bentoblend

Last updated November 25, 2015 Copy
AmountVolumeIngredient$ / daySource
90g3scoopOptimum Nutrition 100% Whey Protein$3.56iherb
60g4tbspOat Bran$0.37iherb
22.5g3tbspFearn Lecithin Granules$0.58iherb
15g2tspPsyllium Husk Powder$0.28iherb
2pill2capsuleOmega-3 Fish Oil$0.13iherb
1portion1pieceEgg (50g)$0.17supermarket
3gtspCalcium Citrate$0.17iherb
5.6gtspPotassium Gluconate$0.19iherb
0.7gtspNow Foods, Potassium Chloride$0.02iherb
1.6g¼tspIodized Salt$0.00Redmart
10ml1tspOil, coconut$0.33iherb
1pill1capsuleOne Daily Superfood Multivitamin$0.31iherb
0.5gtspMagnesium Citrate$0.02iherb
90g1cupWhole Grain Oat Flour$0.53iherb
Amounts for:
Total Daily Cost:
$6.65Add Ingredients
to Amazon Cart

Prices in SGD.
Balanced macro nutrients (30-40% each) and all micro nutrients according to RDI.
Low calorie to allow for a dessert.

Notes:

  • Oat flour can be replaced with blended rolled oats
  • Have stopped adding Potassium Gluconate

Nutrition Facts

Amount Per Day
35% Carb, 33% Protein, 32% Fat
Calories1315
% Daily Values*
114%
Total Carbohydrate109g
121%
Dietary Fiber 30g
108%
Protein103g
144%
Total Fat43g
Saturated Fat16g
Monounsaturated Fat9g
Polyunsaturated Fat13g
140%
Omega-3 Fatty Acids2g
104%
Omega-6 Fatty Acids5g
Cholesterol110mg
Calcium
120%
Vitamin A
681%
Chloride
287%
Vitamin B6
784%
Chromium
343%
Vitamin B12
4192%
Copper
133%
Vitamin C
111%
Iodine
100%
Vitamin D
170%
Iron
197%
Vitamin E
165%
Magnesium
110%
Vitamin K
116%
Manganese
348%
Thiamin
946%
Molybdenum
483%
Riboflavin
801%
Phosphorus
231%
Niacin
137%
Potassium
100%
Folate
121%
Selenium
261%
Pantothenic Acid
236%
Sodium
224%
Biotin
100%
Sulfur
205%
Choline
154%
Zinc
139%
 
* Percent Daily Values are based on "Adult 19-50, full nutrients". 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
Optimum Nutrition 100% Whey Protein
90
gPowderiherb2270
$89.72
$3.56
253600.072.00
2
Oat Bran
60
gPowderiherb907
$5.58
$0.37
1520737.88.58
3
Fearn Lecithin Granules
22.5
gPowderiherb454
$11.62
$0.58
201650.00.00
4
Psyllium Husk Powder
15
gPowderiherb340
$6.35
$0.28
234512.00.00
5
Omega-3 Fish Oil
2
pillPilliherb100
$6.28
$0.13
50200.00.00
6
Egg (50g)
1
portionLiquidsupermarket30
$5.20
$0.17
30720.46.30
7
Calcium Citrate
3
gPowderiherb227
$12.96
$0.17
7600.00.00
8
Potassium Gluconate
5.6
gPowderiherb454
$15.55
$0.19
8100.00.00
9
Now Foods, Potassium Chloride
0.7
gPowderiherb227
$5.72
$0.02
32400.00.00
10
Iodized Salt
1.6
gPowderRedmart500
$0.65
$0.00
31300.00.00
11
Oil, coconut
10
mlPowderiherb858
$28.01
$0.33
86860.00.00
12
One Daily Superfood Multivitamin
1
pillPowderiherb60
$18.55
$0.31
6000.00.00
13
Magnesium Citrate
0.5
gPowderiherb227
$10.70
$0.02
45400.00.00
14
Whole Grain Oat Flour
90
gPowderiherb680
$4.00
$0.53
836058.515.75
Total
$220.89
$6.65
1315108.7102.63
Target
125095.095.00
% Reached
105%114%108%
Safe Maximum
1500150.0113.00
% Max Reached
88%72%91%
Nutrient Profile: Adult 19-50, full nutrientsChange
MacroTargetRecipeMax%
Calories (kcal)125013151500105%
Carbohydrates (g)95108.7150114%
Protein (g)95102.63113108%
Total Fat (g)3043.1155144%
Saturated Fat (g)016.38
Monounsaturated Fat (g)08.79
Polyunsaturated Fat (g)012.61
Omega-3 Fatty Acids (g)1.62.24140%
Omega-6 Fatty Acids (g)55.21104%
Total Fiber (g)2530.2121%
Soluble Fiber (g)014.7
Insoluble Fiber (g)03.1
Cholesterol (mg)0110
VitaminsTargetRecipeMax%
Vitamin A (IU)770524410000681%
Vitamin B6 (mg)1.310.2100784%
Vitamin B12 (ug)2.4100.64192%
Vitamin C (mg)901002000111%
Vitamin D (IU)60010184000170%
Vitamin E (IU)20331000165%
Vitamin K (ug)90104116%
Thiamin (mg)1.211.35946%
Riboflavin (mg)1.310.41801%
Niacin (mg)1621.8935137%
Folate (ug)4004841000121%
Pantothenic Acid (mg)511.78236%
Biotin (ug)3030100%
Choline (mg)550847.143500154%
MineralsTargetRecipeMax%
Calcium (g)11.22.5120%
Chloride (g)0.51.4362.5287%
Chromium (ug)35120343%
Copper (mg)0.91.210133%
Iodine (ug)1501501100100%
Iron (mg)815.75445197%
Magnesium (mg)320353.3110%
Manganese (mg)2.3811348%
Molybdenum (ug)452182000483%
Phosphorus (g)0.71.6194231%
Potassium (g)32.995100%
Selenium (ug)55143400261%
Sodium (g)0.51.122.3224%
Sulfur (g)12.04205%
Zinc (mg)1115.3440139%

No reviews yet - why not add the first one?

Add Review