Coconut & Oats No Starch Or Whey

Last updated December 8, 2013 Copy
AmountIngredient$ / daySource
40gCoconut Oil$1.11http://www.melbournefooddepot.com/
15gPsyllium Husk$0.28melbournefooddepot
60gFine Powdered Oats$0.47Bulk Nutrients
4gElectrolyte Blend$0.40Bulk Nutrients
100gMaltodextrin$0.60Bulk Nutrients
0.35gZMA$0.08Bulk Nutrients
2pillNow Foods ADAM Multi Vit$0.33bodybuilding.com
2pillNow Foods Ultra Omega 3$0.24bodybuilding.com
40gAlmond Meal$0.64Woolworths
4gBaking Powder$0.08Woolworths
20gPotassium Gluconate$0.42purebulk
16gLecithin$0.49Coles/Woolworths
3gDiet Rite Salt Lite$0.04Coles
50gPea Protein Powder$2.20Amazon
Amounts for:
Total Daily Cost:
$7.39Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
37% Carb, 17% Protein, 46% Fat
Calories1548
% Daily Values*
281%
Total Carbohydrate138g
81%
Dietary Fiber 24g
29%
Protein63g
80%
Total Fat78g
Saturated Fat40g
Monounsaturated Fat15g
Polyunsaturated Fat7g
115%
Omega-3 Fatty Acids2g
40%
Omega-6 Fatty Acids5g
Cholesterol0mg
Calcium
207%
Vitamin A
333%
Chloride
Vitamin B6
2425%
Chromium
343%
Vitamin B12
> 5000%
Copper
57%
Vitamin C
556%
Iodine
150%
Vitamin D
500%
Iron
199%
Vitamin E
1214%
Magnesium
173%
Vitamin K
398%
Manganese
55%
Thiamin
2086%
Molybdenum
192%
Riboflavin
1949%
Phosphorus
112%
Niacin
236%
Potassium
133%
Folate
103%
Selenium
287%
Pantothenic Acid
835%
Sodium
214%
Biotin
1085%
Sulfur
Choline
96%
Zinc
256%
 
* Percent Daily Values are based on "ncreen_same's 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
Coconut Oil
40
gLiquidhttp://www.melbournefooddepot.com/1800
$50.00
$1.11
453450.00.00
2
Psyllium Husk
15
gPowdermelbournefooddepot600
$11.00
$0.28
40270.00.60
3
Fine Powdered Oats
60
gPowderBulk Nutrients5000
$39.00
$0.47
8323034.97.26
4
Electrolyte Blend
4
gPowderBulk Nutrients250
$25.00
$0.40
6300.00.00
5
Maltodextrin
100
gPowderBulk Nutrients2000
$12.00
$0.60
2038295.00.00
6
ZMA
0.35
gPillBulk Nutrients100
$22.00
$0.08
28600.00.00
7
Now Foods ADAM Multi Vit
2
pillPillbodybuilding.com180
$30.00
$0.33
9000.00.00
8
Now Foods Ultra Omega 3
2
pillPillbodybuilding.com180
$22.00
$0.24
90200.00.00
9
Almond Meal
40
gPowderWoolworths400
$6.44
$0.64
102271.612.08
10
Baking Powder
4
gPowderWoolworths125
$2.62
$0.08
3121.10.00
11
Potassium Gluconate
20
gPowderpurebulk1000
$21.00
$0.42
5000.00.00
12
Lecithin
16
gPowderColes/Woolworths200
$6.10
$0.49
131173.71.07
13
Diet Rite Salt Lite
3
gPowderColes170
$2.48
$0.04
5700.00.00
14
Pea Protein Powder
50
gPowderAmazon1814
$79.99
$2.20
361971.542.42
Total
$329.63
$7.39
1548137.863.43
Target
196749.0221.00
% Reached
79%281%29%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: ncreen_same's Australian Government RDIs (Male 19-30)Change
MacroTargetRecipeMax%
Calories (kcal)1967154879%
Carbohydrates (g)49137.8281%
Protein (g)22163.4329%
Total Fat (g)9878.3280%
Saturated Fat (g)039.88
Monounsaturated Fat (g)015.32
Polyunsaturated Fat (g)07.04
Omega-3 Fatty Acids (g)1.31.5115%
Omega-6 Fatty Acids (g)135.240%
Total Fiber (g)3024.381%
Soluble Fiber (g)00.6
Insoluble Fiber (g)04.6
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)30001000010000333%
Vitamin B6 (mg)1.331.5502425%
Vitamin B12 (ug)2.4120> 5000%
Vitamin C (mg)452501000556%
Vitamin D (IU)20010003200500%
Vitamin E (IU)151824501214%
Vitamin K (ug)70278398%
Thiamin (mg)1.225.0322086%
Riboflavin (mg)1.325.341949%
Niacin (mg)1637.8900236%
Folate (ug)4004131000103%
Pantothenic Acid (mg)650.092835%
Biotin (ug)303251085%
Choline (mg)550525.8350096%
MineralsTargetRecipeMax%
Calcium (g)12.072.5207%
Chloride (g)01.791
Chromium (ug)35120343%
Copper (mg)1.70.9641057%
Iodine (ug)1502251100150%
Iron (mg)815.896745199%
Magnesium (mg)400694173%
Manganese (mg)5.53.04455%
Molybdenum (ug)45872000192%
Phosphorus (g)11.1224112%
Potassium (g)3.85.064133%
Selenium (ug)70201400287%
Sodium (g)0.91.9242.3214%
Sulfur (g)00
Zinc (mg)1435.856440256%

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