Copy of Liberation Chow

Last updated January 16, 2015 Copy
AmountIngredient$ / daySource
147gSoy protein isolate$2.31Amazon
55gChia Seeds$0.91Amazon
160gOat Flour/Powder$1.27Amazon
3gIodised Salt$0.03Amazon
3gPotassium chloride$0.09Amazon
5gCholine bitartrate$0.05Amazon
2gJarrow Formulas, MSM Sulfur Powder$0.07Amazon
6pillOptimum Nutrition Opti-Men Multivitamin$0.72Amazon
10gPsyllium Husk Powder$0.21Amazon
Amounts for:
Total Daily Cost:
$5.65Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
39% Carb, 39% Protein, 22% Fat
Calories1453
% Daily Values*
113%
Total Carbohydrate153g
132%
Dietary Fiber 37g
71%
Protein154g
46%
Total Fat39g
Saturated Fat4g
Monounsaturated Fat6g
Polyunsaturated Fat18g
618%
Omega-3 Fatty Acids10g
49%
Omega-6 Fatty Acids8g
Cholesterol0mg
Calcium
113%
Vitamin A
668%
Chloride
140%
Vitamin B6
> 7705%
Chromium
686%
Vitamin B12
> 8333%
Copper
806%
Vitamin C
668%
Iodine
294%
Vitamin D
100%
Iron
351%
Vitamin E
2160%
Magnesium
116%
Vitamin K
129%
Manganese
779%
Thiamin
> 12622%
Molybdenum
1067%
Riboflavin
> 11558%
Phosphorus
335%
Niacin
956%
Potassium
135%
Folate
384%
Selenium
882%
Pantothenic Acid
3006%
Sodium
190%
Biotin
2000%
Sulfur
118%
Choline
385%
Zinc
615%
 
* Percent Daily Values are based on "generic's 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
Soy protein isolate
147
gPowderAmazon3172
$49.85
$2.31
2250014.0120.54
2
Chia Seeds
55
gPowderAmazon1812
$29.99
$0.91
3326924.29.21
3
Oat Flour/Powder
160
gPowderAmazon2492
$19.77
$1.27
16646105.624.00
4
Iodised Salt
3
gPowderAmazon907
$8.75
$0.03
30200.00.00
5
Potassium chloride
3
gPowderAmazon227
$6.81
$0.09
7600.00.00
6
Choline bitartrate
5
gPowderAmazon500
$4.99
$0.05
10000.00.00
7
Jarrow Formulas, MSM Sulfur Powder
2
gPowderAmazon454
$16.20
$0.07
22700.00.00
8
Optimum Nutrition Opti-Men Multivitamin
6
pillPillAmazon180
$21.49
$0.72
3000.00.00
9
Psyllium Husk Powder
10
gPowderAmazon680
$13.94
$0.21
68388.90.00
Total
$171.79
$5.65
1453152.6153.75
Target
2160135.0216.00
% Reached
67%113%71%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: generic's U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)2160145367%
Carbohydrates (g)135152.6113%
Protein (g)216153.7571%
Total Fat (g)8438.8746%
Saturated Fat (g)4.41
Monounsaturated Fat (g)5.93
Polyunsaturated Fat (g)18.44
Omega-3 Fatty Acids (g)1.69.89618%
Omega-6 Fatty Acids (g)178.2849%
Total Fiber (g)2837.1132%
Soluble Fiber (g)10
Insoluble Fiber (g)21.2
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)30002002910000668%
Vitamin B6 (mg)1.3100.2100> 5000%
Vitamin B12 (ug)2.4200> 5000%
Vitamin C (mg)906012000668%
Vitamin D (IU)6006004000100%
Vitamin E (IU)2043210002160%
Vitamin K (ug)120155129%
Thiamin (mg)1.2151.466> 5000%
Riboflavin (mg)1.3150.254> 5000%
Niacin (mg)16152.89235956%
Folate (ug)40015381000384%
Pantothenic Acid (mg)5150.323006%
Biotin (ug)306002000%
Choline (mg)5502117.843500385%
MineralsTargetRecipeMax%
Calcium (g)11.132.5113%
Chloride (g)2.33.2283.6140%
Chromium (ug)35240686%
Copper (mg)0.97.25510806%
Iodine (ug)1504411100294%
Iron (mg)828.046345351%
Magnesium (mg)420487.8116%
Manganese (mg)2.317.91611779%
Molybdenum (ug)4548020001067%
Phosphorus (g)0.72.3434335%
Potassium (g)3.54.731135%
Selenium (ug)55485400882%
Sodium (g)1.52.8572.3190%
Sulfur (g)22.37118%
Zinc (mg)1167.673640615%

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