| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 200 | g | Five Roses Whole Wheat Flour | $0.50 | IGA |
| 40 | g | Johnvince Ground Flaxseed | $0.28 | IGA |
| 3 | g | Windsor Salt | $0.02 | IGA |
| 30 | ml | Compliment Canola Oil | $0.11 | IGA |
| 0 | portion | Raw Egg | $0.00 | IGA |
| 90 | g | Whey protein isolate | $1.19 | Amazon |
| 1 | pill | Centrum Men Multivitamin | $0.05 | Vitacost |
| 500 | g | Milk, Lowfat 1% | $0.41 | Walmart |
| 1 | pill | Now Nutrition Omega 3-6-9 | $0.06 | Amazon |
| 15 | g | Soybean Oil | $0.11 | Amazon |
Amounts for: Total Daily Cost: | $2.74 | Add Ingredients to Amazon Cart | ||
| Calcium 91% | • | Vitamin A 308% |
| Chloride 136% | • | Vitamin B6 155% |
| Chromium 100% | • | Vitamin B12 250% |
| Copper 100% | • | Vitamin C 170% |
| Iodine 280% | • | Vitamin D 100% |
| Iron 187% | • | Vitamin E 264% |
| Magnesium 86% | • | Vitamin K 92% |
| Manganese 100% | • | Thiamin 133% |
| Molybdenum 111% | • | Riboflavin 100% |
| Phosphorus 29% | • | Niacin 117% |
| Potassium 198% | • | Folate 50% |
| Selenium 182% | • | Pantothenic Acid 300% |
| Sodium 113% | • | Biotin 133% |
| Sulfur 0% | • | Choline 0% |
| Zinc 100% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 1902 | 95% | |
| Carbohydrates (g) | 250 | 175.8 | 70% | |
| Protein (g) | 85 | 124.53 | 147% | |
| Total Fat (g) | 65 | 68.09 | 105% | |
| Saturated Fat (g) | 5.77 | |||
| Monounsaturated Fat (g) | 6.62 | |||
| Polyunsaturated Fat (g) | 20.25 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 1.92 | 120% | |
| Omega-6 Fatty Acids (g) | 17 | 8.09 | 48% | |
| Total Fiber (g) | 28 | 24.5 | 88% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 55.202 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 9238 | 10000 | 308% |
| Vitamin B6 (mg) | 1.3 | 2 | 100 | 155% |
| Vitamin B12 (ug) | 2.4 | 6 | 250% | |
| Vitamin C (mg) | 90 | 153 | 2000 | 170% |
| Vitamin D (IU) | 600 | 600 | 4000 | 100% |
| Vitamin E (IU) | 20 | 53 | 1000 | 264% |
| Vitamin K (ug) | 120 | 111 | 92% | |
| Thiamin (mg) | 1.2 | 1.6 | 133% | |
| Riboflavin (mg) | 1.3 | 1.3 | 100% | |
| Niacin (mg) | 16 | 18.667 | 35 | 117% |
| Folate (ug) | 400 | 200 | 1000 | 50% |
| Pantothenic Acid (mg) | 5 | 15 | 300% | |
| Biotin (ug) | 30 | 40 | 133% | |
| Choline (mg) | 550 | 0 | 3500 | 0% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.91 | 2.5 | 91% |
| Chloride (g) | 2.3 | 3.122 | 3.6 | 136% |
| Chromium (ug) | 35 | 35 | 100% | |
| Copper (mg) | 0.9 | 0.9 | 10 | 100% |
| Iodine (ug) | 150 | 420 | 1100 | 280% |
| Iron (mg) | 8 | 14.92 | 45 | 187% |
| Magnesium (mg) | 420 | 361.7 | 86% | |
| Manganese (mg) | 2.3 | 2.3 | 11 | 100% |
| Molybdenum (ug) | 45 | 50 | 2000 | 111% |
| Phosphorus (g) | 0.7 | 0.204 | 4 | 29% |
| Potassium (g) | 3.5 | 6.921 | 198% | |
| Selenium (ug) | 55 | 100 | 400 | 182% |
| Sodium (g) | 1.5 | 1.692 | 2.3 | 113% |
| Sulfur (g) | 2 | 0 | 0% | |
| Zinc (mg) | 11 | 11 | 40 | 100% |
