| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 1850 | 2000 |
| Carbohydrates (g) | 200 | 250 |
| Protein (g) | 60 | 110 |
| Total Fat (g) | 60 | 75 |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 2.68 | 21 |
| Omega-3 Fatty Acids (g) | 3 | |
| Omega-6 Fatty Acids (g) | 3 | |
| Total Fiber (g) | 25.9 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
Nutrient amounts reviewed by:
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 10000 |
| Vitamin B6 (mg) | 1.3 | 200 |
| Vitamin B12 (ug) | 2.4 | |
| Vitamin C (mg) | 90 | 2000 |
| Vitamin D (IU) | 600 | 4000 |
| Vitamin E (IU) | 22.5 | 1500 |
| Vitamin K (ug) | 80 | 140 |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | 3000 |
| Folate (ug) | 320 | |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1 | 2.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 35 | |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 95 | 1100 |
| Iron (mg) | 8 | 45 |
| Magnesium (mg) | 400 | |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.58 | 4 |
| Potassium (g) | 2.7 | |
| Selenium (ug) | 55 | 400 |
| Sodium (g) | 2.3 | 3.2 |
| Sulfur (g) | 2.5 | 7.5 |
| Zinc (mg) | 11 | 40 |
http://www.iom.edu/~/media/Files/Activity%20Files/Nutrition/DRIs/1_%20EARs.pdf
This is a full food replacement shake. The flavors can be tweaked with added vanilla extract and raw agave syrup, subtracting the carbs of the syrup from the maltodextrin or not by using stevia. The result will be that of pancakes. Add warm to hot water to the butter to melt then mix the rest.
Flavor addons
The ratio of carbs / protein / fat reflect a balance suitable for healthy weight, 150 lbs in my individual case; you should likewise adjust to fit your own dietary needs.
Dietary fiber intake is based on the IOM recommendation of 14g / 1,000kcal total energy.
The targets for folate, phosphorous, and iodine are set to the IOM's estimated average requirements (rather than the DRI). The max level for Vitamin B6 is set to the IOM's no-observed-adverse-effect level.
The data used to establish the IOM's AI for potassium are actually rather weak. After reviewing the limited set of studies they considered, I see no compelling evidence favoring potassium intake in excess of 2.7g per day -- particularly in a dietary setting where sodium intake is tightly controlled (as with soylent).
The target ratio of ω-6 to ω-3 PUFA is between 2:1 and 1:1 (the standard American diet tends to be much higher). In addition, the ω-6 DRI is significantly reduced based on adequate ω-3 intake. For reference, studies have shown that ω-6 deficiencies are eliminated by 1-2% of calories as LA if the diet has no ω-3 (http://pmid.us/20102846), and by just 0.3% of calories as LA if the diet has over 1% ω-3 (http://pmid.us/14559071). Thus, a little ω-3 in the diet reduces the requirement for ω-6. The upper boundary is based on 10% of total energy from PUFA in all forms, which serves to limit the potential for oxidative stress from excessive PUFA intake (which remains a concern even when taken in carefully protected forms near the ideal ratio of ω-6 to ω-3).
The figure for dietary sulfur is derived from the sulfur amino acid (SAA) requirement recommended by WHO: 13 mg/kg per 24 h in healthy adults.
