Hard Bean Tack VeganBaked

by Eric M
Last updated May 22, 2016 Copy
AmountIngredient$ / daySource
1pillKirkland Signature Daily Multi Vitamin$0.03Amazon
88gSoy Flour Defatted$0.24Amazon (Honeyville)
2.3pillTums$0.05Amazon
3.9gIodized Salt$0.01Amazon
1pillKirkland Signature Vitamin D3$0.02Amazon
1pillNature's Way Choline Tablets$0.10Amazon
533gBeans, kidney, red, mature seeds, cooked, boiled, without salt$0.87Amazon
0gWheat flour, white, all-purpose, unenriched$0.00Amazon
83mlOil, canola$0.53Amazon
2.5gMSM Sulfur Powder$0.14Amazon
88gVital wheat gluten$0.87Amazon
Amounts for:
Total Daily Cost:
$2.88Add Ingredients
to Amazon Cart

This is a recipe for baking with deficiencies made-up by supplements. It is vegan as far as it goes, but I'm not strict enough to research the sourcing of the supplements.

The expensive un-enriched all-purpose flour is necessary because enrichment throws me over the maximum for folate. But using whole wheat flour throws me over in manganese. I'm sure I can find a cheaper source if I end up producing in bulk. I also was thrown over for folate when I tried to trade carbs for protein.

BUT

I haven't actually baked any of this up yet, I'll add a recipe when I attempt it.

Sulfur: I included the MSM powder so people can know what is necessary to make it "complete". However, the number in the "Target" is an "adequate intake" and when I ingest that much I smell so bad I can't stand myself (let alone others who are with me), so my recipe won't actually include the MSM powder.

Nutrition Facts

Amount Per Day
32% Carb, 30% Protein, 38% Fat
Calories2000
% Daily Values*
66%
Total Carbohydrate165g
199%
Dietary Fiber 56g
185%
Protein157g
137%
Total Fat89g
Saturated Fat7g
Monounsaturated Fat53g
Polyunsaturated Fat26g
536%
Omega-3 Fatty Acids9g
103%
Omega-6 Fatty Acids17g
Cholesterol0mg
Calcium
120%
Vitamin A
118%
Chloride
106%
Vitamin B6
244%
Chromium
100%
Vitamin B12
250%
Copper
659%
Vitamin C
107%
Iodine
217%
Vitamin D
400%
Iron
533%
Vitamin E
224%
Magnesium
150%
Vitamin K
111%
Manganese
333%
Thiamin
247%
Molybdenum
100%
Riboflavin
175%
Phosphorus
245%
Niacin
159%
Potassium
129%
Folate
244%
Selenium
178%
Pantothenic Acid
260%
Sodium
104%
Biotin
100%
Sulfur
101%
Choline
122%
Zinc
179%
 
* Percent Daily Values are based on "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
Kirkland Signature Daily Multi Vitamin
1
pillPillAmazon500
$16.85
$0.03
50000.00.00
2
Soy Flour Defatted
88
gPowderAmazon (Honeyville)22680
$62.00
$0.24
25826430.844.88
3
Tums
2.3
pillPillAmazon150
$3.41
$0.05
6500.00.00
4
Iodized Salt
3.9
gPowderAmazon737
$1.97
$0.01
18900.00.00
5
Kirkland Signature Vitamin D3
1
pillPillAmazon600
$12.60
$0.02
60000.00.00
6
Nature's Way Choline Tablets
1
pillPillAmazon100
$9.59
$0.10
10000.00.00
7
Beans, kidney, red, mature seeds, cooked, boiled, without salt
533
gPowderAmazon22680
$37.10
$0.87
43677121.546.21
8
Wheat flour, white, all-purpose, unenriched
0
gPowderAmazon2268
$14.99
$0.0000.00.00
9
Oil, canola
83
mlLiquidAmazon4730
$30.39
$0.53
577340.00.00
10
MSM Sulfur Powder
2.5
gPowderAmazon200
$11.46
$0.14
8000.00.00
11
Vital wheat gluten
88
gPowderAmazon1810
$17.99
$0.87
2132612.166.14
Total
$218.35
$2.88
2000164.5157.23
Target
2000250.085.00
% Reached
100%66%185%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20002000100%
Carbohydrates (g)250164.566%
Protein (g)85157.23185%
Total Fat (g)6589.05137%
Saturated Fat (g)07.18
Monounsaturated Fat (g)053.04
Polyunsaturated Fat (g)026.06
Omega-3 Fatty Acids (g)1.68.58536%
Omega-6 Fatty Acids (g)1717.45103%
Total Fiber (g)2855.8199%
Soluble Fiber (g)015.8
Insoluble Fiber (g)00
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000353510000118%
Vitamin B6 (mg)1.33.2100244%
Vitamin B12 (ug)2.46250%
Vitamin C (mg)90962000107%
Vitamin D (IU)60024004000400%
Vitamin E (IU)20451000224%
Vitamin K (ug)120133111%
Thiamin (mg)1.22.969247%
Riboflavin (mg)1.32.273175%
Niacin (mg)1625.45735159%
Folate (ug)4009751000244%
Pantothenic Acid (mg)513.021260%
Biotin (ug)3030100%
Choline (mg)550673.2033500122%
MineralsTargetRecipeMax%
Calcium (g)11.22.5120%
Chloride (g)2.32.4333.6106%
Chromium (ug)3535100%
Copper (mg)0.95.92810659%
Iodine (ug)1503261100217%
Iron (mg)842.659145533%
Magnesium (mg)420629.4150%
Manganese (mg)2.37.66211333%
Molybdenum (ug)45452000100%
Phosphorus (g)0.71.7184245%
Potassium (g)3.54.516129%
Selenium (ug)5598400178%
Sodium (g)1.51.5572.3104%
Sulfur (g)22.03101%
Zinc (mg)1119.739140179%

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