Complete Foods

enlightenlent v1.0-beta

by aokellermann
Last updated December 24, 2020 Copy
AmountVolumeIngredient$ / daySource
1064.65ml4½cupsWater, tap, municipal$0.00
60g2scoopSoy Protein Isolate$0.66MyProtein
30g1scoopMaltodextrin$0.05MyProtein
25g2tbspIsomaltulose$0.31HerbsPro
227g14tbspPeanut butter, smooth style, without salt$1.50Market Basket
30g6tbspHemp Hearts$0.44
30ml2tbspOil, canola$0.05
12g2tbspCocoa, dry powder, unsweetened$0.21Amazon
2.85g½tspSalt, Iodized$0.01Walmart
Amounts for:
Total Daily Cost:
$3.22Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
15% Carb, 21% Protein, 64% Fat
Calories2209
% Daily Values*
53%
Total Carbohydrate87g
74%
Dietary Fiber 22g
107%
Protein117g
133%
Total Fat163g
Saturated Fat28g
Monounsaturated Fat75g
Polyunsaturated Fat52g
116%
Omega-3 Fatty Acids6g
308%
Omega-6 Fatty Acids46g
Cholesterol0mg
Calcium
21%
•Vitamin A
0%
Chloride
114%
•Vitamin B6
110%
Chromium
0%
•Vitamin B12
0%
Copper
331%
•Vitamin C
0%
Iodine
11%
•Vitamin D
0%
Iron
47%
•Vitamin E
128%
Magnesium
164%
•Vitamin K
21%
Manganese
301%
•Thiamin
47%
Molybdenum
0%
•Riboflavin
27%
Phosphorus
266%
•Niacin
209%
Potassium
44%
•Folate
78%
Selenium
41%
•Pantothenic Acid
55%
Sodium
78%
•Biotin
0%
Sulfur
•Choline
51%
Zinc
116%
 
* 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
Water, tap, municipal
1064.65
mlLiquid0$0.00$0.00000.00.00
2
Soy Protein Isolate
60
gPowderMyProtein2500
$27.61
$0.66
422034.548.43
3
Maltodextrin
30
gPowderMyProtein5000
$8.30
$0.05
16711328.30.03
4
Isomaltulose
25
gPowderHerbsPro1134
$13.84
$0.31
451000.00.00
5
Peanut butter, smooth style, without salt
227
gPasteMarket Basket454
$3.00
$1.50
2133544.456.95
6
Hemp Hearts
30
gPowder1360
$19.95
$0.44
451662.69.47
7
Oil, canola
30
mlLiquid3780
$6.00
$0.05
1262650.00.00
8
Cocoa, dry powder, unsweetened
12
gPowderAmazon227
$3.98
$0.21
19276.92.35
9
Salt, Iodized
2.85
gPowderWalmart1531
$3.48
$0.01
53700.00.00
Total
$86.16
$3.22
220986.8117.23
Target
2200165.0110.00
% Reached
100%53%107%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: 2200 50f 30c 20pChange
MacroTargetRecipeMax%
Calories (kcal)22002209100%
Carbohydrates (g)16586.853%
Protein (g)110117.23107%
Total Fat (g)122.222162.61133%
Saturated Fat (g)028.14
Monounsaturated Fat (g)075.41
Polyunsaturated Fat (g)052.47
Omega-3 Fatty Acids (g)55.82116%
Omega-6 Fatty Acids (g)1546.17308%
Total Fiber (g)3022.374%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)50003100000%
Vitamin B6 (mg)1.31.4100110%
Vitamin B12 (ug)2.400%
Vitamin C (mg)90020000%
Vitamin D (IU)600040000%
Vitamin E (IU)20261000128%
Vitamin K (ug)1202521%
Thiamin (mg)1.20.55947%
Riboflavin (mg)1.30.35427%
Niacin (mg)1633.4472000209%
Folate (ug)400310100078%
Pantothenic Acid (mg)52.73755%
Biotin (ug)3000%
Choline (mg)550283.153350051%
MineralsTargetRecipeMax%
Calcium (g)1.30.282.521%
Chloride (g)2.32.6143.6114%
Chromium (ug)3500%
Copper (mg)0.92.97510331%
Iodine (ug)15017110011%
Iron (mg)188.37994547%
Magnesium (mg)400656.2164%
Manganese (mg)2.36.92811301%
Molybdenum (ug)45020000%
Phosphorus (g)0.71.8624266%
Potassium (g)4.72.07644%
Selenium (ug)552340041%
Sodium (g)2.31.805378%
Sulfur (g)01.16
Zinc (mg)1112.765840116%

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