Name: 1400kcal/Femmina 65kg 160cm, lactose-free nickel-free, supermarket-based 1.0
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0.39g Colina bitartrato; 12.34g Albume d'uovo essiccato; 1.17g Bicarbonato di calcio; 1.26pill Multicentrum per adulti; 1.73pill Vitamina D Vitarmonyl; 18.62g Semi di canapa con guscio; 2.9g Sale iodato; 1.26g Sale da cucina iposodico "Novo Sal"; 59.23g Farina di ceci; 9.68g Farina di kamut khorasan; 128.12g Farina di segale; 124.05g Farina di soia

Amount		Ingredient	€ / day	Source
0.39	g	Colina bitartrato	€0.02	myprotein
12.34	g	Albume d'uovo essiccato	€0.29	myprotein
1.17	g	Bicarbonato di calcio	€0.00	supermarket
1.26	pill	Multicentrum per adulti	€0.18	supermarket
1.73	pill	Vitamina D Vitarmonyl	€0.31	supermarket
18.62	g	Semi di canapa con guscio	€0.35	supermarket
2.9	g	Sale iodato	€0.00	supermarket
1.26	g	Sale da cucina iposodico "Novo Sal"	€0.01	supermarket
59.23	g	Farina di ceci	€0.09	supermarket
9.68	g	Farina di kamut khorasan	€0.02	supermarket
128.12	g	Farina di segale	€0.13	supermarket
124.05	g	Farina di soia	€0.12	supermarket
Amounts for: Total Daily Cost:			€1.53	Add Ingredients to Amazon Cart

Questa ricetta dovrebbe comprendere ingredienti facilmente reperibili al supermercato, con l'unica eccezione della colina bitartrato e dell'albume d'uovo in polvere.

Non ho marchi specifici di riferimento per il bicarbonato o il sale iodato... può essere che i micro cambino leggermente(?) rispetto a quelli riportati qui.

Non testata.

Nutrition Facts

Amount Per Day

50% Carb, 24% Protein, 26% Fat

Calories1414

% Daily Values*

105%

Total Carbohydrate184g

142%

Dietary Fiber 36g

100%

Protein88g

105%

Total Fat41g

Saturated Fat5g

Monounsaturated Fat8g

Polyunsaturated Fat24g

Omega-3 Fatty Acids3g

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 100%	•	Vitamin A 505%
Chloride 100%	•	Vitamin B6 291%
Chromium 208%	•	Vitamin B12 132%
Copper 614%	•	Vitamin C 168%
Iodine 142%	•	Vitamin D 100%
Iron 125%	•	Vitamin E 100%
Magnesium 266%	•	Vitamin K 163%
Manganese 608%	•	Thiamin 314%
Molybdenum 158%	•	Riboflavin 386%
Phosphorus 185%	•	Niacin 250%
Potassium 100%	•	Folate 250%
Selenium 172%	•	Pantothenic Acid 254%
Sodium 101%	•	Biotin 279%
Sulfur 105%	•	Choline 100%
Zinc 214%

* Percent Daily Values are based on "simoneb_'s US DRI, female 19-30 modified for 50-25-25, 1826cal". 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	Colina bitartrato	0.39	g	Powder	myprotein	100	€4.49	€0.02	256	0	0.0	0.00
2	Albume d'uovo essiccato	12.34	g	Powder	myprotein	500	€11.89	€0.29	41	47	1.0	10.01
3	Bicarbonato di calcio	1.17	g	Powder	supermarket	250	€1.00	€0.00	214	0	0.0	0.00
4	Multicentrum per adulti	1.26	pill	Pill	supermarket	90	€13.20	€0.18	71	0	0.0	0.00
5	Vitamina D Vitarmonyl	1.73	pill	Pill	supermarket	30	€5.29	€0.31	17	0	0.0	0.00
6	Semi di canapa con guscio	18.62	g	Powder	supermarket	1000	€18.94	€0.35	54	117	1.4	6.54
7	Sale iodato	2.9	g	Powder	supermarket	1000	€1.00	€0.00	345	0	0.0	0.00
8	Sale da cucina iposodico "Novo Sal"	1.26	g	Powder	supermarket	200	€1.00	€0.01	159	0	0.0	0.00
9	Farina di ceci	59.23	g	Powder	supermarket	1000	€1.50	€0.09	17	229	34.2	13.26
10	Farina di kamut khorasan	9.68	g	Powder	supermarket	1000	€2.00	€0.02	103	33	6.8	1.41
11	Farina di segale	128.12	g	Powder	supermarket	1000	€1.00	€0.13	8	447	96.6	13.94
12	Farina di soia	124.05	g	Powder	supermarket	1000	€1.00	€0.12	8	541	43.7	42.85
	Total						€62.31	€1.53		1414	183.8	88.00
	Target									1402	175.0	88.00
	% Reached									101%	105%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1402	1414	101%
Carbohydrates (g)	175	183.8	105%
Protein (g)	88	88	100%
Total Fat (g)	39	40.95	105%
Saturated Fat (g)	0	5.24
Monounsaturated Fat (g)	0	7.89
Polyunsaturated Fat (g)	0	24.03
Omega-3 Fatty Acids (g)	0	3.41
Omega-6 Fatty Acids (g)	0	20.62
Total Fiber (g)	25	35.6	142%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	3534	10000	505%
Vitamin B6 (mg)	1.3	3.8	100	291%
Vitamin B12 (ug)	2.4	3.2		132%
Vitamin C (mg)	75	126	2000	168%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	30	30	1000	100%
Vitamin K (ug)	90	147		163%
Thiamin (mg)	1.1	3.453		314%
Riboflavin (mg)	1.1	4.244		386%
Niacin (mg)	14	34.967	35	250%
Folate (ug)	400	1000	1000	250%
Pantothenic Acid (mg)	5	12.705		254%
Biotin (ug)	30	84		279%
Choline (mg)	425	426.266	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	2.301	3.6	100%
Chromium (ug)	25	52		208%
Copper (mg)	0.9	5.522	10	614%
Iodine (ug)	150	213	1100	142%
Iron (mg)	18	22.5616	45	125%
Magnesium (mg)	310	826		266%
Manganese (mg)	1.8	10.949	11	608%
Molybdenum (ug)	45	71	2000	158%
Phosphorus (g)	0.7	1.296	4	185%
Potassium (g)	4.7	4.7		100%
Selenium (ug)	55	95	400	172%
Sodium (g)	1.5	1.519	2.3	101%
Sulfur (g)	2	2.1		105%
Zinc (mg)	8	17.0931	40	214%

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1400kcal/Femmina 65kg 160cm, lactose-free nickel-free, supermarket-based 1.0

Nutrition Facts

Nutrient Profile: simoneb_'s US DRI, female 19-30 modified for 50-25-25, 1826calChange

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Nutrient Profile: simoneb_'s US DRI, female 19-30 modified for 50-25-25, 1826cal Change