๐Ÿ’ป โ›„๏ธ Fat-Source Value Calculator Dummy Recipe โ›„๏ธ KetogenicNatural

Last updated June 4, 2018 Copy
AmountIngredientยฃ / daySource
230gโญ๏ธ ๐Ÿ˜‡๐Ÿƒ๐ŸŒฑ โ›„๏ธ | Olive oil [MUFAs]ยฃ1.64Tesco ๐Ÿƒ
230g๐ŸŒŸ ๐Ÿ˜‡๐Ÿƒ๐ŸŒฑ โ›„๏ธ | Deodourised coconut oilยฃ1.33Amazon (Biona) ๐Ÿƒ
260.36gโญ๏ธ โ˜ ๐Ÿ๐Ÿผ โ›„๏ธ | Goat's butter (1.5g salt/100g) [saturates, MUFAs]ยฃ1.98Tesco (St Helen's Farm)
230g๐Ÿƒ๐ŸŒฑ โ›„๏ธ | Coconut oil [saturates, MCTs, anti-viral]ยฃ2.12Amazon (Coconut Merchant) ๐Ÿƒ
230.457g๐Ÿ˜‡๐Ÿƒ๐ŸŒฑ โ›„๏ธ | Safflower oil [ฯ‰-6]ยฃ1.43Amazon (Clearspring)
247.31mlโญ๏ธ ๐Ÿ˜‡๐Ÿƒ๐ŸŒฑ โ›„๏ธ | Flaxseed oil [ฯ‰-3]ยฃ3.75Amazon (Crudigno)
246.425mlโญ๏ธ โ›„๏ธ ๐ŸŒฑ | MCT Oilยฃ4.98Amazon (Carino)
0mlโญ๏ธ โ›„๏ธ ๐ŸŒฑ | XCT Oil [MCTs]ยฃ0.00Amazon (Bulletproof)
0g๐ŸŒฑ โ›„๏ธ โ˜  | Pure Dairy Free Sunflower Spreadยฃ0.00Tesco (Pure)
0gMUFAs, ฯ‰-6 | Sesame oilยฃ0.00Amazon (Emile Noel Organic)
250mlโญ๏ธ ๐Ÿ˜‡๐Ÿƒ๐ŸŒฑ โ›„๏ธ | Rapeseed oil [MUFAs, ฯ‰-6] (ฯ‰-6 value estimated)ยฃ1.49Amazon (Clearspring) ๐Ÿƒ
1529g๐Ÿ˜‡โ„๏ธโ˜ ๐ŸŒฑ โ›„๏ธ๐Ÿš | Avocado [K] NF=15, NC=1.9ยฃ9.17Tesco โ„๏ธ
0mlMUFA, ฯ‰-3, ฯ‰-6, saturated, E | Rice bran oilยฃ0.00Amazon (Dr Adorable)
0gฯ‰-6, ฯ‰-3 | Hemp oilยฃ0.00Tesco
230g๐Ÿƒ โ›„๏ธฯ‰-6 | Sunflower oil (values aggregate estimates)ยฃ1.26Amazon (Suma) ๐Ÿƒ
0mlฯ‰-6 | Soybean oil (dummy values for omega-6 & some others)ยฃ0.00Amazon
0gฯ‰-3 | Chia oilยฃ0.00Amazon (Nutrenergy)
0mlMUFAs | Avocado oil (ฮฉ-values from dummy entry)ยฃ0.00Tesco
0g | Almond seed oilยฃ0.00Amazon (Emile Noel Organic)
0gOil, grapeseed {!! not cheapest source !!}ยฃ0.00Amazon (Meridian)
0gWheatgerm oil {!! not cheapest source !!}ยฃ0.00Amazon (Naissance)
291.365ml๐Ÿณ โ›„๏ธ ๐Ÿƒ | Mayonnaise (maybe cheaper online somewhere)ยฃ1.85Tesco (organic)
4pill๐Ÿ„ ๐ŸŸ โ›„๏ธ | Krill Oil 500mg [EPA=60mg, DHA=27.5mg, gelatin]ยฃ0.49Amazon (Purely Health Direct Ltd.)
0g๐Ÿฎ๐Ÿผ๐Ÿƒ โ›„๏ธ | Butterยฃ0.00Tesco ๐Ÿƒ
236.38gGhee, hand-churned (sub-fat values from butter) [vit-A, omega-3, omega-9] ยฃ7.06Amazon (Fushi Wellbeing)
0mlโ˜  โ›„๏ธ๐Ÿ‹ | Macadamia oilยฃ0.00Amazon (Mokhado)
287.5gโ˜  โ›„๏ธ| Kerrygoldยฃ2.19Tesco (Kerrygold)
0gMCT powder (7gMCT/10g, 70% caprylic, 30% capric)ยฃ0.00eBay (Protein Works)
0mlโ˜  | Coconut milk, cannedยฃ0.00Tesco (Pride) โ˜ 
230.46g๐Ÿ”Œโ›„๏ธ | C8 MCT oilยฃ8.75Amazon (Ketosource)
395.9g๐Ÿƒ๐ŸŒฑ ๐Ÿ‘…๐Ÿ‘† | Coconut milk powderยฃ6.53Amazon (the CoConut Company) ๐Ÿƒ
312.7g๐Ÿ˜‡๐Ÿƒ๐ŸŒฑ โ›„๏ธ | Creamed coconut [saturates, MCTs] NF=72.6 NC=7.4ยฃ2.64Amazon (Biona) ๐Ÿƒ
350.24g๐Ÿ˜‡๐Ÿƒ๐ŸŒฑ ๐Ÿ‘…๐Ÿ‘†โ›„๏ธ | Coconut chips, toasted [saturates] NF=65.1, NC=6.4ยฃ3.48Amazon (Buy Whole Foods Online)
386g๐Ÿ˜‡๐Ÿƒ๐ŸŒฑ | Chocolate buttons, unsweetened [Mg, caffeine, theobromine] NF=55.2, NC=28ยฃ4.91PINK SUN ๐Ÿƒ
455g๐Ÿ˜‡๐Ÿƒ๐ŸŒฑ ๐Ÿ–๐Ÿš๐Ÿ‹ | Chia seeds, whole [ฯ‰-3] NF=38.9, NC=3.8ยฃ2.71Amazon (Chia Direct) ๐Ÿƒ
442.3g๐Ÿ˜‡๐Ÿƒ๐ŸŒฑ ๐Ÿš | Sunflower seeds [vit E, Cu, ฯ‰-6, B1, B6, Ph] NF=48.8ยฃ1.95Amazon (Suma) ๐Ÿƒ
333g๐Ÿ˜‡๐Ÿƒ๐ŸŒฑ โ›„๏ธ | Dessicated coconut [saturates, MCTs] F:P=11, F:C=10 ๐Ÿ‘Ž๐Ÿผยฃ1.78Amazon (Suma, Indonesia) ๐Ÿƒ
0ml๐Ÿณ โ›„๏ธ ๐Ÿ’ธ โ˜  | Mayonnaiseยฃ0.00Tesco
2555.5g๐ŸŒŸ ๐ŸŒฑ ๐Ÿž ๐ŸŒพ ๐Ÿ  ๐Ÿ’ธ ๐Ÿƒ | โŒ Oats, rolledยฃ5.45Tesco (organic) ๐Ÿƒ
0gฯ‰-6 | Corn oilยฃ0.00Amazon (Grapoila)
417.3g๐Ÿƒ๐ŸŒฑ ๐Ÿš | Sesame seed [omega-6, Zn, Ca, leucine] NF=52, NC=23.45ยฃ2.90eBay (Forest Wholefoods, India) ๐Ÿƒ
0g๐Ÿƒ๐ŸŒฑ ๐Ÿ– | Pumpkin seedsยฃ0.00Amazon (BuyWholeFoodsOnline) ๐Ÿƒ
201g๐Ÿƒ๐ŸŒฑ ๐Ÿ– | Pumpkin seeds [] NF=47, NC=6???ยฃ1.59Amazon (BuyWholeFoodsOnline) ๐Ÿƒ
Amounts for:
Total Daily Cost:
ยฃ83.42Add Ingredients
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oils

Guidelines & Parameters for Valuating Fats

  • โ›„๏ธfat: Custom complete fat blend (various sources) (ยฃ6.50/kg complete fat)

A balanced mix of oils features:

  • equal parts MUFA, PUFA, saturates

for 800kcal of oil, this means

  • 37.4g from saturates
  • 37.4g from MUFAs
  • 26.7 from omega-6
  • 10.7g from omega-3
    • of which 0.35g from DHA & EPA

Dave Asprey argues that:

Humans only need 350mg of DHA and EPA a day to have optimal brain function.

โ€ฆand thatโ€ฆ

If you canโ€™t find grass-fed meat or wild caught seafood, you should supplement with at least 1000mg of krill oil per day.

One blogger suggests that:

most of your fat intake should come from saturated and monounsaturated fats.

This gels well with the opinion of 1 YouTuber who argues that polyunsaturated fats limit testosterone when consumed in excess.

ฮฉ-3 sources from Adrenal Fatigue book:

  • salmon
  • sardines
  • soybean oil *walnuts
  • flaxseed

ฮฉ-6 sources Adrenal Fatigue book:

  • sesame
  • sunflower
  • safflower
  • corn

"Safflower oil is a concentrated source of omega-6 linoleic acid and provides no omega-3 polyunsaturated fats." (http://articles.mercola.com/herbal-oils/safflower-oil.aspx)

The World Health Organization and the American Heart Association have both stated that rice bran oil has the best possible composition of monounsaturated, polyunsaturated, and saturated fats compared to all other vegetable oils.

Rice bran oil fatty-acid profile:

  • saturated: 25%
  • Monounsaturated: 38%
  • Polyunsaturated: 37%
  • Omega-3 fatty acids: 2.2%
  • Omega-6 fatty acids: 34.4%

EMOTICON KEY

  • Recommendations (in dummy/calculator recipes)
    • ๐ŸŒŸ = ingredient approved as the top choice for nutrition, value, convenience & taste
    • โญ๏ธ = ingredient approved as good value & worthwhile
    • โŒ = not recommended
  • Substitutions
    • โŒฅ = alternative ingredient (to ingredient above in list)
    • ๐Ÿ’Ž = higher quality/cost option
    • ๐Ÿ’ธ = lower quality/cost option
    • โ„๏ธ = frozen
    • ๅฐ = standard price
    • โผค = bulk price
    • ๐Ÿ€ฆ = spring seasonal option
    • ๐Ÿ€ง = summer seasonal option
    • ๐Ÿ€จ = autumn seasonal option
    • ๐Ÿ€ฉ = winter seasonal option
  • ร†sthetics
    • ๐Ÿ‘… = taste
    • ๐Ÿ‘† = texture
    • ๐ŸŒˆ = colour
  • Nutrients
    • ๐Ÿ– = primary protein-source
    • โ›„๏ธ = primary fat-source
    • ๐Ÿ  = primary carb-source
    • ๐Ÿš = primary mineral-source
    • ๐Ÿ‹ = primary vitamin-source
  • Dietary Requirements
    • ๐ŸŒฑ = vegan
    • ๐Ÿณ = vegetarian
    • ๐ŸŸ = pescatarian
    • ๐Ÿ„ = not suitable for pescatarians
    • ๐Ÿž = contains gluten
    • ๐Ÿผ = contains dairy
    • ๐ŸŒพ = contains grains
    • ๐ŸŒฐ = contains nuts
    • ๐Ÿฌ = high in sugar
    • ๐Ÿƒ = organic/bio
    • โ˜  = non-organic/bio
  • Special Properties
    • โ˜•๏ธ = stimulant
    • ๐Ÿ’ช = anabolic
    • ๐Ÿ’‰ = spikes insulin
    • ๐Ÿ’Š = nootropic
    • ๐Ÿ„ = psychoactive
    • ๐Ÿ˜ด = works with OR promotes sleep

Nutrition Facts

Amount Per Day
16% Carb, 6% Protein, 78% Fat
Calories57395
% Daily Values*
Total Carbohydrate2419g
2829%
Dietary Fiber 792g
1484%
Protein831g
3763%
Total Fat5269g
> 5065%
Saturated Fat2381g
Monounsaturated Fat1001g
Polyunsaturated Fat1047g
> 5571%
Omega-3 Fatty Acids237g
> 5208%
Omega-6 Fatty Acids885g
Cholesterol631mg
Calcium
906%
Vitamin A
89%
Chloride
0%
Vitamin B6
1687%
Chromium
0%
Vitamin B12
15%
Copper
> 5277%
Vitamin C
17%
Iodine
0%
Vitamin D
0%
Iron
3188%
Vitamin E
189%
Magnesium
1147%
Vitamin K
54%
Manganese
2267%
Thiamin
3209%
Molybdenum
4089%
Riboflavin
623%
Phosphorus
3321%
Niacin
1024%
Potassium
759%
Folate
568%
Selenium
1458%
Pantothenic Acid
676%
Sodium
361%
Biotin
0%
Sulfur
788%
Choline
325%
Zinc
1754%
 
* Percent Daily Values are based on "โ›„๏ธ Pรฉng's keto, maintenance profile โ‡”". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: โ›„๏ธ Pรฉng's keto, maintenance profile โ‡”Change

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