DIY Basic v2

Last updated August 20, 2013 Copy
AmountIngredient$ / daySource
60gBob's Red Mill Oat Flour Whole Grain$0.11Whole Foods
45mlOlive Oil$0.37Kirkland
120gNow Foods Whey Protein Powder$3.18Amazon, http://www.nowfoods.com/Sports/Products/Protein-Powders/Whey-Protein-Isolate-5lbs.htm
80gMaltodextrin$0.20Honeyville Grain, Inc.
3.5gTable Salt$0.00Grocery Store
1gEquate One Daily (Men's Health)$0.04Walmart
2gCholine Supplement$0.21Vitamin Shoppe
1Vitamin K supplement$0.05Vitamin Shoppe
0.05gVitamin C Powder$0.00Vitamin Shoppe
2gCalcium Supplement$0.16Vitamin Shoppe
1Chelated Molybdenum$0.07Vitamin Shoppe
40gMolasses$0.00
0gPotassium Gluconate$0.00
30gFlaxseed Meal$1.09Amazon
40gChia Seeds$1.11Nuts
Amounts for:
Total Daily Cost:
$6.59Add Ingredients
to Amazon Cart

duplicate of superrob's recipe with some modifications.

Nutrition Facts

Amount Per Day
37% Carb, 28% Protein, 35% Fat
Calories1863
% Daily Values*
70%
Total Carbohydrate176g
108%
Dietary Fiber 30g
154%
Protein131g
114%
Total Fat74g
Saturated Fat0g
Monounsaturated Fat0g
Polyunsaturated Fat0g
Omega-3 Fatty Acids13g
Omega-6 Fatty Acids7g
Cholesterol21mg
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
#
Ingredient
Amount
Unit
Form
Source
Container Size
Item Cost
Daily Cost
Days / Unit
Calories (kcal)
Carbs (g)
Protein (g)
1
Bob's Red Mill Oat Flour Whole Grain
60
gPowderWhole Foods11340
$21.08
$0.11
18924039.010.50
2
Olive Oil
45
mlLiquidKirkland2000
$16.39
$0.37
443980.00.00
3
Now Foods Whey Protein Powder
120
gPowderAmazon, http://www.nowfoods.com/Sports/Products/Protein-Powders/Whey-Protein-Isolate-5lbs.htm2267
$59.99
$3.18
194710.0107.14
4
Maltodextrin
80
gPowderHoneyville Grain, Inc.22680
$56.99
$0.20
28330480.00.00
5
Table Salt
3.5
gPowderGrocery Store737
$0.80
$0.00
21100.00.00
6
Equate One Daily (Men's Health)
1
gPillWalmart100
$3.98
$0.04
10000.00.00
7
Choline Supplement
2
gPillVitamin Shoppe100
$10.49
$0.21
5000.00.00
8
Vitamin K supplement
1
PillVitamin Shoppe100
$4.99
$0.05
10000.00.00
9
Vitamin C Powder
0.05
gPowderVitamin Shoppe269
$9.99
$0.00
538000.00.00
10
Calcium Supplement
2
gPillVitamin Shoppe100
$7.99
$0.16
5000.00.00
11
Chelated Molybdenum
1
PillVitamin Shoppe100
$7.04
$0.07
10000.00.00
12
Molasses
40
gLiquid0$0.00$0.00011630.00.00
13
Potassium Gluconate
0
gPowder454
$9.00
$0.0000.00.00
14
Flaxseed Meal
30
gPowderAmazon442
$16.00
$1.09
151389.26.92
15
Chia Seeds
40
gPowderNuts2268
$63.00
$1.11
5719617.66.29
Total
$287.73
$6.59
1863175.8130.85
Target
2000250.085.00
% Reached
93%70%154%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)2000186393%
Carbohydrates (g)250175.870%
Protein (g)85130.85154%
Total Fat (g)6574.31114%
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)13.01
Omega-6 Fatty Acids (g)6.81
Total Fiber (g)2830.4108%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)021.429
VitaminsTargetRecipeMax%
Vitamin A (IU)3000350010000117%
Vitamin B6 (mg)1.33.2100246%
Vitamin B12 (ug)2.418750%
Vitamin C (mg)901022000113%
Vitamin D (IU)6007004000117%
Vitamin E (IU)20321000160%
Vitamin K (ug)120147123%
Thiamin (mg)1.21.658138%
Riboflavin (mg)1.31.783137%
Niacin (mg)1616.57735104%
Folate (ug)4004341000108%
Pantothenic Acid (mg)55.809116%
Biotin (ug)3030100%
Choline (mg)550600.1353500109%
MineralsTargetRecipeMax%
Calcium (g)11.532.5153%
Chloride (g)2.32.1333.693%
Chromium (ug)35120343%
Copper (mg)0.92.51810280%
Iodine (ug)1501881100125%
Iron (mg)83.7424547%
Magnesium (mg)420421.3100%
Manganese (mg)2.35.80711252%
Molybdenum (ug)451502000333%
Phosphorus (g)0.70.9924142%
Potassium (g)3.51.48642%
Selenium (ug)55110400200%
Sodium (g)1.51.662.3111%
Sulfur (g)200%
Zinc (mg)1118.810640171%

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