| Amount | Volume | Ingredient | NZD / day | Source | ||
|---|---|---|---|---|---|---|
| 600 | g | Wheatmeal Bread | NZD1.00 | Countdown | ||
| 50 | g | Edam Cheese | NZD0.45 | Countdown | ||
| 45 | g | Jam | NZD0.20 | Countdown | ||
| 30 | g | Margarine | NZD0.09 | Countdown | ||
| 1 | pill | 1 | capsule | One Daily Superfood Multivitamin | NZD0.51 | iHerb |
Amounts for: Total Daily Cost: | NZD2.25 | Add Ingredients to Amazon Cart | ||||
It's amazing what you can do with very little money...
And almost all the ingredients purchased from the supermarket!
| Calcium 102% | • | Vitamin A 181% |
| Chloride 132% | • | Vitamin B6 937% |
| Chromium 343% | • | Vitamin B12 4199% |
| Copper 296% | • | Vitamin C 111% |
| Iodine 50% | • | Vitamin D 167% |
| Iron 190% | • | Vitamin E 200% |
| Magnesium 123% | • | Vitamin K 117% |
| Manganese 646% | • | Thiamin 1013% |
| Molybdenum 167% | • | Riboflavin 949% |
| Phosphorus 212% | • | Niacin 299% |
| Potassium 45% | • | Folate 177% |
| Selenium 581% | • | Pantothenic Acid 289% |
| Sodium 216% | • | Biotin 100% |
| Sulfur 24% | • | Choline 30% |
| Zinc 205% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 2096 | 105% | |
| Carbohydrates (g) | 250 | 253.6 | 101% | |
| Protein (g) | 85 | 89.64 | 105% | |
| Total Fat (g) | 65 | 65.33 | 101% | |
| Saturated Fat (g) | 15.47 | |||
| Monounsaturated Fat (g) | 30.18 | |||
| Polyunsaturated Fat (g) | 13.35 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 2.01 | 126% | |
| Omega-6 Fatty Acids (g) | 17 | 10.55 | 62% | |
| Total Fiber (g) | 28 | 40.7 | 145% | |
| Soluble Fiber (g) | 20.4 | |||
| Insoluble Fiber (g) | 20.4 | |||
| Cholesterol (mg) | 0 | 44.5 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 5430 | 10000 | 181% |
| Vitamin B6 (mg) | 1.3 | 12.2 | 100 | 937% |
| Vitamin B12 (ug) | 2.4 | 100.8 | 4199% | |
| Vitamin C (mg) | 90 | 100 | 2000 | 111% |
| Vitamin D (IU) | 600 | 1000 | 4000 | 167% |
| Vitamin E (IU) | 20 | 40 | 1000 | 200% |
| Vitamin K (ug) | 120 | 141 | 117% | |
| Thiamin (mg) | 1.2 | 12.161 | 1013% | |
| Riboflavin (mg) | 1.3 | 12.337 | 949% | |
| Niacin (mg) | 16 | 47.898 | 35 | 299% |
| Folate (ug) | 400 | 708 | 1000 | 177% |
| Pantothenic Acid (mg) | 5 | 14.426 | 289% | |
| Biotin (ug) | 30 | 30 | 100% | |
| Choline (mg) | 550 | 166.331 | 3500 | 30% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.02 | 2.5 | 102% |
| Chloride (g) | 2.3 | 3.043 | 3.6 | 132% |
| Chromium (ug) | 35 | 120 | 343% | |
| Copper (mg) | 0.9 | 2.661 | 10 | 296% |
| Iodine (ug) | 150 | 75 | 1100 | 50% |
| Iron (mg) | 8 | 15.22 | 45 | 190% |
| Magnesium (mg) | 420 | 517.9 | 123% | |
| Manganese (mg) | 2.3 | 14.863 | 11 | 646% |
| Molybdenum (ug) | 45 | 75 | 2000 | 167% |
| Phosphorus (g) | 0.7 | 1.481 | 4 | 212% |
| Potassium (g) | 3.5 | 1.592 | 45% | |
| Selenium (ug) | 55 | 320 | 400 | 581% |
| Sodium (g) | 1.5 | 3.235 | 2.3 | 216% |
| Sulfur (g) | 2 | 0.49 | 24% | |
| Zinc (mg) | 11 | 22.5893 | 40 | 205% |
