Name: Bread, milk, sunflower seeds, orange juice
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 740g Milk, 2%; 130g Seeds, sunflower seed kernels, dried; 500g Orange juice, canned, unsweetened; 21g Canola Oil; 230g Wheat flours, bread, unenriched; 230g Salt in bread; 0.333pill Scitec Nutrition Daily Vita-Min (optional); 1pill Vitamin K2

Amount		Ingredient	$ / day	Source
740	g	Milk, 2%	$0.47	Lidl
130	g	Seeds, sunflower seed kernels, dried	$0.28	Allegro.pl
500	g	Orange juice, canned, unsweetened	$0.40	Lidl
21	g	Canola Oil	$0.03	Lidl
230	g	Wheat flours, bread, unenriched	$0.23	Local
230	g	Salt in bread	$0.00	Local
0.333	pill	Scitec Nutrition Daily Vita-Min (optional)	$0.05	bcaa.pl
1	pill	Vitamin K2	$0.06
Amounts for: Total Daily Cost:			$1.53	Add Ingredients to Amazon Cart

Cheap
Easily available
No cooking
No preparation - eat straight from containers.
Multivitamin is optional

Missing nutrients

Choline - RDA is high. 300 mg should be enough
Iodine - 100% when taking multivitamin everyday. A lot in milk (Iodine concentration in Polish milk). How much there is in bread?

Nutrition Facts

Amount Per Day

47% Carb, 14% Protein, 39% Fat

Calories2380

% Daily Values*

114%

Total Carbohydrate284g

65%

Dietary Fiber 18g

97%

Protein82g

164%

Total Fat107g

Saturated Fat8g

Monounsaturated Fat37g

Polyunsaturated Fat38g

94%

Omega-3 Fatty Acids2g

216%

Omega-6 Fatty Acids37g

Cholesterol0mg

Calcium 109%	•	Vitamin A 185%
Chloride 148%	•	Vitamin B6 431%
Chromium 207%	•	Vitamin B12 3633%
Copper 401%	•	Vitamin C 263%
Iodine 33%	•	Vitamin D 160%
Iron 194%	•	Vitamin E 299%
Magnesium 150%	•	Vitamin K 93%
Manganese 226%	•	Thiamin 493%
Molybdenum 186%	•	Riboflavin 415%
Phosphorus 264%	•	Niacin 144%
Potassium 86%	•	Folate 165%
Selenium 447%	•	Pantothenic Acid 187%
Sodium 145%	•	Biotin 395%
Sulfur 126%	•	Choline 45%
Zinc 157%

* 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	Milk, 2%	740	g	Liquid	Lidl	1000	$0.64	$0.47	1	370	35.9	24.43
2	Seeds, sunflower seed kernels, dried	130	g	Powder	Allegro.pl	10000	$21.70	$0.28	77	759	26.0	27.01
3	Orange juice, canned, unsweetened	500	g	Liquid	Lidl	1000	$0.79	$0.40	2	235	55.0	3.40
4	Canola Oil	21	g	Liquid	Lidl	930	$1.45	$0.03	44	186	0.0	0.00
5	Wheat flours, bread, unenriched	230	g	Powder	Local	100	$0.10	$0.23	0	830	166.8	27.55
6	Salt in bread	230	g	Powder	Local	0	$0.00	$0.00	0	0	0.0	0.00
7	Scitec Nutrition Daily Vita-Min (optional)	0.333	pill	Pill	bcaa.pl	90	$13.26	$0.05	270	0	0.0	0.00
8	Vitamin K2	1	pill	Pill		500	$32.00	$0.06	500	0	0.0	0.00
	Total						$69.94	$1.53		2380	283.8	82.40
	Target									2000	250.0	85.00
	% Reached									119%	114%	97%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2380	119%
Carbohydrates (g)	250	283.8	114%
Protein (g)	85	82.4	97%
Total Fat (g)	65	106.83	164%
Saturated Fat (g)		8.12
Monounsaturated Fat (g)		36.82
Polyunsaturated Fat (g)		38.03
Omega-3 Fatty Acids (g)	1.6	1.5	94%
Omega-6 Fatty Acids (g)	17	36.72	216%
Total Fiber (g)	28	18.2	65%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5555	10000	185%
Vitamin B6 (mg)	1.3	5.6	100	431%
Vitamin B12 (ug)	2.4	87.2		3633%
Vitamin C (mg)	90	237	2000	263%
Vitamin D (IU)	600	961	4000	160%
Vitamin E (IU)	20	60	1000	299%
Vitamin K (ug)	120	112		93%
Thiamin (mg)	1.2	5.92		493%
Riboflavin (mg)	1.3	5.4		415%
Niacin (mg)	16	23.112	35	144%
Folate (ug)	400	661	1000	165%
Pantothenic Acid (mg)	5	9.365		187%
Biotin (ug)	30	119		395%
Choline (mg)	550	248.009	3500	45%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.09	2.5	109%
Chloride (g)	2.3	3.404	3.6	148%
Chromium (ug)	35	72		207%
Copper (mg)	0.9	3.606	10	401%
Iodine (ug)	150	50	1100	33%
Iron (mg)	8	15.5327	45	194%
Magnesium (mg)	420	628.1		150%
Manganese (mg)	2.3	5.199	11	226%
Molybdenum (ug)	45	84	2000	186%
Phosphorus (g)	0.7	1.848	4	264%
Potassium (g)	3.5	3.026		86%
Selenium (ug)	55	246	400	447%
Sodium (g)	1.5	2.172	2.3	145%
Sulfur (g)	2	2.52		126%
Zinc (mg)	11	17.2422	40	157%

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Bread, milk, sunflower seeds, orange juice

Missing nutrients

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