| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 300 | g | Masa harina | $0.30 | Amazon |
| 22 | g | GNC Mega Men® Sport - Vanilla Bean | $0.98 | Amazon |
| 4 | g | Iodised Salt | $0.01 | local |
| 37 | g | Soybean Oil | $0.26 | Amazon |
| 1000 | ml | Skim Milk | $0.82 | Local |
| 10 | g | Soy Lecithin Granules | $0.28 | Bob's Red Mill |
| 61 | g | Flaxseed Meal | $0.36 | Amazon |
| 80 | g | Whey Protein Isolate | $2.24 | Hard Rhino |
Amounts for: Total Daily Cost: | $5.25 | Add Ingredients to Amazon Cart | ||
| Calcium 229% | • | Vitamin A 270% |
| Chloride 108% | • | Vitamin B6 2516% |
| Chromium 210% | • | Vitamin B12 1563% |
| Copper 296% | • | Vitamin C 204% |
| Iodine 186% | • | Vitamin D 139% |
| Iron 329% | • | Vitamin E 116% |
| Magnesium 206% | • | Vitamin K 100% |
| Manganese 186% | • | Thiamin 3019% |
| Molybdenum 102% | • | Riboflavin 2646% |
| Phosphorus 495% | • | Niacin 214% |
| Potassium 103% | • | Folate 146% |
| Selenium 422% | • | Pantothenic Acid 825% |
| Sodium 150% | • | Biotin 611% |
| Sulfur 293% | • | Choline 132% |
| Zinc 295% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2500 | 2502 | 100% | |
| Carbohydrates (g) | 300 | 308.8 | 103% | |
| Protein (g) | 150 | 152.94 | 102% | |
| Total Fat (g) | 75 | 79.68 | 106% | |
| Saturated Fat (g) | 0 | 12.07 | ||
| Monounsaturated Fat (g) | 0 | 12.93 | ||
| Polyunsaturated Fat (g) | 0 | 40.85 | ||
| Omega-3 Fatty Acids (g) | 1.6 | 14.26 | 891% | |
| Omega-6 Fatty Acids (g) | 17 | 31.58 | 186% | |
| Total Fiber (g) | 28 | 45.8 | 163% | |
| Soluble Fiber (g) | 0 | 4.3 | ||
| Insoluble Fiber (g) | 0 | 14 | ||
| Cholesterol (mg) | 0 | 43.278 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 8096 | 10000 | 270% |
| Vitamin B6 (mg) | 1.3 | 32.7 | 100 | 2516% |
| Vitamin B12 (ug) | 2.4 | 37.5 | 1563% | |
| Vitamin C (mg) | 90 | 184 | 2000 | 204% |
| Vitamin D (IU) | 600 | 837 | 4000 | 139% |
| Vitamin E (IU) | 20 | 23 | 1000 | 116% |
| Vitamin K (ug) | 120 | 120 | 100% | |
| Thiamin (mg) | 1.2 | 36.23 | 3019% | |
| Riboflavin (mg) | 1.3 | 34.402 | 2646% | |
| Niacin (mg) | 16 | 34.295 | 35 | 214% |
| Folate (ug) | 400 | 583 | 1000 | 146% |
| Pantothenic Acid (mg) | 5 | 41.248 | 825% | |
| Biotin (ug) | 30 | 183 | 611% | |
| Choline (mg) | 550 | 727.655 | 3500 | 132% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 2.29 | 2.5 | 229% |
| Chloride (g) | 2.3 | 2.492 | 3.6 | 108% |
| Chromium (ug) | 35 | 73 | 210% | |
| Copper (mg) | 0.9 | 2.663 | 10 | 296% |
| Iodine (ug) | 150 | 280 | 1100 | 186% |
| Iron (mg) | 8 | 26.281 | 45 | 329% |
| Magnesium (mg) | 420 | 865.7 | 206% | |
| Manganese (mg) | 2.3 | 4.277 | 11 | 186% |
| Molybdenum (ug) | 45 | 46 | 2000 | 102% |
| Phosphorus (g) | 0.7 | 3.467 | 4 | 495% |
| Potassium (g) | 3.5 | 3.607 | 103% | |
| Selenium (ug) | 55 | 232 | 400 | 422% |
| Sodium (g) | 1.5 | 2.256 | 2.3 | 150% |
| Sulfur (g) | 2 | 5.86 | 293% | |
| Zinc (mg) | 11 | 32.4448 | 40 | 295% |
