| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 28 | g | Oat bran, cooked | $0.00 | |
| 100 | g | Oats | $0.00 | |
| 120 | ml | Milk, whole, 3.25% milkfat, with added vitamin D | $0.00 | |
| 5 | g | Fish oil, cod liver | $0.00 | |
| 28 | g | Hemp protein powder | $0.46 | Amazon |
| 30 | g | Now Foods WHEY PROTEIN | $1.16 | Amazon |
| 60 | g | Hershey's Cocoa Powder | $0.00 | |
Amounts for: Total Daily Cost: | $1.61 | Add Ingredients to Amazon Cart | ||
| Calcium 31% | • | Vitamin A 173% |
| Chloride 0% | • | Vitamin B6 37% |
| Chromium 0% | • | Vitamin B12 23% |
| Copper 389% | • | Vitamin C 0% |
| Iodine 0% | • | Vitamin D 2% |
| Iron 240% | • | Vitamin E 18% |
| Magnesium 184% | • | Vitamin K 2% |
| Manganese 423% | • | Thiamin 81% |
| Molybdenum 0% | • | Riboflavin 46% |
| Phosphorus 163% | • | Niacin 38% |
| Potassium 4161% | • | Folate 44% |
| Selenium 28% | • | Pantothenic Acid 41% |
| Sodium 3218% | • | Biotin 0% |
| Sulfur 44% | • | Choline 4% |
| Zinc 112% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 787 | 39% | |
| Carbohydrates (g) | 250 | 112.3 | 45% | |
| Protein (g) | 85 | 74.35 | 87% | |
| Total Fat (g) | 65 | 28.34 | 44% | |
| Saturated Fat (g) | 4.63 | |||
| Monounsaturated Fat (g) | 5.57 | |||
| Polyunsaturated Fat (g) | 3.99 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 0.81 | 51% | |
| Omega-6 Fatty Acids (g) | 17 | 4.39 | 26% | |
| Total Fiber (g) | 28 | 36 | 129% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 40.5 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 5194 | 10000 | 173% |
| Vitamin B6 (mg) | 1.3 | 0.5 | 100 | 37% |
| Vitamin B12 (ug) | 2.4 | 0.5 | 23% | |
| Vitamin C (mg) | 90 | 0 | 2000 | 0% |
| Vitamin D (IU) | 600 | 14 | 4000 | 2% |
| Vitamin E (IU) | 20 | 4 | 1000 | 18% |
| Vitamin K (ug) | 120 | 2 | 2% | |
| Thiamin (mg) | 1.2 | 0.973 | 81% | |
| Riboflavin (mg) | 1.3 | 0.592 | 46% | |
| Niacin (mg) | 16 | 6.068 | 35 | 38% |
| Folate (ug) | 400 | 175 | 1000 | 44% |
| Pantothenic Acid (mg) | 5 | 2.037 | 41% | |
| Biotin (ug) | 30 | 0 | 0% | |
| Choline (mg) | 550 | 24.36 | 3500 | 4% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.31 | 2.5 | 31% |
| Chloride (g) | 2.3 | 0 | 3.6 | 0% |
| Chromium (ug) | 35 | 0 | 0% | |
| Copper (mg) | 0.9 | 3.5 | 10 | 389% |
| Iodine (ug) | 150 | 0 | 1100 | 0% |
| Iron (mg) | 8 | 19.2224 | 45 | 240% |
| Magnesium (mg) | 420 | 772 | 184% | |
| Manganese (mg) | 2.3 | 9.727 | 11 | 423% |
| Molybdenum (ug) | 45 | 0 | 2000 | 0% |
| Phosphorus (g) | 0.7 | 1.143 | 4 | 163% |
| Potassium (g) | 3.5 | 145.62 | 4161% | |
| Selenium (ug) | 55 | 15 | 400 | 28% |
| Sodium (g) | 1.5 | 48.268 | 2.3 | 3218% |
| Sulfur (g) | 2 | 0.89 | 44% | |
| Zinc (mg) | 11 | 12.2824 | 40 | 112% |
