Complete Foods

Pez Food

by Pezman
Last updated July 19, 2014 Copy
AmountIngredient$ / daySource
90gWhey Protein Isolate$1.19Shoppers
1pillKirkland Signature Daily Multi$0.03Amazon
200gMaseca Instant Corn Masa Flour$0.30Local
20gSoybean Oil$0.14Amazon
7gLo Salt$0.03Sainsburies
1pillNow Nutrition Omega 3-6-9$0.06Amazon
2gSalt$0.00Rewe
150gOat Flour/Powder$0.73Bob's Red Mill (4x 22oz)
1000mlskim milk$1.67
20gCocoa Powder$0.26Amazon
15mlCanola Oil$0.12Amazon
50gFlaxseed Meal$0.30Amazon
Amounts for:
Total Daily Cost:
$4.85Add Ingredients
to Amazon Cart

This is a recipe in process - untested - if you have advice please comment. The primary goal is simple ingredients that are readily available in Canada.

Nutrition Facts

Amount Per Day
47% Carb, 25% Protein, 28% Fat
Calories2350
% Daily Values*
123%
Total Carbohydrate319g
160%
Dietary Fiber 45g
132%
Protein170g
142%
Total Fat81g
Saturated Fat11g
Monounsaturated Fat25g
Polyunsaturated Fat38g
825%
Omega-3 Fatty Acids13g
152%
Omega-6 Fatty Acids26g
Cholesterol16mg
Calcium
119%
•Vitamin A
117%
Chloride
101%
•Vitamin B6
260%
Chromium
100%
•Vitamin B12
250%
Copper
358%
•Vitamin C
100%
Iodine
127%
•Vitamin D
67%
Iron
407%
•Vitamin E
185%
Magnesium
190%
•Vitamin K
67%
Manganese
487%
•Thiamin
318%
Molybdenum
767%
•Riboflavin
169%
Phosphorus
241%
•Niacin
172%
Potassium
135%
•Folate
164%
Selenium
272%
•Pantothenic Acid
225%
Sodium
124%
•Biotin
100%
Sulfur
60%
•Choline
19%
Zinc
208%
 
* Percent Daily Values are based on "Pezman's 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
Whey Protein Isolate
90
gPowderShoppers2270
$30.00
$1.19
253540.080.36
2
Kirkland Signature Daily Multi
1
pillPillAmazon500
$16.99
$0.03
50000.00.00
3
Maseca Instant Corn Masa Flour
200
gPowderLocal1971
$2.99
$0.30
10730152.618.56
4
Soybean Oil
20
gLiquidAmazon907
$6.35
$0.14
451770.00.00
5
Lo Salt
7
gPowderSainsburies350
$1.55
$0.03
5000.00.00
6
Now Nutrition Omega 3-6-9
1
pillPillAmazon250
$15.59
$0.06
250200.00.00
7
Salt
2
gPowderRewe500
$1.00
$0.00
25000.00.00
8
Oat Flour/Powder
150
gPowderBob's Red Mill (4x 22oz)2495
$12.19
$0.73
1766088.822.05
9
skim milk
1000
mlLiquid1200
$2.00
$1.67
1050.633.76
10
Cocoa Powder
20
gPowderAmazon1361
$17.88
$0.26
684611.63.92
11
Canola Oil
15
mlLiquidAmazon1361
$10.99
$0.12
911330.00.00
12
Flaxseed Meal
50
gPowderAmazon1814
$10.84
$0.30
3623115.011.50
Total
$128.37
$4.85
2350318.6170.14
Target
2069259.0129.00
% Reached
114%123%132%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: Pezman's U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20692350114%
Carbohydrates (g)259318.6123%
Protein (g)129170.14132%
Total Fat (g)5781.22142%
Saturated Fat (g)10.88
Monounsaturated Fat (g)24.81
Polyunsaturated Fat (g)37.75
Omega-3 Fatty Acids (g)1.613.2825%
Omega-6 Fatty Acids (g)1725.92152%
Total Fiber (g)2844.8160%
Soluble Fiber (g)8
Insoluble Fiber (g)16.8
Cholesterol (mg)016.071
VitaminsTargetRecipeMax%
Vitamin A (IU)3000351010000117%
Vitamin B6 (mg)1.33.4100260%
Vitamin B12 (ug)2.46250%
Vitamin C (mg)90902000100%
Vitamin D (IU)600400400067%
Vitamin E (IU)20371000185%
Vitamin K (ug)1208067%
Thiamin (mg)1.23.812318%
Riboflavin (mg)1.32.192169%
Niacin (mg)1627.50535172%
Folate (ug)4006561000164%
Pantothenic Acid (mg)511.235225%
Biotin (ug)3030100%
Choline (mg)550103.83350019%
MineralsTargetRecipeMax%
Calcium (g)11.192.5119%
Chloride (g)2.32.3123.6101%
Chromium (ug)3535100%
Copper (mg)0.93.21810358%
Iodine (ug)1501901100127%
Iron (mg)832.569545407%
Magnesium (mg)420797.8190%
Manganese (mg)2.311.21111487%
Molybdenum (ug)453452000767%
Phosphorus (g)0.71.6844241%
Potassium (g)3.54.734135%
Selenium (ug)55150400272%
Sodium (g)1.51.8652.3124%
Sulfur (g)21.260%
Zinc (mg)1122.914340208%

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