Complete Foods

v0.1

by aokellermann
Last updated February 22, 2019 Copy
AmountVolumeIngredient$ / daySource
90g2scoopSoy Protein Isolate$0.99MyProtein
243g3cupsRolled Oats (blended)$0.51Walmart
109g½cupOil, canola$0.19Walmart
4g1tspVanilla extract$0.50
6g6cupsSalt, table$0.00
42g3tbspSugars, granulated$0.00
Amounts for:
Total Daily Cost:
$2.19Add Ingredients
to Amazon Cart

Pretty gross first batch. Took a lot of blending to get the oats completely fine. Tasted better the next day after it had chilled in the fridge. Way too oat-y. Ordering some maltodextrin online since it is supposed to be slightly sweet. Going to do 3:2 maltodextrin to oat probably. Also bought some unsweetened cocoa to add to it.

Nutrition Facts

Amount Per Day
36% Carb, 17% Protein, 47% Fat
Calories2363
% Daily Values*
87%
Total Carbohydrate217g
106%
Dietary Fiber 30g
123%
Protein104g
197%
Total Fat128g
Saturated Fat11g
Monounsaturated Fat74g
Polyunsaturated Fat38g
621%
Omega-3 Fatty Acids10g
699%
Omega-6 Fatty Acids27g
Cholesterol0mg
Calcium
31%
•Vitamin A
0%
Chloride
0%
•Vitamin B6
23%
Chromium
0%
•Vitamin B12
0%
Copper
244%
•Vitamin C
0%
Iodine
0%
•Vitamin D
0%
Iron
114%
•Vitamin E
149%
Magnesium
82%
•Vitamin K
69%
Manganese
435%
•Thiamin
100%
Molybdenum
0%
•Riboflavin
24%
Phosphorus
242%
•Niacin
17%
Potassium
40%
•Folate
59%
Selenium
129%
•Pantothenic Acid
54%
Sodium
270%
•Biotin
0%
Sulfur
0%
•Choline
49%
Zinc
136%
 
* Percent Daily Values are based on "U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)". 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
Soy Protein Isolate
90
gPowderMyProtein2500
$27.61
$0.99
283046.872.64
2
Rolled Oats (blended)
243
gPowderWalmart1191
$2.48
$0.51
5921167.731.80
3
Oil, canola
109
gPowderWalmart3488
$5.98
$0.19
329640.00.00
4
Vanilla extract
4
gPowder56
$7.00
$0.50
14120.50.00
5
Salt, table
6
gPowder0$0.00$0.00000.00.00
6
Sugars, granulated
42
gPowder0$0.00$0.00016342.00.00
Total
$43.07
$2.19
2363216.9104.45
Target
2000250.085.00
% Reached
118%87%123%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)Change
MacroTargetRecipeMax%
Calories (kcal)20002363118%
Carbohydrates (g)250216.987%
Protein (g)85104.45123%
Total Fat (g)65127.8197%
Saturated Fat (g)011.07
Monounsaturated Fat (g)074.44
Polyunsaturated Fat (g)2.8938.0122.221315%
Omega-3 Fatty Acids (g)1.6710.388.88621%
Omega-6 Fatty Acids (g)3.8626.988.88699%
Total Fiber (g)2829.7106%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)30000100000%
Vitamin B6 (mg)1.30.310023%
Vitamin B12 (ug)2.400%
Vitamin C (mg)250020000%
Vitamin D (IU)1500040000%
Vitamin E (IU)2030400149%
Vitamin K (ug)1208269%
Thiamin (mg)1.21.2100%
Riboflavin (mg)1.30.31224%
Niacin (mg)162.7173517%
Folate (ug)400236100059%
Pantothenic Acid (mg)52.70154%
Biotin (ug)3000%
Choline (mg)550270.064350049%
MineralsTargetRecipeMax%
Calcium (g)0.910.282.531%
Chloride (g)2.303.60%
Chromium (ug)3500%
Copper (mg)0.92.19310244%
Iodine (ug)150011000%
Iron (mg)910.245615.3114%
Magnesium (mg)455371.691082%
Manganese (mg)2.310.00311435%
Molybdenum (ug)45020000%
Phosphorus (g)0.71.6944242%
Potassium (g)2.40.95940%
Selenium (ug)5571400129%
Sodium (g)1.23.2442.3270%
Sulfur (g)200%
Zinc (mg)912.250313.5136%

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