I'm thinking about how a Ray Peat diet covers the RDA guidelines.
Of course, Ray Peat and people here may not agree with all those RDA guidelines, but I think that for 80% they are pretty accurate. I made this for myself, but I share it, because maybe other people find it interesting as well.
1.5L orange juice + 1.5 L whole goat milk give >100% of the RDA (male,23 years old,75 kg) for:
- vitamin A (3300 IU), B1, B2, B5,B6,B9, C, D (770 IU)
- calcium, copper (1.4 mg), magnesium, phosporus, potassium
It lacks:
- vitamin B12 (44%), vitamin B3 (63%), choline (61%), cholesterol (55%)
- manganese (21%), selenium (41%), zinc (48%), sodium
- vitamin E and vitamin K
- iron (47%), fiber (22%), omega-3 (60%) and omega-6 (24%) (I'll ignore those)
Adding a carrot, doesn't make so much a difference as it comes to nutrients. Of course, it is beneficial, but I'm just looking at the nutrients in this topic.
If I add 100 gram of beef, 1 egg yolk, salt, vitamin K2 and vitamin E, everthing seems to balance out, except for manganese (21%).
Adding 50 gram of oats or some dark chocolate would solve that. Any other ideas for manganese ?
I'm actually a little bit suprised, that such a simple diet that contains only of 4 different foods (orange juice, goat milk, beef, 1 egg yolk) and 3 supplements (vitamin K2, E and salt) is able to cover everything except of manganese.
Of course, there are other reasons to include things like: carrot, coffee, coconut oil, gelatin, sugar, aspirin etc.
There are also some minerals that I don't know how much they are covered in this 4 food diet, such as: iodine, boron, molybdenum, chromium, sulfur and vanadium.
Of course, Ray Peat and people here may not agree with all those RDA guidelines, but I think that for 80% they are pretty accurate. I made this for myself, but I share it, because maybe other people find it interesting as well.
1.5L orange juice + 1.5 L whole goat milk give >100% of the RDA (male,23 years old,75 kg) for:
- vitamin A (3300 IU), B1, B2, B5,B6,B9, C, D (770 IU)
- calcium, copper (1.4 mg), magnesium, phosporus, potassium
It lacks:
- vitamin B12 (44%), vitamin B3 (63%), choline (61%), cholesterol (55%)
- manganese (21%), selenium (41%), zinc (48%), sodium
- vitamin E and vitamin K
- iron (47%), fiber (22%), omega-3 (60%) and omega-6 (24%) (I'll ignore those)
Adding a carrot, doesn't make so much a difference as it comes to nutrients. Of course, it is beneficial, but I'm just looking at the nutrients in this topic.
If I add 100 gram of beef, 1 egg yolk, salt, vitamin K2 and vitamin E, everthing seems to balance out, except for manganese (21%).
Adding 50 gram of oats or some dark chocolate would solve that. Any other ideas for manganese ?
I'm actually a little bit suprised, that such a simple diet that contains only of 4 different foods (orange juice, goat milk, beef, 1 egg yolk) and 3 supplements (vitamin K2, E and salt) is able to cover everything except of manganese.
Of course, there are other reasons to include things like: carrot, coffee, coconut oil, gelatin, sugar, aspirin etc.
There are also some minerals that I don't know how much they are covered in this 4 food diet, such as: iodine, boron, molybdenum, chromium, sulfur and vanadium.