| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 100 | g | Egg, whole, cooked, poached | $1.67 | |
| 30 | g | Whey protein isolate | $0.71 | Amazon |
| 60 | ml | Milk, whole, 3.25% milkfat, with added vitamin D | $0.36 | |
| 70 | g | Oats | $0.70 | |
| 20 | g | Oat bran, raw | $0.20 | |
| 24 | g | Cocoa, dry powder, unsweetened | $0.20 | |
| 14 | g | Spices, cinnamon, ground | $0.06 | |
| 1 | pill | Optimum Nutrition Opti-Men Multivitamin | $0.15 | |
Amounts for: Total Daily Cost: | $4.05 | Add Ingredients to Amazon Cart | ||
| Calcium 51% | • | Vitamin A 134% |
| Chloride 2% | • | Vitamin B6 1308% |
| Chromium 114% | • | Vitamin B12 1430% |
| Copper 248% | • | Vitamin C 112% |
| Iodine 33% | • | Vitamin D 17% |
| Iron 133% | • | Vitamin E 341% |
| Magnesium 88% | • | Vitamin K 26% |
| Manganese 419% | • | Thiamin 2154% |
| Molybdenum 59% | • | Riboflavin 1976% |
| Phosphorus 144% | • | Niacin 167% |
| Potassium 33% | • | Folate 74% |
| Selenium 204% | • | Pantothenic Acid 562% |
| Sodium 25% | • | Biotin 333% |
| Sulfur 76% | • | Choline 47% |
| Zinc 153% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 713 | 36% | |
| Carbohydrates (g) | 250 | 91.5 | 37% | |
| Protein (g) | 85 | 59.44 | 70% | |
| Total Fat (g) | 65 | 22.14 | 34% | |
| Saturated Fat (g) | 7.33 | |||
| Monounsaturated Fat (g) | 7.26 | |||
| Polyunsaturated Fat (g) | 4.46 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 0.2 | 12% | |
| Omega-6 Fatty Acids (g) | 17 | 3.96 | 23% | |
| Total Fiber (g) | 28 | 25.9 | 93% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 386.204 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 4010 | 10000 | 134% |
| Vitamin B6 (mg) | 1.3 | 17 | 100 | 1308% |
| Vitamin B12 (ug) | 2.4 | 34.3 | 1430% | |
| Vitamin C (mg) | 90 | 101 | 2000 | 112% |
| Vitamin D (IU) | 600 | 103 | 4000 | 17% |
| Vitamin E (IU) | 20 | 68 | 1000 | 341% |
| Vitamin K (ug) | 120 | 31 | 26% | |
| Thiamin (mg) | 1.2 | 25.849 | 2154% | |
| Riboflavin (mg) | 1.3 | 25.693 | 1976% | |
| Niacin (mg) | 16 | 26.687 | 35 | 167% |
| Folate (ug) | 400 | 296 | 1000 | 74% |
| Pantothenic Acid (mg) | 5 | 28.105 | 562% | |
| Biotin (ug) | 30 | 100 | 333% | |
| Choline (mg) | 550 | 256.873 | 3500 | 47% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.51 | 2.5 | 51% |
| Chloride (g) | 2.3 | 0.037 | 3.6 | 2% |
| Chromium (ug) | 35 | 40 | 114% | |
| Copper (mg) | 0.9 | 2.229 | 10 | 248% |
| Iodine (ug) | 150 | 50 | 1100 | 33% |
| Iron (mg) | 8 | 10.6452 | 45 | 133% |
| Magnesium (mg) | 420 | 368.8 | 88% | |
| Manganese (mg) | 2.3 | 9.63 | 11 | 419% |
| Molybdenum (ug) | 45 | 27 | 2000 | 59% |
| Phosphorus (g) | 0.7 | 1.007 | 4 | 144% |
| Potassium (g) | 3.5 | 1.169 | 33% | |
| Selenium (ug) | 55 | 112 | 400 | 204% |
| Sodium (g) | 1.5 | 0.382 | 2.3 | 25% |
| Sulfur (g) | 2 | 1.52 | 76% | |
| Zinc (mg) | 11 | 16.8036 | 40 | 153% |
