Name: Cheap local smoothie
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 78g Peanuts, all types, dry-roasted, with salt; 472g Sweet potato, raw, unprepared; 3500ml Water, tap, municipal; 50g Kale, raw; 50g Collards, raw; 4g Oil, sunflower, linoleic (less than 60%); 6g Seeds, flaxseed; 265g Wheat flour, whole-grain; 3g Supplements Studio Daily Vegan Whole Food Multivitamin Plus for Men & Women, No Iron

Amount		Ingredient	$ / day	Source
78	g	Peanuts, all types, dry-roasted, with salt	$0.34	local
472	g	Sweet potato, raw, unprepared	$0.91	local
3500	ml	Water, tap, municipal	$0.00
50	g	Kale, raw	$0.11	local
50	g	Collards, raw	$0.11	local
4	g	Oil, sunflower, linoleic (less than 60%)	$0.02	local
6	g	Seeds, flaxseed	$0.05	local
265	g	Wheat flour, whole-grain	$0.29	local
3	g	Supplements Studio Daily Vegan Whole Food Multivitamin Plus for Men & Women, No Iron	$0.78	amazon
Amounts for: Total Daily Cost:			$2.60	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

63% Carb, 13% Protein, 24% Fat

Calories1871

% Daily Values*

Total Carbohydrate311g

143%

Dietary Fiber 54g

Protein66g

Total Fat53g

Saturated Fat7g

Monounsaturated Fat22g

Polyunsaturated Fat19g

101%

Omega-3 Fatty Acids2g

101%

Omega-6 Fatty Acids17g

Cholesterol0mg

Calcium 377%	•	Vitamin A 2533%
Chloride	•	Vitamin B6 2116%
Chromium 286%	•	Vitamin B12 583%
Copper 443%	•	Vitamin C 232%
Iodine 100%	•	Vitamin D 333%
Iron 194%	•	Vitamin E 164%
Magnesium 229%	•	Vitamin K 587%
Manganese 714%	•	Thiamin 435%
Molybdenum 113%	•	Riboflavin 1995%
Phosphorus 221%	•	Niacin 327%
Potassium 103%	•	Folate 275%
Selenium 418%	•	Pantothenic Acid 734%
Sodium	•	Biotin 500%
Sulfur	•	Choline 38%
Zinc 241%

* Percent Daily Values are based on "gotlead's U.S. government DRI, male 19-50, 1800 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	Peanuts, all types, dry-roasted, with salt	78	g	Powder	local	978	$4.23	$0.34	13	456	16.8	18.47
2	Sweet potato, raw, unprepared	472	g	Powder	local	454	$0.88	$0.91	1	406	95.0	7.41
3	Water, tap, municipal	3500	ml	Powder		0	$0.00	$0.00	0	0	0.0	0.00
4	Kale, raw	50	g	Powder	local	454	$0.98	$0.11	9	25	4.4	2.14
5	Collards, raw	50	g	Powder	local	454	$0.98	$0.11	9	16	2.7	1.51
6	Oil, sunflower, linoleic (less than 60%)	4	g	Powder	local	1344	$5.44	$0.02	336	35	0.0	0.00
7	Seeds, flaxseed	6	g	Powder	local	907	$6.98	$0.05	151	32	1.7	1.10
8	Wheat flour, whole-grain	265	g	Powder	local	2270	$2.49	$0.29	9	901	190.7	35.01
9	Supplements Studio Daily Vegan Whole Food Multivitamin Plus for Men & Women, No Iron	3	g	Powder	amazon	90	$23.47	$0.78	30	0	0.0	0.00
	Total						$45.45	$2.60		1871	311.3	65.63
	Target									1899	0.0	0.00
	% Reached									99%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A

Macro	Target	Recipe	%
Calories (kcal)	1899	1871	99%
Carbohydrates (g)	0	311.3
Protein (g)	0	65.63
Total Fat (g)	0	52.9
Saturated Fat (g)	0	7.3
Monounsaturated Fat (g)	0	22.28
Polyunsaturated Fat (g)	0	19
Omega-3 Fatty Acids (g)	1.7	1.72	101%
Omega-6 Fatty Acids (g)	17	17.25	101%
Total Fiber (g)	38	54.2	143%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	75991		2533%
Vitamin B6 (mg)	1.3	27.5	100	2116%
Vitamin B12 (ug)	2.4	14		583%
Vitamin C (mg)	90	209	2000	232%
Vitamin D (IU)	600	2000	4000	333%
Vitamin E (IU)	20	33	1000	164%
Vitamin K (ug)	120	705		587%
Thiamin (mg)	1.2	5.221		435%
Riboflavin (mg)	1.3	25.941		1995%
Niacin (mg)	16	52.37		327%
Folate (ug)	400	1102		275%
Pantothenic Acid (mg)	5	36.7		734%
Biotin (ug)	30	150		500%
Choline (mg)	550	210.592	3500	38%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.5	1.89	2.5	377%
Chloride (g)	0	0	3.6
Chromium (ug)	35	100		286%
Copper (mg)	0.9	3.983	10	443%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	15.497	45	194%
Magnesium (mg)	420	963.8		229%
Manganese (mg)	2.3	16.427	11	714%
Molybdenum (ug)	45	51	2000	113%
Phosphorus (g)	0.7	1.544	4	221%
Potassium (g)	3.4	3.502		103%
Selenium (ug)	55	230	400	418%
Sodium (g)	0	0.919	2.3
Sulfur (g)	0	2.11
Zinc (mg)	11	26.5332	40	241%

No reviews yet - why not add the first one?

Add Review

Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	30 Dec '17
PoLent - "Cheapest Complete Food Possible"	SoyFu	5 Jan '18	3 May '22
This recipe	gotlead	5 May '22	3 May '22
Recipes based on this one:
GF Lembas Bread V2	gotlead	17 May '22	17 May '22
GF Lembas Bread V1	gotlead	10 May '22	10 May '22
Lembas Bread V1	gotlead	10 May '22	10 May '22

Cheap local smoothie Private

Nutrition Facts

Nutrient Profile: gotlead's U.S. government DRI, male 19-50, 1800 calories Change

No reviews yet - why not add the first one?

Cheap local smoothie Private

Nutrition Facts

Nutrient Profile: gotlead's U.S. government DRI, male 19-50, 1800 caloriesChange

No reviews yet - why not add the first one?

Submit Feedback

Nutrient Profile: gotlead's U.S. government DRI, male 19-50, 1800 calories Change