Name: Intermediate Ontario Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 333g Masa harina (Maseca Instant Corn Masa Flour); 26g GNC Mega Men Maximum Nutrition Chocolate Powder; 0.5g Bob's Red Mill Xantham Gum; 4g Windsor Iodized Table Salt; 7g Potassium Citrate; 1.5g Choline Bitartrate; 90g 100% Whey Protein Isolate Natural; 15g No Name Cocoa; 45ml Extra Light Tasting Olive Oil

Amount		Ingredient	CAD / day	Source
333	g	Masa harina (Maseca Instant Corn Masa Flour)	CAD0.83	Superstore
26	g	GNC Mega Men Maximum Nutrition Chocolate Powder	CAD1.15	GNC
0.5	g	Bob's Red Mill Xantham Gum	CAD0.03	Superstore
4	g	Windsor Iodized Table Salt	CAD0.01	Walmart
7	g	Potassium Citrate	CAD0.36	PureBulk
1.5	g	Choline Bitartrate	CAD0.11	PureBulk
90	g	100% Whey Protein Isolate Natural	CAD2.91	Canadian Protein
15	g	No Name Cocoa	CAD0.17	Superstore
45	ml	Extra Light Tasting Olive Oil	CAD0.43	Walmart
Amounts for: Total Daily Cost:			CAD6.01	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 23% Protein, 26% Fat

Calories2038

% Daily Values*

100%

Total Carbohydrate268g

96%

Dietary Fiber 27g

90%

Protein121g

99%

Total Fat59g

Saturated Fat10g

Monounsaturated Fat27g

Polyunsaturated Fat5g

41%

Omega-3 Fatty Acids0.66g

59%

Omega-6 Fatty Acids10g

Cholesterol0mg

Calcium 135%	•	Vitamin A 238%
Chloride 104%	•	Vitamin B6 1592%
Chromium 262%	•	Vitamin B12 797%
Copper 237%	•	Vitamin C 255%
Iodine 227%	•	Vitamin D 102%
Iron 330%	•	Vitamin E 115%
Magnesium 111%	•	Vitamin K 33%
Manganese 139%	•	Thiamin 1982%
Molybdenum 127%	•	Riboflavin 1495%
Phosphorus 108%	•	Niacin 119%
Potassium 100%	•	Folate 101%
Selenium 182%	•	Pantothenic Acid 429%
Sodium 118%	•	Biotin 765%
Sulfur	•	Choline 118%
Zinc 159%

* Percent Daily Values are based on "Foundation'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	Masa harina (Maseca Instant Corn Masa Flour)	333	g	Powder	Superstore	2000	CAD4.99	CAD0.83	6	1215	254.0	30.97
2	GNC Mega Men Maximum Nutrition Chocolate Powder	26	g	Powder	GNC	1020	CAD45.19	CAD1.15	39	38	1.9	6.12
3	Bob's Red Mill Xantham Gum	0.5	g	Powder	Superstore	226	CAD12.99	CAD0.03	452	2	0.4	0.00
4	Windsor Iodized Table Salt	4	g	Powder	Walmart	1000	CAD1.95	CAD0.01	250	0	0.0	0.00
5	Potassium Citrate	7	g	Powder	PureBulk	1500	CAD77.33	CAD0.36	214	0	0.0	0.00
6	Choline Bitartrate	1.5	g	Powder	PureBulk	500	CAD38.06	CAD0.11	333	0	0.0	0.00
7	100% Whey Protein Isolate Natural	90	g	Powder	Canadian Protein	2270	CAD73.44	CAD2.91	25	363	3.0	81.00
8	No Name Cocoa	15	g	Powder	Superstore	500	CAD5.79	CAD0.17	33	60	9.0	3.00
9	Extra Light Tasting Olive Oil	45	ml	Liquid	Walmart	2000	CAD18.97	CAD0.43	44	360	0.0	0.00
	Total						CAD278.71	CAD6.01		2038	268.3	121.09
	Target									2153	269.0	135.00
	% Reached									95%	100%	90%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2153	2038		95%
Carbohydrates (g)	269	268.3		100%
Protein (g)	135	121.09		90%
Total Fat (g)	60	59.35		99%
Saturated Fat (g)	0	9.91
Monounsaturated Fat (g)	0	27
Polyunsaturated Fat (g)	0	4.5
Omega-3 Fatty Acids (g)	1.6	0.66	3	41%
Omega-6 Fatty Acids (g)	17	9.96		59%
Total Fiber (g)	28	26.8		96%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0	16

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	7154	10000	238%
Vitamin B6 (mg)	1.3	20.7	100	1592%
Vitamin B12 (ug)	2.4	19.1		797%
Vitamin C (mg)	90	229	2000	255%
Vitamin D (IU)	600	612	4000	102%
Vitamin E (IU)	20	23	1000	115%
Vitamin K (ug)	120	39		33%
Thiamin (mg)	1.2	23.78		1982%
Riboflavin (mg)	1.3	19.441		1495%
Niacin (mg)	16	19.118	35	119%
Folate (ug)	400	402	1000	101%
Pantothenic Acid (mg)	5	21.449		429%
Biotin (ug)	30	229		765%
Choline (mg)	550	651.285	3500	118%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.35	2.5	135%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	92		262%
Copper (mg)	0.9	2.129	10	237%
Iodine (ug)	150	341	1100	227%
Iron (mg)	8	26.376	45	330%
Magnesium (mg)	400	442.8		111%
Manganese (mg)	2.3	3.194	11	139%
Molybdenum (ug)	45	57	2000	127%
Phosphorus (g)	0.7	0.754	4	108%
Potassium (g)	3.5	3.512		100%
Selenium (ug)	55	100	400	182%
Sodium (g)	1.5	1.769	2.3	118%
Sulfur (g)	0	1.21
Zinc (mg)	11	17.4646	40	159%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Simple Ontario Chow	Foundation	9 Jan '15	10 Jan '15
This recipe	Foundation	22 Mar '15	10 Jan '15

Intermediate Ontario Chow

Nutrition Facts

Nutrient Profile: Foundation's U.S. government DRI, male 19-50, 2000 caloriesChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: Foundation's U.S. government DRI, male 19-50, 2000 calories Change