| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 120 | g | Bob's Red Mill Oat Flour Whole Grain | $0.63 | Whole Foods |
| 15 | g | Brown Sugar | $0.03 | Fred Meyer |
| 100 | g | Olive Oil | $3.06 | Fred Meyer |
| 25 | g | Bob's Red Mill Flaxseed Meal | $0.15 | Whole Foods |
| 20 | g | Hershey's Cocoa Powder | $0.35 | Albertson's |
| 15 | g | Soy Lecithin | $0.47 | Whole Foods |
| 2.5 | g | Table Salt | $0.00 | |
| 1 | g | Emergen-C Super Orange | $0.00 | |
| 1 | g | Life Daily-One Formula for Women | $0.09 | |
| 58 | g | Whey protein isolate | $0.00 | |
Amounts for: Total Daily Cost: | $4.78 | Add Ingredients to Amazon Cart | ||
| Calcium 67% | • | Vitamin A 67% |
| Chloride 66% | • | Vitamin B6 262% |
| Chromium 0% | • | Vitamin B12 535% |
| Copper 202% | • | Vitamin C 193% |
| Iodine 90% | • | Vitamin D 33% |
| Iron 257% | • | Vitamin E 238% |
| Magnesium 112% | • | Vitamin K 72% |
| Manganese 286% | • | Thiamin 240% |
| Molybdenum 0% | • | Riboflavin 154% |
| Phosphorus 220% | • | Niacin 106% |
| Potassium 22% | • | Folate 124% |
| Selenium 17% | • | Pantothenic Acid 245% |
| Sodium 64% | • | Biotin 0% |
| Sulfur 0% | • | Choline 13% |
| Zinc 68% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 1500 | 1677 | 112% | |
| Carbohydrates (g) | 150 | 112.6 | 75% | |
| Protein (g) | 94 | 79.5 | 85% | |
| Total Fat (g) | 58 | 130.3 | 225% | |
| Saturated Fat (g) | 0 | |||
| Monounsaturated Fat (g) | 0 | |||
| Polyunsaturated Fat (g) | 0 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 1 | 63% | |
| Omega-6 Fatty Acids (g) | 17 | 10 | 59% | |
| Total Fiber (g) | 25 | 25.4 | 102% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 2000 | 10000 | 67% |
| Vitamin B6 (mg) | 1.3 | 3.4 | 100 | 262% |
| Vitamin B12 (ug) | 2.4 | 12.8 | 535% | |
| Vitamin C (mg) | 90 | 174 | 2000 | 193% |
| Vitamin D (IU) | 600 | 200 | 4000 | 33% |
| Vitamin E (IU) | 20 | 48 | 1000 | 238% |
| Vitamin K (ug) | 120 | 87 | 72% | |
| Thiamin (mg) | 1.2 | 2.879 | 240% | |
| Riboflavin (mg) | 1.3 | 2.006 | 154% | |
| Niacin (mg) | 16 | 16.95 | 35 | 106% |
| Folate (ug) | 400 | 497 | 1000 | 124% |
| Pantothenic Acid (mg) | 5 | 12.233 | 245% | |
| Biotin (ug) | 30 | 0 | 0% | |
| Choline (mg) | 550 | 70.023 | 3500 | 13% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.67 | 2.5 | 67% |
| Chloride (g) | 2.3 | 1.523 | 3.6 | 66% |
| Chromium (ug) | 35 | 0 | 0% | |
| Copper (mg) | 0.9 | 1.818 | 10 | 202% |
| Iodine (ug) | 150 | 134 | 1100 | 90% |
| Iron (mg) | 8 | 20.5781 | 45 | 257% |
| Magnesium (mg) | 420 | 468.4 | 112% | |
| Manganese (mg) | 2.3 | 6.588 | 11 | 286% |
| Molybdenum (ug) | 45 | 0 | 2000 | 0% |
| Phosphorus (g) | 0.7 | 1.539 | 4 | 220% |
| Potassium (g) | 3.5 | 0.762 | 22% | |
| Selenium (ug) | 55 | 9 | 400 | 17% |
| Sodium (g) | 1.5 | 0.957 | 2.3 | 64% |
| Sulfur (g) | 2 | 0 | 0% | |
| Zinc (mg) | 11 | 7.4331 | 40 | 68% |
