| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 70 | g | Whey Protein | $1.19 | |
| 120 | g | Quick Oats | $0.17 | |
| 100 | g | Flour | $0.11 | |
| 30 | g | Milled Flax seed | $0.46 | |
| 40 | ml | Sunflower Oil | $0.56 | |
| 1 | pill | Equate One Daily (Men's Health) | $0.04 | Walmart |
| 75 | g | Brown Sugar | $0.00 | |
| 10 | g | Hershey's Cocoa Powder - Special Dark | $0.13 | |
| 1500 | ml | City Drinking Water | $0.00 | Tap |
Amounts for: Total Daily Cost: | $2.65 | Add Ingredients to Amazon Cart | ||
| Calcium 72% | • | Vitamin A 117% |
| Chloride 1% | • | Vitamin B6 231% |
| Chromium 343% | • | Vitamin B12 750% |
| Copper 233% | • | Vitamin C 67% |
| Iodine 0% | • | Vitamin D 117% |
| Iron 125% | • | Vitamin E 113% |
| Magnesium 38% | • | Vitamin K 17% |
| Manganese 88% | • | Thiamin 106% |
| Molybdenum 0% | • | Riboflavin 131% |
| Phosphorus 18% | • | Niacin 121% |
| Potassium 25% | • | Folate 100% |
| Selenium 200% | • | Pantothenic Acid 100% |
| Sodium 109% | • | Biotin 100% |
| Sulfur 0% | • | Choline 0% |
| Zinc 138% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 1842 | 92% | |
| Carbohydrates (g) | 250 | 256.2 | 102% | |
| Protein (g) | 85 | 83.92 | 99% | |
| Total Fat (g) | 65 | 63.04 | 97% | |
| Saturated Fat (g) | 8.27 | |||
| Monounsaturated Fat (g) | 11 | |||
| Polyunsaturated Fat (g) | 28.07 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 6 | 375% | |
| Omega-6 Fatty Acids (g) | 17 | 0 | 0% | |
| Total Fiber (g) | 28 | 37.2 | 133% | |
| Soluble Fiber (g) | 6 | |||
| Insoluble Fiber (g) | 6 | |||
| Cholesterol (mg) | 0 | 116.667 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 3500 | 10000 | 117% |
| Vitamin B6 (mg) | 1.3 | 3 | 100 | 231% |
| Vitamin B12 (ug) | 2.4 | 18 | 750% | |
| Vitamin C (mg) | 90 | 60 | 2000 | 67% |
| Vitamin D (IU) | 600 | 700 | 4000 | 117% |
| Vitamin E (IU) | 20 | 23 | 1000 | 113% |
| Vitamin K (ug) | 120 | 20 | 17% | |
| Thiamin (mg) | 1.2 | 1.27 | 106% | |
| Riboflavin (mg) | 1.3 | 1.7 | 131% | |
| Niacin (mg) | 16 | 19.333 | 35 | 121% |
| Folate (ug) | 400 | 400 | 1000 | 100% |
| Pantothenic Acid (mg) | 5 | 5 | 100% | |
| Biotin (ug) | 30 | 30 | 100% | |
| Choline (mg) | 550 | 0 | 3500 | 0% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.72 | 2.5 | 72% |
| Chloride (g) | 2.3 | 0.013 | 3.6 | 1% |
| Chromium (ug) | 35 | 120 | 343% | |
| Copper (mg) | 0.9 | 2.094 | 10 | 233% |
| Iodine (ug) | 150 | 0 | 1100 | 0% |
| Iron (mg) | 8 | 9.9987 | 45 | 125% |
| Magnesium (mg) | 420 | 160.1 | 38% | |
| Manganese (mg) | 2.3 | 2.031 | 11 | 88% |
| Molybdenum (ug) | 45 | 0 | 2000 | 0% |
| Phosphorus (g) | 0.7 | 0.126 | 4 | 18% |
| Potassium (g) | 3.5 | 0.888 | 25% | |
| Selenium (ug) | 55 | 110 | 400 | 200% |
| Sodium (g) | 1.5 | 1.64 | 2.3 | 109% |
| Sulfur (g) | 2 | 0.01 | 0% | |
| Zinc (mg) | 11 | 15.15 | 40 | 138% |
