Complete Foods

my version

by Tired Tyler
Last updated April 8, 2016 Copy
AmountIngredient$ / daySource
150gOat Flour/Powder$0.31Honeyville
126gSoy protein isolate$0.94Honeyville
39gEAS whey protein powder$0.65Amazon
75gCanola Oil$0.18Amazon Now
50gSugars, granulated$0.08Local
7gPotassium Citrate$0.21Amazon
1gIodized Salt$0.00Grocery
1pillKirkland Signature Daily Multi Vitamins & Minerals Tablets$0.03Amazon
2pillCalcium$0.04Amazon
1pillVitamin K supplement$0.04Amazon
0gYellow Corn Flour$0.00Grocery (Walmart)
Amounts for:
Total Daily Cost:
$2.48Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
31% Carb, 28% Protein, 41% Fat
Calories2041
% Daily Values*
66%
Total Carbohydrate165g
60%
Dietary Fiber 17g
176%
Protein150g
146%
Total Fat95g
Saturated Fat10g
Monounsaturated Fat49g
Polyunsaturated Fat29g
303%
Omega-3 Fatty Acids5g
142%
Omega-6 Fatty Acids24g
Cholesterol80mg
Calcium
121%
•Vitamin A
117%
Chloride
118%
•Vitamin B6
965%
Chromium
100%
•Vitamin B12
287%
Copper
522%
•Vitamin C
100%
Iodine
100%
•Vitamin D
133%
Iron
535%
•Vitamin E
238%
Magnesium
104%
•Vitamin K
135%
Manganese
443%
•Thiamin
257%
Molybdenum
100%
•Riboflavin
178%
Phosphorus
288%
•Niacin
174%
Potassium
100%
•Folate
212%
Selenium
213%
•Pantothenic Acid
209%
Sodium
130%
•Biotin
100%
Sulfur
143%
•Choline
58%
Zinc
215%
 
* 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
Oat Flour/Powder
150
gPowderHoneyville22700
$46.39
$0.31
15160698.522.05
2
Soy protein isolate
126
gPowderHoneyville19976
$148.79
$0.94
1594289.3101.68
3
EAS whey protein powder
39
gPowderAmazon2270
$37.99
$0.65
581507.026.00
4
Canola Oil
75
gLiquidAmazon Now1344
$3.18
$0.18
186630.00.00
5
Sugars, granulated
50
gPowderLocal4525
$7.39
$0.08
9119450.00.00
6
Potassium Citrate
7
gPowderAmazon1000
$29.96
$0.21
14300.00.00
7
Iodized Salt
1
gPowderGrocery0$0.00$0.00000.00.00
8
Kirkland Signature Daily Multi Vitamins & Minerals Tablets
1
pillPillAmazon500
$14.99
$0.03
50000.00.00
9
Calcium
2
pillPillAmazon500
$10.98
$0.04
25000.00.00
10
Vitamin K supplement
1
pillPillAmazon200
$7.98
$0.04
20000.00.00
11
Yellow Corn Flour
0
gPowderGrocery (Walmart)2000
$2.00
$0.0000.00.00
Total
$309.65
$2.48
2041164.9149.73
Target
2000250.085.00
% Reached
102%66%176%
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)20002041102%
Carbohydrates (g)250164.966%
Protein (g)85149.73176%
Total Fat (g)6594.93146%
Saturated Fat (g)9.9
Monounsaturated Fat (g)49.09
Polyunsaturated Fat (g)29.15
Omega-3 Fatty Acids (g)1.64.85303%
Omega-6 Fatty Acids (g)1724.16142%
Total Fiber (g)2816.860%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)079.95
VitaminsTargetRecipeMax%
Vitamin A (IU)3000352110000117%
Vitamin B6 (mg)1.312.5100965%
Vitamin B12 (ug)2.46.9287%
Vitamin C (mg)90902000100%
Vitamin D (IU)6008004000133%
Vitamin E (IU)20481000238%
Vitamin K (ug)120162135%
Thiamin (mg)1.23.08257%
Riboflavin (mg)1.32.32178%
Niacin (mg)1627.91435174%
Folate (ug)4008481000212%
Pantothenic Acid (mg)510.426209%
Biotin (ug)3030100%
Choline (mg)550317.484350058%
MineralsTargetRecipeMax%
Calcium (g)11.212.5121%
Chloride (g)2.32.7183.6118%
Chromium (ug)3535100%
Copper (mg)0.94.69410522%
Iodine (ug)1501501100100%
Iron (mg)842.779845535%
Magnesium (mg)420435.6104%
Manganese (mg)2.310.19211443%
Molybdenum (ug)45452000100%
Phosphorus (g)0.72.0144288%
Potassium (g)3.53.494100%
Selenium (ug)55117400213%
Sodium (g)1.51.9572.3130%
Sulfur (g)22.87143%
Zinc (mg)1123.629640215%

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