all-natural soylent (recipe exactly from cookingfor20)[natural] Tasty!

by tojomo
Last updated July 3, 2014 Copy
AmountIngredient$ / daySource
1200mlMilk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D $0.95Choline Data Sourced From average of USDA 0% and 2%
55gSugar, Coconut$0.61
45gCocoa, powder$0.30
30gchia seeds$0.71Choline Data Sourced From cookingfor20 estimate
75gsunflower seed $1.49
50ghazelnuts $1.21
25gPeanuts$0.21
10gSpearmint, dried$0.29
5gSpices, basil$0.07
10gBob's Red Mill Soy Lecithin Granules$0.85Data Sourced From Bob's Red Mill
3gIodised Salt$0.01
1gNatural Camu Powder$0.16Data Sourced From Navitas Naturals
1gSpices, paprika$0.03
Amounts for:
Total Daily Cost:
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This is an nearly exact duplicate of recipe laid out at [www.cookingfor20.com/2013/11/16/all-natural-soylent-recipe/].

I made it to fact check the nutrients.

I am using USDA for my nutrient facts unless otherwise noted.

I am using wholefoodcatalog.info as a source for biotin and iodine info. I am using the proportions of soluble to insoluble fibers from that site but applying that proportion to the USDA total fiber value to get a value that adds up but is proportionate.

Some additional notes that I followed from cookingfor20's recipe: "For camu camu powder, I’m using Navitas Naturals’ numbers. For coconut sugar, I’m using these figures [http://coconutpalmsugar.com/Nutritional_Information.html], with a couple estimates for missing data." [tojomo: Not having cookingfor20's number I used turbinado sugar as a base and overlaid the figures from that site]

"The USDA figures on soy lecithin vary significantly from those on nutrition labels, so I am using the numbers from the brand I buy (Bob’s Red Mill). Bob’s Red Mill, Health Alliance, and Solgar all report significantly higher choline totals than the USDA, so I assume the USDA is the outlier. (I’m also assuming the 5o% RDA on the Bob’s Red Mill label works out to 275 mg/8 g serving.) And speaking of choline – data isn’t available for chia seeds, so I’m estimating they have at least 25 mg/100 g, given most nuts and seeds have 30-60 mg. It’s also absent for 1% milk, so I’m estimating it’s the average of the amounts in skim and 2% milk."

"Vitamin K data isn’t available for spearmint, so I estimated it per above. And the USDA doesn’t have an iodized salt entry, so I’m adding an estimate of 5 mg/100 g iodine to the plain salt numbers. And speaking of salt – sodium chloride – there is almost no data about chlorine in food. The IOM argues that chloride closely mirrors the naturally-occurring sodium content in most foods, in the same ratio as sodium chloride, and based on this I’ve estimated the chloride content from the sodium content of the ingredients."

This version came out with numbers similar to but not exactly as listed on the original recipe. The biggest divergence was the Vitamin D. However as that was just a milk additive anyway, take your Vitamin D pill and get over it.

I also came up with a lot more biotin, but this came from the fact that he USDA does not include this info and I found a site that does.

I'm not sure how to convert IU to ugs for vitamin A so I cant say if my numbers are higher or not. However Since it is above the DRI I am happy with the results.

My vitamin k came out high, but again not to worried since it is not out of bounds and still fairly close.

Nutrition Facts

Amount Per Day
36% Carb, 17% Protein, 47% Fat
Calories2046
% Daily Values*
Total Carbohydrate197g
157%
Dietary Fiber 44g
Protein94g
Total Fat117g
Saturated Fat21g
Monounsaturated Fat50g
Polyunsaturated Fat33g
371%
Omega-3 Fatty Acids6g
162%
Omega-6 Fatty Acids27g
Cholesterol48mg
Calcium
238%
Vitamin A
137%
Chloride
Vitamin B6
183%
Chromium
Vitamin B12
215%
Copper
555%
Vitamin C
272%
Iodine
224%
Vitamin D
Iron
393%
Vitamin E
185%
Magnesium
238%
Vitamin K
150%
Manganese
405%
Thiamin
218%
Molybdenum
Riboflavin
233%
Phosphorus
392%
Niacin
100%
Potassium
139%
Folate
114%
Selenium
174%
Pantothenic Acid
131%
Sodium
132%
Biotin
496%
Sulfur
Choline
114%
Zinc
158%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000+/-100 calories assuming recommended UV exposure or supplementation for Vitamin D". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2000+/-100 calories assuming recommended UV exposure or supplementation for Vitamin DChange

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