Complete Foods

v0.15

by aokellermann
Last updated March 1, 2020 Copy
AmountVolumeIngredient$ / daySource
1093.5g4½cupsSILK Unsweetened, soymilk$1.68
60g2scoopSoy Protein Isolate$0.66MyProtein
60g2scoopMaltodextrin$0.10MyProtein
227g14tbspPeanut butter, smooth style, without salt$1.50Market Basket
60g6tbspHemp Hearts$0.88
12g2tbspCocoa, dry powder, unsweetened$0.21Amazon
2.85g½tspSalt, Iodized$0.01Walmart
1pillKirkland Signature Daily Multi$0.04Amazon
Amounts for:
Total Daily Cost:
$5.08Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
20% Carb, 24% Protein, 56% Fat
Calories2483
% Daily Values*
82%
Total Carbohydrate136g
93%
Dietary Fiber 28g
144%
Protein158g
135%
Total Fat165g
Saturated Fat30g
Monounsaturated Fat58g
Polyunsaturated Fat55g
117%
Omega-3 Fatty Acids6g
325%
Omega-6 Fatty Acids49g
Cholesterol0mg
Calcium
140%
•Vitamin A
115%
Chloride
117%
•Vitamin B6
277%
Chromium
100%
•Vitamin B12
810%
Copper
475%
•Vitamin C
100%
Iodine
122%
•Vitamin D
67%
Iron
187%
•Vitamin E
252%
Magnesium
283%
•Vitamin K
25%
Manganese
500%
•Thiamin
204%
Molybdenum
100%
•Riboflavin
341%
Phosphorus
353%
•Niacin
351%
Potassium
82%
•Folate
238%
Selenium
201%
•Pantothenic Acid
261%
Sodium
95%
•Biotin
100%
Sulfur
•Choline
56%
Zinc
268%
 
* Percent Daily Values are based on "2200 50f 30c 20p". 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
SILK Unsweetened, soymilk
1093.5
gLiquid1944
$2.99
$1.68
236118.031.49
2
Soy Protein Isolate
60
gPowderMyProtein2500
$27.61
$0.66
422034.548.43
3
Maltodextrin
60
gPowderMyProtein5000
$8.30
$0.10
8322656.70.05
4
Peanut butter, smooth style, without salt
227
gPasteMarket Basket454
$3.00
$1.50
2133544.456.95
5
Hemp Hearts
60
gPowder1360
$19.95
$0.88
233325.218.94
6
Cocoa, dry powder, unsweetened
12
gPowderAmazon227
$3.98
$0.21
19276.92.35
7
Salt, Iodized
2.85
gPowderWalmart1531
$3.48
$0.01
53700.00.00
8
Kirkland Signature Daily Multi
1
pillPillAmazon500
$18.50
$0.04
50000.00.00
Total
$87.81
$5.08
2483135.8158.22
Target
2200165.0110.00
% Reached
113%82%144%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: 2200 50f 30c 20pChange
MacroTargetRecipeMax%
Calories (kcal)22002483113%
Carbohydrates (g)165135.882%
Protein (g)110158.22144%
Total Fat (g)122.222165.3135%
Saturated Fat (g)029.56
Monounsaturated Fat (g)058.05
Polyunsaturated Fat (g)055.46
Omega-3 Fatty Acids (g)55.87117%
Omega-6 Fatty Acids (g)1548.71325%
Total Fiber (g)3027.993%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)5000575910000115%
Vitamin B6 (mg)1.33.6100277%
Vitamin B12 (ug)2.419.5810%
Vitamin C (mg)90902000100%
Vitamin D (IU)600400400067%
Vitamin E (IU)20501000252%
Vitamin K (ug)1203025%
Thiamin (mg)1.22.443204%
Riboflavin (mg)1.34.438341%
Niacin (mg)1656.2072000351%
Folate (ug)4009531000238%
Pantothenic Acid (mg)513.037261%
Biotin (ug)3030100%
Choline (mg)550307.093350056%
MineralsTargetRecipeMax%
Calcium (g)1.31.822.5140%
Chloride (g)2.32.6863.6117%
Chromium (ug)3535100%
Copper (mg)0.94.27210475%
Iodine (ug)1501831100122%
Iron (mg)1833.653745187%
Magnesium (mg)4001133.2283%
Manganese (mg)2.311.50811500%
Molybdenum (ug)45452000100%
Phosphorus (g)0.72.4684353%
Potassium (g)4.73.85182%
Selenium (ug)55110400201%
Sodium (g)2.32.182395%
Sulfur (g)01.16
Zinc (mg)1129.482440268%

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