I know i would go crazy eating the same bland flakes
Oh boy, this is my field! Let me go do some math and I’ll get back to you in a couple hours.
EDIT: This is probably going to take a day or two. There’s a hell of a lot to break down here.
EDIT 2: This is an absolute fucker of a problem. Normally I’d just throw this into FoodWorks, but my academic access got yoinked (uni didn’t pay the license fees) so I’ve had to math it all out by hand. There may be mistakes. Since people are asking, I’ll put up what I have in this thread, but I’m not finished. Macronutrient balance and amino acids are still to come.
Disclaimers: I’m not from the States, so the RDIs I have might be slightly different, but probably not by much (except for folate). There are also a -lot- of interactions between nutrients that affect bioavailability, any one of which could be the subject of several research papers. I tend to get obsessive about these things but I refuse to go on that deep a dive because I’ll literally never stop.
I’m also not a dietician, I’m a nutrition postgrad. Some of this stuff falls more into dietician / biochemist territory which gets outside my expertise a bit.
Strap in, this is a long one.
So from the nutrition information panel (NIP) that I found on Amazon, one 40g cup contains:
140 Calories (586kJ), consisting of:
33g carbohydrates
3g protein
1g fatVitamin and mineral wise:
190mg sodium (8%AI)
4ug Vitamin D (20%RDI)
40mg calcium (2%RDI)
18mg iron (100%RDI)
150mg potassium (4%RDI)
235ug Folate (100%RDI) – Note this is the US RDI.These next few don’t list actual amounts, so I’ve had to work backwards from %RDI to find the actual amount. Not to assume anything about OP, but I need to standardise on -something-, so given the 18mg RDI for iron above, I’m going to base the rest of it on women aged 19-50, because they have an 18mg/day RDI for iron. We’ll say our theoretical woman is reasonably active (PAL 1.8), about 5ft 3 ½ (1.61m) and 56.3kg for a daily calorie requirement of 2366, which will come up later.
10%RDI vitamin A (~70ug based on RDI=700ug)
100%RDI vitamin C (45mg)
100%RDI Vitamin E (7mg)
100%RDI Thiamin/B1 (1.1mg)
100%RDI Riboflavin/B2 (1.1mg)
100%RDI Niacin/B3 (14mg)
100%RDI Pyridoxine / B6 (1.3mg)
100%RDI Cobalamin / B12 (2.4ug)
100%RDI Pantothenic acid (4mg)
8%RDI Phosphorus (80mg based on RDI=1000mg)
10%RDI Magnesium (31mg based on RDI=310mg)
100%RDI Zinc (8mg)If you follow the instructions on the pack and eat it with 3/4cup (177.4mL) milk (in your case, whole milk), you also get:
118 Calories (495kJ), consisting of:
9.8g carbohydrates
6g protein
6.2g fatVitamin and mineral wise (some of these sound scary but you do actually need them in small amounts):
193mg calcium
1.2ug chromium
183mg chloride
0.011mg copper
41.9ug iodine
0.04mg iron
18mg magnesium
0.005mg manganese
5.3ug molybdenum
160mg phosphorus
259mg potassium
64ug selenium
64mg sodium
51mg sulphur
0.6mg zinc82ug retinol equivalents (Vitamin A)
0.041mg thiamin / B1
0.334mg riboflavin / B2
1.49mg Niacin equivalents / b3
0.64mg Pantothenic acid (b5)
0.04mg Pyridoxine (b6)
6.9ug Biotin (B7)
0.7ug cobalamin (B12)
6ug Folate
0.18ug vitamin D
0.16mg Vitamin ESo if we total all that up, per serve (that is, 40g with 3/4cup whole milk):
Total Macros Calories 258 Carbohydrate (g) 42.8 Protein (g) 9 Fat (g) 7.2 Vitamins A (ug) 152 C (mg) 45 D (ug) 0.18 E (mg) 7.16 B1 (mg 1.141 B2 (mg) 1.434 B3 (mg) 15.49 B5 (mg) 0.64 B6 (mg) 1.34 B7 (ug) 6.9 B12 (ug) 3.1 K (ug) * Minerals Calcium (mg) 233 Chromium (ug) 1.2 Chloride (mg) 183 Copper (mg) 0.011 Iodine (mg) 41.9 Iron (mg) 18.04 Magnesium (mg) 18 Manganese (mg) 0.005 Molybdenum (ug) 5.3 Phosphorus (mg) 160 Potassium (mg) 409 Selenium (ug) 64 Sodium (mg) 254 Sulphur (mg) 51 Zinc (mg) 0.6 Other Folate (ug) 241 Aside from water, which we’ll assume our subject can get as much of as she needs, humans basically need three things. Energy, material to build our bodies out of, and substances to help with the chemical reactions. Calories, macronutrients and vitamins and minerals.
Let’s start with calories. Based on an average calorie requirement of 2366, at 258cal per serve, our theoretical woman would need to eat 9.1 serves a day to meet her calorie needs. We’ll base the rest of the math on that. If we multiply the above out by 9.1, and compare to the RDIs, this is what it looks like.
Macros Total Per calorie needs RDI RDI% Calories 258 2366 10.9044801352494 Carbohydrate (g) 42.8 389.48 * Protein (g) 9 81.9 42.225 193.960923623446 Fat (g) 7.2 65.52 * Vitamins A (ug) 152 1383.2 700 197.6 C (mg) 45 409.5 45 910 D (ug) 0.18 1.638 5 32.76 E (mg) 7.16 65.156 7 930.8 B1 (mg 1.141 10.3831 1.1 943.918181818182 B2 (mg) 1.434 13.0494 1.1 1186.30909090909 B3 (mg) 15.49 140.959 14 1006.85 B5 (mg) 0.64 5.824 4 145.6 B6 (mg) 1.34 12.194 1.3 938 B7 (ug) 6.9 62.79 25 251.16 B12 (ug) 3.1 28.21 2.4 1175.41666666667 Minerals Calcium (mg) 233 2120.3 1000 212.03 Chromium (ug) 1.2 10.92 25 43.68 Chloride (mg) 183 1665.3 * Copper (mg) 0.011 0.1001 1.2 8.34166666666667 Iodine (mg) 41.9 381.29 150 254.193333333333 Iron (mg) 18.04 164.164 18 912.022222222222 Magnesium (mg) 18 163.8 310 52.8387096774193 Manganese (mg) 0.005 0.0455 5 0.91 Molybdenum (ug) 5.3 48.23 45 107.177777777778 Phosphorus (mg) 160 1456 1000 145.6 Potassium (mg) 409 3721.9 2800** Selenium (ug) 64 582.4 60 970.666666666667 Sodium (mg) 254 2311.4 460-920** Sulphur (mg) 51 464.1 * Zinc (mg) 0.6 5.46 8 68.25 Other Folate (ug) 241 2193.1 *: no data **: Adequate Intake (no RDI)