| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2115 | |
| Carbohydrates (g) | 264 | |
| Protein (g) | 132 | |
| Total Fat (g) | 59 | |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 23.9 | |
| Polyunsaturated Fat (g) | 11.95 | |
| Omega-3 Fatty Acids (g) | 1 | |
| Omega-6 Fatty Acids (g) | 1 | |
| Total Fiber (g) | 38 | |
| Soluble Fiber (g) | 9.5 | |
| Insoluble Fiber (g) | 28.5 | |
| Cholesterol (mg) | 0 | 350 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 10000 |
| Vitamin B6 (mg) | 1.7 | 25 |
| Vitamin B12 (ug) | 3 | 2000 |
| Vitamin C (mg) | 120 | 2000 |
| Vitamin D (IU) | 600 | 10000 |
| Vitamin E (IU) | 14.9 | 333 |
| Vitamin K (ug) | 120 | |
| Thiamin (mg) | 1.4 | 100 |
| Riboflavin (mg) | 1.7 | 40 |
| Niacin (mg) | 18 | 35 |
| Folate (ug) | 300 | |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 50 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 8 |
| Chloride (g) | 3.4 | |
| Chromium (ug) | 35 | |
| Copper (mg) | 1.5 | 5 |
| Iodine (ug) | 150 | 600 |
| Iron (mg) | 9 | 60 |
| Magnesium (mg) | 400 | 750 |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 3 |
| Potassium (g) | 4.7 | |
| Selenium (ug) | 60 | 300 |
| Sodium (g) | 2.4 | 6 |
| Sulfur (g) | 2 | |
| Zinc (mg) | 11 | 40 |
Target group. Male; approx. 180-183cm tall; 72-74kg; baseline diet (little to no exercise)
Heavily modified version of the 2012 Nordic Nutrition Recommendations (NNR). Alterations made based on (1) U.S. government DRI; (2) Wiki-info on each substance; (3) Official Soylent guidelines; (4) Soylent Discourse / Reddit suggestions.
Calories. 2,115 kcal
Macronutrients. 50:25:25 ratio (why?)
= Total: 2,115 kcal.
Fat profile.
?: Saturated fat: 0g. Do we not need at least a miniscule amount?
!: Omega-3 to Omega-6 ratio: Aiming for a 1:1 relationship (again, why? I heard it on the Internet)
!: I used to have max values on mono (47.8) and poly fat (23.9), but I can't seem to figure out why, so I've deleted them until I find a source.
?: According to this, "We are seeing the potential for negative effects at really high levels of omega-3 fatty acid consumption."
Fiber.
!: Fiber increased to 38g
?: Fiber profile: 25% soluble, 75% insoluble (Source missing)
Cholesterol.
!: Added 300mg max to cholesterol
Micronutrients.
!: Added max to choline, 3500mg
!: Upped biotin to 50ug (Rob recommends 300ug ...)
!: Added 5mg pantothenic acid (B5). Again, very shy compared with Rob's 10ug/day.
!: Upped folic acid to 400ug
!: Added 40mg max to riboflavin
!: Added 100mg max to thiamin
!: Added 120ug of Vitamin K
?: Consider doubling Vit. E
!: Vitamin D upped to 600 IU; Max. increased to 10,000 IU (NNR: 4,000 IU). "In healthy adults, sustained intake of more than 1250 μg/day (50,000 IU) can produce overt toxicity after several months" [Wiki]
!: Added 2000mg max to Vit. C
!: Upped Vit. C to 120mg (Winter is coming)
Biotin. "Biotin deficiency is rare because, in general, intestinal bacteria produce biotin in excess of the body's daily requirements"
!: Upped Vit B12 to 3ug (very non-toxic; Rob's is 6ug)
!: Added 2000ug max to B12
!: Slight boost in B6 to 1.7ug (somewhat toxic)
?: Unsure about Vit A, it's fat-soluble so don't want to get that wrong
!: Zinc: "Excessive absorption of zinc suppresses copper and iron absorption." (levels of 100-300mg)
!: Upped zinc to 11mg (adjusted max to 40mg like Rob's.)
!: Increased sulfur to 2g (is this necessary?)
!: Increased potassium to 4.7g (Rob: 3.5g)
!: Increased phosphorous to 0.7g.
!: Added molybdenum 45ug (max 2000ug)
!: Added manganese 2.3mg (max 11mg)
!: Added magnesium 400mg, max 750mg
!: Increased copper to 1.5mg
!: Added 35ug chromium
?: Chloride: Unsure. Follow Rob on this point and set DRI at 3.4g and no UL.
!: Changed calcium to 1g (AI).
