|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|
|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|
|Pantothenic Acid (mg)||5|
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.
?: 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 increased to 38g
?: Fiber profile: 25% soluble, 75% insoluble (Source missing)
!: Added 300mg max to cholesterol
!: 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).