Name: Schoko-Hafer - Test
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 75g Haferflocken Vollkorn Bio (gemahlen); 130g Maltodextrin; 4.33g MSM; 2.29g Choline bitartrate; 2.43g Kaliumchlorid; 1.1g Calciumcarbonat; 1pill Sanct Bernhard Vitamin-D-Mono-Tabletten; 1pill Versand; 1pill Doppelherz Ginseng Stärkungskapseln (optional!); 1g Algenpulver; 1pill Multinorm Langzeit-Vitamine A-Z Generation 50+ mit Q10; 0.25pill Ultra Chromium Picolinate; 16g Roggenvollkornmehl; 30g Raffinierter Zucker; 1pill Ginkgo Biloba (optional!); 1000ml Vollmilch; 90g Bodystar 3K protein Schoko; 28g "Sojola" Sojaöl

Amount		Ingredient	€ / day	Source
75	g	Haferflocken Vollkorn Bio (gemahlen)	€0.19	Amazon DE
130	g	Maltodextrin	€0.38	Bulkpowders
4.33	g	MSM	€0.06	Amazon DE
2.29	g	Choline bitartrate	€0.10	BulkPowders
2.43	g	Kaliumchlorid	€0.02	Amazon DE
1.1	g	Calciumcarbonat	€0.01	Amazon DE
1	pill	Sanct Bernhard Vitamin-D-Mono-Tabletten	€0.04	Amazon DE
1	pill	Versand	€0.65
1	pill	Doppelherz Ginseng Stärkungskapseln (optional!)	€0.08	Amazon.de
1	g	Algenpulver	€0.06	superfoodforyou
1	pill	Multinorm Langzeit-Vitamine A-Z Generation 50+ mit Q10	€0.03	ALDI Süd
0.25	pill	Ultra Chromium Picolinate	€0.04	Amazon
16	g	Roggenvollkornmehl	€0.03	Amazon
30	g	Raffinierter Zucker	€0.02	ALDI
1	pill	Ginkgo Biloba (optional!)	€0.09	Amazon
1000	ml	Vollmilch	€0.70
90	g	Bodystar 3K protein Schoko	€1.97	Bodystar
28	g	"Sojola" Sojaöl	€0.05	Edeka (oder Kaufland für 2,49€)
Amounts for: Total Daily Cost:			€4.52	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

49% Carb, 22% Protein, 29% Fat

Calories2144

% Daily Values*

106%

Total Carbohydrate265g

41%

Dietary Fiber 11g

137%

Protein117g

109%

Total Fat71g

Saturated Fat31g

Monounsaturated Fat9g

Polyunsaturated Fat19g

126%

Omega-3 Fatty Acids2g

97%

Omega-6 Fatty Acids17g

Cholesterol80mg

Calcium 192%	•	Vitamin A 197%
Chloride 50%	•	Vitamin B6 360%
Chromium 529%	•	Vitamin B12 404%
Copper 42%	•	Vitamin C 261%
Iodine 263%	•	Vitamin D 111%
Iron 219%	•	Vitamin E 213%
Magnesium 154%	•	Vitamin K 74%
Manganese 165%	•	Thiamin 217%
Molybdenum 389%	•	Riboflavin 131%
Phosphorus 206%	•	Niacin 234%
Potassium 50%	•	Folate 163%
Selenium 182%	•	Pantothenic Acid 350%
Sodium 0%	•	Biotin 701%
Sulfur 115%	•	Choline 201%
Zinc 171%

* 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	Haferflocken Vollkorn Bio (gemahlen)	75	g	Powder	Amazon DE	2500	€6.25	€0.19	33	279	44.3	9.75
2	Maltodextrin	130	g	Powder	Bulkpowders	5000	€14.66	€0.38	38	515	128.7	0.00
3	MSM	4.33	g	Powder	Amazon DE	1000	€12.90	€0.06	231	0	0.0	0.00
4	Choline bitartrate	2.29	g	Powder	BulkPowders	100	€4.50	€0.10	44	0	0.0	0.00
5	Kaliumchlorid	2.43	g	Powder	Amazon DE	1000	€9.90	€0.02	412	0	0.0	0.00
6	Calciumcarbonat	1.1	g	Powder	Amazon DE	500	€3.76	€0.01	455	0	0.0	0.00
7	Sanct Bernhard Vitamin-D-Mono-Tabletten	1	pill	Pill	Amazon DE	250	€10.10	€0.04	250	0	0.0	0.00
8	Versand	1	pill	Pill		30	€19.47	€0.65	30	0	0.0	0.00
9	Doppelherz Ginseng Stärkungskapseln (optional!)	1	pill	Powder	Amazon.de	120	€9.64	€0.08	120	0	0.0	0.00
10	Algenpulver	1	g	Powder	superfoodforyou	250	€14.95	€0.06	250	7	0.1	0.13
11	Multinorm Langzeit-Vitamine A-Z Generation 50+ mit Q10	1	pill	Pill	ALDI Süd	100	€3.45	€0.03	100	0	0.0	0.00
12	Ultra Chromium Picolinate	0.25	pill	Pill	Amazon	100	€16.20	€0.04	400	0	0.0	0.00
13	Roggenvollkornmehl	16	g	Powder	Amazon	6000	€9.62	€0.03	375	0	9.6	1.44
14	Raffinierter Zucker	30	g	Powder	ALDI	500	€0.30	€0.02	17	112	29.9	0.00
15	Ginkgo Biloba (optional!)	1	pill	Pill	Amazon	365	€32.80	€0.09	365	0	0.0	0.00
16	Vollmilch	1000	ml	Liquid		1000	€0.70	€0.70	1	647	48.0	34.00
17	Bodystar 3K protein Schoko	90	g	Powder	Bodystar	4560	€100.00	€1.97	51	338	4.7	71.19
18	"Sojola" Sojaöl	28	g	Liquid	Edeka (oder Kaufland für 2,49€)	1000	€1.90	€0.05	36	248	0.0	0.00
	Total						€271.10	€4.52		2144	265.3	116.51
	Target									2000	250.0	85.00
	% Reached									107%	106%	137%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2144	107%
Carbohydrates (g)	250	265.3	106%
Protein (g)	85	116.51	137%
Total Fat (g)	65	71.06	109%
Saturated Fat (g)		30.97
Monounsaturated Fat (g)		8.56
Polyunsaturated Fat (g)		18.66
Omega-3 Fatty Acids (g)	1.6	2.01	126%
Omega-6 Fatty Acids (g)	17	16.5	97%
Total Fiber (g)	28	11.4	41%
Soluble Fiber (g)		2.3
Insoluble Fiber (g)		2.6
Cholesterol (mg)	0	80

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5906	10000	197%
Vitamin B6 (mg)	1.3	4.7	100	360%
Vitamin B12 (ug)	2.4	9.7		404%
Vitamin C (mg)	90	235	2000	261%
Vitamin D (IU)	600	667	4000	111%
Vitamin E (IU)	20	43	1000	213%
Vitamin K (ug)	120	89		74%
Thiamin (mg)	1.2	2.606		217%
Riboflavin (mg)	1.3	1.702		131%
Niacin (mg)	16	37.423	35	234%
Folate (ug)	400	650	1000	163%
Pantothenic Acid (mg)	5	17.518		350%
Biotin (ug)	30	210		701%
Choline (mg)	550	1104.325	3500	201%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.92	2.5	192%
Chloride (g)	2.3	1.16	3.6	50%
Chromium (ug)	35	185		529%
Copper (mg)	0.9	0.374	10	42%
Iodine (ug)	150	395	1100	263%
Iron (mg)	8	17.5004	45	219%
Magnesium (mg)	420	646.4		154%
Manganese (mg)	2.3	3.788	11	165%
Molybdenum (ug)	45	175	2000	389%
Phosphorus (g)	0.7	1.442	4	206%
Potassium (g)	3.5	1.754		50%
Selenium (ug)	55	100	400	182%
Sodium (g)	1.5	0.004	2.3	0%
Sulfur (g)	2	2.3		115%
Zinc (mg)	11	18.7974	40	171%

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Schoko-Hafer - Test

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change