Macro Nutrients | Amount | Max |
---|---|---|
Calories (kcal) | 1500 | |
Carbohydrates (g) | 19 | 50 |
Protein (g) | 77 | |
Total Fat (g) | 108 | |
Saturated Fat (g) | 0 | |
Monounsaturated Fat (g) | 0 | |
Polyunsaturated Fat (g) | 0 | |
Omega-3 Fatty Acids (g) | 2 | |
Omega-6 Fatty Acids (g) | 11 | |
Total Fiber (g) | 28 | |
Soluble Fiber (g) | 0 | |
Insoluble Fiber (g) | 0 | |
Cholesterol (mg) | 0 |
Vitamins | Amount | Max |
---|---|---|
Vitamin A (IU) | 3000 | 10000 |
Vitamin B6 (mg) | 1.3 | 100 |
Vitamin B12 (ug) | 2.4 | |
Vitamin C (mg) | 90 | 2000 |
Vitamin D (IU) | 600 | 4000 |
Vitamin E (IU) | 20 | 1000 |
Vitamin K (ug) | 120 | |
Thiamin (mg) | 1.2 | |
Riboflavin (mg) | 1.3 | |
Niacin (mg) | 16 | 35 |
Folate (ug) | 400 | 1000 |
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) | 150 | 1100 |
Iron (mg) | 8 | 45 |
Magnesium (mg) | 420 | |
Manganese (mg) | 2.3 | 11 |
Molybdenum (ug) | 45 | 2000 |
Phosphorus (g) | 0.7 | 4 |
Potassium (g) | 2.7 | |
Selenium (ug) | 55 | 400 |
Sodium (g) | 0.6 | 2.4 |
Sulfur (g) | 2 | |
Zinc (mg) | 11 | 40 |
This is the nutrient profile used by my keto recipes.
This profile is based on U.S. government DRI, male 19-50, 2000 calories, ketogenic and Food intake standard for Japanese, male 18-29 (2015).
Generally speaking, it's targets more modest daily intake.
Issues (high priority -> low priority):
Take a look at Japanese govt one (since I'm a Japanese). <- In progress.
Make non-keto variants.
Revise of micronutrients. <- In progress.
Changelog:
2016-08-03:
Increase Omega-3 Fatty Acids from 1.6g to 2g according to the Japanese standard.
Decrease Omega-6 Fatty Acids from 17g to 11g according to the Japanese standard.
Decrease sodium from 1.5g to 0.6g, estimated minimum requirements + margin according to many studies. (if you sweat a lot, this is possibly dangerously low amount. But as long as you eat meals other than Soylent, this shouldn't be a matter)
Decrease potassium from 3.5g to 2.7g according to common DIY Soylent community recommendation. (Low sodium diet reduces potassium need. So it's okay.)
TL;DR
Reduce omega-6. Decrease salty and bitter needs.
2016-07-??:
Fork from U.S. government DRI, male 19-50, 2000 calories, ketogenic.
Reduce calories from 2000kcal to 1500kcal.
Reduce carbohydrates from 25g to 19g.
Reduce protein from 150g to 77g.
Reduce total fat from 144.4g to 108g.