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SoylentQuest
The quest for balanced nutrition

Recipe: Card's Beginner Recipe

Recipe NameCard's Beginner Recipe
Public
Nutrition Profile RDI, Men 19-50, 70kg, 2000 Calorie
CreatorCard
Notes This recipe was created to be easy to make and possibly good for beginners. There are no raw "chemicals" to add to the recipe which removes some of the danger of some soylent mixes.

IngredientPricePackage QuantityQuantity UsedDays Per PurchaseCost Per DaySource Link
Milk, dry, nonfat, regular, without added vitamin A and vitamin D 22.00 1588.0000 90.0000 17.64 1.25 http://www.amazon.com/Foods-Milk-Powder-Ounce-Bags/dp/B001EQ5ICE/ref=sr_1_8?ie=UTF8&qid=1375687230&sr=8-8&keywords=non-fat+dry+milk
Oil, olive, salad or cooking 4.29 450.0000 27.0000 16.67 0.26
Cocoa, dry powder, unsweetened, processed with alkali 17.88 1356.0000 32.4000 41.85 0.43 http://www.amazon.com/Hersheys-Cocoa-Special-Dark-8-Ounce/dp/B001EQ4SHK/ref=sr_1_5?ie=UTF8&qid=1375409209&sr=8-5&keywords=cocoa
Oil, Hempseed 12.09 663.0000 35.0000 18.94 0.64 http://www.amazon.com/Nutiva-Organic-Hemp-24-Ounce-Bottle/dp/B000GAO91K/ref=sr_1_1?ie=UTF8&qid=1375410615&sr=8-1&keywords=hemp+oil
Salt, Iodized 8.00 737.0000 3.0000 245.67 0.03
Soy Lecithin Granules 38.71 1812.0000 16.0000 113.25 0.34 http://www.amazon.com/Bobs-Red-Mill-Lecithin-Granules/dp/B000EDK7F6/ref=sr_1_1?ie=UTF8&qid=1375409443&sr=8-1&keywords=soy+lecithin+granule
Mutant Mass Triple Chocolate 67.00 6800.0000 260.0000 26.15 2.56 http://www.lpsupplements.com/servlet/the-4913/Fit-Foods-Mutant-Mass/Detail
Alive! Men's Energy Multivitamin - Multimineral 10.19 50.0000 1.0000 50.00 0.20 http://www.amazon.com/Alive-Energy-Multivitamin-Multimineral-Tablets/dp/B004F6IT9O
Psyllium Husk Powder 12.76 680.0000 12.0000 56.67 0.23 http://www.amazon.com/Now-Foods-Psyllium-Powder-24-Ounce/dp/B002RWUNYM/ref=sr_1_1?s=hpc&ie=UTF8&qid=1375722734&sr=1-1&keywords=psyllium+husk+powder
Totals:192.92  Avg: 65.205.93 

Number of Ingredients: 9   Calories: 2203.3138
Calorie Breakdown - Carbohydrate: 47.26 %   Protein: 16.41 %   Fat: 36.32 %
Carbohydrates Content Goal Upper Limit*
Carbohydrates (g): 260.34
Fiber, total dietary (g): 26.99 28.00
Sugars, total (g): 85.35
Sucrose (g):
Glucose (dextrose) (g):
Fructose (g):
Lactose (g):
Maltose (g):
Galactose (g):
Starch (g):
Proteins** Content Goal Upper Limit*
Protein (g): 90.41
Histidine (g): 1.98 0.70
Isoleucine (g): 5.20 1.40
Leucine (g): 8.54 2.73
Lysine (g): 6.98 2.10
Methionine (g): 1.78 0.73
Cystine (g): 1.37 0.29
Phenylalanine (g): 3.85 1.75
Tyrosine (g): 3.39 1.75
Threonine (g): 4.70 1.05
Tryptophan (g): 1.35 0.28
Valine (g): 5.43 1.82
Fats Content Goal Upper Limit*
Total lipid (fat) (g): 88.93
Total Saturated (g): 19.49
Monounsaturated (g): 25.15
Polyunsaturated (g): 31.00
18:3 n-3 c,c,c (ALA) (g): 6.30
20:5 n-3 (EPA) (g): 0.00
22:6 n-3 (DHA) (g): 0.00
22:5 n-3 (DPA) (g): 0.00
20:4 n-6 (AA) (g):
18:2 n-6 c,c (LA) (g): 20.30
18:3 n-6 c,c,c (GLA) (g): 1.23
18:2 undifferentiated (g): 2.79
18:3 undifferentiated (g): 0.22
Total Trans (g): 0.10
Vitamins and Other Essentials Content Goal Upper Limit*
Vitamin A, RAE (µg): 1,130.40 900.00 3000
Retinol (µg): 1,055.40 1500
Carotene, beta (µg): 900.90
Carotene, alpha (µg): 0.00
Cryptoxanthin, beta (µg): 0.00
Vitamin A, IU (IU): 5,019.80
Thiamin B1 (mg): 3.41 1.20 100
Riboflavin B2 (mg): 4.94 1.30 40
Niacin B3 (mg): 31.63 16.00 35
Pantothenic acid B5 (mg): 18.29 5.00 200
Vitamin B6 (mg): 4.36 1.30 25
Biotin B7 (µg): 300.00 30.00
Folate, DFE B9 (µg): 722.03 400.00
Folate, food (µg): 55.37
Folic acid (µg): 400.00 1000
Vitamin B12 (µg): 21.63 2.40 2000
Vitamin C, total ascorbic acid (mg): 96.12 90.00 2000
Choline, total (mg): 656.05 550.00 3500
Vitamin D (IU): 800.00 600.00 2000
Vitamin E (alpha-tocopherol) (mg): 24.16 15.00 300
Vitamin K1 (phylloquinone) (µg): 97.12 120.00 1000
Menaquinone-4 K2 (µg):
Elementals Content Goal Upper Limit*
Calcium, Ca (mg): 1,807.53 1,000.00 2500
Chromium, Cr (µg): 120.00 35.00 10000
Copper, Cu (mg): 3.21 0.90 5
Fluoride, F (µg): 4,000.00 7
Iodine, I (µg): 285.00 150.00 600
Iron, Fe (mg): 9.79 8.00 45
Magnesium, Mg (mg): 353.22 420.00 350
Manganese, Mn (mg): 3.23 2.30 11
Molybdenum, Mo (µg): 75.00 45.00 600
Phosphorus, P (mg): 1,107.07 700.00 4000
Potassium, K (mg): 3,497.79 4,700.00 5000
Selenium, Se (µg): 151.35 55.00 300
Sodium, Na (mg): 2,230.94 2,300.00 3400
Zinc, Zn (mg): 28.24 11.00 25
Sterols and Other Content Goal Upper Limit*
Water (g): 3.72
Ash (g): 9.66
Lycopene (µg): 600.00
Lutein + zeaxanthin (µg): 112.31
Cholesterol (mg): 108.00 300
Phytosterols (mg): 59.67
Stigmasterol (mg):
Campesterol (mg):
Beta-sitosterol (mg):
Hydroxyproline (g):
Alcohol, ethyl (g): 0.00
Caffeine (mg): 25.27
Theobromine (mg): 853.42

*Upper Limits are based on a mixture of datasources, but almost all of them are based on the lowest limits listed by this Danish Veterinary and Food Administration Document.

**Methionine and Cystine are convertable. Phenylalanine and Tyrosine are also convertable. Try to get the recommended value through a combination of both amino acids.