| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 75 | g | Oat flour | $0.58 | iherb |
| 75 | g | Whey protein | $2.25 | Lushprotein |
| 45 | ml | Olive oil | $0.63 | FairPrice |
| 45 | g | Brown Sugar | $0.19 | Fairprice |
| 25 | g | Flaxseed | $0.32 | Origins |
| 20 | g | Cocoa | $0.59 | Fairprice |
| 15 | g | Lecithin granules | $0.45 | Fairprice |
| 1 | pill | Rainbow Light (men's) | $0.29 | iherb |
| 1 | pill | Potassium Citrate | $0.05 | iherb |
| 1.5 | g | Morton Iodized Table Salt | $0.00 | Cold Storage |
Amounts for: Total Daily Cost: | $5.33 | Add Ingredients to Amazon Cart | ||
| Calcium 25% | • | Vitamin A 167% |
| Chloride 40% | • | Vitamin B6 1943% |
| Chromium 571% | • | Vitamin B12 1042% |
| Copper 375% | • | Vitamin C 134% |
| Iodine 45% | • | Vitamin D 133% |
| Iron 159% | • | Vitamin E 193% |
| Magnesium 78% | • | Vitamin K 132% |
| Manganese 279% | • | Thiamin 2163% |
| Molybdenum 167% | • | Riboflavin 1940% |
| Phosphorus 136% | • | Niacin 171% |
| Potassium 63% | • | Folate 213% |
| Selenium 427% | • | Pantothenic Acid 510% |
| Sodium 80% | • | Biotin 500% |
| Sulfur 11% | • | Choline 80% |
| Zinc 225% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2386 | 1487 | 62% | |
| Carbohydrates (g) | 298 | 119.5 | 40% | |
| Protein (g) | 149 | 79.32 | 53% | |
| Total Fat (g) | 66 | 76.83 | 116% | |
| Saturated Fat (g) | 11.33 | |||
| Monounsaturated Fat (g) | 36.86 | |||
| Polyunsaturated Fat (g) | 14.41 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 6.92 | 432% | |
| Omega-6 Fatty Acids (g) | 17 | 14.27 | 84% | |
| Total Fiber (g) | 28 | 15.7 | 56% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 168.9 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 5000 | 10000 | 167% |
| Vitamin B6 (mg) | 1.3 | 25.3 | 100 | 1943% |
| Vitamin B12 (ug) | 2.4 | 25 | 1042% | |
| Vitamin C (mg) | 90 | 120 | 2000 | 134% |
| Vitamin D (IU) | 600 | 800 | 4000 | 133% |
| Vitamin E (IU) | 20 | 39 | 1000 | 193% |
| Vitamin K (ug) | 120 | 158 | 132% | |
| Thiamin (mg) | 1.2 | 25.953 | 2163% | |
| Riboflavin (mg) | 1.3 | 25.225 | 1940% | |
| Niacin (mg) | 16 | 27.405 | 35 | 171% |
| Folate (ug) | 400 | 852 | 1000 | 213% |
| Pantothenic Acid (mg) | 5 | 25.508 | 510% | |
| Biotin (ug) | 30 | 150 | 500% | |
| Choline (mg) | 550 | 440.556 | 3500 | 80% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.25 | 2.5 | 25% |
| Chloride (g) | 2.3 | 0.91 | 3.6 | 40% |
| Chromium (ug) | 35 | 200 | 571% | |
| Copper (mg) | 0.9 | 3.374 | 10 | 375% |
| Iodine (ug) | 150 | 68 | 1100 | 45% |
| Iron (mg) | 8 | 12.744 | 45 | 159% |
| Magnesium (mg) | 420 | 329.3 | 78% | |
| Manganese (mg) | 2.3 | 6.412 | 11 | 279% |
| Molybdenum (ug) | 45 | 75 | 2000 | 167% |
| Phosphorus (g) | 0.7 | 0.951 | 4 | 136% |
| Potassium (g) | 3.5 | 2.215 | 63% | |
| Selenium (ug) | 55 | 235 | 400 | 427% |
| Sodium (g) | 1.5 | 1.195 | 2.3 | 80% |
| Sulfur (g) | 2 | 0.23 | 11% | |
| Zinc (mg) | 11 | 24.7842 | 40 | 225% |
