| Amount | Ingredient | € / day | Source | |
|---|---|---|---|---|
| 75 | g | Cheese, mozzarella, whole milk | €1.00 | |
| 100 | g | Lettuce, green leaf, raw | €1.00 | |
| 160 | g | Fish, tuna, white, canned in water, drained solids | €1.00 | |
| 100 | g | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | €0.00 | |
| 50 | g | Egg, whole, cooked, hard-boiled | €0.25 | |
| 100 | g | Tomatoes, orange, raw | €0.40 | |
| 50 | g | Bread, italian | €0.25 | |
Amounts for: Total Daily Cost: | €3.90 | Add Ingredients to Amazon Cart | ||
| Calcium 61% | • | Vitamin A 326% |
| Chloride 0% | • | Vitamin B6 88% |
| Chromium 0% | • | Vitamin B12 172% |
| Copper 123% | • | Vitamin C 32% |
| Iodine 0% | • | Vitamin D 1% |
| Iron 144% | • | Vitamin E 16% |
| Magnesium 53% | • | Vitamin K 118% |
| Manganese 123% | • | Thiamin 75% |
| Molybdenum 0% | • | Riboflavin 78% |
| Phosphorus 168% | • | Niacin 88% |
| Potassium 52% | • | Folate 187% |
| Selenium 284% | • | Pantothenic Acid 62% |
| Sodium 102% | • | Biotin 0% |
| Sulfur 154% | • | Choline 58% |
| Zinc 70% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2473 | 1038 | 42% | |
| Carbohydrates (g) | 309 | 93.9 | 30% | |
| Protein (g) | 155 | 86.93 | 56% | |
| Total Fat (g) | 69 | 34.95 | 51% | |
| Saturated Fat (g) | 0 | 13.86 | ||
| Monounsaturated Fat (g) | 0 | 10.02 | ||
| Polyunsaturated Fat (g) | 0 | 6.6 | ||
| Omega-3 Fatty Acids (g) | 1.6 | 0.62 | 39% | |
| Omega-6 Fatty Acids (g) | 17 | 4.31 | 25% | |
| Total Fiber (g) | 38 | 20.9 | 55% | |
| Soluble Fiber (g) | 0 | 0 | ||
| Insoluble Fiber (g) | 0 | 0 | ||
| Cholesterol (mg) | 0 | 312.95 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 9767 | 10000 | 326% |
| Vitamin B6 (mg) | 1.3 | 1.1 | 100 | 88% |
| Vitamin B12 (ug) | 2.4 | 4.1 | 172% | |
| Vitamin C (mg) | 90 | 29 | 2000 | 32% |
| Vitamin D (IU) | 600 | 5 | 4000 | 1% |
| Vitamin E (IU) | 20 | 3 | 1000 | 16% |
| Vitamin K (ug) | 120 | 142 | 118% | |
| Thiamin (mg) | 1.2 | 0.898 | 75% | |
| Riboflavin (mg) | 1.3 | 1.011 | 78% | |
| Niacin (mg) | 16 | 14.088 | 35 | 88% |
| Folate (ug) | 400 | 750 | 1000 | 187% |
| Pantothenic Acid (mg) | 5 | 3.1 | 62% | |
| Biotin (ug) | 30 | 0 | 0% | |
| Choline (mg) | 550 | 321.43 | 3500 | 58% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.61 | 2.5 | 61% |
| Chloride (g) | 2.3 | 0 | 3.6 | 0% |
| Chromium (ug) | 35 | 0 | 0% | |
| Copper (mg) | 0.9 | 1.111 | 10 | 123% |
| Iodine (ug) | 150 | 0 | 1100 | 0% |
| Iron (mg) | 8 | 11.517 | 45 | 144% |
| Magnesium (mg) | 420 | 222.3 | 53% | |
| Manganese (mg) | 2.3 | 2.84 | 11 | 123% |
| Molybdenum (ug) | 45 | 0 | 2000 | 0% |
| Phosphorus (g) | 0.7 | 1.174 | 4 | 168% |
| Potassium (g) | 3.5 | 1.835 | 52% | |
| Selenium (ug) | 55 | 156 | 400 | 284% |
| Sodium (g) | 1.5 | 1.536 | 2.3 | 102% |
| Sulfur (g) | 2 | 3.08 | 154% | |
| Zinc (mg) | 11 | 7.663 | 40 | 70% |
