Kai's 1300 tmp DASH 14.22.13

Last updated December 7, 2014 Copy
AmountIngredient$ / daySource
18gOat Flour$0.15iHerb
25gCocoa Powder$0.90iHerb
17gWhite Sugar$0.00local
46gWhey Protein$2.14iHerb
57gMacademia nut$2.56local
3portionBanana (100g)$1.50local
0.75gXanthan Gum$0.06iHerb
3gCellulose$0.12iHerb
2.4gIodised Salt$0.00local
1.69gCalcium Carbonate$0.04iHerb
3gInositol$0.26iHerb
0gCDP Choline$0.00Powder City
0.75gCholine Bitartrate$0.09iHerb
0portionIron Bisglycinate (vcaps)$0.00iHerb
0portionCopper Gluconate (vcaps)$0.00iHerb
0gPotassium Chloride$0.00iHerb
0gPotassium Gluconate$0.00iHerb
6portionEgg white$3.00local
1portionEgg Yolk$0.00local
10mlRefined Sunflower Oil$0.09iHerb
12mlMonin Hazelnut Sirup$0.27Redmart
15mlWater$0.00local
3portionFish Oil (softgels)$0.58iHerb
3portionPhosphatidylserine (100mg vcaps)$1.22iHerb
2portionMicro Mix (vcaps)$0.34iHerb
1portionVitamin K (vcaps)$0.26iHerb
2portionMagnesium L-Threonate (vcaps)$0.68iHerb
0portionMagnesium Glycinate (vcaps)$0.00iHerb
Amounts for:
Total Daily Cost:
$14.26Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
42% Carb, 23% Protein, 35% Fat
Calories1298
% Daily Values*
150%
Total Carbohydrate146g
139%
Dietary Fiber 25g
100%
Protein82g
127%
Total Fat55g
Saturated Fat9g
Monounsaturated Fat38g
Polyunsaturated Fat6g
172%
Omega-3 Fatty Acids2g
657%
Omega-6 Fatty Acids3g
Cholesterol139mg
Calcium
101%
Vitamin A
175%
Chloride
63%
Vitamin B6
> 5883%
Chromium
571%
Vitamin B12
> 12521%
Copper
165%
Vitamin C
588%
Iodine
175%
Vitamin D
340%
Iron
107%
Vitamin E
506%
Magnesium
133%
Vitamin K
84%
Manganese
303%
Thiamin
> 6331%
Molybdenum
302%
Riboflavin
3950%
Phosphorus
96%
Niacin
339%
Potassium
88%
Folate
129%
Selenium
474%
Pantothenic Acid
2052%
Sodium
100%
Biotin
1000%
Sulfur
24%
Choline
88%
Zinc
309%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1300 calories (fixed potassium, and ω-6 & ω-3 PUFA requirements)". 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
Oat Flour
18
gPowderiHerb623
$5.09
$0.15
357211.73.15
2
Cocoa Powder
25
gPowderiHerb340
$12.24
$0.90
145812.85.81
3
White Sugar
17
gPowderlocal100$0.00$0.0066617.00.00
4
Whey Protein
46
gPowderiHerb2268
$105.27
$2.14
491731.641.07
5
Macademia nut
57
gPowderlocal100
$4.50
$2.56
237317.84.39
6
Banana (100g)
3
portionPastelocal6
$3.00
$1.50
226769.03.00
7
Xanthan Gum
0.75
gPowderiHerb226
$18.97
$0.06
30130.00.00
8
Cellulose
3
gPowderiHerb250
$9.74
$0.12
8303.00.00
9
Iodised Salt
2.4
gPowderlocal500
$0.90
$0.00
20800.00.00
10
Calcium Carbonate
1.69
gPowderiHerb340
$7.23
$0.04
20100.00.00
11
Inositol
3
gPowderiHerb454
$39.72
$0.26
15100.00.00
12
CDP Choline
0
gPowderPowder City25
$23.45
$0.0000.00.00
13
Choline Bitartrate
0.75
gPowderiHerb250
$28.88
$0.09
33300.00.00
14
Iron Bisglycinate (vcaps)
0
portionPowderiHerb120
$8.79
$0.0000.00.00
15
Copper Gluconate (vcaps)
0
portionPowderiHerb100
$6.93
$0.0000.00.00
16
Potassium Chloride
0
gPowderiHerb227
$5.79
$0.0000.00.00
17
Potassium Gluconate
0
gPowderiHerb454
$15.14
$0.0000.00.00
18
Egg white
6
portionLiquidlocal1
$0.50
$3.00
0863.020.23
19
Egg Yolk
1
portionLiquidlocal1$0.00$0.001471.02.53
20
Refined Sunflower Oil
10
mlLiquidiHerb946
$8.34
$0.09
95800.00.00
21
Monin Hazelnut Sirup
12
mlPasteRedmart700
$15.90
$0.27
58389.40.00
22
Water
15
mlLiquidlocal0$0.00$0.00000.00.00
23
Fish Oil (softgels)
3
portionLiquidiHerb180
$35.03
$0.58
60300.00.00
24
Phosphatidylserine (100mg vcaps)
3
portionPowderiHerb60
$24.33
$1.22
2000.00.00
25
Micro Mix (vcaps)
2
portionPowderiHerb120
$20.54
$0.34
6000.00.00
26
Vitamin K (vcaps)
1
portionPowderiHerb60
$15.85
$0.26
6000.00.00
27
Magnesium L-Threonate (vcaps)
2
portionPowderiHerb90
$30.57
$0.68
4550.01.33
28
Magnesium Glycinate (vcaps)
0
portionPowderiHerb120
$31.82
$0.0000.00.00
Total
$478.52
$14.26
1298146.381.52
Target
130097.581.25
% Reached
100%150%100%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 1300 calories (fixed potassium, and ω-6 & ω-3 PUFA requirements)Change
MacroTargetRecipeMax%
Calories (kcal)13001298100%
Carbohydrates (g)97.5146.3150%
Protein (g)81.2581.52100%
Total Fat (g)43.3355.22127%
Saturated Fat (g)09.4910.11
Monounsaturated Fat (g)037.73
Polyunsaturated Fat (g)1.446.1514.44427%
Omega-3 Fatty Acids (g)1.4442.48172%
Omega-6 Fatty Acids (g)0.4332.85657%
Total Fiber (g)18.225.3139%
Soluble Fiber (g)2.738.5313%
Insoluble Fiber (g)9.116.8184%
Cholesterol (mg)0138.571
VitaminsTargetRecipeMax%
Vitamin A (IU)3000524510000175%
Vitamin B6 (mg)1.376.5100> 5000%
Vitamin B12 (ug)2.4300.5> 5000%
Vitamin C (mg)905292000588%
Vitamin D (IU)60020374000340%
Vitamin E (IU)201011000506%
Vitamin K (ug)12010184%
Thiamin (mg)1.275.967> 5000%
Riboflavin (mg)1.351.3513950%
Niacin (mg)1654.29835339%
Folate (ug)4005171000129%
Pantothenic Acid (mg)5102.622052%
Biotin (ug)303001000%
Choline (mg)550484.244350088%
MineralsTargetRecipeMax%
Calcium (g)11.012.5101%
Chloride (g)2.31.443.663%
Chromium (ug)35200571%
Copper (mg)0.91.48310165%
Iodine (ug)1502631100175%
Iron (mg)88.541445107%
Magnesium (mg)420557.8133%
Manganese (mg)2.36.97311303%
Molybdenum (ug)451362000302%
Phosphorus (g)0.70.673496%
Potassium (g)2.72.38788%
Selenium (ug)55261400474%
Sodium (g)1.51.5062.3100%
Sulfur (g)20.4824%
Zinc (mg)1133.939740309%

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