this is interesting:
https://healthygrains.ca/faq-grains-wheat-flour-and-bread-1

so, what's more important to you - fibre or vitamins?

bread is next...

bread is supposed to replace pasta in the diet, but if i were to replace the roughly 75 g/day of pasta in my diet with 2 slices of bread (71 g/day), i'd see some scary differences in the b-complex vitamin count:

thiamin (b1):

pasta (durum freshco brand) - 35%

pasta (durum metro brand) - 63%

bread - 15% 

riboflavin (b2):

pasta (durum freshco brand) - 5%

riboflavin (durum metro band) - 31%

bread - 6%

niacin (b3):

pasta (durum freshco brand) - 18%

pasta (durum metro band) - 59%

bread - 25%

folate (b9):

pasta (durum frescho brand) - 71%

pasta (durum metro brand) - 53%

bread - 6%

note that i'm currently having two slices every second day, so the amount i'm getting right now is half that. if i'm going to stick with bread, i'll have to double it. but, i'm getting a lot of fat, that way...

so, i could be reacting to more than the glucose in taking the pasta out; although i'm still eating salami (for now), i just dramatically reduced my b1, b3 & b9, of which the pasta was probably the primary source.

i've also cut my cheese intake down quite a lot...so, that could be why i'm tired, too....

bread is also higher in saturated fat, gram-per-gram and has a worse 6:3 ratio (although neither is very good)

this consequently does not appear to be a good substitution, after all. i should have been a bit more careful before i cut my diet down that much, that fast. hey, i told you i was going to make some mistakes...that's why i'm doing this...if i could have avoided eating until i was done, right?

so, why can't i eat pasta & eggs? well? a loaf of bread is around $2.00; pasta is less than that. i can get 12 servings at 75 g, for $1.50 and that'll act as a primary source for b1, b3 & b9 if i stick with the metro brand, all of which were running a little low. that's way more vitamins per dollar than a loaf of bread.

i understand that the pasta is enriched, but i'm not buying into the mythology around "whole foods". i don't expect my body cares, much. it's probably more important to get some fat & some c than it is to worry about it being "unnatural". that said, i'll say the same thing i said about the bread - can we get the government to regulate labeling, so we know what we're buying? i was getting fortified bread, anyways, because there's no labeling on the whole grain. it's a good trick to say "trust us, it's there"; i'm sorry, i don't. i'd rather get a measured amount introduced chemically than take a guess based on trusting the company.

the way i'm imagining doing this is just preparing a small amount of loose pasta on the side of the plate with two fried eggs, although the next question is what else to do with it, and i think i'd want to avoid dousing it with cheese like i was before. i haven't even calculated cheese yet and may end up using it more for salads....

but, all hail the return of pasta to the diet...

i'm skeptical about adding in numbers that aren't explicitly listed, and i'm going to need to take a long around the store to see what the best choice is. if i can find some whole grains that list the data, great. this is mostly for b1 & b3, so i'm going to be looking for the highest values for each. for now, i'm concerned about balancing out those extra bs before i get too into the salad.

so, here's the pasta addition:

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.

	banana 8"	strawberries 75 g	kiwi 2*75 g	soy milk 250 ml	cherry ice cream 200 ml	red pepper 1	tomato 1	caesar 200 ml	eggs 2	cheese 50 g	margarine 1 tbsp	durum wheat pasta 75 g	sum
a	2	0	2*1=2	10	13	-	-	-	21	-	-	0	-
b1 thiamine	3	2	2*1=2	8	5	-	-	-	6	-	-	63	-
b2 [aka g, j] riboflavin	6	1	2*1=2	25	10	-	-	-	42	-	-	31	-
b3 niacin	5	2	2*1=2	10	1	-	-	-	1	-	-	59	-
b4* adenine (mg)	1.63	0.375	2*0.3=0.6	19.3	0	-	-	-	-	-	-	-	-
b5 pantothenic acid	5	2	2*1=2	15	5	-	-	-	21	-	-	?	-
b6 pyridoxine	25	2	2*2=4	6	1	-	-	-	12	-	-	?	-
b7 [aka h] biotin	10	2.5	?	30	1	-	-	-	65	-	-	?	-
b8* inositol (mg) (myo or lipid)	10	10	2*102=204	25	5	-	-	-	-	-	-	-	-
b9 [aka m, b11, r] folic acid	7	4.5	2*6=12	6	1	-	-	-	18	-	-	53	-
b10* pABA	~0	~0	~0	>0	~0	-	-	-	-	-	-	-	-
b12 [aka t] cyanocobalamin	0	0	0	50	20	-	-	-	33	-	-	?	-
b13* orotic acid (mg)	~0	~0	~0	~0	20	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	-	-	-	-	-	-	-	-
b16* choline	2	1	2*1=2	11	5	-	-	-	68	-	-	?	-
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	-	-	-	-	-	-	-	-
c	20	74	2*117=234	4	0	-	-	-	0	-	-	0	-
d	0	0	0	45	0	-	-	-	12	-	-	0	-
e	1	1.5	2*10=20	0	2	-	-	-	9	-	-	0	-
f1* linoleic acid omega-6 (g)	.0626	.09	2*.187=0.374	1.5	.300	-	-	-	.228	-	-	?	-
f2* alphalinoleic acid omega-3 (g)	.0367	.065	2*.0319=.0638	0.2	.200	-	-	-	3.23	-	-	?	-
k	1	1	2*38=78	5	0	-	-	-	9	-	-	?	-
q1* coenzyme q10 (mg)	.136	.075	2*.0375=.075	.625	.0308	-	-	-		-	-	-	-
q2* pyrroloquinoline  quinone (mu-g)	1.768	?	2*2.025=4.05	.063	.2101	-	-	-	-	-	-	-	-
q3* queuine (mu-g)	?	?	?	?	?	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	2*~0.375=~.075	~0	~0	-	-	-	-	-	-	-	-

* not really.

- so nice vanilla soy milk
- chapman's black cherry ice cream

- select brand pasta [metro/food basics]

fruit bowl, so far:

a - 26---->27%

b1 - 18% (still)
b2- 43% (still)
b3 - 19%---->18%
b5 - 28%----->27%
b6 - 36% (still)
b7 - 43.5%----->41% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26%
b12 - 70% (still)
choline - 20% (still)
c - 215%  ----> 258%
d - 45%  (still)
e - 14.5% ----> 23%
omega-6: 2.1396 g ----> 2.2366 g
omega-3: 0.5336  g -----> 0.5005 g
ratio: 4:1 ---->4.5:1  <----- still not terrible
k - 45% ----> 84%

eggs & pasta, so far:

a -  21%
b1 - 6---->69%
b2- 42--->73%
b3 - 1--->60%
b5 - 21%
b6 - 12% 
b7 - 65%
b9 - 18--->71%
b12 - 33% 
choline - 68% 
c - 0%
d - 12%  
e - 9%
omega-6: 3.23 g + pasta
omega-3: 0.228 g + pasta
ratio: 14:1 <------- + pasta is going to be worse. it's unavoidable with non-fish meats, and less bad than mercury. i need to balance it...
k - 9

total, so far:

a - 27 + 21 = 48%

b1 - 18 + 69 = 77%
b2- 43 + 73 = 116% 
b3 - 18 + 60 = 78%
b5 - 27 + 21 = 48%
b6 - 36 + 12 = 48% 
b7 - 41 + 65 = 106%
b9 - 26 + 71 = 97%
b12 - 70 + 33 = 103%
choline - 20 + 68 = 88%
c - 258 + 0 = 258%
d - 45 + 12 = 57%
e - 23 + 9 = 32%
omega-6: 2.2366 + 3.23 = 5.4666 g + pasta

omega-3: 0.5005 + 0.228 = .7285 g + pasta
ratio: 7.5:1 <------- not including pasta. i need to balance this with some kind of seeds. 
k - 84 + 9 = 93%

i need to get this cleaned up a little quite quickly, before i finish shopping for the rest of the month. so, let me get the eggs in quickly.

an extra large egg in canada is 63-70 g, to start. so, that's 126-140 g. the information at the usda is for 46g, so i'm going to multiply that by a factor of 3.

i would like to know exactly how long your body takes to get rid of some of these water soluble vitamins, and strangely can't find a clear answer. so, if i eat four eggs every two days [and get 84% of needed b2 all at once], is that as good as eating two eggs every day [and get 42%]? or do i piss it out in 12 hours and spend half my time b2 deficient?

because i can't answer the question, i'm going to assume that the body processes the vitamins quickly and i should be eating 2 eggs daily rather than four eggs every other day. i'm just not sure i can force myself to actually eat every day...

nonetheless, that's the assumption i'm making - and the adjustment i'm making, as well. or, trying to.

biotin is the forgotten vitamin. i'm probably undershooting it because they're probably measuring smaller eggs than i eat, but a fried egg is quite high in biotin.

niacin seems to be destroyed by cooking eggs.

but, i'm going to also switch to jumbo eggs, i think, if i can find them. jumbo eggs are over 70 g in canada, so i'm not altering the data. but, this provides a lowball that way, which is the point of the chart.

the main purpose of the eggs is choline, which is a neurotransmitter that we only produce in small amounts. to me, the most important thing is that my brain works right...

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.

	banana 8"	strawberries 75 g	kiwi 2*75 g	soy milk 250 ml	cherry ice cream 200 ml	red pepper 1	tomato 1	caesar 200 ml	eggs 2	cheese 50 g	margarine 1 tbsp	whole wheat bread + germ 1 slice	sum
a	2	0	2*1=2	10	13	-	-	-	21	-	-	-	-
b1 thiamine	3	2	2*1=2	8	5	-	-	-	6	-	-	-	-
b2 [aka g, j] riboflavin	6	1	2*1=2	25	10	-	-	-	42	-	-	-	-
b3 niacin	5	2	2*1=2	10	1	-	-	-	1	-	-	-	-
b4* adenine (mg)	1.63	0.375	2*0.3=0.6	19.3	0	-	-	-	-	-	-	-	-
b5 pantothenic acid	5	2	2*1=2	15	5	-	-	-	21	-	-	-	-
b6 pyridoxine	25	2	2*2=4	6	1	-	-	-	12	-	-	-	-
b7 [aka h] biotin	10	2.5	?	30	1	-	-	-	65	-	-	-	-
b8* inositol (mg) (myo or lipid)	10	10	2*102=204	25	5	-	-	-	-	-	-	-	-
b9 [aka m, b11, r] folic acid	7	4.5	2*6=12	6	1	-	-	-	18	-	-	-	-
b10* pABA	~0	~0	~0	>0	~0	-	-	-	-	-	-	-	-
b12 [aka t] cyanocobalamin	0	0	0	50	20	-	-	-	33	-	-	-	-
b13* orotic acid (mg)	~0	~0	~0	~0	20	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	-	-	-	-	-	-	-	-
b16* choline	2	1	2*1=2	11	5	-	-	-	68	-	-	-	-
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	-	-	-	-	-	-	-	-
c	20	74	2*117=234	4	0	-	-	-	0	-	-	-	-
d	0	0	0	45	0	-	-	-	12	-	-	-	-
e	1	1.5	2*10=20	0	2	-	-	-	9	-	-	-	-
f1* linoleic acid omega-6 (g)	.0626	.09	2*.187=0.374	1.5	.300	-	-	-	.228	-	-	-	-
f2* alphalinoleic acid omega-3 (g)	.0367	.065	2*.0319=.0638	0.2	.200	-	-	-	3.23	-	-	-	-
k	1	1	2*38=78	5	0	-	-	-	9	-	-	-	-
q1* coenzyme q10 (mg)	.136	.075	2*.0375=.075	.625	.0308	-	-	-		-	-	-	-
q2* pyrroloquinoline  quinone (mu-g)	1.768	?	2*2.025=4.05	.063	.2101	-	-	-	-	-	-	-	-
q3* queuine (mu-g)	?	?	?	?	?	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	2*~0.375=~.075	~0	~0	-	-	-	-	-	-	-	-

* not really.

- so nice vanilla soy milk
- chapman's black cherry ice cream

fruit bowl, so far:

a - 26---->27%

b1 - 18% (still)
b2- 43% (still)
b3 - 19%---->18%
b5 - 28%----->27%
b6 - 36% (still)
b7 - 43.5%----->41% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26%
b12 - 70% (still)
choline - 20% (still)
c - 215%  ----> 258%
d - 45%  (still)
e - 14.5% ----> 23%
omega-6: 2.1396 g ----> 2.2366 g
omega-3: 0.5336  g -----> 0.5005 g
ratio: 4:1 ---->4.5:1  <----- still not terrible
k - 45% ----> 84%

egg, so far:

a - 21%
b1 - 6%
b2- 42
b3 - 1%
b5 - 21%
b6 - 12% 
b7 - 65%
b9 - 18%
b12 - 33% 
choline - 68% 
c - 0%
d - 12%  
e - 9%
omega-6: 3.23 g
omega-3: 0.228 g
ratio: 14:1 <------- it's unavoidable with non-fish meats, and less bad than mercury. i need to balance it...
k - 9

total, so far:

a - 27 + 21 = 48%

b1 - 18 + 6 = 24%
b2- 43 + 42 = 84% 
b3 - 18 + 1 = 19%
b5 - 27 + 21 = 48%
b6 - 36 + 12 = 48% 
b7 - 41 + 65 = 106%
b9 - 26 + 18 = 44%
b12 - 70 + 33 = 103%
choline - 20 + 68 = 88%
c - 258 + 0 = 258%
d - 45 + 12 = 57%
e - 23 + 9 = 32%
omega-6: 2.2366 + 3.23 = 5.4666 g

omega-3: 0.5005 + 0.228 = .7285 g
ratio: 7.5:1 <------- see, that's better, already. 
k - 84 + 9 = 93%

 first, how do i turn off html?

why would you force a shitty interface on people when you have a perfectly good one that you can use, instead?

and, why do you double space everything?

and, why do you ask me if i'm sure when i click publish?

ugh.

I DO NOT LIKE THIS.

I DO NOT CONSENT TO THIS.

I DO NOT WANT THIS.

google, please let me revert back to a clean, simple interface.

i can't even tell if i'm using html or not. 

and it looks like a fucking disney cartoon.

your new user interface sucks, and i want the old one back.

https://www.google.com/search?q=5199698700&rlz=1CALEAA_enCA919&oq=5199698700&aqs=chrome..69i57&sourceid=chrome&ie=UTF-8

https://www.health.harvard.edu/staying-healthy/listing_of_vitamins

https://simple.wikipedia.org/wiki/List_of_fruits

and, again - i have a feeling that there's a high level of immunity with frontline staff, now, which may be the most important line of defense possible.

no, listen....

it's an open question whether we're seeing more cases, or whether we're seeing more cases reported. with the return of normal life, there's maybe more reasons to want to get sick.

are you going to see a spike in mortality? that's the more important metric, and has been all along.

400 kids/day testing positive shouldn't really be that alarming, so long as the vulnerable are protected.

i would expect the highest peak of coronavirus cases to occur right before exams.

she was making bread, or something.

you only have one excuse to buy flowers, and it's if a loved one asks you to pick up flour on the way over, and you want to make them smile, as a lark.

(make sure to get flour, too)

well....

flowers are pretty, and i don't want to tell you to abolish your flower bed.

but, these commercial greenhouses are actually awful for the environment, and take away space and fertilizer that could be used to grow nutritious fruits and vegetables.

it's a good example of the kind of unsustainable practice that needs to be changed; it's a great demonstration of how wasteful we are.

https://www.theweathernetwork.com/ca/news/article/canadian-flower-farmers-forced-to-throw-out-months-of-work-amid-covid-19-pandemic-coronavirus

which way is it going?

well, the bridge down the street is closed.

that's a joke, but there's some truth to it, as the 401 is probably the primary vector.

which way is it going, though?

is it going to avoid the tolls that mike harris brought in?

401 cases, huh?

like it's driving right through the province. and, who's driving?

yours to discover.

https://globalnews.ca/news/7343465/ontario-coronavirus-cases-september-18-covid19/

"but, i don't care about you if you're not going to breed"

yeah, well, tell it the 911 operator when i'm burning down your block, because i'm starving on the street.

that's the kind of elitist attitude that is at the root of what's wrong with the planet.

i do support expanded options for daycare, and i liked the ece model brought in by the dryden plan - something that isn't just babysitting. you gotta get to 'em when they're young.

but, to propose child care as a solution for a gai is pretty tone deaf, and, flatly, kind of stupid. what do these things have to do with each other, if you don't have children?

https://www.thestar.com/politics/political-opinion/2020/09/17/forget-a-guaranteed-basic-income-theres-a-better-way-to-make-sure-canadians-have-enough-money-after-covid-19.html

like, at least hillary pretended to be a liberal.

biden doesn't even put up a facade of it.

i want a fucking liberal.

i can't have one, apparently.

biden is absolutely the conservative on the ballot.

but, trump is a total nihilist.

i've been over this before - i don't know what the right answer is when presented with a choice between staunch conservatism and abject nihilism. i don't like either. i may prefer the latter.....

listen, i was no supporter of mr. obama. i remember posting long-winded rants in early 2008 about how the country was taking a giant leap rightwards by electing him as a democrat.

i thought he should have run as a republican - which seems like a quaint idea now, even if i insist it's historically grounded.

but, he sure does seem shockingly competent, and a real breath of fresh air, when contrasted against the options we had in 2016, and the even worse options we have now.

yeah. that was an unwanted nap.

but, coffee solves everything.

on a good day, at least. ugh.

i'm due for an excellent cleaning. even when i smoked, i never lived in such filth as this :(.

...and i've also found at least two more months, and i'll have to see if it can get billed early or not.

welcome to fascism, canada.

you didn't even put up a fight.

sure was easy, wasn't it?

https://www.tvanouvelles.ca/2020/09/18/la-police-deployee-dans-les-bars-et-restaurants-du-quebec

i found 100 more....was getting worried...

now, if i can stay awake through the air pollution long enough to get it...

what romney said was ridiculous then, and it's even more ridiculous now.

this kind of idiotic pablum is considered left-wing nowadays.

this could easily be joe biden - or chrystia freeland.

https://www.huffingtonpost.ca/entry/mitt-romney-russia-geopolitical-foe_n_1380801?ri18n=true

remember this?

you know the last person that i heard call russia an opponent was?

that idiot mitt romney.

and, that's the spectrum in america, right now.

"I believe Russia is an opponent, I really do,” Biden said at a CNN town hall Thursday night. “I view China as a competitor, a serious competitor.”

see, and he's wrong; the russians are a paper enemy, that we continually create for our own devices.

this is one of the most insightful analyses in the history of the world:

Therefore it seeks in Russia the enemy it has lost in France, and appears to say to the universe, or to say to itself. "If nobody will be so kind as to become my foe, I shall need no more fleets nor armies, and shall be forced to reduce my taxes. The American war enabled me to double the taxes; the Dutch business to add more; the Nootka humbug gave me a pretext for raising three millions sterling more; but unless I can make an enemy of Russia the harvest from wars will end. I was the first to incite Turk against Russian, and now I hope to reap a fresh crop of taxes. - thomas paine, rights of man, 1791

and, nothing has changed - because the french revolution, as much of a failure as it was, aligned the newly bourgeois french with the long bourgeois english, and resulted in the entente cordiale.

but, the frontier merely moved east. the same economic forces remained at play.

and, the russians have only ever struggled with this; they really don't get it, they never did. that would seem stupid to them; unbelievable. & yet, it's true.

the last "reset" was really a trojan horse, and the british nearly seized moscow in the midst of putin's naive foolishness. nobody should expect them to repeat that mistake. so, if russia is an opponent, it's because we've insisted they must be, not because they want to be. and, there is a real possibility for peace there, if we decide we want it.

but, read that paine excerpt a second time.

and, a third.

get your head around it. truly.

the chinese are different - they are not competitors, they are an alien species, and they will never see us as anything more than a primitive subspecies of warring tribes that need to be civilized in their image. that can't end well, which is why it's so important to be so careful with them. we need to find that middle point between integration and defense - because, unlike the russians, the chinese will attack if they see an opening.

i remember lashing into trump for not getting it four years ago; many of his comments suggested he hadn't been properly briefed. you can't say that about biden...

what you can say is that he represents a segment of the ruling elite that legitimately has this backwards. and, if this is his foreign policy - play nice with china and get tough on russia - then it's both a recipe for disaster and a contradiction waiting to burst, as the chinese are the most likely opponents in a get-tough-on-russia strategy.

the smart generals should be able to figure out that the russians are always on the right side of history, and that, in the end, we will need them to defeat the chinese.

listen, if we're going to fix the climate, we're going to have to eat less cows, and that means we're going to need to find better sources of b-complex vitamins, as well as vitamin e, if not vitamin a.

goji berries & rose hips are exactly what we ought to be growing more of, to meet the rising need of global nutrition in a way that's actually sustainable.

if you didn't get that.

so, a few observations.

1) raspberries and strawberries have essentially the same anthocyanins. they're the same colour.

in fact, not only do kiwis dominate strawberries, but raspberries dominate strawberries, too.

according to wh foods,
http://www.worldshealthiestfoods.com/genpage.php?tname=foodspice&dbid=39
http://www.worldshealthiestfoods.com/genpage.php?tname=foodspice&dbid=32

it is the case that raspberries beat strawberries, gram-per-gram, on everything except vitamin c (where the strawberries clearly outperform, but lag behind the kiwis) and vitamin b9 (where the strawberries do marginally better than the raspberries). the raspberries have a bit more omega-6, but that seems to come almost unavoidably with the fat soluble vitamins.

so, if i want the red anthocyanins, whatever their value, i'm better off getting them from raspberries than strawberries.

the self page backs that comparison up, as well, although the number are different.

2) blackberries defeat blueberries, gram-per-gram, on everything, including flavonoids. well, blueberries may be a bit better on b1, b3 & b6, but, in the servings i'm talking about, it's the difference between 1% and 2% of the rdi, and i'd consider that a toss-up, relative to error. it's barely statistically noticeable. if you were eating a pound of blueberries at a time, it might be a different analysis. but, i have better sources of b vitamins than berries.

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1848/2
https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2

so, if i want the purple pigments, blackberries are the way to go.

3) blackberries & raspberries are largely interchangeable, with the difference being that blackberries have more than 5x the a, 30% more e, 20% more b9 and 2x the k, while raspberries have about 25% more c and statistically indiscernably higher amounts of b1 & b6.

it would seem like i should go all in on the blackberries, then.

...except that these numbers are sort of misleading, because they're all, in truth, so small. 5*epsilon = epsilon, and these 20-30% increases can be overturned by bad growers, or bad seasons. the difference in k is likely more substantive, but i don't need more k.

4) something i initially missed was black currants (and they have to be the black ones, apparently), which are comparable to blackberries in a & e, but have three times the c of strawberries. also worth noting is that cranberries are higher in e than most, although they are lower in a.

so, you could set up a chart:

	a	c	e
strawberries	0	very high	x
gooseberries	very low	mid	x
blueberries	0	low	2x
raspberries	0	mid	3x
mulberries	0	high	3x
blackcurrants	very low	extremely high	3.3x
cranberries	0	low	4x
blackberries	very low	mid	4x
boysenberries	very low	mid	4.75x
lingonberries	very low	low	5.3x
aronia berries	low	low	5.3x
salmonberries	low	very low	5.4x

so, if the primary focus is vitamin e because you're getting enough c anyways, that chart may be your guiding force, but the reality is that the differences are pretty minor, and when you work in a reasonable amount of error, it's not going to be clear that one is really better than the other. the truth is that none of them are able to give you more than 10% of anything, except c, and some of them can barely do that. so, i'm really reaching on the blackberries as a source of e, due to a deficit of good options.

what that means is that i'm not going to work the raspberries in right away after all, but wait until i've filled in more of the details. none of these fruits are capable of being the primary component of anything with clear nutritional value, at all.

that said, i've pulled a few other things out, and i'm going to repeat myself a little...

there are good answers, apparently. but, they're hard to find. it's the a and the e i'm most concerned about, but i'm about to sort of put it aside for later.

i need to make a lot of calls today, and i haven't eaten yet, and i very much need to.

this is all for 75 g of fruit, to match the strawberries and kiwis.

i'm never the trendy asshole. really. i came very close to getting that tattooed on me, when i was a kid. guess where? yeah. i made the right choice. but i need the a, and if gojis are accessible...

vitamin a
- goji berries - 135%. can i actually find these?
- rosehips - 65%. but, nobody sells them.
- cherries (red) - 20%. this is probably the most realistic choice.
- groundcherries - 10%. i think metro sells these, for real.
- salmonberries - 10%
- aronia berries - 5%
- blackcurrants < 5%
- blackberries < 5%
- boysonberries < 5%
- lingonberries < 5%
- gooseberries < 5%

vitamin b1
- goji berries - 7.5%
- groundcherries - 5%

vitamin b2
- goji berries - 56%
- rose hips - 7.5%

vitamin b3
- groundcherries - 10%
- rose hips - 5%

vitamin b5
- rose hips - 6%

vitamin b9
- boysenberries - 5%
- raspberries <5%
- blackberries <5%
- aronia berries <5%

vitamin e
- rose hips - 22%
- aronia berries - 7.5%
- lingonberries - 7.5%
- salmonberries - 7.5%

- boysenberries - 6%

- cranberries - 5%
- blackberries - 5%
- blackcurrants <5%
- raspberries <5%
- mulberries <5%

ok, i've spent all night making calls about the estrace and i've now left mesages at probably 300 different pharmacies. i hope to get a large number of responses in my mailbox early in the morning.

for all of the time i've spent focusing on my nutrition, i actually haven't eaten in a few days. so, i need to get to that, first.

doug ford is acting like a proper conservative. that's fine. that's expected.

it's the left that has abandoned it's principles, in the face of expediency and mass ignorance.

hey, if i'm the lonely voice railing against this guy, so be it.

where's the left, when it matters?

sucking up to the statist right, like the sellouts they are.

it was always clear that doug ford was a fascist.

here's his chance.

we can't miss ours to flush him down the drain.

https://www.cbc.ca/news/canada/toronto/ontario-covid-statistics-september-17-1.5727727

so, i'm clearing my tabs before i make some calls, which is later than i wanted. this process has taken longer than i expected, which has thrown my whole week off.

here's some links i had put aside and don't want to lose:
adenine (pseudo-b4):
https://www.nal.usda.gov/sites/www.nal.usda.gov/files/ars_purine_content_of_foods.pdf
https://www.jstage.jst.go.jp/article/bpb/37/5/37_b13-00967/_html

inositol (pseudo-b8):
https://www.researchgate.net/publication/15783165_Myo-inositol_content_of_common_foods_development_of_a_high-myo-inositol_diet
https://link.springer.com/content/pdf/10.1007/BF02669968.pdf

taurine (pseudo-b14)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813349/

ubiquinone (pseudo-q1):
https://www.researchgate.net/publication/42346563_Coenzyme_Q10_Contents_in_Foods_and_Fortification_Strategies
https://www.researchgate.net/publication/12743925_Coenzyme_Q10_in_health_and_disease
https://en.wikipedia.org/wiki/Coenzyme_Q10

pqq (pseudo-q2)
https://www.fda.gov/media/108768/download
https://www.sciencedirect.com/topics/medicine-and-dentistry/pyrroloquinolinequinone

salicylic acid (pseudo-s)
http://www.food-info.net/uk/qa/qa-fi27.htm
https://www.slhd.nsw.gov.au/rpa/allergy/research/salicylatesinfoods.pdf

i don't want to grow them, either.

not a block from the 401.

the air & soil just isn't safe.

i can get them in detroit, it looks like.

https://detroitflightpathfarm.square.site/product/rosehips-whole/99

so, if the intent was to get a source of c (initially strawberries, then expanded to strawberries & kiwis, and now reduced strictly to kiwis) with a b-complex soy protein drink (boosted with a banana), why don't i also seek a specific source of a and e, too?

what are the highest quantity of each vitamin i can find?

this is all for 75 g of fruit, to match the strawberries and kiwis.

vitamin a
- rosehips  - 65%. but, nobody sells them.
- loquats - 23%. again....
- pitanga - 22%. still...
- cherries (red) - 20%. this is probably the most realistic choice.
- apricots - 18%,
- groundcherries - 10%   ?

vitamin b1
- pineapple - 6%

vitamin b2
- rose hips - 7.5%

vitamin b3
- groundcherries - 10%   ?
- rose hips - 5%

vitamin b5
- rose hips - 6%
- raspberries - 5%

vitamin b6
- pineapple - 5%

vitamin b7
- raspberries - 5%

vitamin b9
- blackberries  or  raspberries - 4%

- pineapple - 3.5%

vitamin e
- rose hips - 22%
- cranberries - 6%
- blackberries or raspberries - 4%

===========

i have enough c & enough k. there's no plant source of d.

if i could find some rose hips, they're exactly what i want - that gets me over 40% in both a & e, just for breakfast. if i add cherries, i'm over 60% a. and raspberries, or blackberries, will get me close to 50% e. but, if i just boost the rosehips to 100 g or 150 g, that's even better.

i already knew i needed eggs for b-complex. they're coming. they're good for the balance, too.  but, it makes more sense to have two bananas than do things like bring in pineapple, if i have to. and, i'll get what i need in the various schemes i've concocted.

i need to make some calls, but that's what i'm looking at in filling this out.

why don't i go for avocado toast?

because avocados have a terribly high amount of omega-6s.

and, frankly, they taste like shit.

just to clarify on some of these pseudo-vitamins...

just because they're not "vitamins", and just because your body can produce them on it's own, doesn't mean they aren't healthy, or that you shouldn't seek them out. i'm a little unhappy with some of the literature i'm reading that more or less discards inessential nutrients as useless.

every time you convert glucose to inositol, for example, that costs energy, and doubly so because you're converting glucose. if you gave your body the inositol so it doesn't have to convert it, you could use that energy for something else, like thinking (which is actually, biochemically, true). and, you'd have more glucose to do it with.

i don't know how i'm going to react to these things, yet, in the end. i could add up the numbers, decide they're fine and leave it at that. i could even try to decrease intake of some things.

so, if i work this through and decide i'm taking a choice on some flavonoid that i can only get in decent concentrations from strawberries, then, yeah, they're coming back. sure.

i don't at this point think that's likely. we'll see, though.

so, i'm going to leave strawberry in the matrix for now and strike it out.

this is the new update, with twice the kiwi.

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.

	banana 8"	strawberries 75 g	kiwi 2*75 g	soy milk 250 ml	cherry ice cream 200 ml	red pepper 1	tomato 1	caesar 200 ml	eggs 2	cheese 50 g	margarine 1 tbsp	whole wheat bread + germ 1 slice	sum
a	2	0	2*1=2	10	13	-	-	-	-	-	-	-	-
b1 thiamine	3	2	2*1=2	8	5	-	-	-	-	-	-	-	-
b2 [aka g, j] riboflavin	6	1	2*1=2	25	10	-	-	-	-	-	-	-	-
b3 niacin	5	2	2*1=2	10	1	-	-	-	-	-	-	-	-
b4* adenine (mg)	1.63	0.375	2*0.3=0.6	19.3	0	-	-	-	-	-	-	-	-
b5 pantothenic acid	5	2	2*1=2	15	5	-	-	-	-	-	-	-	-
b6 pyridoxine	25	2	2*2=4	6	1	-	-	-	-	-	-	-	-
b7 [aka h] biotin	10	2.5	?	30	1	-	-	-	-	-	-	-	-
b8* inositol (mg) (myo or lipid)	10	10	2*102=204	25	5	-	-	-	-	-	-	-	-
b9 [aka m, b11, r] folic acid	7	4.5	2*6=12	6	1	-	-	-	-	-	-	-	-
b10* pABA	~0	~0	~0	>0	~0	-	-	-	-	-	-	-	-
b12 [aka t] cyanocobalamin	0	0	0	50	20	-	-	-	-	-	-	-	-
b13* orotic acid (mg)	~0	~0	~0	~0	20	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	-	-	-	-	-	-	-	-
b16* choline	2	1	2*1=2	11	5	-	-	-	-	-	-	-	-
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	-	-	-	-	-	-	-	-
c	20	74	2*117=234	4	0	-	-	-	-	-	-	-	-
d	0	0	0	45	0	-	-	-	-	-	-	-	-
e	1	1.5	2*10=20	0	2	-	-	-	-	-	-	-	-
f1* linoleic acid omega-6 (g)	.0626	.09	2*.187=0.374	1.5	.300	-	-	-	-	-	-	-	-
f2* alphalinoleic acid omega-3 (g)	.0367	.065	2*.0319=.0638	0.2	.200	-	-	-	-	-	-	-	-
k	1	1	2*38=78	5	0	-	-	-	-	-	-	-	-
q1* coenzyme q10 (mg)	.136	.075	2*.0375=.075	.625	.0308	-	-	-	-	-	-	-	-
q2* pyrroloquinoline  quinone (mu-g)	1.768	?	2*2.025=4.05	.063	.2101	-	-	-	-	-	-	-	-
q3* queuine (mu-g)	?	?	?	?	?	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	2*~0.375=~.075	~0	~0	-	-	-	-	-	-	-	-

* not really.

- so nice vanilla soy milk
- chapman's black cherry ice cream

what's the conclusion with the fruit bowl?

a - 26---->27%
b1 - 18% (still)
b2- 43% (still)
b3 - 19%---->18%
b5 - 28%----->27%
b6 - 36% (still)
b7 - 43.5%----->41% (+ 2x unknown kiwi amount)
b9 - 24.5%----->26%
b12 - 70% (still)
choline - 20% (still)
c - 215%  ----> 258%
d - 45%  (still)
e - 14.5% ----> 23%
omega-6: 2.1396 g ----> 2.2366 g
omega-3: 0.5336  g -----> 0.5005 g
ratio: 4:1 ---->4.5:1  <----- still not terrible
k - 45% ----> 84%

those a & b values are basically the same. i was going to need to boost them, anyway. but, that's a good increase of e at a minimal cost of omega-6, and a bit more c, too.

they're trace and probably matter little, but kiwis actually have more common phytoestrogens than strawberries. and, they cost less.

i'm also probably going to bring back the raspberries and drop the blueberries; if i were to double the amount of raspberries at the expense of blueberries, i would get another step towards the b and get closer to the e.

again: i could change my mind if i decide there is some specific absorbable material that is best found in strawberries.

but, for now, that doesn't seem like the best approach due to the fact that they're essentially dominated by the kiwis.