smooth fuel

Last updated March 5, 2015 Copy
AmountIngredient$ / daySource
90gRice, white$0.22
80grolled oats$0.14
60gCereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes$0.24
40graw Sugar$0.04
60gWhey protein concentrate (choc)$1.08bulknutrients
140gMilk, dry, whole, without added vitamin D$0.80
50gCocoa Powder$0.55
10gFlaxseed$0.10Local
15gSoy Lecithin$0.31Amazon
2.5gIodized Salt$0.01
1.5gDiet Rite Salt Lite$0.02Coles
1gCholine bitartrate$0.01Amazon
1pillNature Made Multivitamin For Him, No Iron$0.11iHerb
Amounts for:
Total Daily Cost:
$3.62Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
52% Carb, 20% Protein, 28% Fat
Calories2226
% Daily Values*
105%
Total Carbohydrate303g
124%
Dietary Fiber 31g
99%
Protein119g
92%
Total Fat74g
Saturated Fat34g
Monounsaturated Fat18g
Polyunsaturated Fat13g
419%
Omega-3 Fatty Acids3g
644%
Omega-6 Fatty Acids10g
Cholesterol136mg
* Percent Daily Values are based on "robs+ratios+Edz changes". 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
Rice, white
90
gPowder500
$1.20
$0.22
632972.06.43
2
rolled oats
80
gPowder750
$1.28
$0.14
930552.813.60
3
Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes
60
gPowder1000
$4.00
$0.24
1721450.54.50
4
raw Sugar
40
gPowder2000
$2.15
$0.04
5015540.00.00
5
Whey protein concentrate (choc)
60
gPowderbulknutrients20000
$360.00
$1.08
3332485.045.90
6
Milk, dry, whole, without added vitamin D
140
gPowder1000
$5.70
$0.80
769453.836.85
7
Cocoa Powder
50
gPowder1000
$11.00
$0.55
2011428.99.80
8
Flaxseed
10
gPowderLocal500
$5.00
$0.10
50530.21.83
9
Soy Lecithin
15
gPowderAmazon1814
$37.05
$0.31
1211140.00.00
10
Iodized Salt
2.5
gPowder500
$1.00
$0.01
20000.00.00
11
Diet Rite Salt Lite
1.5
gPowderColes170
$2.64
$0.02
11300.00.00
12
Choline bitartrate
1
gPowderAmazon500
$4.99
$0.01
50000.00.00
13
Nature Made Multivitamin For Him, No Iron
1
pillPilliHerb90
$10.00
$0.11
9000.00.00
Total
$446.01
$3.62
2226303.1118.91
Target
2300288.0120.00
% Reached
97%105%99%
Safe Maximum
0400.0150.00
% Max Reached
N/A76%79%
Nutrient Profile: robs+ratios+Edz changesChange
MacroTargetRecipeMax%
Calories (kcal)2300222697%
Carbohydrates (g)288303.1400105%
Protein (g)120118.9115099%
Total Fat (g)8073.6112092%
Saturated Fat (g)033.78
Monounsaturated Fat (g)017.59
Polyunsaturated Fat (g)012.91
Omega-3 Fatty Acids (g)0.833.481.91419%
Omega-6 Fatty Acids (g)1.59.6710.22644%
Total Fiber (g)253145124%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)0135.8300
VitaminsTargetRecipeMax%
Vitamin A (IU)500048791000098%
Vitamin B6 (mg)25.8100291%
Vitamin B12 (ug)625.8430%
Vitamin C (mg)602052000341%
Vitamin D (IU)40010034000251%
Vitamin E (IU)30531500176%
Vitamin K (ug)80147183%
Thiamin (mg)1.53.595240%
Riboflavin (mg)1.74.544267%
Niacin (mg)2035.29435176%
Folate (ug)4007431000186%
Pantothenic Acid (mg)1015.507155%
Biotin (ug)3004716%
Choline (mg)550737.123500134%
MineralsTargetRecipeMax%
Calcium (g)1.751.92.5109%
Chloride (g)3.42.12362%
Chromium (ug)120120600100%
Copper (mg)24.91110246%
Iodine (ug)1502891100193%
Iron (mg)2429.99845125%
Magnesium (mg)880791.2176090%
Manganese (mg)29.64911482%
Molybdenum (ug)751352000180%
Phosphorus (g)0.72.2211317%
Potassium (g)4.83.956682%
Selenium (ug)70140400200%
Sodium (g)2.22.2742.6103%
Sulfur (g)11.434143%
Zinc (mg)2028.20630141%

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