Name: Potatoes
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 500g Potatoes, baked, skin, with salt; 500g Sweet potato, cooked, baked in skin, with salt; 16g Oil, canola; 325g Soy flour, full-fat, roasted; 1pill Optimum Nutrition Opti-Men Multivitamin; 0.6g Choline bitartrate; 1pill Molybdenum; 1pill Nutricost kelp; 1pill Now Foods Calcium Citrate; 1pill Vitamin D Supplement; 0.7g Choline bitartrate

Amount		Ingredient	$ / day	Source
500	g	Potatoes, baked, skin, with salt	$0.58
500	g	Sweet potato, cooked, baked in skin, with salt	$0.92
16	g	Oil, canola	$0.04
325	g	Soy flour, full-fat, roasted	$0.97
1	pill	Optimum Nutrition Opti-Men Multivitamin	$0.12	Amazon
0.6	g	Choline bitartrate	$0.01	Amazon
1	pill	Molybdenum	$0.07
1	pill	Nutricost kelp	$0.04	Amazon
1	pill	Now Foods Calcium Citrate	$0.09	Amazon
1	pill	Vitamin D Supplement	$0.02	Amazon
0.7	g	Choline bitartrate	$0.01	Amazon
Amounts for: Total Daily Cost:			$2.88	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

56% Carb, 18% Protein, 26% Fat

Calories3025

% Daily Values*

135%

Total Carbohydrate443g

313%

Dietary Fiber 88g

110%

Protein145g

100%

Total Fat88g

Saturated Fat12g

Monounsaturated Fat26g

Polyunsaturated Fat45g

393%

Omega-3 Fatty Acids6g

230%

Omega-6 Fatty Acids39g

Cholesterol0mg

Calcium 168%	•	Vitamin A 3329%
Chloride 109%	•	Vitamin B6 1716%
Chromium 114%	•	Vitamin B12 1389%
Copper 1419%	•	Vitamin C 295%
Iodine 142%	•	Vitamin D 150%
Iron 720%	•	Vitamin E 398%
Magnesium 448%	•	Vitamin K 239%
Manganese 825%	•	Thiamin 2290%
Molybdenum 1170%	•	Riboflavin 2240%
Phosphorus 332%	•	Niacin 365%
Potassium 339%	•	Folate 269%
Selenium 174%	•	Pantothenic Acid 753%
Sodium 122%	•	Biotin 333%
Sulfur 196%	•	Choline 138%
Zinc 370%

* Percent Daily Values are based on "GarethBaus's U.S. government DRI, male 19-50, 2000 calories". 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	Potatoes, baked, skin, with salt	500	g	Powder		2300	$2.68	$0.58	5	990	230.3	21.45
2	Sweet potato, cooked, baked in skin, with salt	500	g	Powder		2300	$4.25	$0.92	5	460	103.5	10.05
3	Oil, canola	16	g	Liquid		3548	$8.99	$0.04	222	141	0.0	0.00
4	Soy flour, full-fat, roasted	325	g	Powder		22697	$67.99	$0.97	70	1433	109.4	113.10
5	Optimum Nutrition Opti-Men Multivitamin	1	pill	Pill	Amazon	180	$21.49	$0.12	180	0	0.0	0.00
6	Choline bitartrate	0.6	g	Powder	Amazon	500	$4.99	$0.01	833	0	0.0	0.00
7	Molybdenum	1	pill	Powder		400	$27.52	$0.07	400	0	0.0	0.00
8	Nutricost kelp	1	pill	Powder	Amazon	240	$10.76	$0.04	240	0	0.0	0.00
9	Now Foods Calcium Citrate	1	pill	Powder	Amazon	250	$22.99	$0.09	250	0	0.0	0.00
10	Vitamin D Supplement	1	pill	Pill	Amazon	180	$3.21	$0.02	180	0	0.0	0.00
11	Choline bitartrate	0.7	g	Powder	Amazon	500	$4.99	$0.01	714	0	0.0	0.00
	Total						$179.86	$2.88		3025	443.3	144.60
	Target									2629	329.0	131.00
	% Reached									115%	135%	110%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2629	3025	115%
Carbohydrates (g)	329	443.3	135%
Protein (g)	131	144.6	110%
Total Fat (g)	88	88.3	100%
Saturated Fat (g)	0	11.84
Monounsaturated Fat (g)	0	25.84
Polyunsaturated Fat (g)	0	45.29
Omega-3 Fatty Acids (g)	1.6	6.28	393%
Omega-6 Fatty Acids (g)	17	39.02	230%
Total Fiber (g)	28	87.5	313%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	99870	10000	3329%
Vitamin B6 (mg)	1.3	22.3	100	1716%
Vitamin B12 (ug)	2.4	33.3		1389%
Vitamin C (mg)	90	266	2000	295%
Vitamin D (IU)	600	900	4000	150%
Vitamin E (IU)	20	80	1000	398%
Vitamin K (ug)	120	287		239%
Thiamin (mg)	1.2	27.484		2290%
Riboflavin (mg)	1.3	29.118		2240%
Niacin (mg)	16	58.439	35	365%
Folate (ug)	400	1078	1000	269%
Pantothenic Acid (mg)	5	37.634		753%
Biotin (ug)	30	100		333%
Choline (mg)	550	756.865	3500	138%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.68	2.5	168%
Chloride (g)	2.3	2.5	3.6	109%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	12.775	10	1419%
Iodine (ug)	150	213	1100	142%
Iron (mg)	8	57.565	45	720%
Magnesium (mg)	420	1882.6		448%
Manganese (mg)	2.3	18.982	11	825%
Molybdenum (ug)	45	527	2000	1170%
Phosphorus (g)	0.7	2.322	4	332%
Potassium (g)	3.5	11.873		339%
Selenium (ug)	55	96	400	174%
Sodium (g)	1.5	1.824	2.3	122%
Sulfur (g)	2	3.92		196%
Zinc (mg)	11	40.685	40	370%

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Potatoes

Nutrition Facts

Nutrient Profile: GarethBaus's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: GarethBaus's U.S. government DRI, male 19-50, 2000 calories Change