| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 158 | g | Gluten-Free Oat Flour | $1.07 | Amazon |
| 158 | g | Masa Harina | $0.32 | Amazon |
| 100 | g | Whey Protein Isolate | $2.80 | Hard Rhino |
| 20 | g | Cocoa Powder | $0.26 | Amazon |
| 4 | g | Iodized Salt | $0.01 | Amazon |
| 30 | ml | Canola Oil | $0.24 | Amazon |
| 1000 | ml | Skim Milk | $0.82 | Local |
| 39 | g | Flaxseed Meal | $0.23 | Amazon |
| 1 | pill | Centrum Men Multivitamin | $0.10 | Vitacost |
Amounts for: Total Daily Cost: | $5.85 | Add Ingredients to Amazon Cart | ||
| Calcium 233% | • | Vitamin A 237% |
| Chloride 107% | • | Vitamin B6 274% |
| Chromium 100% | • | Vitamin B12 560% |
| Copper 358% | • | Vitamin C 100% |
| Iodine 225% | • | Vitamin D 178% |
| Iron 402% | • | Vitamin E 261% |
| Magnesium 252% | • | Vitamin K 74% |
| Manganese 486% | • | Thiamin 472% |
| Molybdenum 813% | • | Riboflavin 429% |
| Phosphorus 545% | • | Niacin 138% |
| Potassium 109% | • | Folate 105% |
| Selenium 448% | • | Pantothenic Acid 519% |
| Sodium 152% | • | Biotin 133% |
| Sulfur 336% | • | Choline 86% |
| Zinc 294% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2069 | 2426 | 117% | |
| Carbohydrates (g) | 259 | 299.7 | 116% | |
| Protein (g) | 129 | 173.98 | 135% | |
| Total Fat (g) | 57 | 69.95 | 123% | |
| Saturated Fat (g) | 9.37 | |||
| Monounsaturated Fat (g) | 27.43 | |||
| Polyunsaturated Fat (g) | 27.03 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 10.28 | 642% | |
| Omega-6 Fatty Acids (g) | 17 | 16.8 | 99% | |
| Total Fiber (g) | 28 | 42.3 | 151% | |
| Soluble Fiber (g) | 7.5 | |||
| Insoluble Fiber (g) | 14.5 | |||
| Cholesterol (mg) | 0 | 30 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 7120 | 10000 | 237% |
| Vitamin B6 (mg) | 1.3 | 3.6 | 100 | 274% |
| Vitamin B12 (ug) | 2.4 | 13.4 | 560% | |
| Vitamin C (mg) | 90 | 90 | 2000 | 100% |
| Vitamin D (IU) | 600 | 1070 | 4000 | 178% |
| Vitamin E (IU) | 20 | 52 | 1000 | 261% |
| Vitamin K (ug) | 120 | 89 | 74% | |
| Thiamin (mg) | 1.2 | 5.669 | 472% | |
| Riboflavin (mg) | 1.3 | 5.574 | 429% | |
| Niacin (mg) | 16 | 22.092 | 35 | 138% |
| Folate (ug) | 400 | 420 | 1000 | 105% |
| Pantothenic Acid (mg) | 5 | 25.949 | 519% | |
| Biotin (ug) | 30 | 40 | 133% | |
| Choline (mg) | 550 | 473.983 | 3500 | 86% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 2.33 | 2.5 | 233% |
| Chloride (g) | 2.3 | 2.472 | 3.6 | 107% |
| Chromium (ug) | 35 | 35 | 100% | |
| Copper (mg) | 0.9 | 3.221 | 10 | 358% |
| Iodine (ug) | 150 | 338 | 1100 | 225% |
| Iron (mg) | 8 | 32.121 | 45 | 402% |
| Magnesium (mg) | 420 | 1059 | 252% | |
| Manganese (mg) | 2.3 | 11.182 | 11 | 486% |
| Molybdenum (ug) | 45 | 366 | 2000 | 813% |
| Phosphorus (g) | 0.7 | 3.816 | 4 | 545% |
| Potassium (g) | 3.5 | 3.801 | 109% | |
| Selenium (ug) | 55 | 246 | 400 | 448% |
| Sodium (g) | 1.5 | 2.273 | 2.3 | 152% |
| Sulfur (g) | 2 | 6.72 | 336% | |
| Zinc (mg) | 11 | 32.319 | 40 | 294% |
