Name: Copy of Corn and bean pudding (EU RDI, links to amazon.de)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 336g Pre-cooked corn meal; 85g Soy flour; 0g Whole sesame seeds; 24g Shredded coconut; 20g Chia seeds; 3g Iodized salt; 0.5g Choline bitartrate; 0pill Kruidvat multi A-Z compleet; 1pill Body Attack Multi Vitamin; 31g Seeds, sesame seed kernels, dried (decorticated)

Amount		Ingredient	€ / day	Source
336	g	Pre-cooked corn meal	€0.64	supermarkt, AH
85	g	Soy flour	€0.37	Amazing Oriental
0	g	Whole sesame seeds	€0.00	Amazing Oriental
24	g	Shredded coconut	€0.16	ATCO
20	g	Chia seeds	€0.13	PitEnPit
3	g	Iodized salt	€0.00	supermarkt
0.5	g	Choline bitartrate	€0.03	MyProtein
0	pill	Kruidvat multi A-Z compleet	€0.00	Kruidvat
1	pill	Body Attack Multi Vitamin	€0.08	Body Attack
31	g	Seeds, sesame seed kernels, dried (decorticated)	€0.00
Amounts for: Total Daily Cost:			€1.40	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

56% Carb, 14% Protein, 30% Fat

Calories2000

% Daily Values*

103%

Total Carbohydrate272g

172%

Dietary Fiber 43g

65%

Protein69g

91%

Total Fat64g

Saturated Fat20g

Monounsaturated Fat15g

Polyunsaturated Fat26g

141%

Omega-3 Fatty Acids5g

132%

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 68%	•	Vitamin A 138%
Chloride 216%	•	Vitamin B6 177%
Chromium 100%	•	Vitamin B12 100%
Copper 490%	•	Vitamin C 101%
Iodine 185%	•	Vitamin D 100%
Iron 181%	•	Vitamin E 106%
Magnesium 200%	•	Vitamin K 313%
Manganese 354%	•	Thiamin 214%
Molybdenum 100%	•	Riboflavin 137%
Phosphorus 177%	•	Niacin 155%
Potassium 119%	•	Folate 149%
Selenium 154%	•	Pantothenic Acid 138%
Sodium 114%	•	Biotin 100%
Sulfur 184%	•	Choline 127%
Zinc 218%

* Percent Daily Values are based on "ploki's EU RDI/RDA". 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	Pre-cooked corn meal	336	g	Powder	supermarkt, AH	1000	€1.89	€0.64	3	1174	246.0	26.21
2	Soy flour	85	g	Powder	Amazing Oriental	500	€2.15	€0.37	6	379	13.6	31.45
3	Whole sesame seeds	0	g	Powder	Amazing Oriental	1000	€8.65	€0.00		0	0.0	0.00
4	Shredded coconut	24	g	Powder	ATCO	500	€3.35	€0.16	21	154	0.8	1.54
5	Chia seeds	20	g	Powder	PitEnPit	2500	€16.50	€0.13	125	97	8.4	3.31
6	Iodized salt	3	g	Powder	supermarkt	1000	€0.35	€0.00	333	0	0.0	0.00
7	Choline bitartrate	0.5	g	Powder	MyProtein	100	€5.49	€0.03	200	0	0.0	0.00
8	Kruidvat multi A-Z compleet	0	pill	Pill	Kruidvat	120	€4.29	€0.00		0	0.0	0.00
9	Body Attack Multi Vitamin	1	pill	Pill	Body Attack	200	€15.90	€0.08	200	0	0.0	0.00
10	Seeds, sesame seed kernels, dried (decorticated)	31	g	Powder		0	€0.00	€0.00	0	196	3.6	6.34
	Total						€58.57	€1.40		2000	272.4	68.84
	Target									2118	265.0	106.00
	% Reached									94%	103%	65%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2118	2000		94%
Carbohydrates (g)	265	272.4		103%
Protein (g)	106	68.84		65%
Total Fat (g)	71	64.27		91%
Saturated Fat (g)	0	19.76	20
Monounsaturated Fat (g)	0	14.69
Polyunsaturated Fat (g)	0	26.29
Omega-3 Fatty Acids (g)	3.5	4.93	5	141%
Omega-6 Fatty Acids (g)	16	21.17	25	132%
Total Fiber (g)	25	43		172%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	2500	3448	10000	138%
Vitamin B6 (mg)	1.4	2.5	100	177%
Vitamin B12 (ug)	2.5	2.5		100%
Vitamin C (mg)	80	81	2000	101%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	22	23	1500	106%
Vitamin K (ug)	75	235		313%
Thiamin (mg)	1.2	2.564		214%
Riboflavin (mg)	1.4	1.917		137%
Niacin (mg)	16	24.768	35	155%
Folate (ug)	200	297	1000	149%
Pantothenic Acid (mg)	6	8.279		138%
Biotin (ug)	50	50		100%
Choline (mg)	550	699.146	3500	127%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	0.54	2.5	68%
Chloride (g)	0.8	1.725		216%
Chromium (ug)	40	40		100%
Copper (mg)	1	4.898	10	490%
Iodine (ug)	150	277		185%
Iron (mg)	14	25.4036	45	181%
Magnesium (mg)	375	749.2	800	200%
Manganese (mg)	2	7.075	11	354%
Molybdenum (ug)	50	50		100%
Phosphorus (g)	0.7	1.237	4	177%
Potassium (g)	2	2.378	5	119%
Selenium (ug)	55	85	400	154%
Sodium (g)	1	1.141	2	114%
Sulfur (g)	1.5	2.76		184%
Zinc (mg)	10	21.8373	40	218%

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Parent Recipes:	Author	Last Updated	Created
2 $ / day. No artificial Vitamins. Complete nutrition. Very Swedish.	AntonO	26 Mar '15	22 Jun '15
Corn and bean pudding (EU RDI, links to amazon.de)	qwertz	6 Nov '15	26 Sep '17
This recipe	ploki	4 Oct '17	26 Sep '17
Recipes based on this one:
no-name pudding (EU RDI)	ploki	16 May '24	1 Oct '17

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Nutrition Facts

Nutrient Profile: ploki's EU RDI/RDA Change

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Nutrient Profile: ploki's EU RDI/RDA Change