Name: High density hiking food
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Flaxseed Meal; 100g Seeds, chia seeds, dried; 100g Figs, dried, uncooked; 100g Nuts, pistachio nuts, dry roasted, without salt added; 100g Blueberries, dried, sweetened; 100g Seaweed, kelp, raw; 100g Seaweed, spirulina, dried; 100g Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry; 100g Lentils, mature seeds, cooked, boiled, with salt

Amount		Ingredient	$ / day	Source
100	g	Flaxseed Meal	$0.60	Amazon
100	g	Seeds, chia seeds, dried	$0.00
100	g	Figs, dried, uncooked	$0.00
100	g	Nuts, pistachio nuts, dry roasted, without salt added	$0.00
100	g	Blueberries, dried, sweetened	$0.00
100	g	Seaweed, kelp, raw	$0.00
100	g	Seaweed, spirulina, dried	$0.00
100	g	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	$0.00
100	g	Lentils, mature seeds, cooked, boiled, with salt	$0.00
Amounts for: Total Daily Cost:			$0.60	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

44% Carb, 18% Protein, 38% Fat

Calories2859

% Daily Values*

120%

Total Carbohydrate344g

493%

Dietary Fiber 138g

126%

Protein145g

170%

Total Fat131g

Saturated Fat13g

Monounsaturated Fat28g

Polyunsaturated Fat42g

2347%

Omega-3 Fatty Acids38g

154%

Omega-6 Fatty Acids26g

Cholesterol33mg

Calcium 178%	•	Vitamin A 309%
Chloride 0%	•	Vitamin B6 204%
Chromium 1%	•	Vitamin B12 94%
Copper 1202%	•	Vitamin C 82%
Iodine 333%	•	Vitamin D 1%
Iron 1518%	•	Vitamin E 88%
Magnesium 468%	•	Vitamin K 155%
Manganese 672%	•	Thiamin 514%
Molybdenum 167%	•	Riboflavin 484%
Phosphorus 382%	•	Niacin 207%
Potassium 225%	•	Folate 213%
Selenium 186%	•	Pantothenic Acid 134%
Sodium 394%	•	Biotin 0%
Sulfur 220%	•	Choline 54%
Zinc 175%

* 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	Flaxseed Meal	100	g	Powder	Amazon	1814	$10.84	$0.60	18	534	29.0	18.00
2	Seeds, chia seeds, dried	100	g	Powder		0	$0.00	$0.00	0	486	42.1	16.54
3	Figs, dried, uncooked	100	g	Powder		0	$0.00	$0.00	0	249	63.9	3.30
4	Nuts, pistachio nuts, dry roasted, without salt added	100	g	Powder		0	$0.00	$0.00	0	567	29.4	20.95
5	Blueberries, dried, sweetened	100	g	Powder		0	$0.00	$0.00	0	317	80.0	2.50
6	Seaweed, kelp, raw	100	g	Powder		0	$0.00	$0.00	0	43	9.6	1.68
7	Seaweed, spirulina, dried	100	g	Powder		0	$0.00	$0.00	0	290	23.9	57.47
8	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	100	g	Powder		0	$0.00	$0.00	0	259	46.2	15.34
9	Lentils, mature seeds, cooked, boiled, with salt	100	g	Powder		0	$0.00	$0.00	0	114	19.5	9.02
	Total						$10.84	$0.60		2859	343.6	144.80
	Target									2295	287.0	115.00
	% Reached									125%	120%	126%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2295	2859	125%
Carbohydrates (g)	287	343.6	120%
Protein (g)	115	144.8	126%
Total Fat (g)	77	131.04	170%
Saturated Fat (g)	0	12.53
Monounsaturated Fat (g)	0	27.5
Polyunsaturated Fat (g)	0	41.81
Omega-3 Fatty Acids (g)	1.6	37.55	2347%
Omega-6 Fatty Acids (g)	17	26.23	154%
Total Fiber (g)	28	138.1	493%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	33

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9278	10000	309%
Vitamin B6 (mg)	1.3	2.7	100	204%
Vitamin B12 (ug)	2.4	2.3		94%
Vitamin C (mg)	90	74	2000	82%
Vitamin D (IU)	600	3	4000	1%
Vitamin E (IU)	20	18	1000	88%
Vitamin K (ug)	120	186		155%
Thiamin (mg)	1.2	6.171		514%
Riboflavin (mg)	1.3	6.296		484%
Niacin (mg)	16	33.176	35	207%
Folate (ug)	400	851	1000	213%
Pantothenic Acid (mg)	5	6.707		134%
Biotin (ug)	30	0		0%
Choline (mg)	550	295.9	3500	54%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.78	2.5	178%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	35	1		1%
Copper (mg)	0.9	10.815	10	1202%
Iodine (ug)	150	500	1100	333%
Iron (mg)	8	121.44	45	1518%
Magnesium (mg)	420	1966		468%
Manganese (mg)	2.3	15.45	11	672%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	2.674	4	382%
Potassium (g)	3.5	7.886		225%
Selenium (ug)	55	102	400	186%
Sodium (g)	1.5	5.915	2.3	394%
Sulfur (g)	2	4.41		220%
Zinc (mg)	11	19.29	40	175%

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High density hiking food

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