| Amount | Ingredient | € / day | Source | |
|---|---|---|---|---|
| 170 | g | Ultra Fine Scottish Oats | €0.40 | Bulk Powders |
| 250 | g | Masa harina | €0.25 | Amazon |
| 29.5 | ml | MCT Oil | €0.56 | Amazon |
| 29.5 | ml | Extra Virgin Olive Oil | €0.36 | Amazon |
| 72 | g | PURE WHEY PROTEIN Other Flavours | €1.05 | BulkPowders |
| 5 | g | Jozo bewust (die groene zoutvaatjes) | €0.10 | AH |
| 1 | g | Jozo Naturel Tafelzout | €0.00 | AH |
| 15 | g | Flaxseed | €0.38 | BulkPowders |
| 1 | pill | Solgar Omnium | €0.00 | |
Amounts for: Total Daily Cost: | €3.10 | Add Ingredients to Amazon Cart | ||
| Calcium > 6488% | • | Vitamin A 83% |
| Chloride 111% | • | Vitamin B6 3956% |
| Chromium 286% | • | Vitamin B12 3333% |
| Copper 712% | • | Vitamin C 333% |
| Iodine 70% | • | Vitamin D 1% |
| Iron 440% | • | Vitamin E 1263% |
| Magnesium 155% | • | Vitamin K 36% |
| Manganese 453% | • | Thiamin 420% |
| Molybdenum 756% | • | Riboflavin 65% |
| Phosphorus 239% | • | Niacin 19% |
| Potassium 96% | • | Folate 135% |
| Selenium 304% | • | Pantothenic Acid 51% |
| Sodium 87% | • | Biotin 336% |
| Sulfur 65% | • | Choline 25% |
| Zinc 219% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 2071 | 104% | |
| Carbohydrates (g) | 250 | 298.4 | 119% | |
| Protein (g) | 85 | 103.74 | 122% | |
| Total Fat (g) | 65 | 90.16 | 139% | |
| Saturated Fat (g) | 37.44 | |||
| Monounsaturated Fat (g) | 28.2 | |||
| Polyunsaturated Fat (g) | 8.88 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 3.76 | 235% | |
| Omega-6 Fatty Acids (g) | 17 | 7.71 | 45% | |
| Total Fiber (g) | 28 | 35.6 | 127% | |
| Soluble Fiber (g) | 5.1 | |||
| Insoluble Fiber (g) | 6 | |||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 2500 | 10000 | 83% |
| Vitamin B6 (mg) | 1.3 | 51.4 | 100 | 3956% |
| Vitamin B12 (ug) | 2.4 | 80 | 3333% | |
| Vitamin C (mg) | 90 | 300 | 2000 | 333% |
| Vitamin D (IU) | 600 | 5 | 4000 | 1% |
| Vitamin E (IU) | 20 | 253 | 1000 | 1263% |
| Vitamin K (ug) | 120 | 43 | 36% | |
| Thiamin (mg) | 1.2 | 5.038 | 420% | |
| Riboflavin (mg) | 1.3 | 0.839 | 65% | |
| Niacin (mg) | 16 | 3.015 | 35 | 19% |
| Folate (ug) | 400 | 540 | 1000 | 135% |
| Pantothenic Acid (mg) | 5 | 2.528 | 51% | |
| Biotin (ug) | 30 | 101 | 336% | |
| Choline (mg) | 550 | 138.216 | 3500 | 25% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 64.88 | 2.5 | > 5000% |
| Chloride (g) | 2.3 | 2.543 | 3.6 | 111% |
| Chromium (ug) | 35 | 100 | 286% | |
| Copper (mg) | 0.9 | 6.41 | 10 | 712% |
| Iodine (ug) | 150 | 105 | 1100 | 70% |
| Iron (mg) | 8 | 35.2135 | 45 | 440% |
| Magnesium (mg) | 420 | 649.5 | 155% | |
| Manganese (mg) | 2.3 | 10.425 | 11 | 453% |
| Molybdenum (ug) | 45 | 340 | 2000 | 756% |
| Phosphorus (g) | 0.7 | 1.676 | 4 | 239% |
| Potassium (g) | 3.5 | 3.363 | 96% | |
| Selenium (ug) | 55 | 167 | 400 | 304% |
| Sodium (g) | 1.5 | 1.312 | 2.3 | 87% |
| Sulfur (g) | 2 | 1.3 | 65% | |
| Zinc (mg) | 11 | 24.05 | 40 | 219% |
