Name: Copy of 2potatoes Hacker School - Not Modified
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 85g Trader Joe's Unflavored Soy Protein; 75g Light Brown Sugar; 1g Emergen-C Super Orange; 20g Potassium Gluconate; 10g Bob's Red Mill Soy Lecithin Granules; 100g Rodelle Baking Cocoa; 100g Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4); 100g Olive Oil; 120g Bob's Red Mill Whole Grain Oat Flour; 1.5g Iodized Salt

Amount		Ingredient	$ / day	Source
85	g	Trader Joe's Unflavored Soy Protein	$1.50	Trader Joe's
75	g	Light Brown Sugar	$0.23	Safeway
1	g	Emergen-C Super Orange	$0.03	Amazon
20	g	Potassium Gluconate	$0.60	Amazon
10	g	Bob's Red Mill Soy Lecithin Granules	$0.21	Amazon
100	g	Rodelle Baking Cocoa	$2.16	Amazon
100	g	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	$0.34	Amazon
100	g	Olive Oil	$0.42	Costco
120	g	Bob's Red Mill Whole Grain Oat Flour	$1.88	Amazon
1.5	g	Iodized Salt	$0.00	local
Amounts for: Total Daily Cost:			$7.38	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

32% Carb, 17% Protein, 51% Fat

Calories2936

% Daily Values*

81%

Total Carbohydrate241g

255%

Dietary Fiber 71g

83%

Protein124g

258%

Total Fat170g

Saturated Fat28g

Monounsaturated Fat89g

Polyunsaturated Fat47g

1243%

Omega-3 Fatty Acids20g

128%

Omega-6 Fatty Acids22g

Cholesterol0mg

Calcium 139%	•	Vitamin A 171%
Chloride 40%	•	Vitamin B6 305%
Chromium 171%	•	Vitamin B12 375%
Copper 924%	•	Vitamin C 196%
Iodine 102%	•	Vitamin D 68%
Iron 671%	•	Vitamin E 225%
Magnesium 334%	•	Vitamin K 129%
Manganese 649%	•	Thiamin 347%
Molybdenum 931%	•	Riboflavin 196%
Phosphorus 350%	•	Niacin 178%
Potassium 197%	•	Folate 141%
Selenium 248%	•	Pantothenic Acid 242%
Sodium 107%	•	Biotin 1026%
Sulfur 22%	•	Choline 80%
Zinc 302%

* Percent Daily Values are based on "normality13'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	Trader Joe's Unflavored Soy Protein	85	g	Powder	Trader Joe's	908	$15.99	$1.50	11	322	0.0	67.41
2	Light Brown Sugar	75	g	Powder	Safeway	900	$2.79	$0.23	12	281	73.5	0.00
3	Emergen-C Super Orange	1	g	Powder	Amazon	260	$8.97	$0.03	260	3	0.7	0.00
4	Potassium Gluconate	20	g	Powder	Amazon	450	$13.50	$0.60	23	0	0.0	0.00
5	Bob's Red Mill Soy Lecithin Granules	10	g	Powder	Amazon	1800	$38.62	$0.21	180	76	0.6	0.00
6	Rodelle Baking Cocoa	100	g	Powder	Amazon	700	$15.10	$2.16	7	393	58.3	18.14
7	Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)	100	g	Powder	Amazon	3628	$12.44	$0.34	36	492	29.2	19.23
8	Olive Oil	100	g	Liquid	Costco	5670	$24.00	$0.42	57	882	0.0	0.00
9	Bob's Red Mill Whole Grain Oat Flour	120	g	Powder	Amazon	2492	$39.00	$1.88	21	486	78.8	19.50
10	Iodized Salt	1.5	g	Powder	local	500	$0.90	$0.00	333	0	0.0	0.00
	Total						$171.31	$7.38		2936	241.2	124.29
	Target									2386	298.0	149.00
	% Reached									123%	81%	83%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2386	2936	123%
Carbohydrates (g)	298	241.2	81%
Protein (g)	149	124.29	83%
Total Fat (g)	66	170.08	258%
Saturated Fat (g)		28.34
Monounsaturated Fat (g)		89.18
Polyunsaturated Fat (g)		47.23
Omega-3 Fatty Acids (g)	1.6	19.89	1243%
Omega-6 Fatty Acids (g)	17	21.82	128%
Total Fiber (g)	28	71.3	255%
Soluble Fiber (g)		15
Insoluble Fiber (g)		26.2
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5129	10000	171%
Vitamin B6 (mg)	1.3	4	100	305%
Vitamin B12 (ug)	2.4	9		375%
Vitamin C (mg)	90	176	2000	196%
Vitamin D (IU)	600	410	4000	68%
Vitamin E (IU)	20	45	1000	225%
Vitamin K (ug)	120	155		129%
Thiamin (mg)	1.2	4.159		347%
Riboflavin (mg)	1.3	2.547		196%
Niacin (mg)	16	28.407	35	178%
Folate (ug)	400	564	1000	141%
Pantothenic Acid (mg)	5	12.118		242%
Biotin (ug)	30	308		1026%
Choline (mg)	550	440.265	3500	80%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.39	2.5	139%
Chloride (g)	2.3	0.91	3.6	40%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	8.317	10	924%
Iodine (ug)	150	152	1100	102%
Iron (mg)	8	53.6938	45	671%
Magnesium (mg)	420	1403.8		334%
Manganese (mg)	2.3	14.921	11	649%
Molybdenum (ug)	45	419	2000	931%
Phosphorus (g)	0.7	2.451	4	350%
Potassium (g)	3.5	6.89		197%
Selenium (ug)	55	136	400	248%
Sodium (g)	1.5	1.604	2.3	107%
Sulfur (g)	2	0.44		22%
Zinc (mg)	11	33.2691	40	302%

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Parent Recipes:	Author	Last Updated	Created
2potatoes Hacker School - Not Modified	2potatoes	8 Jun '14	3 Jun '15
This recipe	normality13	3 Jun '15	3 Jun '15

Copy of 2potatoes Hacker School - Not Modified

Nutrition Facts

Nutrient Profile: normality13's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: normality13's U.S. government DRI, male 19-50, 2000 calories Change