| Amount | Ingredient | ฿ / day | Source | |
|---|---|---|---|---|
| 150 | g | Super Mass Gainer Dymatize | ฿82.69 | |
| 51 | g | LoGI Cane Sugar | ฿3.06 | Coles |
| 1.92 | g | Table Salt | ฿0.01 | Coles |
| 250 | g | McGarrett Instant Oats | ฿25.00 | Tesco |
| 3 | pill | Muscle Pharm Armor-V | ฿10.00 | |
| 100 | ml | Oil, canola | ฿6.00 | Tesco |
| 100 | g | Bananas, raw | ฿10.00 | |
| 100 | ml | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | ฿8.00 | Tesco |
Amounts for: Total Daily Cost: | ฿144.76 | Add Ingredients to Amazon Cart | ||
| Calcium 61% | • | Vitamin A 157% |
| Chloride 33% | • | Vitamin B6 716% |
| Chromium 90% | • | Vitamin B12 2741% |
| Copper 153% | • | Vitamin C 172% |
| Iodine 55% | • | Vitamin D 41% |
| Iron 158% | • | Vitamin E 3945% |
| Magnesium 115% | • | Vitamin K 64% |
| Manganese 457% | • | Thiamin 805% |
| Molybdenum 1122% | • | Riboflavin 690% |
| Phosphorus 192% | • | Niacin 130% |
| Potassium 58% | • | Folate 51% |
| Selenium 257% | • | Pantothenic Acid 441% |
| Sodium 66% | • | Biotin 828% |
| Sulfur 34% | • | Choline 22% |
| Zinc 148% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2937 | 2925 | 100% | |
| Carbohydrates (g) | 367 | 362.7 | 99% | |
| Protein (g) | 184 | 58.87 | 32% | |
| Total Fat (g) | 82 | 146.48 | 179% | |
| Saturated Fat (g) | 0 | 32.68 | ||
| Monounsaturated Fat (g) | 0 | 69.32 | ||
| Polyunsaturated Fat (g) | 0 | 34.23 | ||
| Omega-3 Fatty Acids (g) | 1.6 | 9.61 | 600% | |
| Omega-6 Fatty Acids (g) | 17 | 25 | 147% | |
| Total Fiber (g) | 28 | 31.4 | 112% | |
| Soluble Fiber (g) | 0 | 7.5 | ||
| Insoluble Fiber (g) | 0 | 8.8 | ||
| Cholesterol (mg) | 0 | 45.918 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 4720 | 10000 | 157% |
| Vitamin B6 (mg) | 1.3 | 9.3 | 100 | 716% |
| Vitamin B12 (ug) | 2.4 | 65.8 | 2741% | |
| Vitamin C (mg) | 90 | 155 | 2000 | 172% |
| Vitamin D (IU) | 600 | 244 | 4000 | 41% |
| Vitamin E (IU) | 20 | 789 | 1000 | 3945% |
| Vitamin K (ug) | 120 | 77 | 64% | |
| Thiamin (mg) | 1.2 | 9.657 | 805% | |
| Riboflavin (mg) | 1.3 | 8.967 | 690% | |
| Niacin (mg) | 16 | 20.735 | 35 | 130% |
| Folate (ug) | 400 | 203 | 1000 | 51% |
| Pantothenic Acid (mg) | 5 | 22.047 | 441% | |
| Biotin (ug) | 30 | 248 | 828% | |
| Choline (mg) | 550 | 119.5 | 3500 | 22% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.61 | 2.5 | 61% |
| Chloride (g) | 2.3 | 0.768 | 3.6 | 33% |
| Chromium (ug) | 35 | 32 | 90% | |
| Copper (mg) | 0.9 | 1.376 | 10 | 153% |
| Iodine (ug) | 150 | 82 | 1100 | 55% |
| Iron (mg) | 8 | 12.65 | 45 | 158% |
| Magnesium (mg) | 420 | 482.2 | 115% | |
| Manganese (mg) | 2.3 | 10.501 | 11 | 457% |
| Molybdenum (ug) | 45 | 505 | 2000 | 1122% |
| Phosphorus (g) | 0.7 | 1.342 | 4 | 192% |
| Potassium (g) | 3.5 | 2.026 | 58% | |
| Selenium (ug) | 55 | 142 | 400 | 257% |
| Sodium (g) | 1.5 | 0.995 | 2.3 | 66% |
| Sulfur (g) | 2 | 0.68 | 34% | |
| Zinc (mg) | 11 | 16.2499 | 40 | 148% |
