| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 310 | g | Fine Powdered Oats | $2.27 | Bulk Powders |
| 177 | g | Whey Protein Concentrate | $3.55 | Bulk Powders |
| 54 | g | LoGI Cane Sugar | $0.26 | Coles |
| 16.65 | g | Lecithin | $0.51 | Coles |
| 1.92 | g | Table Salt | $0.01 | Coles |
| 3.201 | g | Potassium Chloride | $0.06 | iHerb |
| 2 | pill | Opti-Women Multivitamin | $0.35 | iHerb |
| 25 | ml | Flaxseed oil | $1.33 | Coles |
Amounts for: Total Daily Cost: | $8.34 | Add Ingredients to Amazon Cart | ||
| Calcium 100% | • | Vitamin A 167% |
| Chloride 68% | • | Vitamin B6 1015% |
| Chromium 343% | • | Vitamin B12 4167% |
| Copper 162% | • | Vitamin C 278% |
| Iodine 200% | • | Vitamin D 120% |
| Iron 380% | • | Vitamin E 548% |
| Magnesium 230% | • | Vitamin K 100% |
| Manganese 757% | • | Thiamin 1584% |
| Molybdenum 93% | • | Riboflavin 1269% |
| Phosphorus 251% | • | Niacin 137% |
| Potassium 113% | • | Folate 175% |
| Selenium 319% | • | Pantothenic Acid 412% |
| Sodium 71% | • | Biotin 833% |
| Sulfur 288% | • | Choline 108% |
| Zinc 199% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 3000 | 2402 | 80% | |
| Carbohydrates (g) | 380 | 250.3 | 66% | |
| Protein (g) | 150 | 177.78 | 119% | |
| Total Fat (g) | 100 | 75.12 | 75% | |
| Saturated Fat (g) | 12 | 14.59 | 25 | 122% |
| Monounsaturated Fat (g) | 20 | 0 | 100 | 0% |
| Polyunsaturated Fat (g) | 32 | 0 | 0% | |
| Omega-3 Fatty Acids (g) | 1.6 | 14.4 | 900% | |
| Omega-6 Fatty Acids (g) | 17 | 20.24 | 119% | |
| Total Fiber (g) | 30 | 31 | 103% | |
| Soluble Fiber (g) | 0 | 0 | ||
| Insoluble Fiber (g) | 0 | 0 | ||
| Cholesterol (mg) | 50 | 0 | 300 | 0% |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 5000 | 10000 | 167% |
| Vitamin B6 (mg) | 2 | 20.3 | 100 | 1015% |
| Vitamin B12 (ug) | 2.4 | 100 | 4167% | |
| Vitamin C (mg) | 90 | 250 | 2000 | 278% |
| Vitamin D (IU) | 500 | 600 | 4000 | 120% |
| Vitamin E (IU) | 20 | 110 | 1000 | 548% |
| Vitamin K (ug) | 120 | 121 | 100% | |
| Thiamin (mg) | 1.4 | 22.17 | 1584% | |
| Riboflavin (mg) | 1.6 | 20.31 | 1269% | |
| Niacin (mg) | 18 | 24.65 | 100 | 137% |
| Folate (ug) | 400 | 699 | 1200 | 175% |
| Pantothenic Acid (mg) | 5 | 20.62 | 412% | |
| Biotin (ug) | 30 | 250 | 833% | |
| Choline (mg) | 550 | 592.19 | 3500 | 108% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1 | 2.5 | 100% |
| Chloride (g) | 3.4 | 2.3 | 5 | 68% |
| Chromium (ug) | 35 | 120 | 200 | 343% |
| Copper (mg) | 2 | 3.24 | 10 | 162% |
| Iodine (ug) | 100 | 200 | 1100 | 200% |
| Iron (mg) | 8 | 30.4 | 45 | 380% |
| Magnesium (mg) | 350 | 804.6 | 600 | 230% |
| Manganese (mg) | 2.3 | 17.4 | 11 | 757% |
| Molybdenum (ug) | 75 | 70 | 800 | 93% |
| Phosphorus (g) | 0.7 | 1.755 | 4 | 251% |
| Potassium (g) | 3.5 | 3.952 | 113% | |
| Selenium (ug) | 55 | 175 | 400 | 319% |
| Sodium (g) | 1.5 | 1.062 | 6 | 71% |
| Sulfur (g) | 2 | 5.75 | 288% | |
| Zinc (mg) | 12.5 | 24.92 | 40 | 199% |
