Name: Copy of Urban ambrosia 1.75
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 240g Pre-cooked Masa (Masa Precocida); 32g Oat Flour/Powder; 0g Lecithin Granules; 56g Almond meal; 4g Iodized Salt; 30g Canola Oil; 6g Psyllium Seed Husk Fiber; 3g Salt Substitute (Potassium Chloride); 60g Trader Joe's Unflavored Soy Protein; 1pill Kirkland Signature Daily Multi; 39g Sugar

Amount		Ingredient	$ / day	Source
240	g	Pre-cooked Masa (Masa Precocida)	$0.52	Amazon
32	g	Oat Flour/Powder	$0.10	Bulk Barn
0	g	Lecithin Granules	$0.00	Bulk Barn
56	g	Almond meal	$1.23	Local
4	g	Iodized Salt	$0.01	Local
30	g	Canola Oil	$0.07	Walmart
6	g	Psyllium Seed Husk Fiber	$0.09	Bulk Barn
3	g	Salt Substitute (Potassium Chloride)	$0.05	Local
60	g	Trader Joe's Unflavored Soy Protein	$1.06	Trader Joe's
1	pill	Kirkland Signature Daily Multi	$0.03	Costco
39	g	Sugar	$0.12	Amazon
Amounts for: Total Daily Cost:			$3.27	Add Ingredients to Amazon Cart

What the hell?

Nutrition Facts

Amount Per Day

50% Carb, 17% Protein, 33% Fat

Calories2009

% Daily Values*

101%

Total Carbohydrate252g

127%

Dietary Fiber 36g

102%

Protein87g

114%

Total Fat74g

Saturated Fat6g

Monounsaturated Fat37g

Polyunsaturated Fat17g

119%

Omega-3 Fatty Acids2g

110%

Omega-6 Fatty Acids19g

Cholesterol0mg

Calcium 132%	•	Vitamin A 317%
Chloride 65%	•	Vitamin B6 360%
Chromium 233%	•	Vitamin B12 431%
Copper 367%	•	Vitamin C 182%
Iodine 225%	•	Vitamin D 148%
Iron 548%	•	Vitamin E 541%
Magnesium 170%	•	Vitamin K 71%
Manganese 278%	•	Thiamin 287%
Molybdenum 589%	•	Riboflavin 271%
Phosphorus 260%	•	Niacin 231%
Potassium 83%	•	Folate 222%
Selenium 259%	•	Pantothenic Acid 383%
Sodium 143%	•	Biotin 824%
Sulfur 48%	•	Choline 6%
Zinc 185%

* Percent Daily Values are based on "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	Pre-cooked Masa (Masa Precocida)	240	g	Powder	Amazon	3000	$6.49	$0.52	13	876	183.1	22.32
2	Oat Flour/Powder	32	g	Powder	Bulk Barn	1000	$3.00	$0.10	31	141	18.9	4.70
3	Lecithin Granules	0	g	Powder	Bulk Barn	440	$6.40	$0.00		0	0.0	0.00
4	Almond meal	56	g	Powder	Local	500	$10.99	$1.23	9	325	5.3	12.26
5	Iodized Salt	4	g	Powder	Local	500	$1.00	$0.01	125	0	0.0	0.00
6	Canola Oil	30	g	Liquid	Walmart	1278	$2.82	$0.07	43	265	0.0	0.00
7	Psyllium Seed Husk Fiber	6	g	Powder	Bulk Barn	1000	$15.00	$0.09	167	23	5.3	0.00
8	Salt Substitute (Potassium Chloride)	3	g	Powder	Local	311	$5.49	$0.05	104	0	0.0	0.00
9	Trader Joe's Unflavored Soy Protein	60	g	Powder	Trader Joe's	908	$15.99	$1.06	15	228	0.0	47.59
10	Kirkland Signature Daily Multi	1	pill	Pill	Costco	500	$14.50	$0.03	500	0	0.0	0.00
11	Sugar	39	g	Powder	Amazon	4536	$14.11	$0.12	116	151	39.0	0.00
	Total						$95.79	$3.27		2009	251.7	86.87
	Target									2000	250.0	85.00
	% Reached									100%	101%	102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2009	100%
Carbohydrates (g)	250	251.7	101%
Protein (g)	85	86.87	102%
Total Fat (g)	65	73.84	114%
Saturated Fat (g)		6.35
Monounsaturated Fat (g)		36.57
Polyunsaturated Fat (g)		16.56
Omega-3 Fatty Acids (g)	1.6	1.91	119%
Omega-6 Fatty Acids (g)	17	18.68	110%
Total Fiber (g)	28	35.6	127%
Soluble Fiber (g)		1
Insoluble Fiber (g)		1.1
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9525	10000	317%
Vitamin B6 (mg)	1.3	4.7	100	360%
Vitamin B12 (ug)	2.4	10.3		431%
Vitamin C (mg)	90	163	2000	182%
Vitamin D (IU)	600	890	4000	148%
Vitamin E (IU)	20	108	1000	541%
Vitamin K (ug)	120	85		71%
Thiamin (mg)	1.2	3.447		287%
Riboflavin (mg)	1.3	3.521		271%
Niacin (mg)	16	37.035	35	231%
Folate (ug)	400	886	1000	222%
Pantothenic Acid (mg)	5	19.153		383%
Biotin (ug)	30	247		824%
Choline (mg)	550	30.268	3500	6%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.32	2.5	132%
Chloride (g)	2.3	1.5	3.6	65%
Chromium (ug)	35	81		233%
Copper (mg)	0.9	3.302	10	367%
Iodine (ug)	150	338	1100	225%
Iron (mg)	8	43.826	45	548%
Magnesium (mg)	420	712.5		170%
Manganese (mg)	2.3	6.402	11	278%
Molybdenum (ug)	45	265	2000	589%
Phosphorus (g)	0.7	1.823	4	260%
Potassium (g)	3.5	2.911		83%
Selenium (ug)	55	143	400	259%
Sodium (g)	1.5	2.142	2.3	143%
Sulfur (g)	2	0.96		48%
Zinc (mg)	11	20.3395	40	185%

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Parent Recipes:	Author	Last Updated	Created
More Nutritious than Batman, Superman and The Incredible Hulk put Together	PH03N1X	15 Sep '14	4 Jul '14
Urban ambrosia	littlespoon	16 Jul '14	18 Jul '14
Urban ambrosia 1.5	littlespoon	23 Jul '14	29 Jul '14
Urban ambrosia 1.6	littlespoon	30 Jul '14	7 Aug '14
Urban ambrosia 1.7	littlespoon	18 Aug '14	19 Aug '14
Urban ambrosia 1.75	littlespoon	19 Aug '14	24 Aug '14
This recipe	jschlitz	8 Sep '14	24 Aug '14

Copy of Urban ambrosia 1.75

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change