Name: 2020 havre
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Bjørn Havremel (Oat Flour); 60g Odelia Rapsolje; 135g Whey-80 Ice Coffee; 10g Hellstrøm Olivenolje; 30g Møllerens Sammalt Rugmel Grovmalt; 30g Møllerens Havrekli; 30g Møllerens Fibra Ekstra finmalt og fiberrikt Fullkornshvetemel; 10g Kakao, Eldorado; 0.5g Now Foods, Xanthan Gum; 250g Skummet Kultur

Amount		Ingredient	NOK / day	Source
150	g	Bjørn Havremel (Oat Flour)	NOK4.88	Meny
60	g	Odelia Rapsolje	NOK6.13	Kolonial
135	g	Whey-80 Ice Coffee	NOK19.88	Gymgrossisten
10	g	Hellstrøm Olivenolje	NOK3.14	Kolonial
30	g	Møllerens Sammalt Rugmel Grovmalt	NOK0.36	Meny
30	g	Møllerens Havrekli	NOK1.35	Meny
30	g	Møllerens Fibra Ekstra finmalt og fiberrikt Fullkornshvetemel	NOK0.60	Meny
10	g	Kakao, Eldorado	NOK1.32	Meny
0.5	g	Now Foods, Xanthan Gum	NOK0.30	iHerb
250	g	Skummet Kultur	NOK0.00
Amounts for: Total Daily Cost:			NOK37.95	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

36% Carb, 30% Protein, 34% Fat

Calories2487

% Daily Values*

85%

Total Carbohydrate257g

84%

Dietary Fiber 28g

162%

Protein210g

123%

Total Fat107g

Saturated Fat24g

Monounsaturated Fat48g

Polyunsaturated Fat23g

182%

Omega-3 Fatty Acids5g

217%

Omega-6 Fatty Acids20g

Cholesterol0mg

Calcium 157%	•	Vitamin A 0%
Chloride	•	Vitamin B6 687%
Chromium	•	Vitamin B12 375%
Copper 94%	•	Vitamin C 0%
Iodine 249%	•	Vitamin D 0%
Iron 108%	•	Vitamin E 198%
Magnesium 125%	•	Vitamin K 13%
Manganese 347%	•	Thiamin 790%
Molybdenum 48%	•	Riboflavin 2221%
Phosphorus 181%	•	Niacin 20%
Potassium 46%	•	Folate 37%
Selenium 16%	•	Pantothenic Acid 52%
Sodium 2%	•	Biotin 81%
Sulfur	•	Choline 0%
Zinc 191%

* Percent Daily Values are based on "Nordic Nutrition Recommendations 2012, + EFSA AI's , male ≥18, from mean male bodyweight up to 100kg, 3500 kcal per day". 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	Bjørn Havremel (Oat Flour)	150	g	Powder	Meny	1000	NOK32.50	NOK4.88	7	555	90.0	18.00
2	Odelia Rapsolje	60	g	Liquid	Kolonial	428	NOK43.70	NOK6.13	7	530	0.0	0.00
3	Whey-80 Ice Coffee	135	g	Powder	Gymgrossisten	1000	NOK147.25	NOK19.88	7	535	9.4	99.90
4	Hellstrøm Olivenolje	10	g	Liquid	Kolonial	456	NOK143.20	NOK3.14	46	88	0.0	0.00
5	Møllerens Sammalt Rugmel Grovmalt	30	g	Powder	Meny	1000	NOK11.90	NOK0.36	33	101	18.5	2.61
6	Møllerens Havrekli	30	g	Powder	Meny	950	NOK42.90	NOK1.35	32	451	15.9	3.60
7	Møllerens Fibra Ekstra finmalt og fiberrikt Fullkornshvetemel	30	g	Powder	Meny	2000	NOK39.90	NOK0.60	67	102	18.6	3.21
8	Kakao, Eldorado	10	g	Powder	Meny	250	NOK32.90	NOK1.32	25	40	1.8	2.25
9	Now Foods, Xanthan Gum	0.5	g	Powder	iHerb	170	NOK100.76	NOK0.30	340	3	0.6	0.00
10	Skummet Kultur	250	g	Liquid		250	NOK0.00	NOK0.00	1	83	102.5	80.00
	Total						NOK595.01	NOK37.95		2487	257.4	209.57
	Target									2630	304.0	129.00
	% Reached									95%	85%	162%
	Safe Maximum									3500	406.0	173.00
	% Max Reached									71%	63%	121%

Macro	Target	Recipe	Max	%
Calories (kcal)	2630	2487	3500	95%
Carbohydrates (g)	304	257.4	406	85%
Protein (g)	129	209.57	173	162%
Total Fat (g)	87	107.07	116	123%
Saturated Fat (g)	0	24.39
Monounsaturated Fat (g)	58	47.66	77	82%
Polyunsaturated Fat (g)	29	23.21	39	80%
Omega-3 Fatty Acids (g)	3	5.46	4	182%
Omega-6 Fatty Acids (g)	9	19.54	12	217%
Total Fiber (g)	33	27.6	44	84%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	11	5000	0%
Vitamin B6 (mg)	1.5	10.3	25	687%
Vitamin B12 (ug)	2	7.5		375%
Vitamin C (mg)	75	0		0%
Vitamin D (IU)	400	0	4000	0%
Vitamin E (IU)	15	30	448	198%
Vitamin K (ug)	70	9		13%
Thiamin (mg)	1.4	11.066		790%
Riboflavin (mg)	1.7	37.755		2221%
Niacin (mg)	18	3.59	35	20%
Folate (ug)	300	112		37%
Pantothenic Acid (mg)	5	2.601		52%
Biotin (ug)	40	32		81%
Choline (mg)	400	1.2		0%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	1.26	25	157%
Chloride (g)	0	0.087
Chromium (ug)	0	24
Copper (mg)	0.9	0.85	5	94%
Iodine (ug)	150	373	600	249%
Iron (mg)	9	9.739	60	108%
Magnesium (mg)	350	436		125%
Manganese (mg)	3	10.42		347%
Molybdenum (ug)	65	31		48%
Phosphorus (g)	0.6	1.086	3	181%
Potassium (g)	3.5	1.599		46%
Selenium (ug)	60	9	300	16%
Sodium (g)	24	0.57	24	2%
Sulfur (g)	0	0
Zinc (mg)	9	17.16		191%

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2020 havre

Nutrition Facts

Nutrient Profile: Nordic Nutrition Recommendations 2012, + EFSA AI's , male ≥18, from mean male bodyweight up to 100kg, 3500 kcal per dayChange

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Nutrient Profile: Nordic Nutrition Recommendations 2012, + EFSA AI's , male ≥18, from mean male bodyweight up to 100kg, 3500 kcal per day Change