Dinky-DIY Keto Chow KetogenicTasty!

Last updated September 2, 2019 Copy
AmountIngredient$AU / daySource
16gAcacia Gum (Fiber)$AU0.74iherb
6gPotassium Citrate$AU0.20iherb
9gSalt$AU0.00Any grocery store
5gNOW Cal/Mag/D3 powder$AU0.29iherb
2gCalcium Phosphate (actually Dicalcium Phosphate)$AU0.22bulksupplements.com
2gCholine L-Bitartrate$AU0.11bulknutrients.com.au
4gXanthan Gum$AU0.22iherb
1pillNow Foods MK-7 Vitamin K-2$AU0.29iherb
1pillKirkland Signature Daily Multi$AU0.15ebay (or Costco)
2pillNOW Ultra Omega 3 Fish Oil$AU0.35iherb
183gButter, salted$AU1.83any supermarket
129gProtein Matrix+$AU3.74Bulk Nutrients
Amounts for:
Total Daily Cost:
$AU8.15Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
6% Carb, 22% Protein, 72% Fat
Calories1887
% Daily Values*
111%
Total Carbohydrate27g
106%
Dietary Fiber 18g
112%
Protein106g
99%
Total Fat156g
Saturated Fat107g
Monounsaturated Fat38g
Polyunsaturated Fat6g
104%
Omega-3 Fatty Acids2g
499%
Omega-6 Fatty Acids5g
Cholesterol433mg
Calcium
142%
Vitamin A
269%
Chloride
240%
Vitamin B6
154%
Chromium
100%
Vitamin B12
263%
Copper
100%
Vitamin C
102%
Iodine
158%
Vitamin D
104%
Iron
226%
Vitamin E
152%
Magnesium
138%
Vitamin K
115%
Manganese
100%
Thiamin
126%
Molybdenum
100%
Riboflavin
136%
Phosphorus
105%
Niacin
125%
Potassium
86%
Folate
158%
Selenium
103%
Pantothenic Acid
204%
Sodium
107%
Biotin
100%
Sulfur
3%
Choline
155%
Zinc
102%
 
* Percent Daily Values are based on "Carpe_PM's chris.bair's Keto 15% Deficit". 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
Acacia Gum (Fiber)
16
gPowderiherb340
$AU15.63
$AU0.74
212714.70.16
2
Potassium Citrate
6
gPowderiherb340
$AU11.30
$AU0.20
5700.00.00
3
Salt
9
gPowderAny grocery store11339
$AU4.98
$AU0.00
126000.00.00
4
NOW Cal/Mag/D3 powder
5
gPowderiherb227
$AU13.04
$AU0.29
4500.00.00
5
Calcium Phosphate (actually Dicalcium Phosphate)
2
gPowderbulksupplements.com500
$AU56.13
$AU0.22
25000.00.00
6
Choline L-Bitartrate
2
gPowderbulknutrients.com.au250
$AU14.00
$AU0.11
12500.00.00
7
Xanthan Gum
4
gPowderiherb170
$AU9.37
$AU0.22
43133.10.00
8
Now Foods MK-7 Vitamin K-2
1
pillPilliherb60
$AU17.37
$AU0.29
6000.00.00
9
Kirkland Signature Daily Multi
1
pillPillebay (or Costco)250
$AU37.50
$AU0.15
25000.00.00
10
NOW Ultra Omega 3 Fish Oil
2
pillPilliherb180
$AU31.65
$AU0.35
90200.00.00
11
Butter, salted
183
gPasteany supermarket500
$AU5.00
$AU1.83
313270.11.56
12
Protein Matrix+
129
gPowderBulk Nutrients1000
$AU29.00
$AU3.74
85008.8103.84
Total
$AU244.97
$AU8.15
188726.7105.56
Target
188124.094.00
% Reached
100%111%112%
Safe Maximum
16220.0127.00
% Max Reached
116%N/A83%
Nutrient Profile: Carpe_PM's chris.bair's Keto 15% DeficitChange
MacroTargetRecipeMax%
Calories (kcal)188118871622100%
Carbohydrates (g)2426.7111%
Protein (g)94105.56127112%
Total Fat (g)157155.6814499%
Saturated Fat (g)0107.13
Monounsaturated Fat (g)038.47
Polyunsaturated Fat (g)25.57278%
Omega-3 Fatty Acids (g)22.08104%
Omega-6 Fatty Acids (g)14.99499%
Total Fiber (g)16.817.8106%
Soluble Fiber (g)017.8
Insoluble Fiber (g)00
Cholesterol (mg)0433.45
VitaminsTargetRecipeMax%
Vitamin A (IU)3000807310000269%
Vitamin B6 (mg)1.32200154%
Vitamin B12 (ug)2.46.3263%
Vitamin C (mg)90922000102%
Vitamin D (IU)6006254000104%
Vitamin E (IU)22.5341500152%
Vitamin K (ug)120138115%
Thiamin (mg)1.21.509126%
Riboflavin (mg)1.31.762136%
Niacin (mg)1620.0773000125%
Folate (ug)320505158%
Pantothenic Acid (mg)510.201204%
Biotin (ug)3030100%
Choline (mg)550854.4043500155%
MineralsTargetRecipeMax%
Calcium (g)11.422.5142%
Chloride (g)2.35.5266240%
Chromium (ug)3535100%
Copper (mg)0.90.910100%
Iodine (ug)951501100158%
Iron (mg)818.066345226%
Magnesium (mg)420580.2138%
Manganese (mg)2.32.311100%
Molybdenum (ug)45452000100%
Phosphorus (g)0.580.6084105%
Potassium (g)2.72.33386%
Selenium (ug)5557400103%
Sodium (g)55.3567107%
Sulfur (g)20.053%
Zinc (mg)1111.165640102%

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