Complete Foods

Copy of 2potatoes Hacker School - Not Modified Private

by djwhitt
Last updated November 21, 2013 Copy
AmountIngredient$ / daySource
85gTrader Joe's Unflavored Soy Protein$1.50Trader Joe's
75gLight Brown Sugar$0.23Safeway
1gEmergen-C Super Orange$0.03Amazon
20gPotassium Gluconate$0.60Amazon
15gBob's Red Mill Soy Lecithin Granules$0.32Amazon
20gRodelle Baking Cocoa$0.43Amazon
25gBob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)$0.09Amazon
85gOlive Oil$0.36Costco
120gBob's Red Mill Whole Grain Oat Flour$1.88Amazon
2gIodized Salt$0.00local
Amounts for:
Total Daily Cost:
$5.44Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
32% Carb, 18% Protein, 50% Fat
Calories2159
% Daily Values*
Total Carbohydrate173g
Dietary Fiber 24g
Protein95g
Total Fat120g
Saturated Fat18g
Monounsaturated Fat70g
Polyunsaturated Fat26g
Omega-3 Fatty Acids6g
Omega-6 Fatty Acids19g
Cholesterol0mg
Calcium
•Vitamin A
Chloride
•Vitamin B6
Chromium
•Vitamin B12
Copper
•Vitamin C
Iodine
•Vitamin D
Iron
•Vitamin E
Magnesium
•Vitamin K
Manganese
•Thiamin
Molybdenum
•Riboflavin
Phosphorus
•Niacin
Potassium
•Folate
Selenium
•Pantothenic Acid
Sodium
•Biotin
Sulfur
•Choline
Zinc
 
* Percent Daily Values are based on "". 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
Trader Joe's Unflavored Soy Protein
85
gPowderTrader Joe's908
$15.99
$1.50
113220.067.41
2
Light Brown Sugar
75
gPowderSafeway900
$2.79
$0.23
1228173.50.00
3
Emergen-C Super Orange
1
gPowderAmazon260
$8.97
$0.03
26030.70.00
4
Potassium Gluconate
20
gPowderAmazon450
$13.50
$0.60
2300.00.00
5
Bob's Red Mill Soy Lecithin Granules
15
gPowderAmazon1800
$38.62
$0.32
1201140.90.00
6
Rodelle Baking Cocoa
20
gPowderAmazon700
$15.10
$0.43
357911.73.63
7
Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)
25
gPowderAmazon3628
$12.44
$0.09
1451237.34.81
8
Olive Oil
85
gLiquidCostco5670
$24.00
$0.36
677500.00.00
9
Bob's Red Mill Whole Grain Oat Flour
120
gPowderAmazon2492
$39.00
$1.88
2148678.819.50
10
Iodized Salt
2
gPowderlocal500
$0.90
$0.00
25000.00.00
Total
$171.31
$5.44
2159172.995.35
Target
% Reached
Safe Maximum
% Max Reached
Nutrient Profile: Change
MacroTargetRecipeMax%
Calories (kcal)2159
Carbohydrates (g)172.9
Protein (g)95.35
Total Fat (g)120.03
Saturated Fat (g)17.91
Monounsaturated Fat (g)69.51
Polyunsaturated Fat (g)25.56
Omega-3 Fatty Acids (g)6.19
Omega-6 Fatty Acids (g)19.14
Total Fiber (g)24.2
Soluble Fiber (g)7.4
Insoluble Fiber (g)10.8
Cholesterol (mg)0
VitaminsTargetRecipeMax%
Vitamin A (IU)5129
Vitamin B6 (mg)3.5
Vitamin B12 (ug)9
Vitamin C (mg)175
Vitamin D (IU)410
Vitamin E (IU)43
Vitamin K (ug)149
Thiamin (mg)2.833
Riboflavin (mg)2.06
Niacin (mg)24.18
Folate (ug)478
Pantothenic Acid (mg)11.174
Biotin (ug)308
Choline (mg)528.526
MineralsTargetRecipeMax%
Calcium (g)1.11
Chloride (g)1.213
Chromium (ug)60
Copper (mg)4.519
Iodine (ug)152
Iron (mg)36.9292
Magnesium (mg)732.4
Manganese (mg)10.064
Molybdenum (ug)419
Phosphorus (g)1.839
Potassium (g)4.4
Selenium (ug)108
Sodium (g)1.766
Sulfur (g)0.24
Zinc (mg)24.8954

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