Name: Testing Schoko-Soja-Hafer
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Maltodextrin; 100g Impact Whey; 100g Haferflocken Vollkorn Bio (gemahlen); 25g Kakaopulver (Ovomaltine); 12.5g Raffinierter Zucker; 25g Leinsamen (gemahlen); 5g MSM; 2.5g Choline bitartrate; 500ml Milk; 25g "Sojola" Sojaöl; 0g Karotte; 0g Speisesalz; 0pill Multinorm Langzeit-Vitamine A-Z Generation 50+ mit Q10; 0pill Sanct Bernhard Vitamin-D-Mono-Tabletten

Amount		Ingredient	€ / day	Source
100	g	Maltodextrin	€1.09	Amazon DE
100	g	Impact Whey	€2.07	Amazon DE
100	g	Haferflocken Vollkorn Bio (gemahlen)	€0.24	Amazon DE
25	g	Kakaopulver (Ovomaltine)	€0.24	Amazon DE
12.5	g	Raffinierter Zucker	€0.01	EDEKA
25	g	Leinsamen (gemahlen)	€0.07	Amazon DE
5	g	MSM	€0.06	Amazon DE
2.5	g	Choline bitartrate	€0.11	BulkPowders
500	ml	Milk	€0.75	EDEKA
25	g	"Sojola" Sojaöl	€0.05	EDEKA
0	g	Karotte	€0.00	EDEKA
0	g	Speisesalz	€0.00	Irgendwo
0	pill	Multinorm Langzeit-Vitamine A-Z Generation 50+ mit Q10	€0.00	ALDI Süd
0	pill	Sanct Bernhard Vitamin-D-Mono-Tabletten	€0.00	Amazon DE
Amounts for: Total Daily Cost:			€4.70	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 25% Protein, 30% Fat

Calories1934

% Daily Values*

97%

Total Carbohydrate218g

71%

Dietary Fiber 21g

96%

Protein120g

94%

Total Fat63g

Saturated Fat6g

Monounsaturated Fat11g

Polyunsaturated Fat26g

139%

Omega-3 Fatty Acids8g

103%

Omega-6 Fatty Acids18g

Cholesterol2mg

Calcium 126%	•	Vitamin A 15%
Chloride 0%	•	Vitamin B6 38%
Chromium 0%	•	Vitamin B12 94%
Copper 32%	•	Vitamin C 20%
Iodine 0%	•	Vitamin D 25%
Iron 49%	•	Vitamin E 30%
Magnesium 86%	•	Vitamin K 42%
Manganese 131%	•	Thiamin 125%
Molybdenum 267%	•	Riboflavin 101%
Phosphorus 98%	•	Niacin 39%
Potassium 37%	•	Folate 13%
Selenium 62%	•	Pantothenic Acid 28%
Sodium 15%	•	Biotin 25%
Sulfur 112%	•	Choline 95%
Zinc 153%

* Percent Daily Values are based on "thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)". 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	Maltodextrin	100	g	Powder	Amazon DE	1000	€10.90	€1.09	10	390	95.0	0.00
2	Impact Whey	100	g	Powder	Amazon DE	1000	€20.69	€2.07	10	393	6.0	82.00
3	Haferflocken Vollkorn Bio (gemahlen)	100	g	Powder	Amazon DE	2500	€5.95	€0.24	25	372	59.1	13.00
4	Kakaopulver (Ovomaltine)	25	g	Powder	Amazon DE	500	€4.75	€0.24	20	92	19.0	2.48
5	Raffinierter Zucker	12.5	g	Powder	EDEKA	1000	€1.00	€0.01	80	47	12.5	0.00
6	Leinsamen (gemahlen)	25	g	Powder	Amazon DE	1500	€4.47	€0.07	60	119	0.0	6.00
7	MSM	5	g	Powder	Amazon DE	1000	€12.90	€0.06	200	0	0.0	0.00
8	Choline bitartrate	2.5	g	Powder	BulkPowders	100	€4.50	€0.11	40	0	0.0	0.00
9	Milk	500	ml	Liquid	EDEKA	1000	€1.50	€0.75	2	300	26.3	16.10
10	"Sojola" Sojaöl	25	g	Liquid	EDEKA	1000	€1.90	€0.05	40	221	0.0	0.00
11	Karotte	0.0001	g	Powder	EDEKA	2000	€1.00	€0.00	20000000	0	0.0	0.00
12	Speisesalz	0.0001	g	Powder	Irgendwo	500	€0.50	€0.00	5000000	0	0.0	0.00
13	Multinorm Langzeit-Vitamine A-Z Generation 50+ mit Q10	0.0001	pill	Pill	ALDI Süd	100	€3.45	€0.00	1000000	0	0.0	0.00
14	Sanct Bernhard Vitamin-D-Mono-Tabletten	0.0001	pill	Pill	Amazon DE	250	€10.10	€0.00	2500000	0	0.0	0.00
	Total						€83.61	€4.70		1934	217.9	119.58
	Target									2000	225.0	125.00
	% Reached									97%	97%	96%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1934	97%
Carbohydrates (g)	225	217.9	97%
Protein (g)	125	119.58	96%
Total Fat (g)	67	63.23	94%
Saturated Fat (g)	0	6.14
Monounsaturated Fat (g)	0	10.77
Polyunsaturated Fat (g)	0	25.55
Omega-3 Fatty Acids (g)	5.67	7.87	139%
Omega-6 Fatty Acids (g)	17	17.56	103%
Total Fiber (g)	30	21.2	71%
Soluble Fiber (g)	0	4.9
Insoluble Fiber (g)	0	9.3
Cholesterol (mg)	0	2

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	515	10000	15%
Vitamin B6 (mg)	1.5	0.6	100	38%
Vitamin B12 (ug)	3	2.8		94%
Vitamin C (mg)	100	20	2000	20%
Vitamin D (IU)	800	200	4000	25%
Vitamin E (IU)	20.86	6	1000	30%
Vitamin K (ug)	120	50		42%
Thiamin (mg)	1.2	1.495		125%
Riboflavin (mg)	1.4	1.415		101%
Niacin (mg)	16	6.277	35	39%
Folate (ug)	400	54	1000	13%
Pantothenic Acid (mg)	6	1.701		28%
Biotin (ug)	50	13		25%
Choline (mg)	1220	1162.075	3500	95%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.26	2.5	126%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	65	0		0%
Copper (mg)	1.25	0.4	10	32%
Iodine (ug)	200	0	1100	0%
Iron (mg)	14	6.799	45	49%
Magnesium (mg)	420	362.8		86%
Manganese (mg)	3.5	4.6	11	131%
Molybdenum (ug)	75	200	2000	267%
Phosphorus (g)	0.7	0.688	4	98%
Potassium (g)	3.5	1.29		37%
Selenium (ug)	55	34	400	62%
Sodium (g)	1.5	0.226	2.3	15%
Sulfur (g)	2	2.23		112%
Zinc (mg)	11	16.8502	40	153%

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Testing Schoko-Soja-Hafer

Nutrition Facts

Nutrient Profile: thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)Change

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