| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 120 | g | 1 | scoop | Organic Quinoa Flakes | $2.40 | Coles |
| 99 | g | 3 | scoop | Pea Protein | $6.00 | Ebay |
| 16.65 | g | Lecithin | $0.51 | Coles | ||
| 1.92 | g | Table Salt | $0.01 | Coles | ||
| 25 | ml | Flaxseed oil | $1.33 | Coles | ||
| 1 | g | 1 | tbsp | Natural Bran | $0.01 | Coles |
| 50 | ml | 1 | cup | Light Coconut Milk | $0.19 | Coles |
| 10 | g | Chia Seeds | $0.31 | Coles | ||
| 180 | g | Sugar Bananas | $0.63 | Local Fruit Market | ||
| 300 | g | 1 | cup | Yogurt | $1.50 | Coles |
Amounts for: Total Daily Cost: | $12.90 | Add Ingredients to Amazon Cart | ||||
| Calcium 41% | • | Vitamin A 4% |
| Chloride 23% | • | Vitamin B6 42% |
| Chromium 0% | • | Vitamin B12 94% |
| Copper 14% | • | Vitamin C 18% |
| Iodine 0% | • | Vitamin D 0% |
| Iron 29% | • | Vitamin E 49% |
| Magnesium 34% | • | Vitamin K 26% |
| Manganese 34% | • | Thiamin 13% |
| Molybdenum 1% | • | Riboflavin 61% |
| Phosphorus 76% | • | Niacin 15% |
| Potassium 32% | • | Folate 15% |
| Selenium 66% | • | Pantothenic Acid 32% |
| Sodium > 66791% | • | Biotin 8% |
| Sulfur 7% | • | Choline 102% |
| Zinc 18% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 3000 | 1772 | 59% | |
| Carbohydrates (g) | 380 | 155.9 | 41% | |
| Protein (g) | 150 | 140.5 | 94% | |
| Total Fat (g) | 100 | 60.4 | 60% | |
| Saturated Fat (g) | 12 | 8.82 | 25 | 74% |
| Monounsaturated Fat (g) | 20 | 0.44 | 100 | 2% |
| Polyunsaturated Fat (g) | 32 | 2.89 | 9% | |
| Omega-3 Fatty Acids (g) | 1.6 | 16.11 | 1007% | |
| Omega-6 Fatty Acids (g) | 17 | 11.1 | 65% | |
| Total Fiber (g) | 30 | 80.6 | 269% | |
| Soluble Fiber (g) | 0 | 0.5 | ||
| Insoluble Fiber (g) | 0 | 3.6 | ||
| Cholesterol (mg) | 50 | 15 | 300 | 30% |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 133 | 10000 | 4% |
| Vitamin B6 (mg) | 2 | 0.8 | 100 | 42% |
| Vitamin B12 (ug) | 2.4 | 2.3 | 94% | |
| Vitamin C (mg) | 90 | 16 | 2000 | 18% |
| Vitamin D (IU) | 500 | 0 | 4000 | 0% |
| Vitamin E (IU) | 20 | 10 | 1000 | 49% |
| Vitamin K (ug) | 120 | 32 | 26% | |
| Thiamin (mg) | 1.4 | 0.187 | 13% | |
| Riboflavin (mg) | 1.6 | 0.982 | 61% | |
| Niacin (mg) | 18 | 2.704 | 100 | 15% |
| Folate (ug) | 400 | 62 | 1200 | 15% |
| Pantothenic Acid (mg) | 5 | 1.594 | 32% | |
| Biotin (ug) | 30 | 3 | 8% | |
| Choline (mg) | 550 | 562.44 | 3500 | 102% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.41 | 2.5 | 41% |
| Chloride (g) | 3.4 | 0.768 | 5 | 23% |
| Chromium (ug) | 35 | 0 | 200 | 0% |
| Copper (mg) | 2 | 0.284 | 10 | 14% |
| Iodine (ug) | 100 | 0 | 1100 | 0% |
| Iron (mg) | 8 | 2.318 | 45 | 29% |
| Magnesium (mg) | 350 | 120.6 | 600 | 34% |
| Manganese (mg) | 2.3 | 0.785 | 11 | 34% |
| Molybdenum (ug) | 75 | 1 | 800 | 1% |
| Phosphorus (g) | 0.7 | 0.531 | 4 | 76% |
| Potassium (g) | 3.5 | 1.108 | 32% | |
| Selenium (ug) | 55 | 36 | 400 | 66% |
| Sodium (g) | 1.5 | 1001.865 | 6 | > 5000% |
| Sulfur (g) | 2 | 0.13 | 7% | |
| Zinc (mg) | 12.5 | 2.288 | 40 | 18% |
