Name: Copy of Micro / Macro - Cheap!
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2pill Optimum Nutrition Opti-Women Multivitamin; 2pill NOW Foods Calcium & Magnesium; 23g Potassium Gluconate; 2g MSM Sulfur; 4g Table Salt; 12g Linseed Meal (Flaxseed); 100g Rice protein isolate - natural; 35ml Peanut Oil; 160g Fine Powdered Oats; 100g Raw Sugar; 0portion Banana

Amount		Ingredient	$ / day	Source
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
23	g	Potassium Gluconate	$0.61	iherb
2	g	MSM Sulfur	$0.11	bulk nutrients
4	g	Table Salt	$0.01	Coles/Woolworths
12	g	Linseed Meal (Flaxseed)	$0.13	Coles/Woolworths
100	g	Rice protein isolate - natural	$1.58	Bulk Nutrients
35	ml	Peanut Oil	$0.20	Coles/Woolworths
160	g	Fine Powdered Oats	$1.25	Bulk Nutrients
100	g	Raw Sugar	$0.17	Coles/Woolworths
0	portion	Banana	$0.00
Amounts for: Total Daily Cost:			$4.52	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

47% Carb, 25% Protein, 28% Fat

Calories1704

% Daily Values*

79%

Total Carbohydrate198g

70%

Dietary Fiber 20g

82%

Protein103g

93%

Total Fat52g

Saturated Fat9g

Monounsaturated Fat15g

Polyunsaturated Fat9g

181%

Omega-3 Fatty Acids3g

106%

Omega-6 Fatty Acids18g

Cholesterol0mg

Calcium 118%	•	Vitamin A 167%
Chloride 106%	•	Vitamin B6 1543%
Chromium 343%	•	Vitamin B12 4167%
Copper 238%	•	Vitamin C 278%
Iodine 133%	•	Vitamin D 100%
Iron 234%	•	Vitamin E 539%
Magnesium 148%	•	Vitamin K 73%
Manganese 230%	•	Thiamin 1683%
Molybdenum 156%	•	Riboflavin 1540%
Phosphorus 11%	•	Niacin 127%
Potassium 105%	•	Folate 153%
Selenium 133%	•	Pantothenic Acid 402%
Sodium 101%	•	Biotin 833%
Sulfur 100%	•	Choline 2%
Zinc 141%

* Percent Daily Values are based on "Liamaaa's 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	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
2	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
3	Potassium Gluconate	23	g	Powder	iherb	454	$12.10	$0.61	20	0	0.0	0.00
4	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
5	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
6	Linseed Meal (Flaxseed)	12	g	Powder	Coles/Woolworths	500	$5.21	$0.13	42	55	0.8	2.34
7	Rice protein isolate - natural	100	g	Powder	Bulk Nutrients	5000	$79.00	$1.58	50	373	6.1	81.20
8	Peanut Oil	35	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.20	29	282	0.0	0.00
9	Fine Powdered Oats	160	g	Powder	Bulk Nutrients	5000	$39.00	$1.25	31	614	93.0	19.36
10	Raw Sugar	100	g	Powder	Coles/Woolworths	2000	$3.50	$0.17	20	380	98.1	0.00
11	Banana	0	portion	Paste		6	$0.50	$0.00		0	0.0	0.00
	Total						$194.05	$4.52		1704	197.9	102.90
	Target									2004	251.0	125.00
	% Reached									85%	79%	82%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2004	1704	85%
Carbohydrates (g)	251	197.9	79%
Protein (g)	125	102.9	82%
Total Fat (g)	56	51.8	93%
Saturated Fat (g)		8.96
Monounsaturated Fat (g)		15.33
Polyunsaturated Fat (g)		9.13
Omega-3 Fatty Acids (g)	1.6	2.89	181%
Omega-6 Fatty Acids (g)	17	18.05	106%
Total Fiber (g)	28	19.7	70%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5000	10000	167%
Vitamin B6 (mg)	1.3	20.1	100	1543%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	250	2000	278%
Vitamin D (IU)	600	600	4000	100%
Vitamin E (IU)	20	108	1000	539%
Vitamin K (ug)	120	88		73%
Thiamin (mg)	1.2	20.192		1683%
Riboflavin (mg)	1.3	20.024		1540%
Niacin (mg)	16	20.372	35	127%
Folate (ug)	400	610	1000	153%
Pantothenic Acid (mg)	5	20.12		402%
Biotin (ug)	30	250		833%
Choline (mg)	550	9.444	3500	2%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.18	2.5	118%
Chloride (g)	2.3	2.437	3.6	106%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.144	10	238%
Iodine (ug)	150	200	1100	133%
Iron (mg)	8	18.684	45	234%
Magnesium (mg)	420	622		148%
Manganese (mg)	2.3	5.3	11	230%
Molybdenum (ug)	45	70	2000	156%
Phosphorus (g)	0.7	0.077	4	11%
Potassium (g)	3.5	3.667		105%
Selenium (ug)	55	73	400	133%
Sodium (g)	1.5	1.514	2.3	101%
Sulfur (g)	2	2		100%
Zinc (mg)	11	15.516	40	141%

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Copy of Micro / Macro - Cheap!

Nutrition Facts

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

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