| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 280 | g | Masa harina | $2.19 | |
| 47 | ml | Extra Virgin Olive Oil | $0.91 | |
| 40 | g | Chia Seeds | $0.87 | |
| 40 | g | Oat Flour/Powder | $0.44 | |
| 2.6 | g | Iodised Salt | $0.03 | |
| 30 | g | Rice protein powder | $0.79 | |
| 30 | g | Pea Protein Powder | $0.66 | |
| 2 | g | Alive! Prenatal Gummies | $0.00 | |
Amounts for: Total Daily Cost: | $5.89 | Add Ingredients to Amazon Cart | ||
made using what i have already. looking for supplements/foods to complete the nutritional profile. i don't intend on eating this for all meals at the moment.
| Calcium 76% | • | Vitamin A 116% |
| Chloride 68% | • | Vitamin B6 259% |
| Chromium 0% | • | Vitamin B12 117% |
| Copper 115% | • | Vitamin C 69% |
| Iodine 81% | • | Vitamin D 3% |
| Iron 407% | • | Vitamin E 239% |
| Magnesium 87% | • | Vitamin K 23% |
| Manganese 178% | • | Thiamin 400% |
| Molybdenum 178% | • | Riboflavin 60% |
| Phosphorus 188% | • | Niacin 118% |
| Potassium 33% | • | Folate 179% |
| Selenium 137% | • | Pantothenic Acid 76% |
| Sodium 101% | • | Biotin 117% |
| Sulfur 56% | • | Choline 9% |
| Zinc 104% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 2009 | 100% | |
| Carbohydrates (g) | 250 | 266.5 | 107% | |
| Protein (g) | 85 | 87.19 | 103% | |
| Total Fat (g) | 65 | 72.36 | 111% | |
| Saturated Fat (g) | 9.35 | |||
| Monounsaturated Fat (g) | 33.58 | |||
| Polyunsaturated Fat (g) | 15.43 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 7.55 | 472% | |
| Omega-6 Fatty Acids (g) | 17 | 12.53 | 74% | |
| Total Fiber (g) | 28 | 37.8 | 135% | |
| Soluble Fiber (g) | 5 | |||
| Insoluble Fiber (g) | 12.8 | |||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 3471 | 10000 | 116% |
| Vitamin B6 (mg) | 1.3 | 3.4 | 100 | 259% |
| Vitamin B12 (ug) | 2.4 | 2.8 | 117% | |
| Vitamin C (mg) | 90 | 62 | 2000 | 69% |
| Vitamin D (IU) | 600 | 15 | 4000 | 3% |
| Vitamin E (IU) | 20 | 48 | 1000 | 239% |
| Vitamin K (ug) | 120 | 28 | 23% | |
| Thiamin (mg) | 1.2 | 4.801 | 400% | |
| Riboflavin (mg) | 1.3 | 0.78 | 60% | |
| Niacin (mg) | 16 | 18.958 | 35 | 118% |
| Folate (ug) | 400 | 714 | 1000 | 179% |
| Pantothenic Acid (mg) | 5 | 3.79 | 76% | |
| Biotin (ug) | 30 | 35 | 117% | |
| Choline (mg) | 550 | 47.169 | 3500 | 9% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.76 | 2.5 | 76% |
| Chloride (g) | 2.3 | 1.56 | 3.6 | 68% |
| Chromium (ug) | 35 | 0 | 0% | |
| Copper (mg) | 0.9 | 1.038 | 10 | 115% |
| Iodine (ug) | 150 | 122 | 1100 | 81% |
| Iron (mg) | 8 | 32.5684 | 45 | 407% |
| Magnesium (mg) | 420 | 365.7 | 87% | |
| Manganese (mg) | 2.3 | 4.103 | 11 | 178% |
| Molybdenum (ug) | 45 | 80 | 2000 | 178% |
| Phosphorus (g) | 0.7 | 1.314 | 4 | 188% |
| Potassium (g) | 3.5 | 1.148 | 33% | |
| Selenium (ug) | 55 | 75 | 400 | 137% |
| Sodium (g) | 1.5 | 1.51 | 2.3 | 101% |
| Sulfur (g) | 2 | 1.11 | 56% | |
| Zinc (mg) | 11 | 11.4271 | 40 | 104% |
