Name: no-name pudding (EU RDI)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 0g Pre-cooked corn meal; 75g Soy flour; 24g Shredded coconut; 19g Chia seeds; 3g Iodized salt; 0.5g Choline bitartrate; 1pill Kruidvat multi A-Z compleet; 0pill Body Attack Multi Vitamin; 100g Oats; 8g Oil, corn, peanut, and olive; 0pill calcium sup.; 265g Corn flour, masa, unenriched, white; 0g Wheat flour, white, all-purpose, unenriched

Amount		Ingredient	€ / day	Source
0	g	Pre-cooked corn meal	€0.00	supermarkt, AH
75	g	Soy flour	€0.27	zuid molen
24	g	Shredded coconut	€0.28	zuid molen
19	g	Chia seeds	€0.15	zuid molen
3	g	Iodized salt	€0.00	supermarkt
0.5	g	Choline bitartrate	€0.03	MyProtein
1	pill	Kruidvat multi A-Z compleet	€0.05	Kruidvat
0	pill	Body Attack Multi Vitamin	€0.00	Body Attack
100	g	Oats	€0.16	lidl
8	g	Oil, corn, peanut, and olive	€0.04
0	pill	calcium sup.	€0.00	kruidvat
265	g	Corn flour, masa, unenriched, white	€0.50	AH
0	g	Wheat flour, white, all-purpose, unenriched	€0.00
Amounts for: Total Daily Cost:			€1.48	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

57% Carb, 15% Protein, 28% Fat

Calories2008

% Daily Values*

116%

Total Carbohydrate289g

195%

Dietary Fiber 49g

112%

Protein74g

116%

Total Fat64g

Saturated Fat20g

Monounsaturated Fat15g

Polyunsaturated Fat25g

135%

Omega-3 Fatty Acids5g

123%

Omega-6 Fatty Acids20g

Cholesterol0mg

Calcium 106%	•	Vitamin A 98%
Chloride 216%	•	Vitamin B6 234%
Chromium 63%	•	Vitamin B12 100%
Copper 516%	•	Vitamin C 101%
Iodine 185%	•	Vitamin D 133%
Iron 199%	•	Vitamin E 106%
Magnesium 218%	•	Vitamin K 172%
Manganese 499%	•	Thiamin 262%
Molybdenum 50%	•	Riboflavin 149%
Phosphorus 261%	•	Niacin 154%
Potassium 139%	•	Folate 179%
Selenium 134%	•	Pantothenic Acid 154%
Sodium 114%	•	Biotin 100%
Sulfur 179%	•	Choline 121%
Zinc 280%

* Percent Daily Values are based on "EU RDI/RDA". 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	Pre-cooked corn meal	0	g	Powder	supermarkt, AH	1000	€1.89	€0.00		0	0.0	0.00
2	Soy flour	75	g	Powder	zuid molen	3500	€12.62	€0.27	47	334	12.0	27.75
3	Shredded coconut	24	g	Powder	zuid molen	250	€2.88	€0.28	10	154	0.8	1.54
4	Chia seeds	19	g	Powder	zuid molen	1000	€8.03	€0.15	53	92	8.0	3.14
5	Iodized salt	3	g	Powder	supermarkt	1000	€0.35	€0.00	333	0	0.0	0.00
6	Choline bitartrate	0.5	g	Powder	MyProtein	100	€5.49	€0.03	200	0	0.0	0.00
7	Kruidvat multi A-Z compleet	1	pill	Pill	Kruidvat	120	€5.99	€0.05	120	0	0.0	0.00
8	Body Attack Multi Vitamin	0	pill	Pill	Body Attack	200	€15.90	€0.00		0	0.0	0.00
9	Oats	100	g	Powder	lidl	500	€0.79	€0.16	5	389	66.3	16.89
10	Oil, corn, peanut, and olive	8	g	Powder		1000	€5.00	€0.04	125	71	0.0	0.00
11	calcium sup.	0	pill	Pill	kruidvat	90	€1.79	€0.00		0	0.0	0.00
12	Corn flour, masa, unenriched, white	265	g	Powder	AH	1000	€1.89	€0.50	4	967	202.2	24.59
13	Wheat flour, white, all-purpose, unenriched	0	g	Powder		1000	€0.89	€0.00		0	0.0	0.00
	Total						€63.51	€1.48		2008	289.3	73.91
	Target									2000	250.0	66.00
	% Reached									100%	116%	112%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2000	2008		100%
Carbohydrates (g)	250	289.3		116%
Protein (g)	66	73.91		112%
Total Fat (g)	55	63.74		116%
Saturated Fat (g)	0	19.9	20
Monounsaturated Fat (g)	0	14.51
Polyunsaturated Fat (g)	0	24.55
Omega-3 Fatty Acids (g)	3.5	4.72	5	135%
Omega-6 Fatty Acids (g)	16	19.67	25	123%
Total Fiber (g)	25	48.7		195%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	2500	2439	10000	98%
Vitamin B6 (mg)	1.4	3.3	100	234%
Vitamin B12 (ug)	2.5	2.5		100%
Vitamin C (mg)	80	81	2000	101%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	22	23	1500	106%
Vitamin K (ug)	75	129		172%
Thiamin (mg)	1.2	3.149		262%
Riboflavin (mg)	1.4	2.085		149%
Niacin (mg)	16	24.613	35	154%
Folate (ug)	200	359	1000	179%
Pantothenic Acid (mg)	6	9.242		154%
Biotin (ug)	50	50		100%
Choline (mg)	550	666.06	3500	121%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	0.85	2.5	106%
Chloride (g)	0.8	1.725		216%
Chromium (ug)	40	25		63%
Copper (mg)	1	5.161	10	516%
Iodine (ug)	150	277		185%
Iron (mg)	14	27.8847	45	199%
Magnesium (mg)	375	817.5	800	218%
Manganese (mg)	2	9.972	11	499%
Molybdenum (ug)	50	25		50%
Phosphorus (g)	0.7	1.828	4	261%
Potassium (g)	2	2.788	5	139%
Selenium (ug)	55	74	400	134%
Sodium (g)	1	1.138	2	114%
Sulfur (g)	1.5	2.69		179%
Zinc (mg)	10	28.0168	40	280%

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Parent Recipes:	Author	Last Updated	Created
2 $ / day. No artificial Vitamins. Complete nutrition. Very Swedish.	AntonO	26 Mar '15	22 Jun '15
Corn and bean pudding (EU RDI, links to amazon.de)	qwertz	6 Nov '15	26 Sep '17
Copy of Corn and bean pudding (EU RDI, links to amazon.de)	ploki	4 Oct '17	1 Oct '17
This recipe	ploki	16 May	1 Oct '17

no-name pudding (EU RDI)

Nutrition Facts

Nutrient Profile: EU RDI/RDAChange

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Nutrient Profile: EU RDI/RDA Change