next in the list is the cereal.

you can see why i went with the meal replacement as a supplement - while the vector is a good choice overall, it's low on b1, b2 & b3, which the supplement has a lot of. so, they kind of worked together to get me pretty close pretty much across the board; neither alone would have done that, and i wanted to avoid mixing two types of cereal. while there were other options that were high in those vitamins, they were low in everything else. so, if i had picked up a bran flake type cereal, it would have given me tons of b1, but i'd be low on the other bs, and on d & e, as well. i had the same kind of concern with the b3.

i've been over this: what i want doesn't seem to exist. or, not at the store, anyways. i'm going to need to go looking for it online...

the other option is - if i just put some yeast in, right? well, what's it going to taste like to put this cheesy, salty thing in your fruit bowl, though? it rather find good cereal.

so, this works for the next few days, but i'd like to do a little better. 

the bottom line is that i'm in the yellow or green for everything except b5 & b9 (and choline, which you can really only get in eggs). so, i'm almost there. and, what can get me there?

i looked it up and came up with a clear answer: what can get me there is an avocado.

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

	fruit bowl (08:00)								pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	ban ana 2*8" 2* 136 g	avo cado 1	kiwi 2* 75 g	soy milk 250 ml	cher ry ice cream 200 ml	break fast esstls van straw 1 pckt 40 g	vector fort cereal 55 g	sum	red pep per 3"x4" 175 g	dur um wht fet 100 g + h20	med ched chse 60 g	carrot 8" 72 g	hulled hemp seed 10 g	yog dress or canola oil caesar (for e)	nut. yeast 1 tsp	sum	fried eggs 2*70g	med ched cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	meat rep. ??	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
a (fat sol)	4	0	2	10	13	50	15	94 ret:88 car:6	103	1	30	241	0	-	-	375 ret:30 car:345	21	15	10	0	-	-	46 ret:46 car:0	0	4	4 ret:4 car:0	519 ret:168 car:351
b1 thiamin	6	2	2	8	5	50	20	91	6	84	1	3	11	-	106	211	6	.5	0	10.5	-	-	17	8	3	11	330
b2 [g, j] riboflavin	12	1	2	25	10	60	24	133	8	41	13	2	2	-	95	161	42	6.5	0	3	-	-	51.5	32	10	42	387.5
b3 niacin	10	2	2	10	1	25	36	84 nat:13 fort:71	8	66	0	4	6	-	47	131 nat:18 fort:113	1	0	0	6.5	-	-	7.5 nat:1 fort:6.5	8	4	12 nat:8 fort:4	234.5 nat:40 fort:194.5
b4* adenine (mg)	3.26	0.375	0.6	19.3	0.9735	-	-	24.1335	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid	10	2	2	15	5	8	19	59	5	8.5	2.5	2	1	-	2	21	21	1	0	5	-	-	27	20	4	24	131
b6 pyridoxine	50	2	4	6	1	4	25	90	24	7	2.5	5	3.5		80	122	12	1	0	3.5	-	-	16.5	0	2	2	230.5
b7 [h] biotin (rdi: 35 mcg)	20	2.5	?	30	1	0	86	137	16.5	1	3	12	8	-	-	40.5	65	1.5	13	3	-	-	82.5	?	12	12	272
b8* inositol (mg) (myo or lipid)	20	10	204	25	5	0	-	254	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid	14	4.5	12	6	1	0	34	67	19	71	3	3	3	-	10	109	18	1.5	0	5	-	-	24.5	4	2	6	206.5
b10* pABA	~0	~0	~0	>0	~0	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin	0	0	0	50	20	30	0	100	0	0	8.5	0	0	20+	22	30.5	33	4	0	0	-	-	37	0	20	20	187.5
b13* orotic acid (mg)	~0	~0	~0	~0	20	-	-	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	-	-	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	-	-	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline	4	1	2	11	5	0	-	22	2	2.5	2	1	-	-	-	7.5	68	1	0	2	-	-	71	3	4.5	7.5	108
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	40	74	234	4	0	50	25	353	350	0	0	7	0	-	-	357	0	0	0	0	-	100+	100+	0	0	0	810+
d (fat sol)	0	0	0	45	0	0	6	51	0	0	2	0	0	20+	-	2	12	1	30	0	-	-	43	0	18	18	114
e (fat sol)	2	1.5	20	0	2	0	36	60	13	1	1	2	7	30+	-	24	9	.5	20	1.5	-	30+	31	0	0	0	115
f1* linoleic acid omega-6 (g)	0.1252	.09	0.374	1.5	.300	~0	1.2	3.4992	.0738	.540	.3462	.0828	2.87	-	~0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	13.6151
f2* alphalinolenic acid omega-3 (g)	0.0734	.065	0.0638	0.2	.200	~0	0.2	0.7372	.041	.024	.219	.0014	.93	-	~0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	3.6601
f1:f2 ratio	-	-	-	-	-	-	-	4.75	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.72
k (fat sol)	2	1	78	5	0	0	-	85	10	1	1	12	0	-	-	24	9	.5	10	.5	-	-	20	0	2	2	131
q1* coenzyme q10 (mg)	0.272	.075	0.075	.625	.0308	-	-	1.0028	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	3.536	?	4.05	.063	.2101	-	-	7.8591	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	~0.075	~0	~0	-	-	~0.75	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 100% of pre-formed + 300% of convertible, total daily. 50% + pre-formed per meal.

- d: 50% + per meal, 150% total

- e: 50% + per meal, 150% total

- k: should not exceed 100%/meal 

water soluble (bs & c):

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

incomplete requirements legend:

>300% without meeting 100%/meal

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

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

<=50% each meal    [<100% total]

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

- carnation breakfast essentials variety pack (for now)

- irrestibles brand olive canola oil

- selection brand pasta [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream

- 250 ml soy milk  [but double it?]

- 40 g (1 packet) of breakfast essential meal replacement

- 55 g of vector cereal

- 1 avocado
+

- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries

- banana peel + soy smoothie

- red cherries <------------- a

- ground cherries  <------- a, b1, b3

- rosehips (if locatable)  <------------ a, b2, b3, b5, e

- fresh goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:

- 100 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- yogurt dressing or canola oil caesar dressing

- 1 tsp nutritional yeast

- glass of pasta water 

+

- tomatoes

- flax seeds (ground!) (probably not) 

- spirulina 

- tahini  

- macademia nuts 

- croutons

- tomato powder 

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

- one tbsp of imitation bacon bits (isoflavones, maybe_

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

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

- shittake mushrooms <------b5

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

- kalamata olives (probably not necessary for e) 

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

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

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

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

- 30 g sliced medium cheddar cheese [6 slices]

+

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

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

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

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

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

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

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

- tomato juice (likewise)

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

4) coffee

~ 700 ml [2 mugs] [strong] 

- with 100 ml chocolate soy [50 ml/mug]

weekly:

1) banana peel smoothie:
- 14 banana peels

- red pepper seeds from 7 peppers [soak? pre-grind? figure this out.]

- chocolate soy

- cherry ice cream

- strawberry tops

==========

the list of everything i need to get.

added are green

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

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

15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

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

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

carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese

9) betaine (more than a choline precursor?)

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin

flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide

flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin

flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin

isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol

5) coumestrol

& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid

there's a school around the block from here, and every time i've walked by, i've seen hardly anybody wearing masks - in contrast to stores, where essentially everybody is wearing one. that is of course completely backwards, in terms of what actually makes sense in reducing the spread of the virus.

look at this.

this is an anti-mask protest.

listen - i know that some of the groups marching here are not groups i'd readily identify with, but i at least agree with them in their opposition to the mask laws, and i'm absolutely on their side, with this particular issue. but, those crowds are big enough to potentially spill over, and that's really my interest, here.

i was tipped off to this by reacting to the clampdown. i had no idea. it was just the only thing that made sense, and sure as shit...

but, how close to critical mass are they?

and, can they be co-opted?

so, this is why they're passing fascist laws in quebec.

no media coverage.

solidarity.

this was the actual reason i voted for them in 2015.

a little slow on the draw, but better late than never. let's hope they get this off the ground and get some actual transitioning done.

https://www.cbc.ca/news/politics/trudeau-infrastructure-pandemic-recovery-mckenna-1.5746029

you censor those words, google, and you're asking for trouble.

i'm fairly timid.

and, i'm not even in quebec...

but, you censor those words on the ground, and you're going to end up with a plexiglass sandwich.

that goes for twitter & facebook, as well: don't you censor those words. don't you even think about it...

ok, it worked the second time.

my position is clear enough: vive le quebec libre!

lol.

i'm not allowed to post vive le quebec libre.

i guess i'm supposed to want quebec to die in slavery.

my position is clear enough: vive le quebec libre!

yeah, here we go. again.

i thought it was just a few scragglers like everywhere else. not in quebec...

the more the cops beat this down, the harder the people will push back. but, legault is a thug.

we've seen this before, and it always ends in riots and harsh police repression.

these measures are outrageous infringements on civil liberties, and quebeckers would be right to flat out revolt against them.

this is starting to look like they're actually trying to prevent an uprising.

and, this is the stupid way to do it, which will probably backfire. 

quebeckers have historically deeply resented these kinds of restrictions, and not reacted well to them. this area is a tinderbox of dissent, and coming down on them like this is bound to just fuel resentment.

there's a long, long history of this, going back to the 17th century. but, the most recent example was the student strike, which was notionally for lower tuition but which rapidly became a popular resistance movement against the sitting government.

you'd think they'd learn, but they never do, and they keep being authoritarian, and quebeckers keep revolting. historians always take the side of the masses, too. it's baffling, really.

https://montreal.ctvnews.ca/quebec-police-given-telewarrant-system-to-enforce-new-lockdown-orders-1.5127893

so, i'm adding three items to the fruit bowl, for now - 

1) i thought it was the house 'compliments' brand for breakfast mix that i was looking at, but it was actually a carnation brand item. one of these packets has 21 g of sugar, which is about the same as a banana. this was less than i thought at a higher price than i thought, but i picked it up for now, and we'll see if i stick with it. but, i thought it had d & e, too. did i even get the right one? i'm going to double check next time i'm in there.

2) vector cereal. this should fill in the rest, and actually has less sugar than the breakfast meal. i think i'm more likely to stick with this, but we'll see.

3) i looked through the data when i clarified it, and what i was missing, and realized that an avocado almost perfectly solves the problem. i'm aware of the 6:3 ratio, but i seem to be low on total 6s anyways. i found some for cheap, so i bit. i don't even know if i'm going to even like it....but, it's an idea....let's try it...

this breakfast is now fully nutritionally complete, and i hope it's at minimal cost for things like saturated fat and sugar, although i know i'll need to work that out in the end. that said, i'm not totally happy with it.

i'm still toying with adding something like cranberries to boost total e, but i don't think i'm going to need it. so, i'm overwriting strawberries with avocados.

let's get the breakfast replacement in first, and where does it get me?

i'm in the orange for b1, & the green for b2 & b12....and that is all. it seems minor. but, there just wasn't a complete source, and it was necessary to balance out the cereal. at least for now.

i'm skeptical about this. we'll see.

i bought the three flavour packet but i'm realizing i should avoid the chocolate due to a higher saturated fat count. if i stick with this, i'll go for vanilla or strawberry. the packaging says the vanilla & strawberry have 0.1 g of total fat per package, with 0 saturated and 0 trans. it doesn't specify further. so, i'm going to just ignore it - and put it in the chart with a ~0.

i also misread the packaging. at 40 packages for $7.50, this was economical. at 10 packages for $7.50, it's less so. but, i'm again wondering if i bought the right thing...i could have sworn it said 40 packets initially, and i could have sworn it said "compliments".

it's high in protein, but that doesn't actually do anything. i mean, you need the amino acids for proper cellular function, and the rest just gets converted to sugar.

as mentioned, the sugar in the packets isn't bad - it's comparable to a banana. but, i'm going to need to keep an eye on that and it's probably going to be the reason i look for something else.

i checked out the baby food, and it just didn't do it. but, i could always order something if i find the right combo. for now, this is what i'm doing - it made the numbers add up, so i'm trying it.

i'm going to try my first one fairly soon and we'll see what i think...

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

	fruit bowl (08:00)								pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	ban ana 2*8" 2* 136 g	avo cado 1	kiwi 2* 75 g	soy milk 250 ml	cher ry ice cream 200 ml	break fast esstls van straw 1 pckt 40 g	vector fort cereal 55 g	sum	red pep per 3"x4" 175 g	dur um wht fet 100 g + h20	med ched chse 60 g	carrot 8" 72 g	hulled hemp seed 10 g	yog dress or canola oil caesar (for e)	nut. yeast 1 tsp	sum	fried eggs 2*70g	med ched cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	meat rep. ??	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
a (fat sol)	4	0	2	10	13	50	-	79 ret:73 car:6	103	1	30	241	0	-	-	375 ret:30 car:345	21	15	10	0	-	-	46 ret:46 car:0	0	4	4 ret:4 car:0	504 ret:153 car:351
b1 thiamin	6	2	2	8	5	50	-	71	6	84	1	3	11	-	106	211	6	.5	0	10.5	-	-	17	8	3	11	310
b2 [g, j] riboflavin	12	1	2	25	10	60	-	109	8	41	13	2	2	-	95	161	42	6.5	0	3	-	-	51.5	32	10	42	363.5
b3 niacin	10	2	2	10	1	25	-	48 nat:13 fort:35	8	66	0	4	6	-	47	131 nat:18 fort:113	1	0	0	6.5	-	-	7.5 nat:1 fort:6.5	8	4	12 nat:8 fort:4	198.5 nat:40 fort:158.5
b4* adenine (mg)	3.26	0.375	0.6	19.3	0.9735	-	-	24.1335	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid	10	2	2	15	5	8	-	40	5	8.5	2.5	2	1	-	2	21	21	1	0	5	-	-	27	20	4	24	112
b6 pyridoxine	50	2	4	6	1	4	-	65	24	7	2.5	5	3.5		80	122	12	1	0	3.5	-	-	16.5	0	2	2	205.5
b7 [h] biotin (rdi: 35 mcg)	20	2.5	?	30	1	0	-	51	16.5	1	3	12	8	-	-	40.5	65	1.5	13	3	-	-	82.5	?	12	12	186
b8* inositol (mg) (myo or lipid)	20	10	204	25	5	0	-	254	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid	14	4.5	12	6	1	0	-	33	19	71	3	3	3	-	10	109	18	1.5	0	5	-	-	24.5	4	2	6	172.5
b10* pABA	~0	~0	~0	>0	~0	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin	0	0	0	50	20	30	-	100	0	0	8.5	0	0	20+	22	30.5	33	4	0	0	-	-	37	0	20	20	187.5
b13* orotic acid (mg)	~0	~0	~0	~0	20	-	-	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	~0	~0	2	-	-	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	~0	0?	~0	-	-	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline	4	1	2	11	5	0	-	22	2	2.5	2	1	-	-	-	7.5	68	1	0	2	-	-	71	3	4.5	7.5	108
b20* [aka I] l-carnitine	~0	~0	~0	~0	5	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	40	74	234	4	0	50	-	328	350	0	0	7	0	-	-	357	0	0	0	0	-	100+	100+	0	0	0	785+
d (fat sol)	0	0	0	45	0	0	-	45	0	0	2	0	0	20+	-	2	12	1	30	0	-	-	43	0	18	18	108
e (fat sol)	2	1.5	20	0	2	0	-	24	13	1	1	2	7	30+	-	24	9	.5	20	1.5	-	30+	31	0	0	0	79
f1* linoleic acid omega-6 (g)	0.1252	.09	0.374	1.5	.300	~0	-	2.2992	.0738	.540	.3462	.0828	2.87	-	~0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	12.4151
f2* alphalinoleic acid omega-3 (g)	0.0734	.065	0.0638	0.2	.200	~0	-	0.5372	.041	.024	.219	.0014	.93	-	~0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	3.4601
f1:f2 ratio	-	-	-	-	-	-	-	4.28	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.59
k (fat sol)	2	1	78	5	0	0	-	85	10	1	1	12	0	-	-	24	9	.5	10	.5	-	-	20	0	2	2	131
q1* coenzyme q10 (mg)	0.272	.075	0.075	.625	.0308	-	-	1.0028	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	3.536	?	4.05	.063	.2101	-	-	7.8591	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	~0.075	~0	~0	-	-	~0.75	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 100% of pre-formed + 300% of convertible, total daily. 50% + pre-formed per meal.

- d: 50% + per meal.

- e: 50% + per meal.

- k: should not exceed 100%/meal 

water soluble (bs & c):

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

incomplete requirements legend:

>300% without meeting 100%/meal

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

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

<=50% each meal    [<100% total]

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

- carnation breakfast essentials variety pack (for now)

- irrestibles brand olive canola oil

- selection brand pasta [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream

- 250 ml soy milk  [but double it?]

- 40 g (1 packet) of breakfast essential meal replacement

- 55 g of vector cereal

- 1 avocado
+

- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries

- banana peel + soy smoothie

- red cherries <------------- a

- ground cherries  <------- a, b1, b3

- rosehips (if locatable)  <------------ a, b2, b3, b5, e

- fresh goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:

- 100 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- yogurt dressing or canola oil caesar dressing

- 1 tsp nutritional yeast

- glass of pasta water 

+

- tomatoes

- flax seeds (ground!) (probably not) 

- spirulina 

- tahini  

- macademia nuts 

- croutons

- tomato powder 

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

- one tbsp of imitation bacon bits (isoflavones, maybe_

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

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

- shittake mushrooms <------b5

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

- kalamata olives (probably not necessary for e) 

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

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

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

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

- 30 g sliced medium cheddar cheese [6 slices]

+

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

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

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

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

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

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

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

- tomato juice (likewise)

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

4) coffee

~ 700 ml [2 mugs] [strong] 

- with 100 ml chocolate soy [50 ml/mug]

weekly:

1) banana peel smoothie:
- 14 banana peels

- red pepper seeds from 7 peppers [soak? pre-grind? figure this out.]

- chocolate soy

- cherry ice cream

- strawberry tops

==========

the list of everything i need to get.

added are green

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

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

15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

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

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

carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese

9) betaine (more than a choline precursor?)

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin

flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide

flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin

flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin

isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol

5) coumestrol

& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid