Name: Fruits Vegetables Berries Beans Mushrooms Seeds Nuts -- Mini, w/prices
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0g Oranges, raw, Florida; 0g Tangerines, (mandarin oranges), raw; 0g Strawberries, raw; 0g Blueberries, raw; 0g Apples, raw, gala, with skin; 83g Avocados, raw, California; 0g Lemons, raw, without peel; 0g Peaches, raw; 0g Mangos, raw; 0g Grapefruit, raw, pink and red, all areas; 0g Kiwifruit, gold, raw; 0g Pomegranates, raw; 0g Nectarines, raw; 0g Cherries, sweet, raw; 0g Nuts, cashew nuts, dry roasted, without salt added; 100g Seeds, flaxseed; 0g Nuts, almonds; 55g Seeds, sunflower seed kernels, dried; 0g Seeds, pumpkin and squash seed kernels, dried; 0g Nuts, brazilnuts, dried, unblanched; 408g Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water; 0g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari); 211g Lentils, mature seeds, cooked, boiled, with salt; 0g Beans, kidney, all types, mature seeds, cooked, boiled, without salt; 0g Lettuce, green leaf, raw; 182g Tomatoes, red, ripe, raw, year round average; 6g Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt; 17g Peppers, sweet, green, raw; 0g Peas, green, cooked, boiled, drained, without salt; 21g Cabbage, chinese (pak-choi), raw

Amount		Ingredient	Р / day	Source
0	g	Oranges, raw, Florida	Р0.00
0	g	Tangerines, (mandarin oranges), raw	Р0.00
0	g	Strawberries, raw	Р0.00
0	g	Blueberries, raw	Р0.00
0	g	Apples, raw, gala, with skin	Р0.00
83	g	Avocados, raw, California	Р18.26
0	g	Lemons, raw, without peel	Р0.00
0	g	Peaches, raw	Р0.00
0	g	Mangos, raw	Р0.00
0	g	Grapefruit, raw, pink and red, all areas	Р0.00
0	g	Kiwifruit, gold, raw	Р0.00
0	g	Pomegranates, raw	Р0.00
0	g	Nectarines, raw	Р0.00
0	g	Cherries, sweet, raw	Р0.00
0	g	Nuts, cashew nuts, dry roasted, without salt added	Р0.00
100	g	Seeds, flaxseed	Р35.00
0	g	Nuts, almonds	Р0.00
55	g	Seeds, sunflower seed kernels, dried	Р4.40
0	g	Seeds, pumpkin and squash seed kernels, dried	Р0.00
0	g	Nuts, brazilnuts, dried, unblanched	Р0.00
408	g	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	Р57.12
0	g	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Р0.00
211	g	Lentils, mature seeds, cooked, boiled, with salt	Р26.38
0	g	Beans, kidney, all types, mature seeds, cooked, boiled, without salt	Р0.00
0	g	Lettuce, green leaf, raw	Р0.00
182	g	Tomatoes, red, ripe, raw, year round average	Р5.46
6	g	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	Р0.24
17	g	Peppers, sweet, green, raw	Р0.51
0	g	Peas, green, cooked, boiled, drained, without salt	Р0.00
21	g	Cabbage, chinese (pak-choi), raw	Р3.15
78	g	Potatoes, boiled, cooked without skin, flesh, without salt	Р1.95
70	g	Buckwheat	Р10.50
0	g	Rice, white, medium-grain, cooked	Р0.00
0	g	Corn flour, masa, unenriched, white	Р0.00
0	g	Mushrooms, white, cooked, boiled, drained, without salt	Р0.00
79	g	Mushrooms, oyster, raw	Р5.53
1	g	Peppers, hungarian, raw	Р0.03
0	g	Beets, raw	Р0.00
0	g	Celery, raw	Р0.00
0	g	Buckwheat flour, whole-groat	Р0.00
0	g	Cucumber, peeled, raw	Р0.00
0	g	Brussels sprouts, raw	Р0.00
74	g	Cabbage, raw	Р2.22
0	g	Mulberries, raw	Р0.00
0	g	Onions, sweet, raw	Р0.00
0	g	Onions, cooked, boiled, drained, without salt	Р0.00
0	g	Spices, ginger, ground	Р0.00
0	g	Quinoa, cooked	Р0.00
0	g	Quinoa, uncooked	Р0.00
0	g	Parsley, fresh	Р0.00
0	g	Olives, ripe, canned (small-extra large)	Р0.00
0	g	Olives, pickled, canned or bottled, green	Р0.00
0	g	Bananas, raw	Р0.00
0	g	Watermelon, raw	Р0.00
0	g	Carrots, raw	Р0.00
0	g	Seaweed, kelp, raw	Р0.00
0	g	Pears, raw	Р0.00
0	g	Grapes, red or green (European type, such as Thompson seedless), raw	Р0.00
Amounts for: Total Daily Cost:			Р170.75	Add Ingredients to Amazon Cart

Fruits Vegetables Berries Beans Mushrooms Seeds Nuts Plants Veggies

Prices in rubles as of summer 2016th

alkotov.com

Nutrition Facts

Amount Per Day

46% Carb, 16% Protein, 38% Fat

Calories2193

% Daily Values*

106%

Total Carbohydrate266g

339%

Dietary Fiber 95g

171%

Protein96g

150%

Total Fat97g

Saturated Fat10g

Monounsaturated Fat29g

Polyunsaturated Fat48g

1453%

Omega-3 Fatty Acids23g

834%

Omega-6 Fatty Acids25g

Cholesterol0mg

Calcium 309%	•	Vitamin A 322%
Chloride	•	Vitamin B6 236%
Chromium	•	Vitamin B12
Copper 570%	•	Vitamin C 105%
Iodine	•	Vitamin D
Iron 301%	•	Vitamin E 119%
Magnesium 237%	•	Vitamin K 153%
Manganese 412%	•	Thiamin 280%
Molybdenum	•	Riboflavin 105%
Phosphorus 441%	•	Niacin 146%
Potassium 125%	•	Folate 243%
Selenium 149%	•	Pantothenic Acid 136%
Sodium 98%	•	Biotin
Sulfur 290%	•	Choline 87%
Zinc 143%

* Percent Daily Values are based on "Al Kotov's 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	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Oranges, raw, Florida	0	g	Powder	1000	Р25.00	Р0.00		0	0.0	0.00
2	Tangerines, (mandarin oranges), raw	0	g	Powder	1000	Р50.00	Р0.00		0	0.0	0.00
3	Strawberries, raw	0	g	Powder	1000	Р140.00	Р0.00		0	0.0	0.00
4	Blueberries, raw	0	g	Powder	1000	Р180.00	Р0.00		0	0.0	0.00
5	Apples, raw, gala, with skin	0	g	Powder	1000	Р30.00	Р0.00		0	0.0	0.00
6	Avocados, raw, California	83	g	Powder	1000	Р220.00	Р18.26	12	139	7.2	1.63
7	Lemons, raw, without peel	0	g	Powder	1000	Р180.00	Р0.00		0	0.0	0.00
8	Peaches, raw	0	g	Powder	1000	Р80.00	Р0.00		0	0.0	0.00
9	Mangos, raw	0	g	Powder	1000	Р50.00	Р0.00		0	0.0	0.00
10	Grapefruit, raw, pink and red, all areas	0	g	Powder	1000	Р90.00	Р0.00		0	0.0	0.00
11	Kiwifruit, gold, raw	0	g	Powder	1000	Р40.00	Р0.00		0	0.0	0.00
12	Pomegranates, raw	0	g	Powder	1000	Р100.00	Р0.00		0	0.0	0.00
13	Nectarines, raw	0	g	Powder	1000	Р60.00	Р0.00		0	0.0	0.00
14	Cherries, sweet, raw	0	g	Powder	1000	Р90.00	Р0.00		0	0.0	0.00
15	Nuts, cashew nuts, dry roasted, without salt added	0	g	Powder	1000	Р900.00	Р0.00		0	0.0	0.00
16	Seeds, flaxseed	100	g	Powder	1000	Р350.00	Р35.00	10	534	28.9	18.29
17	Nuts, almonds	0	g	Powder	1000	Р1000.00	Р0.00		0	0.0	0.00
18	Seeds, sunflower seed kernels, dried	55	g	Powder	1000	Р80.00	Р4.40	18	321	11.0	11.43
19	Seeds, pumpkin and squash seed kernels, dried	0	g	Powder	1000	Р600.00	Р0.00		0	0.0	0.00
20	Nuts, brazilnuts, dried, unblanched	0	g	Powder	1000	Р1000.00	Р0.00		0	0.0	0.00
21	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	408	g	Powder	1000	Р140.00	Р57.12	2	563	93.3	28.72
22	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	0	g	Powder	1000	Р150.00	Р0.00		0	0.0	0.00
23	Lentils, mature seeds, cooked, boiled, with salt	211	g	Powder	1000	Р125.00	Р26.38	5	241	41.2	19.03
24	Beans, kidney, all types, mature seeds, cooked, boiled, without salt	0	g	Powder	1000	Р150.00	Р0.00		0	0.0	0.00
25	Lettuce, green leaf, raw	0	g	Powder	1000	Р500.00	Р0.00		0	0.0	0.00
26	Tomatoes, red, ripe, raw, year round average	182	g	Powder	1000	Р30.00	Р5.46	5	33	7.1	1.60
27	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	6	g	Powder	1000	Р40.00	Р0.24	167	5	1.2	0.17
28	Peppers, sweet, green, raw	17	g	Powder	1000	Р30.00	Р0.51	59	3	0.8	0.15
29	Peas, green, cooked, boiled, drained, without salt	0	g	Powder	1000	Р170.00	Р0.00		0	0.0	0.00
30	Cabbage, chinese (pak-choi), raw	21	g	Powder	1000	Р150.00	Р3.15	48	3	0.5	0.32
31	Potatoes, boiled, cooked without skin, flesh, without salt	78	g	Powder	1000	Р25.00	Р1.95	13	67	15.6	1.33
32	Buckwheat	70	g	Powder	1000	Р150.00	Р10.50	14	240	50.0	9.28
33	Rice, white, medium-grain, cooked	0	g	Powder	1000	Р130.00	Р0.00		0	0.0	0.00
34	Corn flour, masa, unenriched, white	0	g	Powder	1000	Р160.00	Р0.00		0	0.0	0.00
35	Mushrooms, white, cooked, boiled, drained, without salt	0	g	Powder	1000	Р200.00	Р0.00		0	0.0	0.00
36	Mushrooms, oyster, raw	79	g	Powder	1000	Р70.00	Р5.53	13	26	4.8	2.61
37	Peppers, hungarian, raw	1	g	Powder	1000	Р30.00	Р0.03	1000	0	0.1	0.01
38	Beets, raw	0	g	Powder	1000	Р30.00	Р0.00		0	0.0	0.00
39	Celery, raw	0	g	Powder	1000	Р200.00	Р0.00		0	0.0	0.00
40	Buckwheat flour, whole-groat	0	g	Powder	1000	Р180.00	Р0.00		0	0.0	0.00
41	Cucumber, peeled, raw	0	g	Powder	1000	Р30.00	Р0.00		0	0.0	0.00
42	Brussels sprouts, raw	0	g	Powder	1000	Р150.00	Р0.00		0	0.0	0.00
43	Cabbage, raw	74	g	Powder	1000	Р30.00	Р2.22	14	19	4.3	0.95
44	Mulberries, raw	0	g	Powder	1000	Р400.00	Р0.00		0	0.0	0.00
45	Onions, sweet, raw	0	g	Powder	1000	Р30.00	Р0.00		0	0.0	0.00
46	Onions, cooked, boiled, drained, without salt	0	g	Powder	1000	Р30.00	Р0.00		0	0.0	0.00
47	Spices, ginger, ground	0	g	Powder	1000	Р180.00	Р0.00		0	0.0	0.00
48	Quinoa, cooked	0	g	Powder	1000	Р324.00	Р0.00		0	0.0	0.00
49	Quinoa, uncooked	0	g	Powder	1000	Р1000.00	Р0.00		0	0.0	0.00
50	Parsley, fresh	0	g	Powder	1000	Р250.00	Р0.00		0	0.0	0.00
51	Olives, ripe, canned (small-extra large)	0	g	Powder	1000	Р200.00	Р0.00		0	0.0	0.00
52	Olives, pickled, canned or bottled, green	0	g	Powder	1000	Р200.00	Р0.00		0	0.0	0.00
53	Bananas, raw	0	g	Powder	1000	Р65.00	Р0.00		0	0.0	0.00
54	Watermelon, raw	0	g	Powder	1000	Р60.00	Р0.00		0	0.0	0.00
55	Carrots, raw	0	g	Powder	1000	Р33.00	Р0.00		0	0.0	0.00
56	Seaweed, kelp, raw	0	g	Powder	1000	Р200.00	Р0.00		0	0.0	0.00
57	Pears, raw	0	g	Powder	1000	Р150.00	Р0.00		0	0.0	0.00
58	Grapes, red or green (European type, such as Thompson seedless), raw	0	g	Powder	1000	Р200.00	Р0.00		0	0.0	0.00
	Total					Р11457.00	Р170.75		2193	265.9	95.51
	Target								1800	250.0	56.00
	% Reached								122%	106%	171%
	Safe Maximum								3000	0.0	0.00
	% Max Reached								73%	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1800	2193	3000	122%
Carbohydrates (g)	250	265.9		106%
Protein (g)	56	95.51		171%
Total Fat (g)	65	97.45	100	150%
Saturated Fat (g)	0	9.54
Monounsaturated Fat (g)	0	28.8
Polyunsaturated Fat (g)	0	48.32
Omega-3 Fatty Acids (g)	1.6	23.26	10	1453%
Omega-6 Fatty Acids (g)	3	25.03		834%
Total Fiber (g)	28	95		339%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	900	2895	9000	322%
Vitamin B6 (mg)	1.3	3.1	12	236%
Vitamin B12 (ug)	0	0
Vitamin C (mg)	90	94	1000	105%
Vitamin D (IU)	0	1
Vitamin E (IU)	20	24	1000	119%
Vitamin K (ug)	80	122	120	153%
Thiamin (mg)	1.2	3.361		280%
Riboflavin (mg)	1.3	1.367		105%
Niacin (mg)	16	23.38	35	146%
Folate (ug)	400	970	1000	243%
Pantothenic Acid (mg)	5	6.816	100	136%
Biotin (ug)	0	0
Choline (mg)	300	262.345	3500	87%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.2	0.62	2.5	309%
Chloride (g)	0	0
Chromium (ug)	0	0
Copper (mg)	0.9	5.134	10	570%
Iodine (ug)	0	0
Iron (mg)	8	24.0716	30	301%
Magnesium (mg)	420	996.1	1000	237%
Manganese (mg)	2.3	9.483	11	412%
Molybdenum (ug)	0	0
Phosphorus (g)	0.5	2.203	2	441%
Potassium (g)	3.5	4.372		125%
Selenium (ug)	55	82	100	149%
Sodium (g)	1.5	1.464	2.4	98%
Sulfur (g)	1	2.9	20	290%
Zinc (mg)	11	15.7718	40	143%

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Fruits Berries Nuts	fata42morgana	28 Jul '16	30 Jul '16
Fruits Vegetables Berries Beans Mushrooms Seeds Nuts + Minerals	thatkotov	2 Aug '16	11 Aug '16
Fruits Berries Nuts Mini	thatkotov	6 May '17	5 May '17
This recipe	thatkotov	7 May '17	5 May '17
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Fruits Vegetables Berries Beans Mushrooms Seeds Nuts -- Mini, w/prices VeganNaturalGluten Free

Nutrition Facts

Nutrient Profile: Al Kotov's DRI, male 19-50, 2000 calories Change

No reviews yet - why not add the first one?

Fruits Vegetables Berries Beans Mushrooms Seeds Nuts -- Mini, w/prices VeganNaturalGluten Free

Nutrition Facts

Nutrient Profile: Al Kotov's DRI, male 19-50, 2000 caloriesChange

No reviews yet - why not add the first one?

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Nutrient Profile: Al Kotov's DRI, male 19-50, 2000 calories Change