Name: Backpacker's Soylent(Micro nutrients based on USDA reccomended values)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 200g Wheat flour, whole grain; 1.25g Choline Bitartrate; 3pill Calcium Supplement; 62g Soybean Oil; 6g MSM Sulfur Powder; 2g Morton Salt Substitute (Potassium Chloride); 111g Pure Protein Whey Protein Powder, 2 Pound Tub; 180g Brown Sugar; 185g Pre-cooked Masa (Masa Precocida); 3g Table Salt; 80g Olive Oil; 13g Bob's Red Mill Golden Faxseed Meal; 1pill Nature's Way: Alive men's energy

Amount		Ingredient	$ / day	Source
200	g	Wheat flour, whole grain	$0.35	walmart
1.25	g	Choline Bitartrate	$0.12	Amazon
3	pill	Calcium Supplement	$0.24	Vitamin Shoppe
62	g	Soybean Oil	$0.43	Amazon
6	g	MSM Sulfur Powder	$0.30	Amazon
2	g	Morton Salt Substitute (Potassium Chloride)	$0.04	Walmart
111	g	Pure Protein Whey Protein Powder, 2 Pound Tub	$2.27	Amazon
180	g	Brown Sugar	$0.39	local
185	g	Pre-cooked Masa (Masa Precocida)	$1.04	Amazon
3	g	Table Salt	$0.00
80	g	Olive Oil	$1.39	Local
13	g	Bob's Red Mill Golden Faxseed Meal	$0.10	Amazon
1	pill	Nature's Way: Alive men's energy	$0.16	Walmart
Amounts for: Total Daily Cost:			$6.84	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

49% Carb, 13% Protein, 38% Fat

Calories3724

% Daily Values*

88%

Total Carbohydrate476g

132%

Dietary Fiber 37g

67%

Protein121g

97%

Total Fat163g

Saturated Fat24g

Monounsaturated Fat53g

Polyunsaturated Fat66g

435%

Omega-3 Fatty Acids7g

337%

Omega-6 Fatty Acids57g

Cholesterol240mg

Calcium 139%	•	Vitamin A 179%
Chloride 125%	•	Vitamin B6 508%
Chromium 343%	•	Vitamin B12 750%
Copper 311%	•	Vitamin C 100%
Iodine 100%	•	Vitamin D 133%
Iron 281%	•	Vitamin E 352%
Magnesium 107%	•	Vitamin K 162%
Manganese 417%	•	Thiamin 442%
Molybdenum 167%	•	Riboflavin 423%
Phosphorus 174%	•	Niacin 330%
Potassium 102%	•	Folate 122%
Selenium 512%	•	Pantothenic Acid 340%
Sodium 120%	•	Biotin 133%
Sulfur 100%	•	Choline 115%
Zinc 325%

* Percent Daily Values are based on "aveon's Backpacking profile(Based on US Recommended)". 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	Wheat flour, whole grain	200	g	Powder	walmart	2268	$4.00	$0.35	11	732	152.0	28.00
2	Choline Bitartrate	1.25	g	Powder	Amazon	100	$9.86	$0.12	80	0	0.0	0.00
3	Calcium Supplement	3	pill	Pill	Vitamin Shoppe	100	$7.99	$0.24	33	0	0.0	0.00
4	Soybean Oil	62	g	Liquid	Amazon	907	$6.35	$0.43	15	548	0.0	0.00
5	MSM Sulfur Powder	6	g	Powder	Amazon	200	$10.11	$0.30	33	0	0.0	0.00
6	Morton Salt Substitute (Potassium Chloride)	2	g	Powder	Walmart	85	$1.60	$0.04	43	0	0.0	0.00
7	Pure Protein Whey Protein Powder, 2 Pound Tub	111	g	Powder	Amazon	925	$18.89	$2.27	8	420	12.0	75.00
8	Brown Sugar	180	g	Powder	local	907	$1.99	$0.39	5	612	162.0	0.00
9	Pre-cooked Masa (Masa Precocida)	185	g	Powder	Amazon	907	$5.08	$1.04	5	666	146.2	14.80
10	Table Salt	3	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
11	Olive Oil	80	g	Liquid	Local	918	$16.00	$1.39	11	686	0.0	0.00
12	Bob's Red Mill Golden Faxseed Meal	13	g	Powder	Amazon	907	$7.00	$0.10	70	60	4.0	3.00
13	Nature's Way: Alive men's energy	1	pill	Pill	Walmart	50	$7.99	$0.16	50	0	0.0	0.00
	Total						$96.86	$6.84		3724	476.1	120.80
	Target									4400	540.0	180.00
	% Reached									85%	88%	67%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	4400	3724	85%
Carbohydrates (g)	540	476.1	88%
Protein (g)	180	120.8	67%
Total Fat (g)	169	163.2	97%
Saturated Fat (g)	0	24.35
Monounsaturated Fat (g)	0	53.42
Polyunsaturated Fat (g)	0	65.56
Omega-3 Fatty Acids (g)	1.6	6.96	435%
Omega-6 Fatty Acids (g)	17	57.36	337%
Total Fiber (g)	28	36.9	132%
Soluble Fiber (g)	0	1
Insoluble Fiber (g)	0	3
Cholesterol (mg)	0	240

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5368	10000	179%
Vitamin B6 (mg)	1.3	6.6	100	508%
Vitamin B12 (ug)	2.4	18		750%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	800	4000	133%
Vitamin E (IU)	20	70	1000	352%
Vitamin K (ug)	120	194		162%
Thiamin (mg)	1.2	5.3		442%
Riboflavin (mg)	1.3	5.5		423%
Niacin (mg)	16	52.8	35	330%
Folate (ug)	400	488	1000	122%
Pantothenic Acid (mg)	5	17		340%
Biotin (ug)	30	40		133%
Choline (mg)	550	634.4	3500	115%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.39	2.5	139%
Chloride (g)	2.3	2.883	3.6	125%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.8	10	311%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	22.44	45	281%
Magnesium (mg)	420	448		107%
Manganese (mg)	2.3	9.6	11	417%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	1.217	4	174%
Potassium (g)	3.5	3.569		102%
Selenium (ug)	55	281	400	512%
Sodium (g)	1.5	1.796	2.3	120%
Sulfur (g)	2	2		100%
Zinc (mg)	11	35.8	40	325%

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Parent Recipes:	Author	Last Updated	Created
Minimal Price Recipe	nwthomas	30 Jul '13	29 Oct '13
low entry barrier soylent.	Treant	4 Nov '13	19 Nov '13
This recipe	aveon	8 Dec '13	19 Nov '13

Backpacker's Soylent(Micro nutrients based on USDA reccomended values)

Nutrition Facts

Nutrient Profile: aveon's Backpacking profile(Based on US Recommended)Change

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