Complete Foods

Strength/Conditioning v9

by cheapskate88
Last updated August 31, 2020 Copy
AmountVolumeIngredient$ / daySource
180gOat Flour/Powder$0.43Amazon
330gMaseca Corn Flour$0.46Walmart
110gWhey protein isolate$1.54
10gFlaxseed Meal$0.06Amazon
5gPotassium Citrate$0.19PureBulk, Inc.
3gIodised Salt$0.01local
5gOptimum Nutrition Creatine Powder$0.12Amazon
4g1tspSuper Micros$0.25Super Body Fuel
2gBulk Supplements Calcium Citrate$0.06Amazon
1gBulkSupplements Magnesium Glycinate Powder$0.04Amazon
7gCarlson Labs Norwegian Cod Liver Oil$0.79Amazon
23gCanola Oil$0.05Walmart
Amounts for:
Total Daily Cost:
$4.01Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
56% Carb, 23% Protein, 21% Fat
Calories2653
% Daily Values*
150%
Total Carbohydrate375g
134%
Dietary Fiber 37g
181%
Protein154g
96%
Total Fat62g
Saturated Fat6g
Monounsaturated Fat19g
Polyunsaturated Fat13g
351%
Omega-3 Fatty Acids6g
81%
Omega-6 Fatty Acids14g
Cholesterol30mg
Calcium
120%
•Vitamin A
267%
Chloride
85%
•Vitamin B6
320%
Chromium
617%
•Vitamin B12
750%
Copper
316%
•Vitamin C
400%
Iodine
214%
•Vitamin D
501%
Iron
251%
•Vitamin E
291%
Magnesium
147%
•Vitamin K
214%
Manganese
324%
•Thiamin
271%
Molybdenum
967%
•Riboflavin
433%
Phosphorus
191%
•Niacin
200%
Potassium
116%
•Folate
298%
Selenium
511%
•Pantothenic Acid
1216%
Sodium
97%
•Biotin
1000%
Sulfur
153%
•Choline
111%
Zinc
205%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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
Oat Flour/Powder
180
gPowderAmazon22680
$54.50
$0.43
126727118.326.46
2
Maseca Corn Flour
330
gPowderWalmart1996
$2.80
$0.46
61210253.033.00
3
Whey protein isolate
110
gPowder3991
$56.00
$1.54
363960.092.40
4
Flaxseed Meal
10
gPowderAmazon1814
$10.84
$0.06
181532.91.80
5
Potassium Citrate
5
gPowderPureBulk, Inc.500
$19.48
$0.19
10000.00.00
6
Iodised Salt
3
gPowderlocal500
$0.90
$0.01
16700.00.00
7
Optimum Nutrition Creatine Powder
5
gPowderAmazon600
$14.89
$0.12
12000.00.00
8
Super Micros
4
gPowderSuper Body Fuel720
$45.00
$0.25
18001.00.00
9
Bulk Supplements Calcium Citrate
2
gPowderAmazon500
$13.96
$0.06
25000.00.00
10
BulkSupplements Magnesium Glycinate Powder
1
gPowderAmazon500
$19.96
$0.04
50000.00.00
11
Carlson Labs Norwegian Cod Liver Oil
7
gLiquidAmazon230
$25.89
$0.79
33630.00.00
12
Canola Oil
23
gLiquidWalmart1278
$2.82
$0.05
562030.00.00
Total
$267.04
$4.01
2653375.2153.66
Target
2000250.085.00
% Reached
133%150%181%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20002653133%
Carbohydrates (g)250375.2150%
Protein (g)85153.66181%
Total Fat (g)6562.1896%
Saturated Fat (g)6.24
Monounsaturated Fat (g)18.68
Polyunsaturated Fat (g)12.63
Omega-3 Fatty Acids (g)1.65.62351%
Omega-6 Fatty Acids (g)1713.8381%
Total Fiber (g)2837.4134%
Soluble Fiber (g)7.3
Insoluble Fiber (g)8.1
Cholesterol (mg)030.435
VitaminsTargetRecipeMax%
Vitamin A (IU)3000800010000267%
Vitamin B6 (mg)1.34.2100320%
Vitamin B12 (ug)2.418750%
Vitamin C (mg)903602000400%
Vitamin D (IU)60030094000501%
Vitamin E (IU)20581000291%
Vitamin K (ug)120257214%
Thiamin (mg)1.23.25271%
Riboflavin (mg)1.35.63433%
Niacin (mg)1631.9235200%
Folate (ug)40011921000298%
Pantothenic Acid (mg)560.791216%
Biotin (ug)303001000%
Choline (mg)550611.7363500111%
MineralsTargetRecipeMax%
Calcium (g)11.22.5120%
Chloride (g)2.31.9583.685%
Chromium (ug)35216617%
Copper (mg)0.92.8410316%
Iodine (ug)1503211100214%
Iron (mg)820.0645251%
Magnesium (mg)420617147%
Manganese (mg)2.37.4511324%
Molybdenum (ug)454352000967%
Phosphorus (g)0.71.344191%
Potassium (g)3.54.076116%
Selenium (ug)55281400511%
Sodium (g)1.51.4612.397%
Sulfur (g)23.05153%
Zinc (mg)1122.5140205%

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