Complete Foods

Bread-based diet

by nwthomas
Last updated August 25, 2013 Copy
AmountIngredient$ / daySource
700gBread, whole wheat, commercially prepared$3.17Local
40gOlive Oil$0.70Local
2.5gFlaxseed Oil$0.06Amazon
2pillOptimum Nutrition Opti-Women Multivitamin$0.24Amazon UK
1pillNature's Way Choline$0.09Amazon
1pillCalcium with Vitamin D$0.02CVS
10gPotassium Gluconate$0.31Amazon
Amounts for:
Total Daily Cost:
$4.58Add Ingredients
to Amazon Cart

Preparation

Put oil on bread, and take multivitamin, choline, and calcium pills. Take the two multivitamin pills in two sittings; split the choline and calcium pills and do likewise. Mix the potassium with water. Use a flaxseed oil pill if desired.

The overages of micronutrients should be fine because they are from food, not supplements.

Nutrition Facts

Amount Per Day
50% Carb, 19% Protein, 31% Fat
Calories2090
% Daily Values*
97%
Total Carbohydrate243g
170%
Dietary Fiber 48g
106%
Protein90g
104%
Total Fat68g
Saturated Fat0g
Monounsaturated Fat0g
Polyunsaturated Fat0g
105%
Omega-3 Fatty Acids2g
102%
Omega-6 Fatty Acids17g
Cholesterol0mg
Calcium
150%
•Vitamin A
167%
Chloride
154%
•Vitamin B6
1731%
Chromium
343%
•Vitamin B12
4167%
Copper
500%
•Vitamin C
278%
Iodine
133%
•Vitamin D
167%
Iron
444%
•Vitamin E
567%
Magnesium
155%
•Vitamin K
119%
Manganese
870%
•Thiamin
1875%
Molybdenum
156%
•Riboflavin
1731%
Phosphorus
202%
•Niacin
328%
Potassium
94%
•Folate
238%
Selenium
641%
•Pantothenic Acid
500%
Sodium
220%
•Biotin
833%
Sulfur
0%
•Choline
125%
Zinc
250%
 
* 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
Bread, whole wheat, commercially prepared
700
gPowderLocal453
$2.05
$3.17
11725242.590.00
2
Olive Oil
40
gLiquidLocal918
$16.00
$0.70
233430.00.00
3
Flaxseed Oil
2.5
gLiquidAmazon662
$16.16
$0.06
265220.00.00
4
Optimum Nutrition Opti-Women Multivitamin
2
pillPillAmazon UK120
$14.20
$0.24
6000.00.00
5
Nature's Way Choline
1
pillPillAmazon100
$9.12
$0.09
10000.00.00
6
Calcium with Vitamin D
1
pillPillCVS500
$9.00
$0.02
50000.00.00
7
Potassium Gluconate
10
gPowderAmazon454
$14.05
$0.31
4500.00.00
Total
$80.58
$4.58
2090242.590.00
Target
2000250.085.00
% Reached
104%97%106%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20002090104%
Carbohydrates (g)250242.597%
Protein (g)8590106%
Total Fat (g)6567.5104%
Saturated Fat (g)0
Monounsaturated Fat (g)0
Polyunsaturated Fat (g)0
Omega-3 Fatty Acids (g)1.61.68105%
Omega-6 Fatty Acids (g)1717.39102%
Total Fiber (g)2847.5170%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000502010000167%
Vitamin B6 (mg)1.322.51001731%
Vitamin B12 (ug)2.41004167%
Vitamin C (mg)902502000278%
Vitamin D (IU)60010004000167%
Vitamin E (IU)201131000567%
Vitamin K (ug)120143119%
Thiamin (mg)1.222.51875%
Riboflavin (mg)1.322.51731%
Niacin (mg)1652.535328%
Folate (ug)4009501000238%
Pantothenic Acid (mg)525500%
Biotin (ug)30250833%
Choline (mg)550685.0053500125%
MineralsTargetRecipeMax%
Calcium (g)11.52.5150%
Chloride (g)2.33.553.6154%
Chromium (ug)35120343%
Copper (mg)0.94.510500%
Iodine (ug)1502001100133%
Iron (mg)835.545444%
Magnesium (mg)420650155%
Manganese (mg)2.32011870%
Molybdenum (ug)45702000156%
Phosphorus (g)0.71.4154202%
Potassium (g)3.53.28594%
Selenium (ug)55353400641%
Sodium (g)1.53.32.3220%
Sulfur (g)200%
Zinc (mg)1127.540250%

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