Name: Long Life Low Cost vegan V5
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 340g Fine Powdered Oats - Made from whole oats - Organic; 0.8pill Rainbow Light, Just Once, Prenatal One, Food-Based Multivitamin,; 12g Soy Lecithin Granules; 11/4 tsp Potassium Citrate; 1/2 tsp Iodized Salt; 2g Calcium carbonate; 0.6g Sweetener, herbal extract powder from Stevia leaf; 15g Erythritol (Sweetener); 0g Sugars, granulated; 0.5g Diatomaceous Earth - kill bugs for long life storage; 3g Seeds, chia seeds, dried; 1 cup Vanilla Rice Protein

Amount		Volume		Ingredient	$ / day	Source
340	g			Fine Powdered Oats - Made from whole oats - Organic	$1.56	Organic Oats
0.8	pill			Rainbow Light, Just Once, Prenatal One, Food-Based Multivitamin,	$0.48	iherb
12	g			Soy Lecithin Granules	$0.29	Woolworths
6.7	g	1¼	tsp	Potassium Citrate	$0.21	iherb
2.15	g	½	tsp	Iodized Salt	$0.01	woolworths
2	g			Calcium carbonate	$0.05	iherb
0.6	g			Sweetener, herbal extract powder from Stevia leaf	$0.03
15	g			Erythritol (Sweetener)	$0.19	iHerb
0	g			Sugars, granulated	$0.00	Woolworths
0.5	g			Diatomaceous Earth - kill bugs for long life storage	$0.01	Ebay
3	g			Seeds, chia seeds, dried	$0.07	Woolworths
11	g	1	cup	Vanilla Rice Protein	$0.29	iherb
Amounts for: Total Daily Cost:					$3.19	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

62% Carb, 18% Protein, 20% Fat

Calories1469

% Daily Values*

171%

Total Carbohydrate222g

132%

Dietary Fiber 40g

101%

Protein66g

55%

Total Fat31g

Saturated Fat6g

Monounsaturated Fat0g

Polyunsaturated Fat4g

113%

Omega-3 Fatty Acids1g

102%

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 119%	•	Vitamin A 107%
Chloride	•	Vitamin B6 952%
Chromium 408%	•	Vitamin B12 833%
Copper 217%	•	Vitamin C 179%
Iodine 161%	•	Vitamin D 240%
Iron 496%	•	Vitamin E 170%
Magnesium 139%	•	Vitamin K 144%
Manganese 299%	•	Thiamin 800%
Molybdenum 1645%	•	Riboflavin 652%
Phosphorus 184%	•	Niacin 102%
Potassium 100%	•	Folate 160%
Selenium 114%	•	Pantothenic Acid 277%
Sodium 111%	•	Biotin 1027%
Sulfur	•	Choline 353%
Zinc 176%

* Percent Daily Values are based on "vegewimple's Australian Government RDIs (Male 19-30)". 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	Fine Powdered Oats - Made from whole oats - Organic	340	g	Powder	Organic Oats	25000	$115.00	$1.56	74	1322	217.2	56.67
2	Rainbow Light, Just Once, Prenatal One, Food-Based Multivitamin,	0.8	pill	Pill	iherb	30	$18.00	$0.48	38	8	0.8	0.00
3	Soy Lecithin Granules	12	g	Powder	Woolworths	250	$6.12	$0.29	21	84	1.2	0.00
4	Potassium Citrate	6.7	g	Powder	iherb	340	$10.44	$0.21	51	0	0.0	0.00
5	Iodized Salt	2.15	g	Powder	woolworths	750	$3.00	$0.01	349	0	0.0	0.00
6	Calcium carbonate	2	g	Powder	iherb	340	$8.50	$0.05	170	0	0.0	0.00
7	Sweetener, herbal extract powder from Stevia leaf	0.6	g	Powder		250	$12.00	$0.03	417	0	0.6	0.00
8	Erythritol (Sweetener)	15	g	Powder	iHerb	7500	$95.00	$0.19	500	0	0.0	0.00
9	Sugars, granulated	0	g	Powder	Woolworths	2000	$2.10	$0.00		0	0.0	0.00
10	Diatomaceous Earth - kill bugs for long life storage	0.5	g	Powder	Ebay	1000	$27.00	$0.01	2000	0	0.0	0.00
11	Seeds, chia seeds, dried	3	g	Powder	Woolworths	500	$11.00	$0.07	167	15	1.3	0.47
12	Vanilla Rice Protein	11	g	Powder	iherb	1000	$26.00	$0.29	91	40	1.1	8.43
	Total						$334.16	$3.19		1469	222.2	65.57
	Target									1200	130.0	65.00
	% Reached									122%	171%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1200	1469	122%
Carbohydrates (g)	130	222.2	171%
Protein (g)	65	65.57	101%
Total Fat (g)	57	31.32	55%
Saturated Fat (g)	0	5.92
Monounsaturated Fat (g)	0	0
Polyunsaturated Fat (g)	0	3.6
Omega-3 Fatty Acids (g)	1.3	1.47	113%
Omega-6 Fatty Acids (g)	13	13.23	102%
Total Fiber (g)	30	39.6	132%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3200	10000	107%
Vitamin B6 (mg)	1.3	12.4	50	952%
Vitamin B12 (ug)	2.4	20		833%
Vitamin C (mg)	45	80	1000	179%
Vitamin D (IU)	200	480	3200	240%
Vitamin E (IU)	15	25	450	170%
Vitamin K (ug)	70	101		144%
Thiamin (mg)	1.2	9.606		800%
Riboflavin (mg)	1.3	8.472		652%
Niacin (mg)	16	16.378	900	102%
Folate (ug)	400	640	1000	160%
Pantothenic Acid (mg)	6	16.609		277%
Biotin (ug)	30	308		1027%
Choline (mg)	550	1940.222	3500	353%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.19	2.5	119%
Chloride (g)	0	1.715
Chromium (ug)	35	143		408%
Copper (mg)	1.7	3.688	10	217%
Iodine (ug)	150	242	1100	161%
Iron (mg)	8	39.7067	45	496%
Magnesium (mg)	400	555.2		139%
Manganese (mg)	5.5	16.442		299%
Molybdenum (ug)	45	740	2000	1645%
Phosphorus (g)	1	1.845	4	184%
Potassium (g)	3.8	3.798		100%
Selenium (ug)	70	80	400	114%
Sodium (g)	0.9	1	2.3	111%
Sulfur (g)	0	4.41
Zinc (mg)	14	24.6515	40	176%

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Long Life Low Cost vegan V5

Nutrition Facts

Nutrient Profile: vegewimple's Australian Government RDIs (Male 19-30)Change

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