Name: Schoko-Hafer 2000kcal nach DGE 1.2.2
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 99g Soja Protein Isolat; 30g "Sojola" Sojaöl; 9g Leinöl, kalt gepresst Bio; 13g Kokosblütenzucker Bio; 95g Reismehl Vollkorn; 44g Maltodextrin; 10g Flohsamenschalen; 15g Chia Samen; 20g Kakaopulver Bio; 6g Ceylon Zimt Bio; 160g Instant Haferflocken; 2g MSM; 1.2g Calciumcarbonat; 3g Cholin Bitartrat; 5g Kaliumchlorid; 3g Tafelsalz; 2pill altapharma A-Z Depot; 1pill Sanct Bernhard Vitamin-D-Mono-Tabletten; 1500ml Leitungswasser

Amount		Ingredient	€ / day	Source
99	g	Soja Protein Isolat	€1.05	BulkPowders
30	g	"Sojola" Sojaöl	€0.06	Edeka
9	g	Leinöl, kalt gepresst Bio	€0.17	Amazon DE
13	g	Kokosblütenzucker Bio	€0.31	Amazon DE
95	g	Reismehl Vollkorn	€0.56	Amazon DE
44	g	Maltodextrin	€0.15	BulkPowders
10	g	Flohsamenschalen	€0.19	Amazon DE
15	g	Chia Samen	€0.24	Amazon DE
20	g	Kakaopulver Bio	€0.22	Amazon DE
6	g	Ceylon Zimt Bio	€0.16	Amazon DE
160	g	Instant Haferflocken	€0.42	BulkPowders
2	g	MSM	€0.03	Amazon DE
1.2	g	Calciumcarbonat	€0.01	Amazon DE
3	g	Cholin Bitartrat	€0.12	BulkPowders
5	g	Kaliumchlorid	€0.05	Amazon DE
3	g	Tafelsalz	€0.00	Penny
2	pill	altapharma A-Z Depot	€0.07	Rossmann
1	pill	Sanct Bernhard Vitamin-D-Mono-Tabletten	€0.04	Amazon DE
1500	ml	Leitungswasser	€0.00	Hamburg Wasser
Amounts for: Total Daily Cost:			€3.82	Add Ingredients to Amazon Cart

Alle Zutaten lassen sich in der angegeben Reihenfolge hervorragend vermischen

Nutrition Facts

Amount Per Day

45% Carb, 25% Protein, 30% Fat

Calories2027

% Daily Values*

100%

Total Carbohydrate226g

137%

Dietary Fiber 41g

101%

Protein126g

101%

Total Fat68g

Saturated Fat12g

Monounsaturated Fat16g

Polyunsaturated Fat33g

179%

Omega-3 Fatty Acids10g

132%

Omega-6 Fatty Acids22g

Cholesterol0mg

Calcium 119%	•	Vitamin A 81%
Chloride 113%	•	Vitamin B6 531%
Chromium 123%	•	Vitamin B12 167%
Copper 135%	•	Vitamin C 163%
Iodine 133%	•	Vitamin D 100%
Iron 140%	•	Vitamin E 694%
Magnesium 191%	•	Vitamin K 179%
Manganese 322%	•	Thiamin 1113%
Molybdenum 133%	•	Riboflavin 210%
Phosphorus 207%	•	Niacin 275%
Potassium 107%	•	Folate 205%
Selenium 146%	•	Pantothenic Acid 225%
Sodium 127%	•	Biotin 200%
Sulfur 113%	•	Choline 103%
Zinc 129%

* Percent Daily Values are based on "Copy of 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	Soja Protein Isolat	99	g	Powder	BulkPowders	5000	€52.99	€1.05	51	374	0.0	90.09
2	"Sojola" Sojaöl	30	g	Liquid	Edeka	1000	€1.90	€0.06	33	265	0.0	0.00
3	Leinöl, kalt gepresst Bio	9	g	Liquid	Amazon DE	695	€12.90	€0.17	77	80	0.0	0.01
4	Kokosblütenzucker Bio	13	g	Powder	Amazon DE	500	€11.80	€0.31	38	50	12.1	0.23
5	Reismehl Vollkorn	95	g	Powder	Amazon DE	1000	€5.90	€0.56	11	352	73.3	7.50
6	Maltodextrin	44	g	Powder	BulkPowders	5000	€16.49	€0.15	114	167	41.4	0.00
7	Flohsamenschalen	10	g	Powder	Amazon DE	1000	€18.90	€0.19	100	18	0.2	0.24
8	Chia Samen	15	g	Powder	Amazon DE	1000	€15.90	€0.24	67	68	0.6	3.18
9	Kakaopulver Bio	20	g	Powder	Amazon DE	750	€8.08	€0.22	38	61	3.4	4.86
10	Ceylon Zimt Bio	6	g	Powder	Amazon DE	480	€12.60	€0.16	80	15	4.8	0.24
11	Instant Haferflocken	160	g	Powder	BulkPowders	5000	€12.99	€0.42	31	579	89.8	19.36
12	MSM	2	g	Powder	Amazon DE	1000	€12.90	€0.03	500	0	0.0	0.00
13	Calciumcarbonat	1.2	g	Powder	Amazon DE	500	€3.76	€0.01	417	0	0.0	0.00
14	Cholin Bitartrat	3	g	Powder	BulkPowders	500	€19.99	€0.12	167	0	0.0	0.00
15	Kaliumchlorid	5	g	Powder	Amazon DE	1000	€9.90	€0.05	200	0	0.0	0.00
16	Tafelsalz	3	g	Powder	Penny	500	€0.45	€0.00	167	0	0.0	0.00
17	altapharma A-Z Depot	2	pill	Pill	Rossmann	100	€3.59	€0.07	50	0	0.0	0.00
18	Sanct Bernhard Vitamin-D-Mono-Tabletten	1	pill	Pill	Amazon DE	250	€10.10	€0.04	250	0	0.0	0.00
19	Leitungswasser	1500	ml	Liquid	Hamburg Wasser	0	€0.00	€0.00	0	0	0.0	0.00
	Total						€231.14	€3.82		2027	225.5	125.72
	Target									2000	225.0	125.00
	% Reached									101%	100%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2027	101%
Carbohydrates (g)	225	225.5	100%
Protein (g)	125	125.72	101%
Total Fat (g)	67	67.7	101%
Saturated Fat (g)	0	11.83
Monounsaturated Fat (g)	0	16.29
Polyunsaturated Fat (g)	0	33.28
Omega-3 Fatty Acids (g)	5.67	10.14	179%
Omega-6 Fatty Acids (g)	17	22.36	132%
Total Fiber (g)	30	41.1	137%
Soluble Fiber (g)	0	0.6
Insoluble Fiber (g)	0	44.5
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	2684	10000	81%
Vitamin B6 (mg)	1.5	8	100	531%
Vitamin B12 (ug)	3	5		167%
Vitamin C (mg)	100	163	2000	163%
Vitamin D (IU)	800	800	4000	100%
Vitamin E (IU)	20.86	145	1000	694%
Vitamin K (ug)	120	215		179%
Thiamin (mg)	1.2	13.355		1113%
Riboflavin (mg)	1.4	2.943		210%
Niacin (mg)	16	44.007	35	275%
Folate (ug)	400	822	1000	205%
Pantothenic Acid (mg)	6	13.5		225%
Biotin (ug)	50	100		200%
Choline (mg)	1220	1262.243	3500	103%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.19	2.5	119%
Chloride (g)	2.3	2.589	3.6	113%
Chromium (ug)	65	80		123%
Copper (mg)	1.25	1.684	10	135%
Iodine (ug)	200	266	1100	133%
Iron (mg)	10	14.0447	45	140%
Magnesium (mg)	420	802.1		191%
Manganese (mg)	3.5	11.268	11	322%
Molybdenum (ug)	75	100	2000	133%
Phosphorus (g)	0.7	1.452	4	207%
Potassium (g)	3.5	3.736		107%
Selenium (ug)	55	81	400	146%
Sodium (g)	1.5	1.911	2.3	127%
Sulfur (g)	2	2.26		113%
Zinc (mg)	11	14.1693	40	129%

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Schoko-Hafer 2000kcal nach DGE 1.2.2 Vegan

Nutrition Facts

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

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Schoko-Hafer 2000kcal nach DGE 1.2.2 Vegan

Nutrition Facts

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

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