Bret's Soylent 1.3: Masa, Oat and Soy, prices Jan 2015 Private

by hess8
Last updated February 11, 2015 Copy
AmountIngredient$ / daySource
212gMaseca White Corn Masa Harina$0.66Amazon
4gSea Salt$0.01Local
7gPotassium Citrate$0.17Amazon
1gCholine Bitartrate$0.05Amazon
1.1pillKirkland Signature Daily Multi$0.04Amazon
1portionThorne Research Vitamin D / K2 Liquid$0.02Amazon
145gOat Flour/Powder$0.59Amazon
1gCalcium and vitamin D$0.05Amazon
75gSoy protein isolate$1.55Amazon
47mlCanola Oil updated Feb 2015$0.09Local
Amounts for:
Total Daily Cost:
$3.25Add Ingredients
to Amazon Cart

Uses Soylent 1.3 (which I love) macro nutrition profile, which is 50-30-20 carb/fat/protein by calories percentage.

If you're against Canola, find a new oil...I don't mind. These notes are mostly for myself:

"Canola oil is low in saturated fat and contains both omega-6 and omega-3 fatty acids in a ratio of 2:1. If consumed, it also reduces low-density lipoprotein and overall cholesterol levels, and as a significant source of the essential omega-3 fatty acid is associated with reduced all-cause and cardiovascular mortality" Wikipedia. "In 2001, researchers at a conference sponsored by the National Institutes of Health concluded that the two classes of fatty acid should be consumed in a 1:1 ratio. As of 2007, the Japanese government recommended a ratio of 4:1, while the Swedish government recommended a ratio of 5:1, and the Institute of Medicine of the National Academy of Science in the United States recommended a ratio of 10:1. (In all cases, the number to the left of the ratio is omega-6 fats, while the number to the right is omega-3s.)" Wikipedia. For the nutritional information of canola oil, I used nutritiondata.self.com. Soylent 1.3 has a ratio of 4:1, which I use here.

Another issue in the oils controversy that wrongly criticizes canola and is not an issue in this recipe is the form of vitamin E, gamma vs alpha. One correlation study suggests that the consumption of higher gamma over alpha in the US could reduce the lung capacity for 1% of people. Another study says that the gamma form might guard against cancer and dementia. So it's not decided, but in any case, high gamma consumption in the US is due to mostly soybean oil (76% gamma) and corn oil, not canola (7% gamma).

In any case, the multivitamin vitamin E used here has the alpha-form, which is where almost all of the vit. E comes from, and so the vitamin E in this recipe is overwhelmingly alpha form; the gamma form is very small here (about 1%), and you probably should be glad to get a little of it, since just one form is probably not great.

So canola seems to work well with a good ratio of omega-6 to omega-3, and no issues with vitamin E.

Nutrition Facts

Amount Per Day
51% Carb, 20% Protein, 29% Fat
Calories2002
% Daily Values*
105%
Total Carbohydrate263g
101%
Dietary Fiber 27g
101%
Protein102g
101%
Total Fat68g
Saturated Fat7g
Monounsaturated Fat35g
Polyunsaturated Fat22g
182%
Omega-3 Fatty Acids5g
174%
Omega-6 Fatty Acids17g
Cholesterol0mg
Calcium
105%
Vitamin A
129%
Chloride
110%
Vitamin B6
264%
Chromium
110%
Vitamin B12
275%
Copper
350%
Vitamin C
112%
Iodine
110%
Vitamin D
166%
Iron
189%
Vitamin E
215%
Magnesium
136%
Vitamin K
136%
Manganese
452%
Thiamin
272%
Molybdenum
754%
Riboflavin
177%
Phosphorus
259%
Niacin
179%
Potassium
108%
Folate
197%
Selenium
255%
Pantothenic Acid
235%
Sodium
174%
Biotin
110%
Sulfur
Choline
110%
Zinc
214%
 
* Percent Daily Values are based on "Solylent 1.3, 2000 calories as published, other U.S. government DRI male 19-50, Feb 2015b". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Solylent 1.3, 2000 calories as published, other U.S. government DRI male 19-50, Feb 2015bChange

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