| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 331 | g | Masa harina | $0.33 | Amazon |
| 70 | g | Cytosport 100% Whey Protein | $1.11 | Costco |
| 6 | g | Potassium Citrate | $0.21 | Amazon |
| 4 | g | Iodised Salt | $0.01 | local |
| 2 | g | Choline bitartrate | $0.08 | Amazon |
| 1 | pill | Kirkland Signature Daily Multi | $0.02 | Amazon |
| 23 | g | Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4) | $0.20 | Amazon |
| 47 | g | Soybean Oil | $0.33 | Amazon |
| 1 | pill | Now Foods Vitamin D-3 & K-2 | $0.05 | Amazon (S) |
Amounts for: Total Daily Cost: | $2.33 | Add Ingredients to Amazon Cart | ||
| Calcium 102% | • | Vitamin A 227% |
| Chloride 107% | • | Vitamin B6 275% |
| Chromium 100% | • | Vitamin B12 250% |
| Copper 166% | • | Vitamin C 103% |
| Iodine 225% | • | Vitamin D 233% |
| Iron 292% | • | Vitamin E 179% |
| Magnesium 133% | • | Vitamin K 131% |
| Manganese 172% | • | Thiamin 511% |
| Molybdenum 100% | • | Riboflavin 155% |
| Phosphorus 121% | • | Niacin 125% |
| Potassium 107% | • | Folate 149% |
| Selenium 184% | • | Pantothenic Acid 246% |
| Sodium 119% | • | Biotin 100% |
| Sulfur 125% | • | Choline 154% |
| Zinc 154% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 2002 | 100% | |
| Carbohydrates (g) | 250 | 265.4 | 106% | |
| Protein (g) | 85 | 88.59 | 104% | |
| Total Fat (g) | 65 | 72.6 | 112% | |
| Saturated Fat (g) | 12.09 | |||
| Monounsaturated Fat (g) | 10.72 | |||
| Polyunsaturated Fat (g) | 27.12 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 3.36 | 210% | |
| Omega-6 Fatty Acids (g) | 17 | 29.23 | 172% | |
| Total Fiber (g) | 28 | 29.3 | 104% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 9.722 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 6810 | 10000 | 227% |
| Vitamin B6 (mg) | 1.3 | 3.6 | 100 | 275% |
| Vitamin B12 (ug) | 2.4 | 6 | 250% | |
| Vitamin C (mg) | 90 | 93 | 2000 | 103% |
| Vitamin D (IU) | 600 | 1400 | 4000 | 233% |
| Vitamin E (IU) | 20 | 36 | 1000 | 179% |
| Vitamin K (ug) | 120 | 157 | 131% | |
| Thiamin (mg) | 1.2 | 6.134 | 511% | |
| Riboflavin (mg) | 1.3 | 2.021 | 155% | |
| Niacin (mg) | 16 | 20 | 35 | 125% |
| Folate (ug) | 400 | 596 | 1000 | 149% |
| Pantothenic Acid (mg) | 5 | 12.317 | 246% | |
| Biotin (ug) | 30 | 30 | 100% | |
| Choline (mg) | 550 | 848.513 | 3500 | 154% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.02 | 2.5 | 102% |
| Chloride (g) | 2.3 | 2.472 | 3.6 | 107% |
| Chromium (ug) | 35 | 35 | 100% | |
| Copper (mg) | 0.9 | 1.496 | 10 | 166% |
| Iodine (ug) | 150 | 338 | 1100 | 225% |
| Iron (mg) | 8 | 23.3874 | 45 | 292% |
| Magnesium (mg) | 420 | 559.6 | 133% | |
| Manganese (mg) | 2.3 | 3.955 | 11 | 172% |
| Molybdenum (ug) | 45 | 45 | 2000 | 100% |
| Phosphorus (g) | 0.7 | 0.847 | 4 | 121% |
| Potassium (g) | 3.5 | 3.737 | 107% | |
| Selenium (ug) | 55 | 101 | 400 | 184% |
| Sodium (g) | 1.5 | 1.787 | 2.3 | 119% |
| Sulfur (g) | 2 | 2.5 | 125% | |
| Zinc (mg) | 11 | 16.958 | 40 | 154% |
