| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 280 | g | Masa harina | $2.03 | Amazon |
| 65 | g | Soy protein isolate | $1.02 | Amazon |
| 60 | ml | Extra Virgin Olive Oil | $1.16 | Amazon |
| 40 | g | Chia Seeds | $0.66 | Amazon |
| 20 | g | Oat Flour/Powder | $0.16 | Amazon |
| 5 | pill | AOR Ortho Core | $1.50 | Amazon |
| 3 | g | Iodised Salt | $0.03 | Amazon |
| 3 | g | Potassium chloride | $0.09 | Amazon |
| 2 | g | Choline bitartrate | $0.02 | Amazon |
| 2 | g | Jarrow Formulas, MSM Sulfur Powder | $0.07 | Amazon |
Amounts for: Total Daily Cost: | $6.75 | Add Ingredients to Amazon Cart | ||
| Calcium 103% | • | Vitamin A 114% |
| Chloride 140% | • | Vitamin B6 > 6527% |
| Chromium 239% | • | Vitamin B12 > 22500% |
| Copper 349% | • | Vitamin C 112% |
| Iodine 177% | • | Vitamin D 138% |
| Iron 385% | • | Vitamin E 196% |
| Magnesium 128% | • | Vitamin K 112% |
| Manganese 227% | • | Thiamin 984% |
| Molybdenum 172% | • | Riboflavin 188% |
| Phosphorus 224% | • | Niacin 598% |
| Potassium 106% | • | Folate 222% |
| Selenium 207% | • | Pantothenic Acid 1710% |
| Sodium 134% | • | Biotin 833% |
| Sulfur 153% | • | Choline 170% |
| Zinc 150% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 2006 | 100% | |
| Carbohydrates (g) | 250 | 250.6 | 100% | |
| Protein (g) | 85 | 89.04 | 105% | |
| Total Fat (g) | 65 | 83.34 | 128% | |
| Saturated Fat (g) | 10.67 | |||
| Monounsaturated Fat (g) | 41.7 | |||
| Polyunsaturated Fat (g) | 16.03 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 7.62 | 476% | |
| Omega-6 Fatty Acids (g) | 17 | 13.01 | 77% | |
| Total Fiber (g) | 28 | 34.1 | 122% | |
| Soluble Fiber (g) | 4.4 | |||
| Insoluble Fiber (g) | 12.1 | |||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 3414 | 10000 | 114% |
| Vitamin B6 (mg) | 1.3 | 84.8 | 100 | > 5000% |
| Vitamin B12 (ug) | 2.4 | 540 | > 5000% | |
| Vitamin C (mg) | 90 | 101 | 2000 | 112% |
| Vitamin D (IU) | 600 | 830 | 4000 | 138% |
| Vitamin E (IU) | 20 | 39 | 1000 | 196% |
| Vitamin K (ug) | 120 | 135 | 112% | |
| Thiamin (mg) | 1.2 | 11.811 | 984% | |
| Riboflavin (mg) | 1.3 | 2.44 | 188% | |
| Niacin (mg) | 16 | 95.658 | 35 | 598% |
| Folate (ug) | 400 | 887 | 1000 | 222% |
| Pantothenic Acid (mg) | 5 | 85.5 | 1710% | |
| Biotin (ug) | 30 | 250 | 833% | |
| Choline (mg) | 550 | 933.725 | 3500 | 170% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.03 | 2.5 | 103% |
| Chloride (g) | 2.3 | 3.228 | 3.6 | 140% |
| Chromium (ug) | 35 | 84 | 239% | |
| Copper (mg) | 0.9 | 3.137 | 10 | 349% |
| Iodine (ug) | 150 | 266 | 1100 | 177% |
| Iron (mg) | 8 | 30.7616 | 45 | 385% |
| Magnesium (mg) | 420 | 537.2 | 128% | |
| Manganese (mg) | 2.3 | 5.218 | 11 | 227% |
| Molybdenum (ug) | 45 | 78 | 2000 | 172% |
| Phosphorus (g) | 0.7 | 1.567 | 4 | 224% |
| Potassium (g) | 3.5 | 3.715 | 106% | |
| Selenium (ug) | 55 | 114 | 400 | 207% |
| Sodium (g) | 1.5 | 2.011 | 2.3 | 134% |
| Sulfur (g) | 2 | 3.07 | 153% | |
| Zinc (mg) | 11 | 16.5371 | 40 | 150% |
