| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 350 | g | Masa harina | $2.11 | iHerb |
| 73 | g | Protein (WPI) | $2.15 | Bulk Nutrients |
| 20 | g | GNC Mega Men® Maximum Nutrition - Vanilla Bean | $1.60 | FishPond |
| 13 | g | Potassium Gluconate | $0.37 | iHerb |
| 2 | g | Choline bitartrate | $0.18 | iHerb |
| 4 | g | Iodised Salt | $0.02 | Woolworths |
| 55 | ml | Extra Virgin Olive Oil | $1.00 | Coles |
| 0.5 | pill | MK-7, Vitamin K-2 | $0.11 | iHerb |
| 10 | ml | Melrose Flaxseed Oil | $0.44 | Pharmacy Direct |
Amounts for: Total Daily Cost: | $7.98 | Add Ingredients to Amazon Cart | ||
| Calcium 114% | • | Vitamin A 217% |
| Chloride 108% | • | Vitamin B6 2391% |
| Chromium 202% | • | Vitamin B12 1225% |
| Copper 206% | • | Vitamin C 197% |
| Iodine 184% | • | Vitamin D 196% |
| Iron 326% | • | Vitamin E 128% |
| Magnesium 106% | • | Vitamin K 109% |
| Manganese 145% | • | Thiamin 2853% |
| Molybdenum 98% | • | Riboflavin 2288% |
| Phosphorus 112% | • | Niacin 184% |
| Potassium 103% | • | Folate 84% |
| Selenium 392% | • | Pantothenic Acid 637% |
| Sodium 125% | • | Biotin 588% |
| Sulfur 151% | • | Choline 156% |
| Zinc 192% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 2029 | 101% | |
| Carbohydrates (g) | 250 | 262.3 | 105% | |
| Protein (g) | 85 | 93.37 | 110% | |
| Total Fat (g) | 65 | 79.7 | 123% | |
| Saturated Fat (g) | 9.02 | |||
| Monounsaturated Fat (g) | 40.29 | |||
| Polyunsaturated Fat (g) | 6.21 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 6.3 | 394% | |
| Omega-6 Fatty Acids (g) | 17 | 12.92 | 76% | |
| Total Fiber (g) | 28 | 27.1 | 97% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 20.619 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 6514 | 10000 | 217% |
| Vitamin B6 (mg) | 1.3 | 31.1 | 100 | 2391% |
| Vitamin B12 (ug) | 2.4 | 29.4 | 1225% | |
| Vitamin C (mg) | 90 | 177 | 2000 | 197% |
| Vitamin D (IU) | 600 | 1176 | 4000 | 196% |
| Vitamin E (IU) | 20 | 26 | 1000 | 128% |
| Vitamin K (ug) | 120 | 131 | 109% | |
| Thiamin (mg) | 1.2 | 34.239 | 2853% | |
| Riboflavin (mg) | 1.3 | 29.75 | 2288% | |
| Niacin (mg) | 16 | 29.412 | 35 | 184% |
| Folate (ug) | 400 | 337 | 1000 | 84% |
| Pantothenic Acid (mg) | 5 | 31.826 | 637% | |
| Biotin (ug) | 30 | 176 | 588% | |
| Choline (mg) | 550 | 856.22 | 3500 | 156% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.14 | 2.5 | 114% |
| Chloride (g) | 2.3 | 2.488 | 3.6 | 108% |
| Chromium (ug) | 35 | 71 | 202% | |
| Copper (mg) | 0.9 | 1.851 | 10 | 206% |
| Iodine (ug) | 150 | 276 | 1100 | 184% |
| Iron (mg) | 8 | 26.0835 | 45 | 326% |
| Magnesium (mg) | 420 | 443.8 | 106% | |
| Manganese (mg) | 2.3 | 3.336 | 11 | 145% |
| Molybdenum (ug) | 45 | 44 | 2000 | 98% |
| Phosphorus (g) | 0.7 | 0.784 | 4 | 112% |
| Potassium (g) | 3.5 | 3.612 | 103% | |
| Selenium (ug) | 55 | 215 | 400 | 392% |
| Sodium (g) | 1.5 | 1.87 | 2.3 | 125% |
| Sulfur (g) | 2 | 3.02 | 151% | |
| Zinc (mg) | 11 | 21.1372 | 40 | 192% |
