Name: BEARG 2 food oat flower
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 123g Now Foods 100% Whey Protein Isolate; 4.1g NOW Foods Calcium/magnesium 1000/500 mg; 5.9g Potassium Citrate; 3.5g Iodised Salt; 1.17g Choline bitartrate; 42g mtc oil; 26g sunflower lecithin; 0g Oat Flower quaker; 1pill Mega Men essentials one daily multi; 0g Sugars, granulated; 6g Cacao powder Navitas; 225g Instant corn masa flour; 0.5pill Iron pill

Amount		Ingredient	$ / day	Source
123	g	Now Foods 100% Whey Protein Isolate	$2.81	Amazon
4.1	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.18	Amazon
5.9	g	Potassium Citrate	$0.24	PureBulk, Inc.
3.5	g	Iodised Salt	$0.01	local
1.17	g	Choline bitartrate	$0.01	Amazon
42	g	mtc oil	$0.93
26	g	sunflower lecithin	$0.57
0	g	Oat Flower quaker	$0.00	grocery outlet
1	pill	Mega Men essentials one daily multi	$0.12
0	g	Sugars, granulated	$0.00
6	g	Cacao powder Navitas	$0.16	grocery outlet
225	g	Instant corn masa flour	$0.50	any
0.5	pill	Iron pill	$0.00
Amounts for: Total Daily Cost:			$5.53	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

39% Carb, 28% Protein, 33% Fat

Calories1853

% Daily Values*

70%

Total Carbohydrate176g

195%

Dietary Fiber 55g

149%

Protein127g

100%

Total Fat65g

Saturated Fat45g

Monounsaturated Fat4g

Polyunsaturated Fat14g

Omega-3 Fatty Acids0g

Omega-6 Fatty Acids0g

Cholesterol22mg

Calcium 143%	•	Vitamin A 117%
Chloride 94%	•	Vitamin B6 254%
Chromium 571%	•	Vitamin B12 1042%
Copper 222%	•	Vitamin C 111%
Iodine 210%	•	Vitamin D 180%
Iron 466%	•	Vitamin E 151%
Magnesium 117%	•	Vitamin K 67%
Manganese 87%	•	Thiamin 138%
Molybdenum 167%	•	Riboflavin 144%
Phosphorus 100%	•	Niacin 125%
Potassium 110%	•	Folate 294%
Selenium 218%	•	Pantothenic Acid 330%
Sodium 107%	•	Biotin 1000%
Sulfur 147%	•	Choline 100%
Zinc 273%

* Percent Daily Values are based on "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	Now Foods 100% Whey Protein Isolate	123	g	Powder	Amazon	4540	$103.84	$2.81	37	483	0.0	109.82
2	NOW Foods Calcium/magnesium 1000/500 mg	4.1	g	Powder	Amazon	227	$9.99	$0.18	55	0	0.0	0.00
3	Potassium Citrate	5.9	g	Powder	PureBulk, Inc.	250	$10.00	$0.24	42	0	0.0	0.00
4	Iodised Salt	3.5	g	Powder	local	500	$0.90	$0.01	143	0	0.0	0.00
5	Choline bitartrate	1.17	g	Powder	Amazon	500	$4.99	$0.01	427	0	0.0	0.00
6	mtc oil	42	g	Liquid		450	$10.00	$0.93	11	390	0.0	0.00
7	sunflower lecithin	26	g	Powder		454	$10.00	$0.57	17	130	0.0	0.00
8	Oat Flower quaker	0	g	Powder	grocery outlet	453	$1.60	$0.00		0	0.0	0.00
9	Mega Men essentials one daily multi	1	pill	Pill		150	$18.00	$0.12	150	0	0.0	0.00
10	Sugars, granulated	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
11	Cacao powder Navitas	6	g	Powder	grocery outlet	227	$6.00	$0.16	38	25	3.0	2.00
12	Instant corn masa flour	225	g	Powder	any	1800	$4.00	$0.50	8	825	172.5	15.00
13	Iron pill	0.5	pill	Pill		1	$0.00	$0.00	2	0	0.0	0.00
	Total						$179.32	$5.53		1853	175.5	126.82
	Target									2000	250.0	85.00
	% Reached									93%	70%	149%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1853	93%
Carbohydrates (g)	250	175.5	70%
Protein (g)	85	126.82	149%
Total Fat (g)	65	65.2	100%
Saturated Fat (g)		44.6
Monounsaturated Fat (g)		3.9
Polyunsaturated Fat (g)		14
Omega-3 Fatty Acids (g)	1.6	0	0%
Omega-6 Fatty Acids (g)	17	0	0%
Total Fiber (g)	28	54.5	195%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	21.964

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3510	10000	117%
Vitamin B6 (mg)	1.3	3.3	100	254%
Vitamin B12 (ug)	2.4	25		1042%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	1082	4000	180%
Vitamin E (IU)	20	30	1000	151%
Vitamin K (ug)	120	80		67%
Thiamin (mg)	1.2	1.65		138%
Riboflavin (mg)	1.3	1.87		144%
Niacin (mg)	16	20	35	125%
Folate (ug)	400	1175	1000	294%
Pantothenic Acid (mg)	5	16.5		330%
Biotin (ug)	30	300		1000%
Choline (mg)	550	551.7	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.43	2.5	143%
Chloride (g)	2.3	2.172	3.6	94%
Chromium (ug)	35	200		571%
Copper (mg)	0.9	2	10	222%
Iodine (ug)	150	315	1100	210%
Iron (mg)	8	37.28	45	466%
Magnesium (mg)	420	489.4		117%
Manganese (mg)	2.3	2	11	87%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.702	4	100%
Potassium (g)	3.5	3.834		110%
Selenium (ug)	55	120	400	218%
Sodium (g)	1.5	1.598	2.3	107%
Sulfur (g)	2	2.93		147%
Zinc (mg)	11	30	40	273%

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BEARG 2 food oat flower

Nutrition Facts

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

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