Name: Australian Government RDIs (Male 19-30) about 2000 calories
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 170g Fine Powdered Oats; 80g Waxy Maize Starch; 40g WPI - Natural (Unflavoured); 2g MSM Sulfur; 20g Potassium Gluconate; 2pill NOW Foods Calcium & Magnesium; 40ml Peanut Oil; 15g Cocoa Powder; 30g Lecithin; 5g Psyllium Husk; 12g Linseed Meal (Flaxseed); 4g Table Salt; 2g Cinnamon; 2pill Nature's Bounty, ABC Plus; 50g Homebrand Raw Sugar

Amount		Ingredient	$ / day	Source
170	g	Fine Powdered Oats	$1.33	Bulk Nutrients
80	g	Waxy Maize Starch	$1.00	Bulk Nutrients
40	g	WPI - Natural (Unflavoured)	$1.18	Bulk Nutrients
2	g	MSM Sulfur	$0.11	bulk nutrients
20	g	Potassium Gluconate	$0.53	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
40	ml	Peanut Oil	$0.23	Coles/Woolworths
15	g	Cocoa Powder	$0.54	Coles/Woolworths
30	g	Lecithin	$0.92	Coles/Woolworths
5	g	Psyllium Husk	$0.09	Coles/Woolworths
12	g	Linseed Meal (Flaxseed)	$0.13	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
2	g	Cinnamon	$0.11	Coles/Woolworths
2	pill	Nature's Bounty, ABC Plus	$0.15	iHerb
50	g	Homebrand Raw Sugar	$0.05	Woolworths
Amounts for: Total Daily Cost:			$6.47	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

49% Carb, 14% Protein, 37% Fat

Calories1971

% Daily Values*

Total Carbohydrate237g

103%

Dietary Fiber 31g

101%

Protein65g

Total Fat79g

Saturated Fat15g

Monounsaturated Fat20g

Polyunsaturated Fat12g

224%

Omega-3 Fatty Acids3g

106%

Omega-6 Fatty Acids14g

Cholesterol0mg

Calcium 149%	•	Vitamin A 234%
Chloride	•	Vitamin B6 314%
Chromium 200%	•	Vitamin B12 500%
Copper 101%	•	Vitamin C 267%
Iodine 200%	•	Vitamin D 400%
Iron 510%	•	Vitamin E 622%
Magnesium 180%	•	Vitamin K 610%
Manganese 99%	•	Thiamin 267%
Molybdenum 200%	•	Riboflavin 266%
Phosphorus 113%	•	Niacin 255%
Potassium 107%	•	Folate 204%
Selenium 165%	•	Pantothenic Acid 336%
Sodium 179%	•	Biotin 200%
Sulfur	•	Choline 166%
Zinc 168%

* Percent Daily Values are based on "Australian Government RDIs (Male 19-30)". 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	Fine Powdered Oats	170	g	Powder	Bulk Nutrients	5000	$39.00	$1.33	29	653	98.8	20.57
2	Waxy Maize Starch	80	g	Powder	Bulk Nutrients	2000	$25.00	$1.00	25	285	69.6	0.00
3	WPI - Natural (Unflavoured)	40	g	Powder	Bulk Nutrients	2000	$59.00	$1.18	50	153	0.4	36.56
4	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
5	Potassium Gluconate	20	g	Powder	iherb	454	$12.10	$0.53	23	0	0.0	0.00
6	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
7	Peanut Oil	40	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.23	25	354	0.0	0.00
8	Cocoa Powder	15	g	Powder	Coles/Woolworths	180	$6.50	$0.54	12	34	8.7	2.94
9	Lecithin	30	g	Powder	Coles/Woolworths	200	$6.10	$0.92	7	220	7.0	2.00
10	Psyllium Husk	5	g	Powder	Coles/Woolworths	500	$8.73	$0.09	100	9	0.0	0.20
11	Linseed Meal (Flaxseed)	12	g	Powder	Coles/Woolworths	500	$5.23	$0.13	42	55	0.8	2.34
12	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
13	Cinnamon	2	g	Powder	Coles/Woolworths	36	$2.00	$0.11	18	5	1.6	0.08
14	Nature's Bounty, ABC Plus	2	pill	Pill	iHerb	100	$7.45	$0.15	50	0	0.0	0.00
15	Homebrand Raw Sugar	50	g	Powder	Woolworths	2000	$2.15	$0.05	40	203	50.0	0.00
	Total						$206.72	$6.47		1971	236.8	64.69
	Target									0	0.0	64.00
	% Reached											101%
	Safe Maximum									0	0.0	0.00
	% Max Reached											N/A

Macro	Target	Recipe	%
Calories (kcal)	0	1971
Carbohydrates (g)	0	236.8
Protein (g)	64	64.69	101%
Total Fat (g)	0	78.91
Saturated Fat (g)	0	14.59
Monounsaturated Fat (g)	0	20.4
Polyunsaturated Fat (g)	0	12
Omega-3 Fatty Acids (g)	1.3	2.91	224%
Omega-6 Fatty Acids (g)	13	13.76	106%
Total Fiber (g)	30	30.8	103%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7006	10000	234%
Vitamin B6 (mg)	1.3	4.1	50	314%
Vitamin B12 (ug)	2.4	12		500%
Vitamin C (mg)	45	120	1000	267%
Vitamin D (IU)	200	800	3200	400%
Vitamin E (IU)	15	93	450	622%
Vitamin K (ug)	70	427		610%
Thiamin (mg)	1.2	3.207		267%
Riboflavin (mg)	1.3	3.454		266%
Niacin (mg)	16	40.728	900	255%
Folate (ug)	400	815	1000	204%
Pantothenic Acid (mg)	6	20.173		336%
Biotin (ug)	30	60		200%
Choline (mg)	550	911.464	3500	166%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.49	2.5	149%
Chloride (g)	0	2.581
Chromium (ug)	35	70		200%
Copper (mg)	1.7	1.714	10	101%
Iodine (ug)	150	300	1100	200%
Iron (mg)	8	40.769	45	510%
Magnesium (mg)	400	721.9		180%
Manganese (mg)	5.5	5.47		99%
Molybdenum (ug)	45	90	2000	200%
Phosphorus (g)	1	1.127	4	113%
Potassium (g)	3.8	4.07		107%
Selenium (ug)	70	115	400	165%
Sodium (g)	0.9	1.609	2.3	179%
Sulfur (g)	0	2
Zinc (mg)	14	23.536	40	168%

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Australian Government RDIs (Male 19-30) about 2000 calories

Nutrition Facts

Nutrient Profile: Australian Government RDIs (Male 19-30)Change

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