Name: Copy of edit of ctsv aus
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g =homebrand rolled oats; 70g =homebrand raw Sugar; 20g =homebrand unsalted roasted peanuts; 35g =bob's red mill organic golden flaxseed; 25g =homebrand chocolate cocoa powder; 5g =homebrand Iodized cooking Salt; 15g =Lecithin Granules; 3.5g =potassium chloride; 1.3g =Calcium Carbonate; 0.66pill =Nature Made Multi for him No Iron; 80g =Soy protein isolate natutal; 500ml Water; 20ml =homebrand Canola Oil; 5.2g potassium chloride

Amount		Ingredient	$ / day	Source
150	g	=homebrand rolled oats	$0.26	woolies
70	g	=homebrand raw Sugar	$0.08	woolies
20	g	=homebrand unsalted roasted peanuts	$0.12	woolies
35	g	=bob's red mill organic golden flaxseed	$0.31	iherb
25	g	=homebrand chocolate cocoa powder	$0.29	woolies
5	g	=homebrand Iodized cooking Salt	$0.01	woolies
15	g	=Lecithin Granules	$0.37	woolies
3.5	g	=potassium chloride	$0.02	iherb
1.3	g	=Calcium Carbonate	$0.02	iherb
0.66	pill	=Nature Made Multi for him No Iron	$0.07	iHerb
80	g	=Soy protein isolate natutal	$0.60	bulknutrients
500	ml	Water	$0.00	Kitchen
20	ml	=homebrand Canola Oil	$0.05	woolies
5.2	g	potassium chloride	$0.03	iherb
Amounts for: Total Daily Cost:			$2.22	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

40% Carb, 25% Protein, 35% Fat

Calories1789

% Daily Values*

72%

Total Carbohydrate179g

142%

Dietary Fiber 40g

133%

Protein113g

109%

Total Fat71g

Saturated Fat14g

Monounsaturated Fat25g

Polyunsaturated Fat17g

670%

Omega-3 Fatty Acids11g

109%

Omega-6 Fatty Acids19g

Cholesterol0mg

Calcium 99%	•	Vitamin A 55%
Chloride 132%	•	Vitamin B6 237%
Chromium 226%	•	Vitamin B12 495%
Copper 414%	•	Vitamin C 132%
Iodine 245%	•	Vitamin D 110%
Iron 149%	•	Vitamin E 185%
Magnesium 150%	•	Vitamin K 98%
Manganese 473%	•	Thiamin 233%
Molybdenum 110%	•	Riboflavin 108%
Phosphorus 227%	•	Niacin 119%
Potassium 178%	•	Folate 103%
Selenium 174%	•	Pantothenic Acid 185%
Sodium 152%	•	Biotin 73%
Sulfur 112%	•	Choline 100%
Zinc 177%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 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	=homebrand rolled oats	150	g	Powder	woolies	750	$1.28	$0.26	5	573	82.8	20.10
2	=homebrand raw Sugar	70	g	Powder	woolies	1000	$1.17	$0.08	14	284	70.0	0.00
3	=homebrand unsalted roasted peanuts	20	g	Powder	woolies	350	$2.14	$0.12	18	128	2.8	5.02
4	=bob's red mill organic golden flaxseed	35	g	Powder	iherb	680	$5.96	$0.31	19	158	12.3	7.00
5	=homebrand chocolate cocoa powder	25	g	Powder	woolies	375	$4.39	$0.29	15	96	6.8	5.30
6	=homebrand Iodized cooking Salt	5	g	Powder	woolies	1000	$1.17	$0.01	200	0	0.0	0.00
7	=Lecithin Granules	15	g	Powder	woolies	250	$6.12	$0.37	17	97	3.5	1.02
8	=potassium chloride	3.5	g	Powder	iherb	200	$1.16	$0.02	57	0	0.0	0.00
9	=Calcium Carbonate	1.3	g	Powder	iherb	340	$5.72	$0.02	262	0	0.0	0.00
10	=Nature Made Multi for him No Iron	0.66	pill	Pill	iHerb	90	$9.80	$0.07	136	0	0.0	0.00
11	=Soy protein isolate natutal	80	g	Powder	bulknutrients	10000	$74.50	$0.60	125	291	1.1	74.67
12	Water	500	ml	Liquid	Kitchen	1000	$0.00	$0.00	2	0	0.0	0.00
13	=homebrand Canola Oil	20	ml	Liquid	woolies	2000	$4.69	$0.05	100	162	0.0	0.00
14	potassium chloride	5.2	g	Powder	iherb	200	$1.16	$0.03	38	0	0.0	0.00
	Total						$119.26	$2.22		1789	179.2	113.11
	Target									2000	250.0	85.00
	% Reached									89%	72%	133%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1789	89%
Carbohydrates (g)	250	179.2	72%
Protein (g)	85	113.11	133%
Total Fat (g)	65	70.66	109%
Saturated Fat (g)		13.53
Monounsaturated Fat (g)		24.5
Polyunsaturated Fat (g)		17
Omega-3 Fatty Acids (g)	1.6	10.72	670%
Omega-6 Fatty Acids (g)	17	18.57	109%
Total Fiber (g)	28	39.6	142%
Soluble Fiber (g)		9
Insoluble Fiber (g)		9
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	1650	10000	55%
Vitamin B6 (mg)	1.3	3.1	100	237%
Vitamin B12 (ug)	2.4	11.9		495%
Vitamin C (mg)	90	119	2000	132%
Vitamin D (IU)	600	660	4000	110%
Vitamin E (IU)	20	37	1000	185%
Vitamin K (ug)	120	118		98%
Thiamin (mg)	1.2	2.792		233%
Riboflavin (mg)	1.3	1.41		108%
Niacin (mg)	16	19.1	35	119%
Folate (ug)	400	410	1000	103%
Pantothenic Acid (mg)	5	9.255		185%
Biotin (ug)	30	22		73%
Choline (mg)	550	552.145	3500	100%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.99	2.5	99%
Chloride (g)	2.3	3.047	3.6	132%
Chromium (ug)	35	79		226%
Copper (mg)	0.9	3.73	10	414%
Iodine (ug)	150	368	1100	245%
Iron (mg)	8	11.909	45	149%
Magnesium (mg)	420	628.6		150%
Manganese (mg)	2.3	10.885	11	473%
Molybdenum (ug)	45	50	2000	110%
Phosphorus (g)	0.7	1.587	4	227%
Potassium (g)	3.5	6.232		178%
Selenium (ug)	55	96	400	174%
Sodium (g)	1.5	2.277	2.3	152%
Sulfur (g)	2	2.24		112%
Zinc (mg)	11	19.446	40	177%

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Copy of edit of ctsv aus

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change