| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 175 | g | Masa harina | $0.17 | Amazon |
| 55 | g | Now Foods 100% Whey Protein Isolate | $1.26 | Amazon |
| 23 | g | GNC Mega Men® Sport - Vanilla Bean | $1.02 | Amazon |
| 6 | g | NOW Foods Calcium/magnesium 1000/500 mg | $0.26 | Amazon |
| 6 | g | Potassium Citrate | $0.24 | PureBulk, Inc. |
| 4 | g | Iodised Salt | $0.01 | local |
| 2 | g | Choline bitartrate | $0.02 | Amazon |
| 50 | g | Soybean Oil | $0.35 | Amazon |
| 110 | g | bob's red mill whole wheat oat flour | $0.00 | |
Amounts for: Total Daily Cost: | $3.34 | Add Ingredients to Amazon Cart | ||
| Calcium 126% | • | Vitamin A 165% |
| Chloride 109% | • | Vitamin B6 2521% |
| Chromium 219% | • | Vitamin B12 1331% |
| Copper 177% | • | Vitamin C 213% |
| Iodine 189% | • | Vitamin D 108% |
| Iron 174% | • | Vitamin E 126% |
| Magnesium 180% | • | Vitamin K 120% |
| Manganese 94% | • | Thiamin 2866% |
| Molybdenum 106% | • | Riboflavin 2470% |
| Phosphorus 56% | • | Niacin 200% |
| Potassium 89% | • | Folate 109% |
| Selenium 277% | • | Pantothenic Acid 663% |
| Sodium 116% | • | Biotin 639% |
| Sulfur 97% | • | Choline 153% |
| Zinc 174% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 1820 | 91% | |
| Carbohydrates (g) | 250 | 214.6 | 86% | |
| Protein (g) | 85 | 91.02 | 107% | |
| Total Fat (g) | 65 | 67.58 | 104% | |
| Saturated Fat (g) | 10.89 | |||
| Monounsaturated Fat (g) | 11.4 | |||
| Polyunsaturated Fat (g) | 28.85 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 3.49 | 218% | |
| Omega-6 Fatty Acids (g) | 17 | 28.14 | 166% | |
| Total Fiber (g) | 28 | 27.8 | 99% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 25.794 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 4944 | 10000 | 165% |
| Vitamin B6 (mg) | 1.3 | 32.8 | 100 | 2521% |
| Vitamin B12 (ug) | 2.4 | 31.9 | 1331% | |
| Vitamin C (mg) | 90 | 192 | 2000 | 213% |
| Vitamin D (IU) | 600 | 650 | 4000 | 108% |
| Vitamin E (IU) | 20 | 25 | 1000 | 126% |
| Vitamin K (ug) | 120 | 144 | 120% | |
| Thiamin (mg) | 1.2 | 34.394 | 2866% | |
| Riboflavin (mg) | 1.3 | 32.114 | 2470% | |
| Niacin (mg) | 16 | 31.944 | 35 | 200% |
| Folate (ug) | 400 | 434 | 1000 | 109% |
| Pantothenic Acid (mg) | 5 | 33.169 | 663% | |
| Biotin (ug) | 30 | 192 | 639% | |
| Choline (mg) | 550 | 841.489 | 3500 | 153% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.26 | 2.5 | 126% |
| Chloride (g) | 2.3 | 2.496 | 3.6 | 109% |
| Chromium (ug) | 35 | 77 | 219% | |
| Copper (mg) | 0.9 | 1.593 | 10 | 177% |
| Iodine (ug) | 150 | 284 | 1100 | 189% |
| Iron (mg) | 8 | 13.92 | 45 | 174% |
| Magnesium (mg) | 420 | 757.8 | 180% | |
| Manganese (mg) | 2.3 | 2.153 | 11 | 94% |
| Molybdenum (ug) | 45 | 48 | 2000 | 106% |
| Phosphorus (g) | 0.7 | 0.39 | 4 | 56% |
| Potassium (g) | 3.5 | 3.106 | 89% | |
| Selenium (ug) | 55 | 152 | 400 | 277% |
| Sodium (g) | 1.5 | 1.741 | 2.3 | 116% |
| Sulfur (g) | 2 | 1.95 | 97% | |
| Zinc (mg) | 11 | 19.1222 | 40 | 174% |
