Name: generic's More Nutritious Than A Super Hero fork (Male)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 170g Oat Flour; 150g ISO sport whey; 20g Lecithin Granules; 50g Almond Meal (Finely Ground); 1.3g Flora MSM Powder; 5g Windsor: Salt Free (Potassium Chloride); 2g Iodised Salt; 15g Psyllium Husk Powder; 0ml Bee Happy Local Ontario Honey; 15ml Irresistibles Bio Oragnics: Canola Oil; 365 capsule Kirkland Multivitamin Formula Men

Amount		Volume		Ingredient	$ / day	Source
170	g			Oat Flour	$0.68	Bulk Barn
150	g			ISO sport whey	$6.61	Bulk Barn
20	g			Lecithin Granules	$0.23	Bulk Barn
50	g			Almond Meal (Finely Ground)	$0.60	Tara's Natural Foods Kingston
1.3	g			Flora MSM Powder	$0.06	Tara's Natural Foods Kingston
5	g			Windsor: Salt Free (Potassium Chloride)	$0.05	Loblaws
2	g			Iodised Salt	$0.00	Bulk Barn
15	g			Psyllium Husk Powder	$0.22	Bulk Barn
0	ml			Bee Happy Local Ontario Honey	$0.00	Local Market
15	ml			Irresistibles Bio Oragnics: Canola Oil	$0.13	Food Basics
1	pill	365	capsule	Kirkland Multivitamin Formula Men	$0.07	Costco
Amounts for: Total Daily Cost:					$8.66	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

30% Carb, 37% Protein, 33% Fat

Calories1907

% Daily Values*

Total Carbohydrate140g

135%

Dietary Fiber 35g

174%

Protein172g

Total Fat69g

Saturated Fat10g

Monounsaturated Fat31g

Polyunsaturated Fat21g

72%

Omega-3 Fatty Acids1g

1803%

Omega-6 Fatty Acids11g

Cholesterol88mg

Calcium 73%	•	Vitamin A 90%
Chloride 103%	•	Vitamin B6 489%
Chromium 100%	•	Vitamin B12 900%
Copper 201%	•	Vitamin C 200%
Iodine 200%	•	Vitamin D 133%
Iron 272%	•	Vitamin E 278%
Magnesium 97%	•	Vitamin K 59%
Manganese 324%	•	Thiamin 557%
Molybdenum 0%	•	Riboflavin 390%
Phosphorus 210%	•	Niacin 112%
Potassium 205%	•	Folate 145%
Selenium 146%	•	Pantothenic Acid 277%
Sodium 98%	•	Biotin 180%
Sulfur 85%	•	Choline 116%
Zinc 142%

* Percent Daily Values are based on "QuidNYC's DRI for Him: Male, 31-50". 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	170	g	Powder	Bulk Barn	100	$0.40	$0.68	1	661	112.7	28.71
2	ISO sport whey	150	g	Powder	Bulk Barn	908	$39.99	$6.61	6	618	8.8	132.35
3	Lecithin Granules	20	g	Powder	Bulk Barn	1000	$11.30	$0.23	50	147	0.0	0.00
4	Almond Meal (Finely Ground)	50	g	Powder	Tara's Natural Foods Kingston	100	$1.20	$0.60	2	291	4.8	10.95
5	Flora MSM Powder	1.3	g	Powder	Tara's Natural Foods Kingston	300	$12.89	$0.06	231	0	0.0	0.00
6	Windsor: Salt Free (Potassium Chloride)	5	g	Powder	Loblaws	311	$3.19	$0.05	62	0	0.0	0.00
7	Iodised Salt	2	g	Powder	Bulk Barn	1000	$1.55	$0.00	500	0	0.0	0.00
8	Psyllium Husk Powder	15	g	Powder	Bulk Barn	1000	$14.97	$0.22	67	57	13.3	0.00
9	Bee Happy Local Ontario Honey	0	ml	Liquid	Local Market	3000	$30.00	$0.00		0	0.0	0.00
10	Irresistibles Bio Oragnics: Canola Oil	15	ml	Liquid	Food Basics	500	$4.49	$0.13	33	135	0.0	0.01
11	Kirkland Multivitamin Formula Men	1	pill	Pill	Costco	120	$8.99	$0.07	120	0	0.0	0.00
	Total						$128.97	$8.66		1907	139.6	172.03
	Target									1700	0.0	99.00
	% Reached									112%		174%
	Safe Maximum									1850	0.0	101.00
	% Max Reached									103%		170%

Macro	Target	Recipe	Max	%
Calories (kcal)	1700	1907	1850	112%
Carbohydrates (g)	0	139.6
Protein (g)	99	172.03	101	174%
Total Fat (g)	0	69.48
Saturated Fat (g)	0	9.95
Monounsaturated Fat (g)	0	30.74
Polyunsaturated Fat (g)	2.68	20.73	21	774%
Omega-3 Fatty Acids (g)	2.06	1.48		72%
Omega-6 Fatty Acids (g)	0.62	11.18		1803%
Total Fiber (g)	25.9	34.9		135%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	88.235

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2704	10000	90%
Vitamin B6 (mg)	1.3	6.4	200	489%
Vitamin B12 (ug)	2.4	21.6		900%
Vitamin C (mg)	90	180	2000	200%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	22.5	63	1500	278%
Vitamin K (ug)	120	70		59%
Thiamin (mg)	1.2	6.68		557%
Riboflavin (mg)	1.3	5.065		390%
Niacin (mg)	16	17.85	3000	112%
Folate (ug)	320	464		145%
Pantothenic Acid (mg)	5	13.84		277%
Biotin (ug)	30	54		180%
Choline (mg)	550	636.679	3500	116%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.73	2.5	73%
Chloride (g)	2.3	2.38	3.6	103%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.806	10	201%
Iodine (ug)	95	190	1100	200%
Iron (mg)	8	21.7233	45	272%
Magnesium (mg)	420	408.5		97%
Manganese (mg)	2.3	7.45	11	324%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.58	1.219	4	210%
Potassium (g)	2.7	5.535		205%
Selenium (ug)	55	80	400	146%
Sodium (g)	1.5	1.463	2.3	98%
Sulfur (g)	1.235	1.05		85%
Zinc (mg)	11	15.61	40	142%

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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	25 May '14
ejk's More Nutritious Than A Super Hero	ejk	24 Feb '15	1 Dec '14
This recipe	generic	19 Dec '14	1 Dec '14

generic's More Nutritious Than A Super Hero fork (Male)

Nutrition Facts

Nutrient Profile: QuidNYC's DRI for Him: Male, 31-50Change

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Nutrient Profile: QuidNYC's DRI for Him: Male, 31-50 Change