Complete Foods

Ax Chow Alpha Private

by axcho
Last updated November 17, 2016 Copy
AmountVolumeIngredient$ / daySource
200g2cupsGluten-Free Oat Flour$1.55Amazon
80g1cupWhey Protein Isolate$2.94Amazon
30g3tbspChia Seeds$0.48Amazon
10g1tbspPsyllium Husk Powder$0.21Amazon
7g1tspPotassium Citrate$0.35Amazon
4g½tspIodized Salt$0.01Amazon
3g1tspCalcium Citrate$0.16Amazon
1g¼tspCholine Bitartrate$0.04Amazon
1pill1capsuleOne Daily Superfood Multivitamin$0.32Amazon
90ml6tbspOlive Oil$1.06Amazon
Amounts for:
Total Daily Cost:
$7.11Add Ingredients
to Amazon Cart

Ax Chow is my variant of the popular People Chow 3.0.1 recipe, adjusted for my own specific dietary needs and restrictions. But I bet you'll like it too!

Work in Progress

Ax Chow Alpha is my experimental recipe, which I am still testing and tweaking. For the stable, public version, see Ax Chow instead.

Nutrition Facts

Amount Per Day
30% Carb, 21% Protein, 49% Fat
Calories2016
% Daily Values*
103%
Total Carbohydrate155g
119%
Dietary Fiber 33g
106%
Protein106g
101%
Total Fat113g
Saturated Fat17g
Monounsaturated Fat12g
Polyunsaturated Fat80g
877%
Omega-3 Fatty Acids14g
740%
Omega-6 Fatty Acids36g
Cholesterol8mg
Calcium
134%
•Vitamin A
167%
Chloride
104%
•Vitamin B6
788%
Chromium
343%
•Vitamin B12
4248%
Copper
180%
•Vitamin C
112%
Iodine
175%
•Vitamin D
167%
Iron
142%
•Vitamin E
221%
Magnesium
132%
•Vitamin K
113%
Manganese
470%
•Thiamin
970%
Molybdenum
1056%
•Riboflavin
913%
Phosphorus
317%
•Niacin
166%
Potassium
108%
•Folate
126%
Selenium
320%
•Pantothenic Acid
296%
Sodium
118%
•Biotin
1000%
Sulfur
222%
•Choline
116%
Zinc
207%
 
* Percent Daily Values are based on "axcho's U.S. government DRI, male 19-50, 2000 calories, 30/20/50". 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
Gluten-Free Oat Flour
200
gPowderAmazon2495
$19.38
$1.55
12808132.030.00
2
Whey Protein Isolate
80
gPowderAmazon544
$19.98
$2.94
73041.671.20
3
Chia Seeds
30
gPowderAmazon1814
$29.00
$0.48
6014612.64.96
4
Psyllium Husk Powder
10
gPowderAmazon680
$13.94
$0.21
68388.90.00
5
Potassium Citrate
7
gPowderAmazon500
$24.96
$0.35
7100.00.00
6
Iodized Salt
4
gPowderAmazon737
$2.09
$0.01
18400.00.00
7
Calcium Citrate
3
gPowderAmazon250
$12.96
$0.16
8300.00.00
8
Choline Bitartrate
1
gPowderAmazon500
$18.96
$0.04
50000.00.00
9
One Daily Superfood Multivitamin
1
pillPowderAmazon30
$9.61
$0.32
3000.00.00
10
Olive Oil
90
mlLiquidAmazon2000
$23.49
$1.06
227200.00.00
Total
$174.37
$7.11
2016155.1106.16
Target
2000150.0100.00
% Reached
101%103%106%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: axcho's U.S. government DRI, male 19-50, 2000 calories, 30/20/50Change
MacroTargetRecipeMax%
Calories (kcal)20002016101%
Carbohydrates (g)150155.1103%
Protein (g)100106.16106%
Total Fat (g)111112.62101%
Saturated Fat (g)016.6
Monounsaturated Fat (g)012.49
Polyunsaturated Fat (g)079.7
Omega-3 Fatty Acids (g)1.614.04877%
Omega-6 Fatty Acids (g)4.835.53740%
Total Fiber (g)2833.2119%
Soluble Fiber (g)06
Insoluble Fiber (g)07
Cholesterol (mg)08
VitaminsTargetRecipeMax%
Vitamin A (IU)3000501610000167%
Vitamin B6 (mg)1.310.2100788%
Vitamin B12 (ug)2.41024248%
Vitamin C (mg)901002000112%
Vitamin D (IU)60010004000167%
Vitamin E (IU)20441000221%
Vitamin K (ug)120135113%
Thiamin (mg)1.211.635970%
Riboflavin (mg)1.311.865913%
Niacin (mg)1626.55836166%
Folate (ug)4005051000126%
Pantothenic Acid (mg)514.813296%
Biotin (ug)303001000%
Choline (mg)5506393500116%
MineralsTargetRecipeMax%
Calcium (g)11.342.5134%
Chloride (g)2.32.43.6104%
Chromium (ug)35120343%
Copper (mg)0.91.61610180%
Iodine (ug)1502631100175%
Iron (mg)811.445142%
Magnesium (mg)420554.5132%
Manganese (mg)2.310.81711470%
Molybdenum (ug)4547520001056%
Phosphorus (g)0.72.2214317%
Potassium (g)3.53.78108%
Selenium (ug)55176400320%
Sodium (g)1.51.7712.3118%
Sulfur (g)24.44222%
Zinc (mg)1122.71840207%

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