| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 200 | g | Peas, Split, Dry | $0.89 | |
| 140 | g | Flaxseed Meal | $0.84 | Amazon |
| 1 | pill | One Daily Multivitamin Men's | $0.17 | Vitamin Shoppe |
| 1 | pill | Choline | $0.13 | Vitamin Shoppe |
| 2 | g | Now Foods Calcium Citrate | $0.07 | Amazon |
| 5 | g | Kale (Dehydrated to 20% weight) | $0.10 | Sprouts |
| 450 | g | Oat Flour/Powder | $2.20 | Bob's Red Mill (4x 22oz) |
Amounts for: Total Daily Cost: | $4.40 | Add Ingredients to Amazon Cart | ||
| Calcium 124% | • | Vitamin A 202% |
| Chloride 0% | • | Vitamin B6 2043% |
| Chromium 343% | • | Vitamin B12 4167% |
| Copper 811% | • | Vitamin C 123% |
| Iodine 100% | • | Vitamin D 333% |
| Iron 436% | • | Vitamin E 176% |
| Magnesium 364% | • | Vitamin K 113% |
| Manganese 1276% | • | Thiamin 2650% |
| Molybdenum 2167% | • | Riboflavin 2010% |
| Phosphorus 524% | • | Niacin 231% |
| Potassium 158% | • | Folate 304% |
| Selenium 621% | • | Pantothenic Acid 546% |
| Sodium 11% | • | Biotin 1000% |
| Sulfur 52% | • | Choline 147% |
| Zinc 368% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 3412 | 171% | |
| Carbohydrates (g) | 250 | 428.3 | 171% | |
| Protein (g) | 85 | 140.72 | 166% | |
| Total Fat (g) | 65 | 102.15 | 157% | |
| Saturated Fat (g) | 7.2 | |||
| Monounsaturated Fat (g) | 13.05 | |||
| Polyunsaturated Fat (g) | 14.85 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 26.66 | 1667% | |
| Omega-6 Fatty Acids (g) | 17 | 20.57 | 121% | |
| Total Fiber (g) | 28 | 118.1 | 422% | |
| Soluble Fiber (g) | 13.5 | |||
| Insoluble Fiber (g) | 15.8 | |||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 6067 | 10000 | 202% |
| Vitamin B6 (mg) | 1.3 | 26.6 | 100 | 2043% |
| Vitamin B12 (ug) | 2.4 | 100 | 4167% | |
| Vitamin C (mg) | 90 | 110 | 2000 | 123% |
| Vitamin D (IU) | 600 | 2000 | 4000 | 333% |
| Vitamin E (IU) | 20 | 35 | 1000 | 176% |
| Vitamin K (ug) | 120 | 135 | 113% | |
| Thiamin (mg) | 1.2 | 31.795 | 2650% | |
| Riboflavin (mg) | 1.3 | 26.135 | 2010% | |
| Niacin (mg) | 16 | 36.94 | 35 | 231% |
| Folate (ug) | 400 | 1215 | 1000 | 304% |
| Pantothenic Acid (mg) | 5 | 27.305 | 546% | |
| Biotin (ug) | 30 | 300 | 1000% | |
| Choline (mg) | 550 | 810.73 | 3500 | 147% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.24 | 2.5 | 124% |
| Chloride (g) | 2.3 | 0 | 3.6 | 0% |
| Chromium (ug) | 35 | 120 | 343% | |
| Copper (mg) | 0.9 | 7.295 | 10 | 811% |
| Iodine (ug) | 150 | 150 | 1100 | 100% |
| Iron (mg) | 8 | 34.865 | 45 | 436% |
| Magnesium (mg) | 420 | 1528.5 | 364% | |
| Manganese (mg) | 2.3 | 29.34 | 11 | 1276% |
| Molybdenum (ug) | 45 | 975 | 2000 | 2167% |
| Phosphorus (g) | 0.7 | 3.669 | 4 | 524% |
| Potassium (g) | 3.5 | 5.542 | 158% | |
| Selenium (ug) | 55 | 342 | 400 | 621% |
| Sodium (g) | 1.5 | 0.16 | 2.3 | 11% |
| Sulfur (g) | 2 | 1.03 | 52% | |
| Zinc (mg) | 11 | 40.44 | 40 | 368% |
