Name: brugor's beans and rice (WIP)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 220g Soybeans, mature seeds, dry roasted; 200g Tomatoes, crushed, canned; 150g Onions, yellow, sauteed; 100g Carrots, raw; 120g Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt; 100g Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water; 120g Beans, black, mature seeds, canned, low sodium; 225g Rice, brown, long-grain, cooked; 5g Morton Salt Substitute (Potassium Chloride); 5g NOW Foods Calcium/magnesium 1000/500 mg; 1.2g Choline bitartrate; 1pill Centrum Multivitamin - Adults Under 50; 70g Protein Powder, Impact Whey Isolate

Amount		Ingredient	CHF / day	Source
220	g	Soybeans, mature seeds, dry roasted	CHF0.00
200	g	Tomatoes, crushed, canned	CHF0.00
150	g	Onions, yellow, sauteed	CHF0.00
100	g	Carrots, raw	CHF0.00
120	g	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	CHF0.00
100	g	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	CHF0.00
120	g	Beans, black, mature seeds, canned, low sodium	CHF0.00
225	g	Rice, brown, long-grain, cooked	CHF0.00
5	g	Morton Salt Substitute (Potassium Chloride)	CHF0.13	Amazon
5	g	NOW Foods Calcium/magnesium 1000/500 mg	CHF0.22	Amazon
1.2	g	Choline bitartrate	CHF0.06	Amazon
1	pill	Centrum Multivitamin - Adults Under 50	CHF0.06	Amazon
70	g	Protein Powder, Impact Whey Isolate	CHF1.68	myprotein
Amounts for: Total Daily Cost:			CHF2.15	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 31% Protein, 29% Fat

Calories2220

% Daily Values*

119%

Total Carbohydrate230g

191%

Dietary Fiber 53g

94%

Protein181g

175%

Total Fat75g

Saturated Fat14g

Monounsaturated Fat15g

Polyunsaturated Fat38g

264%

Omega-3 Fatty Acids4g

858%

Omega-6 Fatty Acids33g

Cholesterol0mg

Calcium 134%	•	Vitamin A 689%
Chloride 110%	•	Vitamin B6 298%
Chromium 100%	•	Vitamin B12 250%
Copper 482%	•	Vitamin C 40%
Iodine 100%	•	Vitamin D 41%
Iron 413%	•	Vitamin E 178%
Magnesium 283%	•	Vitamin K 143%
Manganese 498%	•	Thiamin 282%
Molybdenum 100%	•	Riboflavin 297%
Phosphorus 311%	•	Niacin 192%
Potassium 318%	•	Folate 318%
Selenium 234%	•	Pantothenic Acid 270%
Sodium 102%	•	Biotin 100%
Sulfur 177%	•	Choline 113%
Zinc 298%

* Percent Daily Values are based on "brugor's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)". 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	Soybeans, mature seeds, dry roasted	220	g	Powder		0	CHF0.00	CHF0.00	0	992	72.0	87.08
2	Tomatoes, crushed, canned	200	g	Powder		0	CHF0.00	CHF0.00	0	64	14.6	3.28
3	Onions, yellow, sauteed	150	g	Powder		0	CHF0.00	CHF0.00	0	198	11.8	1.43
4	Carrots, raw	100	g	Powder		0	CHF0.00	CHF0.00	0	41	9.6	0.93
5	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	120	g	Powder		0	CHF0.00	CHF0.00	0	139	24.9	9.28
6	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	100	g	Powder		0	CHF0.00	CHF0.00	0	138	22.9	7.04
7	Beans, black, mature seeds, canned, low sodium	120	g	Powder		0	CHF0.00	CHF0.00	0	109	19.9	7.24
8	Rice, brown, long-grain, cooked	225	g	Powder		0	CHF0.00	CHF0.00	0	250	51.7	5.80
9	Morton Salt Substitute (Potassium Chloride)	5	g	Powder	Amazon	532	CHF13.68	CHF0.13	106	0	0.0	0.00
10	NOW Foods Calcium/magnesium 1000/500 mg	5	g	Powder	Amazon	227	CHF9.99	CHF0.22	45	0	0.0	0.00
11	Choline bitartrate	1.2	g	Powder	Amazon	500	CHF22.99	CHF0.06	417	0	0.0	0.00
12	Centrum Multivitamin - Adults Under 50	1	pill	Pill	Amazon	200	CHF12.48	CHF0.06	200	0	0.0	0.00
13	Protein Powder, Impact Whey Isolate	70	g	Powder	myprotein	5000	CHF120.00	CHF1.68	71	288	2.8	58.80
	Total						CHF179.14	CHF2.15		2220	230.0	180.87
	Target									1931	193.0	193.00
	% Reached									115%	119%	94%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1931	2220		115%
Carbohydrates (g)	193	230		119%
Protein (g)	193	180.87		94%
Total Fat (g)	43	75.36		175%
Saturated Fat (g)	0	13.73
Monounsaturated Fat (g)	0	15.19
Polyunsaturated Fat (g)	2.89	37.51	22.22	1298%
Omega-3 Fatty Acids (g)	1.67	4.41	8.88	264%
Omega-6 Fatty Acids (g)	3.86	33.1	8.88	858%
Total Fiber (g)	28	53.4		191%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	20681	10000	689%
Vitamin B6 (mg)	1.3	3.9	100	298%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	250	101	2000	40%
Vitamin D (IU)	1500	622	4000	41%
Vitamin E (IU)	20	36	400	178%
Vitamin K (ug)	120	172		143%
Thiamin (mg)	1.2	3.38		282%
Riboflavin (mg)	1.3	3.866		297%
Niacin (mg)	16	30.707	35	192%
Folate (ug)	400	1272	1000	318%
Pantothenic Acid (mg)	5	13.483		270%
Biotin (ug)	30	30		100%
Choline (mg)	550	623.53	3500	113%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.91	1.22	2.5	134%
Chloride (g)	2.3	2.53	3.6	110%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	4.337	10	482%
Iodine (ug)	150	150	1100	100%
Iron (mg)	9	37.212	15.3	413%
Magnesium (mg)	455	1287.9	910	283%
Manganese (mg)	2.3	11.453	11	498%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	2.18	4	311%
Potassium (g)	2.4	7.637		318%
Selenium (ug)	55	128	400	234%
Sodium (g)	1.2	1.221	2.3	102%
Sulfur (g)	2	3.54		177%
Zinc (mg)	9	26.7925	13.5	298%

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Parent Recipes:	Author	Last Updated	Created
Rice and beans	isaackotlicky@gmail.com	14 May '14	26 Jul '18
This recipe	brugor	26 Jul '18	26 Jul '18

brugor's beans and rice (WIP)

Nutrition Facts

Nutrient Profile: brugor's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)Change

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