | 64.08 | 40 | 1213.24 | >1000 <1200 |
0 | 0 | 32 | 0 | 1245.24 | |
| cost | 0 | .64 | .40 | .15 | .77 | .96 | .39 | - | .85 | .43 | .19 | .22 | .38 | .39 | .02 | .06 | .06 | .92 | $6.83 | <$6.50 | 0 | .14 | .11 | 0 | $7.08 | |
| v i t a m i n l i k e c o m p o u n d s |
a1 retinol (900 μg rae) |
0 | - | - | - | - | - | - | - | 16 % |
9.6 % |
3 % |
0 |
~ 12.3636 % |
0 | 0 | 0 | 0 | 0 | 41 |
40<r<150 | 0 | 0 | 2 % |
0 | 43 |
| a2 beta- carotene (1350 μg rae) |
0 | .9 μg |
9.3 μg |
3.54 μg |
1 μg |
10.5 μg |
2.76 μg |
896.58 | - | - | - | - | - | - | - | - | - | - | 68 | >40 | - | - | - | - | 3 | |
| a3 lutein + zeaxanthin (12 mg) |
0 | .06 | - | - | .25 | .4 | .09 | 4.48 | - | - | - | - | - | - | - | - | - | - | 44 | >40 | - | - | - | - | - | |
| a4 lycopene (8 mg?) |
0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | n/a | - | - | - | - | - | |
| b1 thiamin (1.2 mg) |
0 | .0144 mg |
.0201 mg |
.037 mg |
.024 mg |
.101 mg |
.019 mg |
- | 12.8 % |
~ .033825 mg |
3 % |
259.375 % |
~ 12.3636 % |
75 % |
.03661 mg |
.1184 mg |
.19728 mg |
.04488 mg |
416 u:53.5 |
>125 | 0 | 4 % |
1.5 % |
0 | 421.5 | |
| b2 [g, j] riboflavin (1.3 mg) |
0 | .0171 mg |
.012 mg |
.086 mg |
.022 mg |
.195 mg |
.017 mg |
- | 40 % |
.198 mg |
5 % |
240.625 % |
~ 22.5454 % |
12.5 % |
.04039 mg |
.0284 mg |
.01932 mg |
.02958 mg |
371.5 u:51 |
>131 | 0 | 20.5 % |
5 % |
0 | 397 | |
| b3 niacin (16 mg) |
0 | .2691 mg |
.3252 mg |
.785 mg |
.386 mg |
2.61 mg |
.235 mg |
- | 16 % |
.0957 mg |
.059 mg |
109.375 % |
~ 38.5454 % |
31.25 % |
.95046 mg |
.6668 mg |
.3696 mg |
.1428 mg |
238 n:74 f:164 |
>125 f<200 |
0 | 4 % |
2 % |
0 | 244 n:78 f:166 |
|
| b4* adenine (75 mg) |
0 | ? | ? | 1.416 mg |
0.5 mg |
15.9 mg |
? | - | 30.88 mg |
~ 1.94494 mg |
1.025 mg |
82.3 mg |
1.6 mg |
1.8 mg |
.28 mg |
? | ? | ? | 182 | >100 | 0 | ? | 5 % |
0 | 187 | |
| b5 pantothenic acid (5 mg) |
0 | .14805 mg |
.1353 mg |
.394 mg |
.125 mg |
2.08 mg |
.126 mg |
- | 24 % |
.479325 mg |
.194 mg |
3.75 % |
~ 18.9090 % |
10 % |
.15267 mg |
.0904 mg |
.1182 mg |
.0357 mg |
138 u:81.5 |
>110 | 0 | 18 % |
3 % |
0 | 159 | |
| b6 pyridoxine (1.7 mg) |
0 | .02475 mg |
.033 mg |
.433 mg |
.047 mg |
.386 mg |
.043 mg |
- | 9.6 % |
.0396 mg |
.029 mg |
221.875 % |
~ 15.2727 % |
12.5 % |
.09121 mg |
.1076 mg |
.05676 mg |
.01428 mg |
336 u:76.5 |
>118 | 0 | 0 | 1 % |
0 | 337 | |
| b7 [h] biotin (35 μg) |
0 | .9 μg |
? μg |
1.652 μg |
0.8 μg |
7.95 μg |
.966 μg |
- | 15.6 μg |
2.145 μg |
1 μg |
75 % |
~ 56.1039 % |
7.515 μg |
1.169 μg |
6.408 μg |
4.32 μg |
3.06 μg |
284 u:152.5 |
>171 | 0 | 0 | 5.5 % |
0 | 289.5 | |
| b8* inositol (1000 mg) |
0 | 0 mg |
30 mg |
0 mg |
13 mg |
69 mg |
93.84 mg |
- | 27.552 mg |
7.425 mg |
8 mg |
24.75 mg |
12.24 mg |
240.435 mg |
47.95 mg |
.96 mg |
23.4 mg |
? | 59.5 | >50 | 0 | 0 | 1 % |
0 | 60.5 | |
| b9 [m, b11, r] folic acid (400 μg dfe) |
0 | 9.45 μg |
14.7 μg |
23.6 μg |
24 μg |
122 μg |
17.2 μg |
- | n:9.6 f:0 % |
4.125 μg |
1 μg |
59.375 % |
40 % |
12.5 % |
5.53 μg |
18.16 μg |
10.44 μg |
1.02 µg |
184 n:72.5 f:111.5 |
>100 f<133 |
0 | 1.75 % |
1.25 % |
0 | 187 n:75.5 f:111.5 |
|
| b12 [t] cobalamin (2.4 μg) |
0 | 0 | 0 |
0 |
0 | 0 | 0 | - | 80 % |
.6435 μg |
7.5 % |
312.5 % |
0 | 0 |
0 | 0 | 0 | .55998 μg |
450 n:57.5 f:392.5 |
>250 n>50 |
0 | 0 | 10 % |
0 | 460 n:57.5 f:402.5 |
|
| b13* orotic acid (10 mg) |
- | - | - | - | - | - | - | - | - | ~ 12.8906 mg |
2.578125 mg |
- | - | - | - | - | - | - |
155 | >100 | - | - | - | - | 155 | |
| b15* betaine (550 mg) |
0 | .36 mg |
.03 mg |
.118 mg |
.2 mg |
1.05 mg |
.345 mg |
- | 3.2 mg |
.9075 mg |
.35 mg |
0 | 68 mg |
162 mg |
93.73 mg |
2.832 mg |
.372 mg |
? | 60.5 | >50 | 0 | ~ 0 |
~ 0 |
0 | 60.5 | |
| b16* choline (550 mg) |
0 | 5.535 mg |
2.28 mg |
11.6 mg |
5.7 mg |
21.3 mg |
5.38 mg |
- | 96 mg |
21.45 mg |
8 mg |
20.5 mg |
7.6 mg |
22.05 mg |
5.208 mg |
4.408 mg |
9.444 mg |
14.688 mg |
47 | >40 | 0 | ~ 1.68 % |
~ 2.23 % |
0 | 51 | |
| b20* [I] l-carnitine (29 mg) |
0 | ? | .06 mg |
.236 mg |
0 mg |
1.95 mg |
.138 mg |
- | .24 mg |
3.3 mg |
2.0 mg |
.12 mg |
.6 mg |
.675 mg |
.105 mg |
.08 mg |
.0612 mg |
? | 33 | 30>s>35 | 0 | 0 | 0 | 0 | 33 | |
| c ascorbate (90 mg) |
0 | 11.79 mg |
68.4 mg |
10.3 mg |
58.8 mg |
15 mg |
64 mg |
- | 0 |
0 |
0 |
0 |
~ 12.3636 % |
0 |
0 | .112 mg |
.072 mg |
0 | 266 u:253.5 |
>234 | 0 | 0 | 0 | 0 | 266 | |
| d calciferol (20 μg) |
0 | 0 | 0 | 0 | 0 | 0 | 0 | - | d2: 72 % |
d3: .165 μg |
d3: 7.5 % |
0 | d3: ~ .727272 % |
0 | 0 | 0 | 0 | d3: .816 μg |
85 u:5 d2:72 d3:13 |
>40 | 0 | 0 | d2: 9 % |
0 | 94 d2:81 d3:13 |
|
| e alpha- tocopherol (15 mg) |
0 | .3915 mg |
.219 mg |
.118 mg |
.29 mg |
3.1 mg |
1.01 mg |
- | .24 mg |
.2475 mg |
0 mg |
0 mg |
~ 21.8181 % |
.5355 mg |
.1043 mg |
2.8136 mg |
.0372 mg |
.00459 mg |
82.5 n:60.5 |
>60 n>50 |
0 | 0 | 0 | 0 | 82.5 n:60.5 |
|
| f1* linoleic acid (17 g) |
0 | .11205 g |
.0864 g |
.0543 g |
.09 g |
2.511 g |
.17 g |
- | 2.24 g |
.226875 g |
0 | 0 | ~ .8727 g |
.837 g |
.14273 g |
1.84384 g |
.70836 g |
0 | 58 | >50 | 0 | 0 | 2.35 % |
0 | 60.5 | |
| f2* alpha linolenic acid (1.6 g) |
0 | .0567 g |
.0336 g |
.0319 g |
.065 g |
.167 g |
.029 g |
- | .32 g |
.144375 g |
0 | 0 | ~ .07272 g |
.0639 g |
.01169 g |
.0048 g |
2.73756 g |
0 | 233.5 |
>50 | 0 | 0 | 3.75 % |
0 | 237 | |
| f3* eicosa pentaenoic acid (0.375 g) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 200 mg |
53 | >50 | - | - | - | - | 53 | |
| f4* docosa hexaenoic acid (0.250 g) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 300 mg |
120 | >50 | - | - | - | - | 120 | |
| f1: (f2+f3+f4) ratio |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 2.33475 | <4 | - | - | - | - | 2.3951 | |
| k1 phyllo quinone (120 μg) |
0 | 3.51 μg |
.78 μg |
.59 μg |
2.2 μg |
31.5 μg |
27.8 μg |
- | 11.712 μg |
.2475 μg |
.1 μg |
0 | .3636 μg |
2.34 μg |
.133 μg |
0 | .516 μg |
? | 68 |
40<s<100 | 0 | 0 | 1 % |
0 | 69 | |
| k2 mena quinone (180 μg) |
0 | 0 | 0 | 0 | 0 | 0 | 0 | - | 0 | ~ 78.1853 μg |
~ 0 μg |
0 | 0 | 0 | 0 | 0 | 0 | ? | 43 | 40<s<100 | 0 | 0 | 0 | 0 | 43 | |
| k1+k2 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 111 | 100<s<130 | - | - | - | - | 112 | |
| s* salicylic acid (10 mg) |
0 | 2.313 mg |
.606 mg |
0 | 1.36 mg |
.9 mg |
.2208 mg |
- | 0 | .085 mg |
.0425 mg |
.04 mg |
0 | 0 | 0 | .0096 mg |
0 | ? | 55.5 | >50 | 0 | 17.5 % |
0 | 0 | 73 | |
| e l e m e n t s |
b boron (3 mg) |
.17 mg |
.6525 mg |
? | .12272 mg |
.135 mg |
1.665 mg |
.1794 mg |
- | .457624 mg |
.0297 mg |
.023 mg |
~ 0 |
.0258 mg |
.144 mg |
.0224 mg |
.00908 mg |
.192 mg |
? | 127.5 |
>100 | 5.67 % |
7 % |
1.9 % |
0 | 142 |
| f fluorine (4000 μg) |
1616.25 μg |
.7065 μg |
10.2 μg |
2.6 μg |
4 μg |
10.5 μg |
.69 μg |
- | 49.58 μg |
12.375 μg |
6 μg |
~ 0 |
7.65 μg |
12.15 μg |
.289 µg |
7.28 µg |
~ 0 |
~ 0 |
43.5 | >50 ---> |
40 % |
1.09 % |
.15 % |
37.5 % |
122.5 | |
| na sodium (1500 mg) |
~ 6.7569 mg |
.45 mg |
.6 mg |
1.18 mg |
1 mg |
10.5 mg |
2.07 mg |
- | 48 mg |
54 mg |
27.5 mg |
9.375 mg |
~ 154.181 mg |
237.5 mg |
.14 mg |
.72 mg |
3.6 mg |
1.02 mg |
37 | 35<s<60 | .45 % |
.4746 % |
.4 % |
.12 % |
38.5 | |
| mg magnesium (420 mg) |
6.94875 mg |
9.9 mg |
6.6 mg |
31.9 mg |
13 mg |
43.5 mg |
11.7 mg |
- | 32 % |
11.55 mg |
8 mg |
0 | ~ 7.2727 % |
62.5 % |
42.77 mg |
26 mg |
47.04 mg |
? | 163 | >40 | 1.65 % |
2.54 % |
4 % |
0 | 171.5 | |
| si silicon (20 mg) |
1.275 mg |
.2925 mg |
0 | 5.6286 mg |
~ .9916 mg |
.96 mg |
.1495 mg |
- | 2.32 mg |
.0152 mg |
.038 mg |
~ 0 |
.866 mg |
4.95 mg |
.1078 mg |
.64 mg |
28.8 mg |
? | 235 | >100 | 6.375 % |
2.625 % |
1.45 % |
>0 | 245.5 | |
| p phosphorus (1250 mg) |
.5605 mg |
13.05 mg |
12 mg |
26 mg |
24 mg |
78 mg |
23.5 mg |
- | 16 % |
86.625 mg |
4 % |
5 % |
~ 7.2727 % |
37.5 % |
70.91 mg |
52.8 mg |
77.04 mg |
4.794 mg |
107 | >40 | .04 % |
1.7 % |
2 % |
>0 | 111 | |
| cl chlorine (2300 mg) |
1.275 mg |
9 mg |
3 mg |
94.4 mg |
20 mg |
9 mg |
~ 3.17 mg |
- | ~ 73.519 mg |
~ 82.7089 mg |
~ 42.12025 mg |
~ 14.359 mg |
~ 236.15 mg |
~ 363.76 mg |
131.25 mg |
3.76 mg |
~ 5.5139 mg |
? | 47.5 | 35<s<60 | .055 % |
.023 % |
.4 % |
>0 | 48 | |
| k potassium (4700 mg) |
1.0075 mg |
67.95 mg |
125.1 mg |
422 mg |
153 mg |
728 mg |
215 mg |
- | 368 mg |
164.175 mg |
90 mg |
106.875 mg |
~ 127.272 mg |
475 mg |
82.74 mg |
51.6 mg |
97.56 mg |
5.61 mg |
69.5% | >40 | .02 % |
3.71 % |
.9787 % |
0 | 74.5 | |
| k:na ratio |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 5.873 | >2.5 | - | - | - | - | 6.0355 | |
| ca calcium (1300 mg) |
34 mg |
11.25 mg |
5.4 mg |
5.9 mg |
16 mg |
18 mg |
23.5 mg |
- | 48 % |
4.8 % |
5 % |
0 |
~ 1.4545 % |
5 % |
5.11 mg |
6.24 mg |
30.6 mg |
3.468 mg |
76.5 | 40<s<100 | 2.615 % |
1.09 % |
6 % |
>0 | 86 | |
| cr chromium (35 μg) |
.1445 μg |
? | ? | 1 μg |
3.2 μg |
2.865 μg |
~ 4.987 μg |
- | ~ .35058 μg |
.225 μg |
.447 μg |
5.6 μg |
1.56 μg |
1.755 μg |
.273 μg |
.08 μg |
.06 μg |
? | 64 | >40 | .413 % |
.17 % |
.326 % |
0 | 65 | |
| mn manganese (2.3 mg) |
.102 mg |
.3015 mg |
.045 mg |
.319 mg |
.386 mg |
.213 mg |
.068 mg |
- | ~ .149174 mg |
.0066 mg |
.0025 mg |
0 | ~ .7272 mg |
4.5 mg |
.805 mg |
.07176 mg |
.2976 mg |
? | 347.5 | >40 | 4.435 % |
7.1739 % |
2.971 % |
0 | 362 | |
| fe iron (18 mg) |
.0425 mg |
.3105 mg |
.078 mg |
.307 mg |
.41 mg |
.825 mg |
.214 mg |
- | 16 % |
0 | 0 | .3125 mg |
~ 20.3636 % |
43.75 % |
.7399 mg |
.1936 mg |
.6876 mg |
.01326 mg |
103 | >80 | .2361 % |
.4 % |
2 % |
0 | 105.5 | |
| ni nickel (100 μg) |
6.12 μg |
? | ? | 4.72 μg |
4.3 μg |
51 μg |
? | - | 96 μg |
0 | 0 | 10.25 μg |
7.18 μg |
8.685 μg |
1.351 µg |
25.6 µg |
204 μg |
? | 419 | >100 | 6.12 % |
2.52 % |
12 % |
0 | 439.5 | |
| cu copper (900 μg) |
149.6 µg |
40.5 µg |
69 µg |
92 µg |
48 µg |
285 µg |
90 µg |
- | 500 µg |
18.975 µg |
7.5 µg |
18 µg |
~ 436.36 µg |
468 µg |
69.86 µg |
66.24 µg |
146.4 µg |
2.04 µg |
278.5 | >40 | 16.62 % |
1.66 % |
6.94 % |
0 | 303.5 | |
| zn zinc (11 mg) |
.0085 mg |
.189 mg- |
.069 mg |
.177 mg |
.14 mg |
.96 mg |
.097 mg |
- | 16 % |
.56925 mg |
.485 mg |
0 | ~ 26.1818 % |
31.25 % |
.5089 mg |
.184 mg |
.5208 mg |
.03672 mg |
109 | >100 | .077 % |
1.28 % |
2 % |
0 | 112.5 | |
| se selenium (55 μg) |
1.7 μg |
.09 µg |
.18 μg |
1.18 μg |
.4 μg |
.6 μg |
.138 μg |
- | 8.944 μg |
2.8875 μg |
1.8 μg |
10 % |
9.96 μg |
4.23 μg |
5.432 µg |
4.24 µg |
3.048 μg |
.1326 μg |
91.5 | >100 | 3.09 % |
0 | 1.636 % |
0 | 96 | |
| mo molyb denum (45 μg) |
3.4 μg |
? | ? | 8.26 μg |
9 μg |
3 μg |
~ 0 μg |
- | 216 μg |
5.775 μg |
2 μg |
26.75 % |
4 μg |
4.5 μg |
.7 μg |
1.56 μg |
? | ? | 600.5 | >100 | 7.55 % |
3.1 % |
60 % |
0 | 671 | |
| i iodine (150 μg) |
3.4 μg |
0 | 0 | 0 | 0 | 0 | 0 | - | 0 | 40.1775 μg |
19.45 μg |
0 | ~ 43.6363 % |
4.725 μg |
.735 µg |
.632 µg |
0 | ? | 89.5 | >40 | 2.26 % |
.933 % |
0 | 0 | 93 | |
| a m i n o a c i d s |
h histidine (carnosine) (histamine) (980 mg) |
0 | ? | 6.6 mg |
91 mg |
12 mg |
74 mg |
19 mg |
- | 140 mg |
72.6 mg |
71 mg |
61.25 mg |
- | 193.5 mg |
30.1 mg |
50.56 mg |
56.64 mg |
~ 3.07789 mg |
90 | >50 <145 |
0 | 1.5 % |
1.7857 % |
0 | 93 |
| i isoleucine (1400 mg) |
0 | ? | 27.9 mg |
33 mg |
16 mg |
126 mg |
35 mg |
- | 264 mg |
160.875 mg |
156.5 mg |
127.5 mg |
- | 218.7 mg |
34.02 mg |
91.12 mg |
107.52 mg |
~ 6.9007 mg |
100 | >50 | 0 | 2.57 % |
2.357 % |
0 | 105 | |
| l leucine (2940 mg) |
0 | ? | 51.3 mg |
80 mg |
34 mg |
214 mg |
46 mg |
- | 428 mg |
260.7 mg |
288.5 mg |
193.75 mg |
- | 417.6 mg |
64.96 mg |
132.72 mg |
148.2 mg |
~ 19.526 mg |
81 | >50 <425 |
0 | 1.22 % |
1.8197 % | 0 | 84 | |
| k lysine (carnitine) (2660 mg) |
0 | ? | 21.6 mg |
59 mg |
26 mg |
198 mg |
42 mg |
- | 304 mg |
212.85 mg |
257 mg |
229.5 mg |
- | 270 mg |
42 mg |
74.96 mg |
103.44 mg |
~ 11.35 mg |
69.5 | >50 <280 |
0 | .22556 % |
1.4286 % |
0 | 71 | |
| m methionine (ch3: sam) (s: cysteine) (728 mg) |
0 | ? | 4.8 mg |
9 mg |
2 mg |
57 mg |
17 mg |
- | 64 mg |
66.825 mg |
84.5 mg |
46 mg |
- | 105.3 mg |
16.3 mg |
39.52 mg |
44.4 mg |
~ 2.64659 mg |
76.5 | >50 <158 |
0 | 0 | .8667 % |
0 | 77.5 | |
| c cysteine (taurine) (gluta thione) (1072 mg) |
0 | ? | ? | 11 mg |
6 mg |
41 mg |
21 mg |
- | 180.8 mg |
23.925 mg |
26 mg |
25.5 mg |
- | 166.95 mg |
25.97 mg |
36.08 mg |
40.8 mg |
~ 1.21547 mg |
56.5 | >50 <107 |
0 | 3.676 % |
0 | 0 | 60 | |
| f phenyl alanine (ubiquinol) (2310 mg) |
0 | ? | 1.8 mg |
58 mg |
19 mg |
146 mg |
30 mg |
- | 260 mg |
129.525 mg |
156.5 mg |
67.35 mg |
- | 267.75 mg |
- | - | 67 mg |
~ 6.1989 mg |
- | - | - | - | - | - | - | |
| y tyrosine (560 mg) |
0 | ? | 9.3 mg |
11 mg |
22 mg |
74 mg |
23 mg |
- | 204 mg |
127.875 mg |
144.5 mg |
58.2 mg |
- | 196.2 mg |
- | - | 35 mg |
~ 3.1994 mg |
- | - | - | - | - | - | - | |
| f + y phenyl alanine + tyrosine (2310 mg) |
0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
| t threonine (1400 mg) |
0 | ? | 28.8 mg |
33 mg |
20 mg |
109 mg |
32 mg |
- | 248 mg |
120.45 mg |
117.5 mg |
85.65 mg |
- | 225 mg |
- | - | 54 mg |
~ 4.6227 mg |
- | - | - | - | - | - | - | |
| w tryptophan (350 mg) |
0 | ? | 6.6 mg |
11 mg |
8 mg |
38 mg |
10 mg |
- | 88 mg |
37.125 mg |
16 mg |
15.3 mg |
- | 126.9 mg |
- | - | 21 mg |
0 | - | - | - | - | - | - | - | |
| v valine (1820 mg) |
0 | ? | 26.1 mg |
55 mg |
19 mg |
161 mg |
39 mg |
- | 268 mg |
179.025 mg |
237 mg |
153 mg |
- | 326.7 mg |
50.82 mg |
105.2 mg |
128.64 mg |
~ 10.135 mg |
96.5 | >50 < |
0 | - | - | 0 | - | |
| r arginine (mg) |
0 | ? | 19.5 mg |
58 mg |
28 mg |
132 mg |
56 mg |
- | 432 mg |
103.125 mg |
86 mg |
76.5 mg |
- | 489.15 mg |
- | - | 135 mg |
~ 9.1866 mg |
- | - | - | - | - | - | - | |
| q glutamine (mg) |
0 | ? | ? | ? | ? | ? | ? | ? | - | ? | ? | ? | - | ? | - | - | ? | ? | - | - | - | - | - | - | - | |
| g glycine (creatine) (heme) (gluta thione) (1100+ mg) |
0 | ? | 38.4 mg |
45 mg |
26 mg |
156 mg |
41 mg |
- | 236 mg |
76.725 mg |
69 mg |
76.5 mg |
- | 404.1 mg |
- | - | 87 mg |
~ 4.5639 mg |
- | - | - | - | - | - | - | |
| p proline (mg) |
0 | ? | 23.4 mg |
33 mg |
20 mg |
147 mg |
30 mg |
- | 340 mg |
268.95 mg |
339.5 mg |
64.2 mg |
- | 396.9 mg |
- | - | 56 mg |
~ 4.8933 mg |
- | - | - | - | - | - | - | |
| a alanine (carnosine) (mg) |
0 | ? | 38.4 mg |
47 mg |
33 mg |
164 mg |
37 mg |
- | 240 mg |
99.825 mg |
122.5 mg |
107.1 mg |
- | 344.25 mg |
- | - | 65 mg |
~ 6.211 mg |
- | - | - | - | - | - | - | |
| d aspartic acid (mg) |
0 | ? | 48.6 mg |
146 mg |
149 mg |
354 mg |
87 mg |
- | 664 mg |
206.25 mg |
227 mg |
174.45 mg |
- | 508.5 mg |
- | - | 143 mg |
~ 18.69 mg |
- | - | - | - | - | - | - | |
| n asparagine ( mg) |
0 | ? | ? | ? | ? | ? | ? | ? | ? | ? | - | ? | - | ? | - | - | ? | ? | - | - | - | - | - | - | - | |
| e glutamic acid (gluta thione) ( mg) |
0 | ? | 99.9 mg |
179 mg |
98 mg |
430 mg |
127 mg |
- | 1124 mg |
561.825 mg |
561 mg |
281.55 mg |
- | 1293.3 mg |
- | - | 283 mg |
~ 20.7728 mg |
- | - | - | - | - | - | - | |
| s serine (mg) |
0 | ? | 22.5 mg |
47 mg |
25 mg |
171 mg |
37 mg |
- | 324 mg |
146.025 mg |
177.5 mg |
85.65 mg |
- | 307.8 mg |
- | - | 68 mg |
~ 6.37535 mg |
- | - | - | - | - | - | - | |
total (56 g) |
0 | .54 g |
? | ? | ? | ? | ? | ? | ? | ? | ? | - | ? | - | - | - | ? | ? | - | >50 <89 |
- | - | - | - | - | |
| a n t i - n u t r i e n t s |
no3 nitrate (0 mg) |
2.975 mg |
1.62 mg |
? | 2.36 mg |
~ 3.6 mg |
3.9388 mg |
? | - | 21.3328 mg |
.239479 mg |
.065294 mg |
? | .184 mg |
.207 mg |
.0322 mg |
? | ? | ? | >36.55 mg <45 mg |
<60 mg |
2.975 mg |
1.225 mg |
2.666 mg |
- | 52 mg |
| phytic acid (0 mg) |
0 | ? | ? | ? | ? | ? | ? | ? | ? | ? | - | ? | - | ? | - | - | ? | ? | - | - | - | - | - | - | - | |
| c2o4- oxalates (0 mg) |
0 | ? | ? | ? | ? | ? | ? | ? | ? | ? | - | ? | - | ? | - | - | ? | ? | - | - | - | - | - | - | - | |
| tannins (0 mg) |
0 | ? | ? | ? | ? | ? | ? | ? | ? | ? | - | ? | - | ? | - | - | ? | ? | - | - | - | - | - | - | - | |
| saponins (0 mg) |
0 | ? | ? | ? | ? | ? | ? | ? | ? | ? | - | ? | - | ? | - | - | ? | ? | - | - | - | - | - | - | - | |
| h2o water (3700 ml) |
850 ml |
39.9375 ml |
24.24 ml |
88.4 ml |
90.95 ml |
110 ml |
57.3 ml |
- | 368.12 ml |
50.325 ml |
37.7 ml |
.254 ml |
.848 ml |
.954 ml |
.6923 ml |
.3784 ml |
.8352 ml |
.0255 ml |
46.5 | >40 <100 |
23 % |
~ 9.49 % |
~ 1.2436 % |
~ .4 % |
80.5 | |
| pre- meal water |
fried eggs plate |
side salad bowl |
total |
post- meal water |
coffee | ||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| water 850 ml + 1 tsp tooth paste |
fried egg 4 280 g |
med ched cheese raw sliced 60 g |
margarine 4 tsp 20 g |
whole wheat bread w/ germ + flax raw 2 slice 74 g |
nut yeast 2 tsp 10 g |
garlic raw cut 1 cl 5 g |
grape fruit juice 100? ml |
apple juice 300? ml |
quinoa |
kale 15 g |
red pepper raw cut 1 100? g |
tomato raw cut 100? g |
van soy milk 1 cup 250 ml |
hull hemp seed 1 tbsp 10 g |
paprika 1 tbsp g |
oregano 1 tbsp g |
sum | bounds | water 850 ml + 2 tsp tooth paste |
coffee 1 cup 350 ml |
choc soy 50 ml |
tooth paste 2 tsp |
total | ||
| raison d'etre |
a b5,7,9 b12,b16 f1 p,se |
b5 b13 k2 ca |
d, e |
b5,8 f2 mn,fe |
b1,2,3 b4,5,6 b9,12 |
b8,c | c | b15, fe | a3, k | c | lycopene | fe,k | mg,k | lutein | s | ||||||||||
| calories | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >500 <1200 |
- | - | - | - | - | |
| cost | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | <$4.00 | - | - | - | - | - | |
| v i t a m i n l i k e c o m p o u n d s |
a1 retinol (900 μg rae) |
- | 58 % |
30 % |
20 % |
0 | 0 | - | - | - | - | - | - | - | - | - | - | - | 108 | 40<r<150 | - | - | - | - | - |
| a2 beta- carotene (μg rae) |
- | 13.8 μg |
- | - | 0 | 0 | - | - | - | - | - | - | - | - | - | - | - | 1.5 | - | - | - | - | - | - | |
| a3 lutein + zeaxanthin ( μg rae) |
- | - | - | - | 0 | 0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
| a4 lycopene ( μg rae) |
- | - | - | - | 0 | 0 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
| b1 thiamin (1.2 mg) |
- | 0.12 mg |
.0174 mg |
0 | 21 % |
311.25 % |
- | - | - | - | - | - | - | - | - | - | - | 343.5 | >125 | - | - | - | - | - | |
| b2 [g, j] riboflavin (1.3 mg) |
- | 1.368 mg |
.2568 mg |
0 | 6 % |
288.75 % |
- | - | - | - | - | - | - | - | - | - | - | 419.5 | >131 | - | - | - | - | - | |
| b3 niacin (16 mg) |
- | .228 mg |
.0354 mg |
0 | 13% | 131.25 % |
- | - | - | - | - | - | - | - | - | - | - | 145.5 n:1.5 f: 144 |
>125 f<200 |
- | - | - | - | - | |
| b4* adenine (75 mg) |
- | 4.48 mg |
4.92 mg |
0 | 9.028 mg |
98.76 mg |
- | - | - | - | - | - | - | - | - | - | - | 156 | >100 | - | - | - | - | - | |
| b5 pantothenic acid (5 mg) |
- | 4.584 mg |
.246 mg |
0 | 10 % |
4.5 % |
- | - | - | - | - | - | - | - | - | - | - | 111 u:96.6 |
>110 | - | - | - | - | - | |
| b6 pyridoxine (1.7 mg) |
- | .510 mg |
.0396 mg |
0 | 7 % |
266.25 % |
- | - | - | - | - | - | - | - | - | - | - | 305.5 u:32 |
>118 | - | - | - | - | - | |
| b7 [h] biotin (35 μg) |
- | ~ 116.66 μg |
1.038 μg |
~ 9.094 μg |
6 % |
90 % |
- | - | - | - | - | - | - | - | - | - | - | 458 u:362 |
>171 | - | - | - | - | - | |
| b8* inositol (1000 mg) |
- | 25.2 mg |
5.4 mg |
~ 32 mg |
105.08 mg |
29.7 mg |
- | ? | - | - | - | - | - | - | - | - | - | ? | >50 | - | - | - | - | - | |
| b9 [m, b11, r] folic acid (400 μg dfe) |
- | 141 μg |
36.2 μg |
0 | 10 % |
71.25 % |
- | - | - | - | - | - | - | - | - | - | - | 125.5 n:54.5 f: 71 |
>100 f<130 |
- | - | - | - | - | |
| b12 [t] cobalamin (2.4 μg) |
- | 2.676 μg |
.66 μg |
0 | 0 | 375 % |
- | - | - | - | - | - | - | - | - | - | - | 514 n:139 f:375 |
>250 n>50 |
- | - | - | - | - | |
| b13* orotic acid (10 mg) |
- | - | ~ 36 mg |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | 360 | >100 | - | - | - | - | - | |
| b15* betaine (550 mg) |
- | .818 mg |
.42 mg |
.02 mg |
~ 149.04 mg |
0 | - | - | - | - | - | - | - | - | - | - | - | 27 | >50 | - | - | - | - | - | |
| b16* choline (550 mg) |
- | 876 mg |
9.9 mg |
2.2 mg |
19.98 mg |
24.6 mg |
- | - | - | - | - | - | - | - | - | - | - | 169.5 | >40 | - | - | - | - | - | |
| b20* [I] l-carnitine (29 mg) |
- | 1.12 mg |
2 mg |
.21 mg |
.5994 mg |
.144 mg |
- | - | - | - | - | - | - | - | - | - | - | 14 | 30>s>35 | - | - | - | - | - | |
| c ascorbate (90 mg) |
- | 0 | 0 | 0 | 0 | 0 | ✓ | - | - | - | - | - | - | - | - | - | - | 250 | >234 |
- | - | - | - | - | |
| d calciferol (20 μg) |
- | d3: 6.06 μg |
d3: .36 μg |
d3: 60 % |
0 | 0 | - | - | - | - | - | - | - | - | - | - | - | 92 u:32 d2:0 d3:92 |
>40 | - | - | - | - | - | |
| e alpha- tocopherol (15 mg) |
- | 3.6 mg |
.468 mg |
40 % |
3 % |
0 | - | - | - | - | - | - | - | - | - | - | 70 n:70 |
>60 n>50 |
- | - | - | - | - | ||
| f1* linoleic acid (17 g) |
- | 6.46 g |
.3462 g |
3 g |
1 g |
0 | - | - | - | - | - | - | - | - | - | - | - | 10.8062 g 63.5% |
>50 | - | - | - | - | - | |
| f2* alpha linolenic acid (1.6 g) |
- | .456 g |
.2190 g |
1 g |
1.5 g |
0 | - | - | - | - | - | - | - | - | - | - | - | 3.175 g 198% |
>50 | - | - | - | - | - | |
| f3* eicosa pentaenoic acid (0.375 g) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| f4* docosa hexaenoic acid (0.250 g) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| f1:(f2+f3+f4) ratio |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 3.40 | <4 | - | - | - | - | - | |
| k1 phyllo quinone (120 μg) |
- | 15.48 μg |
1.44 μg |
12 μg |
1 % |
0 | - | - | - | - | - | - | - | - | - | - | - | 25 | 40<s<100 | - | - | - | - | - | |
| k2 mena quinone (180 μg) |
- | 17.3 μg |
115.32 μg |
0 | 0 | 0 | 0 | - | - | - | - | - | - | - | - | - | - | 73.5 | 40<s<100 | - | - | - | - | - | |
| k1+k2 | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 98.5 | 100<s<130 | - | - | - | - | - | |
| s* salicylic acid (10 mg) |
- | 0 | 0 | 0 | 0 | 0 | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| e l e m e n t s |
b boron (3 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >100 | - | - | - | - | - |
| f fluorine (4000 μg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| na sodium (1500 mg) |
- | mg |
360 mg |
90 mg |
270 mg |
- | - | - | - | - | - | - | - | - | - | - | - | 86% |
35<s<60 | - | - | - | - | - | |
| mg magnesium (420 mg) |
- | 35.88 mg |
16.2 mg |
- |
70 mg |
- | - | - | - | - | - | - | - | - | - | - | - | 29 | >40 | - | - | - | - | - | |
| si silicon (20 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >100 | - | - | - | - | - | |
| p phosphorus (1250 mg) |
- | 593.4 mg |
276 mg |
- | 150 mg |
- | - | - | - | - | - | - | - | - | - | - | - | 81.5 | >40 | - | - | - | - | - | |
| cl chlorine (2300 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | 35<s<60 | - | - | - | - | - | |
| k potassium (4700 mg) |
- | 419.4 mg |
60 mg |
- | 200 mg |
- | - | - | - | - | - | - | - | - | - | - | - | 679.4 14% |
>40 | - | - | - | - | - | |
| k:na ratio |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >2.5 | - | - | - | - | - | |
| ca calcium (1300 mg) |
- | 171 mg |
400 mg |
- | 75 mg |
- | - | - | - | - | - | - | - | - | - | - | - | 49.5 | 40<s<100 | - | - | - | - | - | |
| cr chromium (35 μg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >40 | - | - | - | - | - | |
| mn manganese (2.3 mg) |
- | .084 mg |
.0144 mg |
- | 1.15 mg |
- | - | - | - | - | - | - | - | - | - | - | - | 52 | >40 | - | - | - | - | - | |
| fe iron (18 mg) |
- | 5.214 mg |
.096 mg |
- | 2 mg |
- | - | - | - | - | - | - | - | - | - | - | - | 40.5 | >80 | - | - | - | - | - | |
| ni nickel (100 μg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >100 | - | - | - | - | - | |
| cu copper (900 μg) |
- | .216 mg |
.021 mg |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | 26 | >40 | - | - | - | - | - | |
| zn zinc (11 mg) |
- | 3.834 mg |
2.244 mg |
- | 1.5 mg |
- | - | - | - | - | - | - | - | - | - | - | - | 68.5 | >100 | - | - | - | - | - | |
| se selenium (55 μg) |
- | 91.2 μg |
16.98 μg |
- | 28 μg |
- | - | - | - | - | - | - | - | - | - | - | - | 247.5 | >100 | - | - | - | - | - | |
| mo molybdenum (45 μg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >100 | - | - | - | - | - | |
| i iodine (150 μg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >40 | - | - | - | - | - | |
| a m i n o a c i d s |
h histidine (carnosine) (histamine) (980 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <145 |
- | - | - | - | - |
| i isoleucine (1400 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| l leucine (2940 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <125 |
- | - | - | - | - | |
| k lysine (carnitine) (2660 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <280 |
- | - | - | - | - | |
| m methionine (ch3: sam) (s: cysteine) (728 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <158 |
- | - | - | - | - | |
| c cysteine (taurine) (glutathione) (1072 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <107 |
- | - | - | - | - | |
| f phenylalanine (ubiquinol) (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| y tyrosine ( mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| t threonine (1400 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| w tryptophan (350 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| v valine (1820 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| r arginine (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| q glutamine (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| g glycine (creatine) (heme) (glutathione) (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| p proline (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| a alanine (carnosine) (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| d aspartic acid (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| n asparagine (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| g glutamic acid (glutathione) (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| s serine (mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 | - | - | - | - | - | |
| total (56 g) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >50 <89 |
- | - | - | - | - | |
| a n t i - n u t r i e n t s |
no3 nitrate (0 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | <60 mg | - | - | - | - | - |
| phytic acid (0 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | < mg | - | - | - | - | - | |
| c2o4- oxalates (0 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | < mg | - | - | - | - | - | |
| tannins (0 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | < mg | - | - | - | - | - | |
| saponins (0 mg) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | < mg | - | - | - | - | - | |
| h2o water (3700 ml) |
- | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | >40 <100 |
- | - | - | - | - | |
| fruit soy shake bowl w/ coffee |
fried eggs plate + side salad bowl w/ coffee |
|||||
|---|---|---|---|---|---|---|
| sum | sum | total | requirements | ul | ||
| calories | 1245.24 | - | 1245.24 | 2250 | 3000 | |
| cost | $7.08 | - | $7.08 | $10.00 | ||
| v i t a m i n l i k e c o m p o u n d s |
a1 retinol (900 μg rae) |
43 | 108 | 151 | >120 | <300 |
| a2 beta- carotene (1350 μg rae) |
68 | - | - | >120 | - | |
| a3 lutein + zeaxanthin (12 mg) |
44 | - | - | >120 | - | |
| a4 lycopene (8 mg) |
- | - | - | >120 | - | |
| b1 thiamin (1.2 mg) |
421.5 |
343.5 | 1005.5 | >375 | - | |
| b2 [g, j] riboflavin (1.3 mg) |
397 | 419.5 | 1078.5 | >393 | - | |
| b3 niacin (16 mg) |
244 n:78 f:166 |
145.5 n:1.5 f:144 |
531.5 n:109.5 f:422 |
>375 | f:900 |
|
| b4* adenine (75 mg) |
187 | 156 |
483 | >300 | - |
|
| b5 pantothenic acid (5 mg) |
159 | 111 | 381 | >330 | - | |
| b6 pyridoxine (1.7 mg) |
337 | 305.5 |
835.5 | >354 | 8823 | |
| b7 [h] biotin (35 μg) |
289.5 | 458 | 872 | >857 | - | |
| b8* inositol (1000 mg) |
60.5 | 30 | 124 | >180 | - | |
| b9 [m, b11, r] folic acid (400 μg dfe) |
187 n:75.5 f:111.5 |
125.5 n:54.5 f:71 |
451.5 n:194.5 f:257 |
>300 | f:600 | |
| b12 [t] cobalamin (2.4 μg) |
460 n:57.5 f:402.5 |
514 n:139 f:375 |
1245 n:230 f:1015 |
>750 n>180 |
- | |
| b13* orotic acid (10 mg) |
155 | 360 | 890 | >300 | ||
| b14* taurine (100 mg) |
60 from excess cysteine |
>0 | 60 | >180 | ||
| b15* betaine (550 mg) |
60.5 | 27 | 121 | >180 | 300 | |
| b16* choline (550 mg) |
51 | 169.5 | 243.5 | >180 | 300 | |
| b20* [I] l-carnitine (29 mg) |
33 | 14 | 64 | >100 | 162 | |
| c ascorbate (90 mg) |
266 | 250 | 797.5 | >700 | 2222 | |
| d calciferol (20 μg) |
94 d2:81 d3:13 |
92 d2:0 d3:92 |
237.5 d2:126 d3:111.5 |
>180 d3>150 |
750 | |
| e alpha- tocopherol (15 mg) |
82.5 n:60.5 |
70 n:70 |
237 n:215 |
>240 n>180 |
9999 | |
| f1* linoleic acid (17 g) |
10.294755 g 60.5 |
10.8062 g 63.5 |
27.125155 g 159.5 |
>180 | - | |
| f2* alpha linolenic acid (1.6 g) |
3.798245 g 237 |
3.175 g 198.5 |
8.524645 g 532.5 |
>180 >.25*f1 |
f1 | |
| f3* eicosa pentaenoic acid (0.375 g) |
.2 g 53 |
- | .206 g 54.6 |
>180 | 360 | |
| f4* docosa hexaenoic acid (0.250 g) |
.3 g 120 |
- | .318 g 127.2 |
>180 | 360 | |
| f1:(f2+f3+f4) ratio |
2.3951 | 3.40 | 2.9977 | - | 4 | |
| k1 phyllo quinone (120 μg) |
69 | 25 | 120.5 | >180 | 300 | |
| k2 mena quinone (180 μg) |
43 | 73.5 | 180.5 | >180 | 300 | |
| k1+k2 | 112 | 98.5 | 301 | >360 | 390 | |
| s* salicylic acid (10 mg) |
73 | - | 106.5 | >180 | 14999 | |
| e l e m e n t s |
b boron (3 mg) |
142 | - | 142 | >300 | 999 |
| f fluorine (4000 μg) |
122.5 | 80+ | 320+ | >180 | 375 | |
| na sodium (1500 mg) |
580.2619 38.6841266667% |
1291.2 86.08% |
2470.7555 164,717% | >150 | min(k/2.5, 175) | |
| mg magnesium (420 mg) |
171.5 | 29 | 258 | >180 | 1500 | |
| si silicon (20 mg) |
245.5 | - | 245.5 | >300 | 150000 | |
| p phosphorus (1250 mg) |
111 | 81.5 | 256 | >>180 | 360 | |
| cl chlorine (2300 mg) |
48 | - | 48 | >150 | min(k/2.5, 175) | |
| k potassium (4700 mg) |
3502.1984 74.5148595745% |
679.4 14.4% |
6356.6184 135 |
>180 | - | |
| k:na ratio |
6.0355 | - | 2.5727 | >2.5 | - | |
| ca calcium (1300 mg) |
86 | 49.5 | 202.5 | >180 | 346.5 | |
| cr chromium (35 μg) |
65 | - | 65 | >150 | 750 | |
| mn manganese (2.3 mg) |
362 | 52 | 498 | >180 | 717 | |
| fe iron (18 mg) |
105.5 | 40.5 | 184.5 |
>270 | 675 | |
| ni nickel (100 μg) |
439.5 | -- | 439.5 | >300 | 900 | |
| cu copper (900 μg) |
303.5 | 26 | 386.5 | >180 | 1666 | |
| zn zinc (11 mg) |
109 | 68.5 | 234 | >300 | 546 | |
| se selenium (55 μg) |
93 | 247.5 | 442.5 | >300 | 1090 | |
| mo molybdenum (45 μg) |
671 | - | 687 | >300 | 6666 | |
| i iodine (150 μg) |
93 | - | 93 | >180 | 1099.5 | |
| a m i n o a c i d s |
h histidine (carnosine) (histamine) (980 mg) |
93 | - | 93 | >150 | 435 |
| i isoleucine (1400 mg) |
105 | - | 105 | >150 | - | |
| l leucine (2940 mg) |
84 | - | 84 | >150 | 1275 | |
| k lysine (carnitine) (2660 mg) |
71 | - | 71 | >150 | 845 | |
| m methionine (ch3: sam) (s: cysteine) (728 mg) |
77.5 | - | 77.5 | >150 | 474 | |
| c cysteine (taurine) (glutathione) (1072 mg) |
60 | - | 60 | >150 | 322 | |
| f phenylalanine (ubiquinol) (2310 mg) |
0 | - | - | - | - | - |
| y tyrosine (560 mg) |
0 | - | - | - | - | |
| f + y phenylalanine + tyrosine ( mg) |
0 | - | - | - | - | |
| t threonine (1400 mg) |
0 | - | - | - | - | |
| w tryptophan (350 mg) |
0 | - | - | - | - | |
| v valine (1820 mg) |
0 | - | - | - | - | |
| r arginine (mg) |
0 | - | - | - | - | |
| q glutamine (mg) |
0 | - | - | - | - | |
| g glycine (creatine) (heme) (glutathione) (1100+ mg) |
0 | - | - | - | - | |
| p proline ( mg) |
0 | - | - | - | - | |
| a alanine (carnosine) (mg) |
0 | - | - | - | - | |
| d aspartic acid (mg) |
0 | - | - | - | - | |
| n asparagine ( mg) |
0 | - | - | - | - | |
| e glutamic acid (glutathione) ( mg) |
0 | - | - | - | - | |
| s serine (mg) |
0 | - | - | - | - | |
| total (56 mg) |
0 | - | - | >150 | 265 | |
| a n t i - n u t r i e n t s |
no3 nitrate (0 mg) |
52 mg |
- | 52 mg |
0 | 200 mg |
| phytates (0 mg) |
- mg |
- | - | 0 | - | |
| c2o4- oxalates (0 mg) |
- mg |
- | - | 0 | - | |
| tannins (0 mg) |
- mg |
- | - | 0 | - | |
| saponins (0 mg) |
- mg |
- | - | 0 | - | |
| h2o water (3700 ml) |
80.5 | - | 80.5 | >180 | 450 |
*not really
specific brands used:
- sensodyne repair & protect
- colgate prevident
- natur-a vanilla soy milk (light)
- chapman's premium black cherry ice cream
- yoplait source cherry yogurt
- bulk barn nutritional yeast
- kellogg's vector cereal
- kellogg's all bran original cereal
- nutravege omega-3 algal oil (strawberry-orange, or whatever)
- natur-a chocolate soy milk
- sensodyne repair & protect
- now foods microhydroxyapatite
- selection brand pasta [metro/food basics]
- black diamond brand medium cheddar cheese
- natur-a vanilla soy milk (regular)
- astro biobest plain probiotic yogurt
- frank's red hot sauce
- bulk barn nutritional yeast
- bulk barn hemp seeds
- natur-a chocolate soy milk
- sensodyne repair & protect
- colgate prevident
- black diamond brand medium cheddar cheese
- irrestibles brand olive canola oil [metro/food basics]
- dempster's whole grain double flax bread
- bulk barn nutritional yeast
diet options:
daily:
2 ) side salad bowl:
- one tbsp of imitation bacon bits (isoflavones, maybe)
- olives?
- red clover (if locatable or foragable, for phytoestrogens)
- broccoli?
need:
==========
remaining items to enter or investigate:
carotenoids (not including pro-vitamin a): <---maybe
1) lutein, 2) zeaxanthin, 3) lycopene, 4) phytofluene, 5) phytoene, 6) astaxanthin, 7) capsanthin, 8) canthaxanthin, 9) cryptoxanthin
chlorophyll:
1) chlorophyll a
2) chlorophyll b
other molecules required for proper metabolic functions:
chlorophyll:
1) chlorophyll a
2) chlorophyll b
other molecules required for proper metabolic functions:
5) ergothioneine (cannot synthesize)
6) pqq - .2 mg, or 400 ng, but can't find good sources
7) queuine - no rdi determined. milk, whole wheat, tomatoes.
11) ribose
12) "nucleic acids"? dna/rna precursors? synthesis? repar?
16) allicin
18) neurotransmitters - dopamine, etc
19) serotonin, <---tryptophan
20) nicotonic acid <----tryptophan
21) triiodothyronine (T3) and thyroxine (T4) <----tyrosine
22) dopamine, norepinephrine, epinephrine <---tyrosine
23) melanin <------tyrosine
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.
anthocyanidins:
1) pelargonidin, 2) delphinidin, 3) cyanidin, 4) malvinidin, 5) peonidin, 6) petunidin, 7) rosinidin
flavonols:
1) isorhamnetin, 2) kaempferol , 3) myricetin, 4) quercetin [rutin, troxerutin], 5) fisetin, 6) kaempferide
flavones:
1) luteolin, 2) apigenin, 3) techtochrysin, 4) baicalein (to avoid!), 5) norwogonin, 6) wogonin, 7) nobiletin
flavanones:
1) eriodictyol, 2) hesperetin, 3) naringenin, 4) hesperidin, 5) isosakuranetin, 6) pinocembrin, 7) sterubin
isoflavones:
1) daidzein, 2) genistein, 3) glycitein, 4) biochanin A, 5) formononetin
i should try to measure some further phytoestrogens:
1) matairesinol, 2) secoisolariciresinol, 3) pinoresinol, 4) lariciresinol, 5) coumestrol
& finally, let's also measure:
1) saponins, 2) ursolic acid (& precursors), 3) cafestol, 4) resveratrol, 5) ellagic acid, 6) coumarin, 7) tyrosol, 8) hydroxytyrosol, 9) oleocanthal, 10) oleuropein, 11) gingerol, 12) phytic acid
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.
also, let's measure flavonoids:
anthocyanidins:
1) pelargonidin, 2) delphinidin, 3) cyanidin, 4) malvinidin, 5) peonidin, 6) petunidin, 7) rosinidin
flavonols:
1) isorhamnetin, 2) kaempferol , 3) myricetin, 4) quercetin [rutin, troxerutin], 5) fisetin, 6) kaempferide
flavones:
1) luteolin, 2) apigenin, 3) techtochrysin, 4) baicalein (to avoid!), 5) norwogonin, 6) wogonin, 7) nobiletin
flavanones:
1) eriodictyol, 2) hesperetin, 3) naringenin, 4) hesperidin, 5) isosakuranetin, 6) pinocembrin, 7) sterubin
isoflavones:
1) daidzein, 2) genistein, 3) glycitein, 4) biochanin A, 5) formononetin
i should try to measure some further phytoestrogens:
1) matairesinol, 2) secoisolariciresinol, 3) pinoresinol, 4) lariciresinol, 5) coumestrol
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