Name: Kai's easy cereal bar 15.01.06
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 116g Macademia nut; 135g Oat Flour; 23g Whey Protein; 0g Rolled Oat; 0g Cocoa Powder; 0g Dextrose; 0g Maltodextrin; 0.9g Xanthan Gum; 0.9g Calcium Carbonate; 0.15g Stevia; 0g Choline Bitartrate; 0g Potassium Chloride; 1.5g Iodised Salt; 0g Inositol; 0g Cellulose; 0g Vanilla powder; 0g Potassium Gluconate; 55ml Water; 3portion Fish Oil (softgels); 2portion Phosphatidylserine (100mg vcaps); 2portion Micro Mix (vcaps); 1portion Vitamin K (vcaps); 2portion Magnesium L-Threonate (vcaps); 1portion Magnesium Glycinate (vcaps); 1pill Now Foods Vitamin D-3 & K-2; 2pill Iodised Salt (vcap)

Amount		Ingredient	$ / day	Source
116	g	Macademia nut	$3.71	local
135	g	Oat Flour	$1.10	iHerb
23	g	Whey Protein	$1.07	iHerb
0	g	Rolled Oat	$0.00	iHerb
0	g	Cocoa Powder	$0.00	iHerb
0	g	Dextrose	$0.00	iHerb
0	g	Maltodextrin	$0.00	iHerb
0.9	g	Xanthan Gum	$0.08	iHerb
0.9	g	Calcium Carbonate	$0.02	iHerb
0.15	g	Stevia	$0.07	iHerb
0	g	Choline Bitartrate	$0.00	iHerb
0	g	Potassium Chloride	$0.00	iHerb
1.5	g	Iodised Salt	$0.00	local
0	g	Inositol	$0.00	iHerb
0	g	Cellulose	$0.00	iHerb
0	g	Vanilla powder	$0.00
0	g	Potassium Gluconate	$0.00	iHerb
55	ml	Water	$0.00	local
3	portion	Fish Oil (softgels)	$0.58	iHerb
2	portion	Phosphatidylserine (100mg vcaps)	$0.81	iHerb
2	portion	Micro Mix (vcaps)	$0.34	iHerb
1	portion	Vitamin K (vcaps)	$0.26	iHerb
2	portion	Magnesium L-Threonate (vcaps)	$0.60	iHerb
1	portion	Magnesium Glycinate (vcaps)	$0.27	iHerb
1	pill	Now Foods Vitamin D-3 & K-2	$0.08	iHerb
2	pill	Iodised Salt (vcap)	$0.00	local
Amounts for: Total Daily Cost:			$9.00	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

27% Carb, 14% Protein, 59% Fat

Calories1502

% Daily Values*

93%

Total Carbohydrate105g

115%

Dietary Fiber 24g

114%

Protein56g

203%

Total Fat101g

Saturated Fat16g

Monounsaturated Fat71g

Polyunsaturated Fat8g

183%

Omega-3 Fatty Acids3g

1103%

Omega-6 Fatty Acids5g

Cholesterol3mg

Calcium 92%	•	Vitamin A 167%
Chloride 91%	•	Vitamin B6 > 5808%
Chromium 571%	•	Vitamin B12 > 12500%
Copper 197%	•	Vitamin C 563%
Iodine 210%	•	Vitamin D 500%
Iron 133%	•	Vitamin E 510%
Magnesium 191%	•	Vitamin K 124%
Manganese 582%	•	Thiamin > 6452%
Molybdenum 822%	•	Riboflavin 3878%
Phosphorus 143%	•	Niacin 339%
Potassium 43%	•	Folate 122%
Selenium 455%	•	Pantothenic Acid 2055%
Sodium 98%	•	Biotin 1000%
Sulfur 28%	•	Choline 11%
Zinc 335%

* Percent Daily Values are based on "Kai's CR 1500". 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	Macademia nut	116	g	Powder	local	100	$3.20	$3.71	1	833	16.5	9.16
2	Oat Flour	135	g	Powder	iHerb	623	$5.09	$1.10	5	540	87.8	23.63
3	Whey Protein	23	g	Powder	iHerb	2268	$105.27	$1.07	99	86	0.8	20.54
4	Rolled Oat	0	g	Powder	iHerb	453	$4.64	$0.00		0	0.0	0.00
5	Cocoa Powder	0	g	Powder	iHerb	340	$12.24	$0.00		0	0.0	0.00
6	Dextrose	0	g	Powder	iHerb	907	$6.32	$0.00		0	0.0	0.00
7	Maltodextrin	0	g	Powder	iHerb	907	$14.37	$0.00		0	0.0	0.00
8	Xanthan Gum	0.9	g	Powder	iHerb	226	$18.97	$0.08	251	3	0.0	0.00
9	Calcium Carbonate	0.9	g	Powder	iHerb	340	$7.23	$0.02	378	0	0.0	0.00
10	Stevia	0.15	g	Powder	iHerb	28	$12.75	$0.07	187	0	0.0	0.00
11	Choline Bitartrate	0	g	Powder	iHerb	250	$28.88	$0.00		0	0.0	0.00
12	Potassium Chloride	0	g	Powder	iHerb	227	$5.79	$0.00		0	0.0	0.00
13	Iodised Salt	1.5	g	Powder	local	500	$0.90	$0.00	333	0	0.0	0.00
14	Inositol	0	g	Powder	iHerb	454	$39.72	$0.00		0	0.0	0.00
15	Cellulose	0	g	Powder	iHerb	250	$9.74	$0.00		0	0.0	0.00
16	Vanilla powder	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
17	Potassium Gluconate	0	g	Powder	iHerb	454	$15.14	$0.00		0	0.0	0.00
18	Water	55	ml	Liquid	local	0	$0.00	$0.00	0	0	0.0	0.00
19	Fish Oil (softgels)	3	portion	Liquid	iHerb	180	$35.03	$0.58	60	30	0.0	0.00
20	Phosphatidylserine (100mg vcaps)	2	portion	Powder	iHerb	60	$24.33	$0.81	30	0	0.0	0.00
21	Micro Mix (vcaps)	2	portion	Powder	iHerb	120	$20.54	$0.34	60	0	0.0	0.00
22	Vitamin K (vcaps)	1	portion	Powder	iHerb	60	$15.85	$0.26	60	0	0.0	0.00
23	Magnesium L-Threonate (vcaps)	2	portion	Powder	iHerb	180	$54.40	$0.60	90	5	0.0	1.33
24	Magnesium Glycinate (vcaps)	1	portion	Powder	iHerb	120	$31.82	$0.27	120	5	0.0	1.22
25	Now Foods Vitamin D-3 & K-2	1	pill	Pill	iHerb	120	$9.59	$0.08	120	0	0.0	0.00
26	Iodised Salt (vcap)	2	pill	Pill	local	500	$0.90	$0.00	250	0	0.0	0.00
	Total						$482.71	$9.00		1502	105.0	55.88
	Target									1500	112.5	49.20
	% Reached									100%	93%	114%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1500	1502		100%
Carbohydrates (g)	112.5	105		93%
Protein (g)	49.2	55.88		114%
Total Fat (g)	50	101.3		203%
Saturated Fat (g)	0	15.72	11.67
Monounsaturated Fat (g)	0	71.26
Polyunsaturated Fat (g)	1.44	8.16	16.67	567%
Omega-3 Fatty Acids (g)	1.444	2.64		183%
Omega-6 Fatty Acids (g)	0.433	4.78		1103%
Total Fiber (g)	21	24.2		115%
Soluble Fiber (g)	3.15	11.1		352%
Insoluble Fiber (g)	10.5	13.1		125%
Cholesterol (mg)	0	3.286

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	75.5	100	> 5000%
Vitamin B12 (ug)	2.4	300		> 5000%
Vitamin C (mg)	90	506	2000	563%
Vitamin D (IU)	600	3000	4000	500%
Vitamin E (IU)	20	102	1000	510%
Vitamin K (ug)	120	149		124%
Thiamin (mg)	1.2	77.422		> 5000%
Riboflavin (mg)	1.3	50.42		3878%
Niacin (mg)	16	54.197	35	339%
Folate (ug)	400	488	1000	122%
Pantothenic Acid (mg)	5	102.749		2055%
Biotin (ug)	30	300		1000%
Choline (mg)	550	60.365	3500	11%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.7	0.65	2.5	92%
Chloride (g)	2.3	2.1	3.6	91%
Chromium (ug)	35	200		571%
Copper (mg)	0.9	1.773	10	197%
Iodine (ug)	150	315	1100	210%
Iron (mg)	8	10.664	45	133%
Magnesium (mg)	420	803.8		191%
Manganese (mg)	2.3	13.393	11	582%
Molybdenum (ug)	45	370	2000	822%
Phosphorus (g)	0.7	0.998	4	143%
Potassium (g)	2.7	1.169		43%
Selenium (ug)	55	250	400	455%
Sodium (g)	1.5	1.467	2.3	98%
Sulfur (g)	2	0.55		28%
Zinc (mg)	11	36.8675	40	335%

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Kai's easy cereal bar 15.01.06

Nutrition Facts

Nutrient Profile: Kai's CR 1500Change

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Nutrient Profile: Kai's CR 1500 Change