Multiple Chemical Sensitivity Etiology
Airway Genetics and Ambient Combustion Aerosol
NutriEnergiVegigram Max, Preface, 4 Part MCS and Nutrition Consensus, Added Splash I-VI, 500 References, Index - ACA, GSAA, SRPE, SJF, LE - Health or Disease
31. Vegigram Mini (Max Fwd V) MCS 2021 Exclusive
Score 5-1 Best to Worst - Quantity to Meet RDA (Vakur Bor 2010, DRI 2006, Rousseau 2004, RDA 1989, [DRI, RDA: Food & Nutrition Board, Institute of Medicine, National Academies])
5 - 1 lb (16oz); 4 - 1 lb + 1 lb score 2 or more; 3 - 2 lbs or 1 + 1 score 3 or more; 2 - 1 lb + 1 lb score 4 or 5; 1 - 1 lb + 1 lb score 5
Score - digestive column, 10-1 best to worst, transit time usually 36-42 hours
10 - good; 9, 8 - increased osmotic load, looser; 7 - may be somewhat harsh; 6 - discomfort or cramping; 5 - unpleasant or suboptimal fiber; 4 - coating, bloating; 3, 2, 1 - discomfort or cramping; Bo - body odor
Calcium, Sodium, Potassium, C, B2, Folate, A, E, K, 18.3 N-3 Linolenic
Score 5-1 Score 10-1
3.5 oz Ca So Po C B2 Fo A E K N-3 Digestive
Collard greens (Cg) 5 3 4 3 5 5 5 5 5 3 10
Kale (K) 4 3 4 5 4 1 5 2 5 3 10
Turnip greens (Tg) 5 3 3 4 4 5 5 5 5 3 7
Brussels sprouts (Br) 2 2 4 5 5 5 2 2 4 3 8
Cauliflower (C) 2 3 2 4 4 4 1 1 1 3 8
Spinach (Sp) 5 5 4 2 5 5 5 5 5 5 5
Broccoli florets Bf) 3 3 4 5 5 4 3 4 4 3 5
Broccoli (B) 3 3 2 4 4 4 2 4 4 2 5,6
Cabbage (Cab) 3 1 1 4 2 3 1 1 1 4 6
Green Beans (Gb) 3 1 2 2 5 1 1 1 3 2 5
Sweet potatoes (Swp) 3 4 5 3 5 1 1 2 1 1 5
Carrots (Cr) 2 5 3 1 1 2 5 3 2 1 6
Potatoes (Po) 1 1 5 2 1 1 1 1 1 1 5
Turnips (T) 2 4 2 1 1 1 1 1 1 3 5
Tomatoes (Tm) 1 1 3 2 1 1 2 2 2 1 6
Green Peppers (Gp) 1 1 2 5 1 1 1 1 2 1 ?
Zucchini (Sz) 1 1 4 2 4 2 2 1 1 2 ?
Cucumbers (Cu) 1 1 1 1 1 1 1 1 2 1 ?
Celery (Ce) 3 5 4 1 3 3 1 1 3 1 ?
Pumpkin (Pk) 2 1 3 1 2 1 5 3 3 1 4
Winter squash (Ws) 2 1 3 1 1 2 5 5 1 1 4?
Corn (CN) 1 1 3 1 3 3 1 1 1 1 4
Cilantro (Ci) 4 4 5 3 5 4 5 5 5 1 3
Ca So Po C B2 Fo A E K N-3 Digestive
Parsley (P) 5 5 5 5 5 5 4 2 5 1 2
Head lettuce (HL) 1 1 1 1 1 2 1 1 1 2 2
Leaf lettuce (LL) 2 3 3 2 4 3 4 1 4 2 3
Mustard greens (Mg) 5 3 1 3 2 5 4 4 5 1 1
Fruit - excessive fructose and low in nutrients, juices result in osmotic load and wash out, and bananas have most fiber and digestion resistant starch (RS) - but suboptimal.
Banana (Ba) 1 1 4 1 3 1 1 1 1 1 5
Cantaloupe (Ca) 1 2 4 4 1 2 3 1 1 2 8,5
Apple sauce (As) 1 1 2 1 1 1 1 1 1 1 8,5
Grape juice (Gj) 1 1 2 1 2 1 1 1 1 1 8
Orange juice (Oj) 1 1 3 4 1 4 1 1 1 1 8,3
30. Nutrigram
RDA - recommended dietary allowance, R2500 - brown rice 2500 kcal, Cg 16 - collard greens 16 oz K16 - kale 16 oz, TF6 - light tuna in water/ salt 6 oz
Adapted from USDA SR28 composition data
Macronutrients grams kcal(calories)
R2500 Cg 16 K16 TF6 Total Total % of kcal
carb 517 24 25 - 566x4 2264 79
fat 20 2 2 1 25x9 225 8
protein 47 10 8 36 101x4 404 13
fiber 40 15 9 - 64
Kcal 2436 154 150 153 2893
(gram/calorie conversion rounded)
Micronutrients
Rice Most RDA Total R2500 Cg16 K16 TF6
mg iron 10 23 9 5 7 2
magnesium 350 1182 966 91 80 45
phosphorous 800 2406 1866 137 125 278
zinc 15 17 14 1 1 1
copper 1.5-3.0 3.2 2.2 .2 .7 .1
manganese 2.0-5.0 13 9 2 2 .02
mcg selenium 70 347 205 2 4 136
mg B1 1.5 2.5 2.1 .2 .2 .05
niacin 19 60 33 3 2 22
pantothenic acid 5 6.5 5 1 .2 .3
B6 2.0 5.0 3.2 .6 .6 .6
18.2 N-6 linoleic 5-10 to 1 7.7 6.9 .4 .4 .01
ratio over N-3, 7.7 (N-6) 1.2 (N-3 below) is 6 to 1 ratio
Veg Most RDA Total R2500 Cg 16 K16 TF6
mg calcium 800 1338 225 685 410 18
sodium less than 1500 491 13 73 105 300
better under 1000
potassium 2000-4700 3381 966 960 1050 405
(78 per 100 Kcal)
C 200 280 - 100 180 -
B2 1.3 1.5 .6 .5 .3 .12
mcg folate 200 580 90 424 59 7
mcg rae A 1000 5051 - 1851 3105 95
mg E 10 11.3 33 4 4 -
mcg K 120 5752 13 2006 3737 -
18.3 N-3 linolenic 1.1-1.6 1.2 .30 .49 .47 -
much of N-3 is converted to omega 3 (EPA and DHA)
preformed omega 3 may be lower than below due to drain losses:
N-3 EPA .095 .095
N-3 DHA .388 .388
mcg B-12 2.4 (RDA) 5.1 5.1
4-7 Vakur Bor 2010
Parboiled "minute" brown rice is unsafe - antioxidants lost and form altered in processing.
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