| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 180 | g | 2½ | cups | Oat Flour | $1.41 | Kroger |
| 2.5 | g | ½ | tsp | Iodized Salt | $0.00 | Kroger |
| 40 | g | Organic Coconut Flour | $0.35 | Kroger | ||
| 1900 | ml | Skim Milk | $0.75 | Kroger | ||
| 2 | pill | 1 | capsule | Centrum Men | $0.37 | Kroger |
| 15 | g | Cocoa Powder | $0.20 | Kroger | ||
Amounts for: Total Daily Cost: | $3.08 | Add Ingredients to Amazon Cart | ||||
| Calcium 294% | • | Vitamin A 371% |
| Chloride 71% | • | Vitamin B6 383% |
| Chromium 200% | • | Vitamin B12 909% |
| Copper 388% | • | Vitamin C 201% |
| Iodine 278% | • | Vitamin D 464% |
| Iron 336% | • | Vitamin E 469% |
| Magnesium 182% | • | Vitamin K 105% |
| Manganese 564% | • | Thiamin 384% |
| Molybdenum 1048% | • | Riboflavin 492% |
| Phosphorus 428% | • | Niacin 232% |
| Potassium 122% | • | Folate 143% |
| Selenium 597% | • | Pantothenic Acid 750% |
| Sodium 125% | • | Biotin 267% |
| Sulfur 27% | • | Choline 67% |
| Zinc 341% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 1547 | 77% | |
| Carbohydrates (g) | 250 | 233.6 | 93% | |
| Protein (g) | 85 | 104.87 | 123% | |
| Total Fat (g) | 65 | 23.4 | 36% | |
| Saturated Fat (g) | 8.48 | |||
| Monounsaturated Fat (g) | 6.36 | |||
| Polyunsaturated Fat (g) | 6.05 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 0.26 | 16% | |
| Omega-6 Fatty Acids (g) | 17 | 5.84 | 34% | |
| Total Fiber (g) | 28 | 32.1 | 115% | |
| Soluble Fiber (g) | 6.5 | |||
| Insoluble Fiber (g) | 20.6 | |||
| Cholesterol (mg) | 0 | 39.368 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 11121 | 10000 | 371% |
| Vitamin B6 (mg) | 1.3 | 5 | 100 | 383% |
| Vitamin B12 (ug) | 2.4 | 21.8 | 909% | |
| Vitamin C (mg) | 90 | 181 | 2000 | 201% |
| Vitamin D (IU) | 600 | 2783 | 4000 | 464% |
| Vitamin E (IU) | 20 | 94 | 1000 | 469% |
| Vitamin K (ug) | 120 | 126 | 105% | |
| Thiamin (mg) | 1.2 | 4.61 | 384% | |
| Riboflavin (mg) | 1.3 | 6.396 | 492% | |
| Niacin (mg) | 16 | 37.068 | 35 | 232% |
| Folate (ug) | 400 | 571 | 1000 | 143% |
| Pantothenic Acid (mg) | 5 | 37.51 | 750% | |
| Biotin (ug) | 30 | 80 | 267% | |
| Choline (mg) | 550 | 367.348 | 3500 | 67% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 2.94 | 2.5 | 294% |
| Chloride (g) | 2.3 | 1.644 | 3.6 | 71% |
| Chromium (ug) | 35 | 70 | 200% | |
| Copper (mg) | 0.9 | 3.49 | 10 | 388% |
| Iodine (ug) | 150 | 418 | 1100 | 278% |
| Iron (mg) | 8 | 26.859 | 45 | 336% |
| Magnesium (mg) | 420 | 763.3 | 182% | |
| Manganese (mg) | 2.3 | 12.976 | 11 | 564% |
| Molybdenum (ug) | 45 | 472 | 2000 | 1048% |
| Phosphorus (g) | 0.7 | 2.998 | 4 | 428% |
| Potassium (g) | 3.5 | 4.268 | 122% | |
| Selenium (ug) | 55 | 328 | 400 | 597% |
| Sodium (g) | 1.5 | 1.872 | 2.3 | 125% |
| Sulfur (g) | 2 | 0.53 | 27% | |
| Zinc (mg) | 11 | 37.5055 | 40 | 341% |
