| Amount | Volume | Ingredient | USD / day | Source | ||
|---|---|---|---|---|---|---|
| 40 | g | ½ | cup | Oats | USD0.00 | |
| 30 | g | Nuts, walnuts, black, dried | USD0.00 | |||
| 12 | g | Seeds, chia seeds, dried | USD0.00 | |||
| 120 | g | Bananas, raw | USD0.00 | |||
| 7 | g | Flaxseed Meal | USD0.04 | Amazon | ||
| 24 | g | Strawberries, raw | USD0.00 | |||
| 300 | g | SILK Unsweetened, soymilk | USD0.00 | |||
Amounts for: Total Daily Cost: | USD0.04 | Add Ingredients to Amazon Cart | ||||
| Calcium 51% | • | Vitamin A 24% |
| Chloride 0% | • | Vitamin B6 55% |
| Chromium 0% | • | Vitamin B12 154% |
| Copper 106% | • | Vitamin C 28% |
| Iodine 0% | • | Vitamin D 0% |
| Iron 73% | • | Vitamin E 4% |
| Magnesium 67% | • | Vitamin K 2% |
| Manganese 176% | • | Thiamin 46% |
| Molybdenum 0% | • | Riboflavin 66% |
| Phosphorus 78% | • | Niacin 17% |
| Potassium 36% | • | Folate 26% |
| Selenium 39% | • | Pantothenic Acid 31% |
| Sodium 7% | • | Biotin 0% |
| Sulfur 35% | • | Choline 5% |
| Zinc 40% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 650 | 33% | |
| Carbohydrates (g) | 250 | 70.8 | 28% | |
| Protein (g) | 85 | 27.33 | 32% | |
| Total Fat (g) | 65 | 32.51 | 50% | |
| Saturated Fat (g) | 2.65 | |||
| Monounsaturated Fat (g) | 5.7 | |||
| Polyunsaturated Fat (g) | 14.5 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 4.13 | 258% | |
| Omega-6 Fatty Acids (g) | 17 | 11.97 | 70% | |
| Total Fiber (g) | 28 | 17.1 | 61% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 716 | 10000 | 24% |
| Vitamin B6 (mg) | 1.3 | 0.7 | 100 | 55% |
| Vitamin B12 (ug) | 2.4 | 3.7 | 154% | |
| Vitamin C (mg) | 90 | 25 | 2000 | 28% |
| Vitamin D (IU) | 600 | 0 | 4000 | 0% |
| Vitamin E (IU) | 20 | 1 | 1000 | 4% |
| Vitamin K (ug) | 120 | 2 | 2% | |
| Thiamin (mg) | 1.2 | 0.552 | 46% | |
| Riboflavin (mg) | 1.3 | 0.852 | 66% | |
| Niacin (mg) | 16 | 2.693 | 35 | 17% |
| Folate (ug) | 400 | 103 | 1000 | 26% |
| Pantothenic Acid (mg) | 5 | 1.538 | 31% | |
| Biotin (ug) | 30 | 0 | 0% | |
| Choline (mg) | 550 | 28.267 | 3500 | 5% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.51 | 2.5 | 51% |
| Chloride (g) | 2.3 | 0 | 3.6 | 0% |
| Chromium (ug) | 35 | 0 | 0% | |
| Copper (mg) | 0.9 | 0.958 | 10 | 106% |
| Iodine (ug) | 150 | 0 | 1100 | 0% |
| Iron (mg) | 8 | 5.8798 | 45 | 73% |
| Magnesium (mg) | 420 | 282.3 | 67% | |
| Manganese (mg) | 2.3 | 4.054 | 11 | 176% |
| Molybdenum (ug) | 45 | 0 | 2000 | 0% |
| Phosphorus (g) | 0.7 | 0.543 | 4 | 78% |
| Potassium (g) | 3.5 | 1.27 | 36% | |
| Selenium (ug) | 55 | 22 | 400 | 39% |
| Sodium (g) | 1.5 | 0.112 | 2.3 | 7% |
| Sulfur (g) | 2 | 0.71 | 35% | |
| Zinc (mg) | 11 | 4.4132 | 40 | 40% |
