Copy of People Chow 3.0.1 - masa info from usda site Private

Last updated May 24, 2014 Copy
AmountIngredient$ / daySource
345gCorn flour, masa, unenriched, white $0.63local
55gNow Foods 100% Whey Protein Isolate$1.26Amazon
0gGNC Mega Men® Sport - Vanilla Bean$0.00Amazon
0gNOW Foods Calcium/magnesium 1000/500 mg$0.00Amazon
0gPotassium Citrate$0.00PureBulk, Inc.
4gIodised Salt$0.01local
1.5gCholine bitartrate$0.06Amazon
0gSoybean Oil$0.00Amazon
1pillKirkland Signature Daily Multi$0.03Amazon
50gCanola Oil$0.11Walmart
23gNonfat Dry Milk$0.34Amazon
Amounts for:
Total Daily Cost:
$2.43Add Ingredients
to Amazon Cart

Updated Masa info, from http://ndb.nal.usda.gov/ndb/foods/show/6369

First time doing this, only bought a week's worth of ingredients, so doing el cheapo no-mega-man-sport, no individual vitamin/mineral powders, with multivitimins instead. Increased whey protein by 5g for the protein.

Nutrition Facts

Amount Per Day
54% Carb, 18% Protein, 28% Fat
Calories1997
% Daily Values*
110%
Total Carbohydrate275g
79%
Dietary Fiber 22g
105%
Protein89g
99%
Total Fat64g
Saturated Fat6g
Monounsaturated Fat33g
Polyunsaturated Fat21g
192%
Omega-3 Fatty Acids3g
102%
Omega-6 Fatty Acids17g
Cholesterol15mg
Calcium
126%
Vitamin A
127%
Chloride
107%
Vitamin B6
280%
Chromium
100%
Vitamin B12
250%
Copper
169%
Vitamin C
102%
Iodine
225%
Vitamin D
83%
Iron
288%
Vitamin E
205%
Magnesium
100%
Vitamin K
38%
Manganese
100%
Thiamin
189%
Molybdenum
100%
Riboflavin
157%
Phosphorus
121%
Niacin
160%
Potassium
47%
Folate
150%
Selenium
100%
Pantothenic Acid
200%
Sodium
114%
Biotin
100%
Sulfur
66%
Choline
112%
Zinc
156%
 
* 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
Corn flour, masa, unenriched, white
345
gPowderlocal2200
$3.99
$0.63
61259263.232.02
2
Now Foods 100% Whey Protein Isolate
55
gPowderAmazon4540
$103.84
$1.26
832160.049.11
3
GNC Mega Men® Sport - Vanilla Bean
0
gPowderAmazon1080
$47.98
$0.0000.00.00
4
NOW Foods Calcium/magnesium 1000/500 mg
0
gPowderAmazon227
$9.99
$0.0000.00.00
5
Potassium Citrate
0
gPowderPureBulk, Inc.250
$10.00
$0.0000.00.00
6
Iodised Salt
4
gPowderlocal500
$0.90
$0.01
12500.00.00
7
Choline bitartrate
1.5
gPowderAmazon500
$19.99
$0.06
33300.00.00
8
Soybean Oil
0
gLiquidAmazon907
$6.35
$0.0000.00.00
9
Kirkland Signature Daily Multi
1
pillPillAmazon500
$16.99
$0.03
50000.00.00
10
Canola Oil
50
gLiquidWalmart1278
$2.82
$0.11
264420.00.00
11
Nonfat Dry Milk
23
gPowderAmazon725
$10.61
$0.34
328012.08.00
Total
$233.46
$2.43
1997275.289.12
Target
2000250.085.00
% Reached
100%110%105%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20001997100%
Carbohydrates (g)250275.2110%
Protein (g)8589.12105%
Total Fat (g)6564.399%
Saturated Fat (g)05.84
Monounsaturated Fat (g)032.69
Polyunsaturated Fat (g)2.6820.521765%
Omega-3 Fatty Acids (g)1.63.08192%
Omega-6 Fatty Acids (g)1717.26102%
Total Fiber (g)2822.179%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)014.821
VitaminsTargetRecipeMax%
Vitamin A (IU)3000381710000127%
Vitamin B6 (mg)1.33.6100280%
Vitamin B12 (ug)2.46250%
Vitamin C (mg)90922000102%
Vitamin D (IU)600500400083%
Vitamin E (IU)20411000205%
Vitamin K (ug)1204638%
Thiamin (mg)1.22.269189%
Riboflavin (mg)1.32.035157%
Niacin (mg)1625.63735160%
Folate (ug)4006001000150%
Pantothenic Acid (mg)510200%
Biotin (ug)3030100%
Choline (mg)550615.13500112%
MineralsTargetRecipeMax%
Calcium (g)11.262.5126%
Chloride (g)2.32.4723.6107%
Chromium (ug)3535100%
Copper (mg)0.91.52110169%
Iodine (ug)1503381100225%
Iron (mg)823.071545288%
Magnesium (mg)420420.9100%
Manganese (mg)2.32.311100%
Molybdenum (ug)45452000100%
Phosphorus (g)0.70.8474121%
Potassium (g)3.51.64347%
Selenium (ug)5555400100%
Sodium (g)1.51.7062.3114%
Sulfur (g)21.3166%
Zinc (mg)1117.2140156%

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