| Amount | Ingredient | € / day | Source | |
|---|---|---|---|---|
| 400 | g | Pre-cooked corn meal | €1.24 | P.A.N. |
| 120 | g | MyProtein Pea Protein Isolate | €1.16 | MyProtein |
| 40 | g | Whole sesame seeds | €0.30 | Seeberger |
| 30 | g | Shredded coconut | €0.15 | ATCO |
| 20 | g | Chia seeds | €0.14 | Golden Peanut |
| 7 | g | Kaliumchlorid | €0.07 | Amazon |
| 20 | ml | Oil, canola | €0.00 | |
| 2 | pill | Body Attack Multi Vitamin | €0.16 | Body Attack |
Amounts for: Total Daily Cost: | €3.22 | Add Ingredients to Amazon Cart | ||
| Calcium 95% | • | Vitamin A 205% |
| Chloride 0% | • | Vitamin B6 284% |
| Chromium 229% | • | Vitamin B12 208% |
| Copper 531% | • | Vitamin C 179% |
| Iodine 200% | • | Vitamin D 200% |
| Iron 510% | • | Vitamin E 205% |
| Magnesium 190% | • | Vitamin K 304% |
| Manganese 353% | • | Thiamin 268% |
| Molybdenum 222% | • | Riboflavin 243% |
| Phosphorus 126% | • | Niacin 248% |
| Potassium 1026% | • | Folate 123% |
| Selenium 237% | • | Pantothenic Acid 261% |
| Sodium 2% | • | Biotin 333% |
| Sulfur 105% | • | Choline 9% |
| Zinc 279% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2800 | 2576 | 92% | |
| Carbohydrates (g) | 320 | 319.5 | 100% | |
| Protein (g) | 200 | 141.91 | 71% | |
| Total Fat (g) | 80 | 73.48 | 92% | |
| Saturated Fat (g) | 0 | 22.56 | ||
| Monounsaturated Fat (g) | 0 | 24.23 | ||
| Polyunsaturated Fat (g) | 0 | 23.5 | ||
| Omega-3 Fatty Acids (g) | 1.6 | 5.68 | 355% | |
| Omega-6 Fatty Acids (g) | 17 | 16.21 | 95% | |
| Total Fiber (g) | 28 | 38.9 | 139% | |
| Soluble Fiber (g) | 0 | 0 | ||
| Insoluble Fiber (g) | 0 | 0 | ||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 6146 | 10000 | 205% |
| Vitamin B6 (mg) | 1.3 | 3.7 | 100 | 284% |
| Vitamin B12 (ug) | 2.4 | 5 | 208% | |
| Vitamin C (mg) | 90 | 161 | 2000 | 179% |
| Vitamin D (IU) | 600 | 1200 | 4000 | 200% |
| Vitamin E (IU) | 20 | 41 | 1000 | 205% |
| Vitamin K (ug) | 120 | 364 | 304% | |
| Thiamin (mg) | 1.2 | 3.218 | 268% | |
| Riboflavin (mg) | 1.3 | 3.164 | 243% | |
| Niacin (mg) | 16 | 39.746 | 35 | 248% |
| Folate (ug) | 400 | 491 | 1000 | 123% |
| Pantothenic Acid (mg) | 5 | 13.028 | 261% | |
| Biotin (ug) | 30 | 100 | 333% | |
| Choline (mg) | 550 | 51.31 | 3500 | 9% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.95 | 2.5 | 95% |
| Chloride (g) | 2.3 | 0 | 3.6 | 0% |
| Chromium (ug) | 35 | 80 | 229% | |
| Copper (mg) | 0.9 | 4.778 | 10 | 531% |
| Iodine (ug) | 150 | 300 | 1100 | 200% |
| Iron (mg) | 8 | 40.774 | 45 | 510% |
| Magnesium (mg) | 420 | 797 | 190% | |
| Manganese (mg) | 2.3 | 8.127 | 11 | 353% |
| Molybdenum (ug) | 45 | 100 | 2000 | 222% |
| Phosphorus (g) | 0.7 | 0.881 | 4 | 126% |
| Potassium (g) | 3.5 | 35.911 | 1026% | |
| Selenium (ug) | 55 | 130 | 400 | 237% |
| Sodium (g) | 1.5 | 0.023 | 2.3 | 2% |
| Sulfur (g) | 2 | 2.11 | 105% | |
| Zinc (mg) | 11 | 30.636 | 40 | 279% |
