Copy of People Chow 3.0.2 - "Tortilla Perfection!" with canola oil & cocoa

Last updated July 29, 2015 Copy
AmountIngredient$ / daySource
402gMasa harina$0.58Walmart
130gNOW Whey Protein Isolate (also comes in smaller sizes)$3.15Bodybuilding.com
23gGNC Mega Men® Sport - Vanilla Bean$0.90GNC
6gNOW Foods Calcium/magnesium 1000/500 mg$0.13supplementwarehouse
6gPotassium Citrate$0.16Amazon
4gIodised Salt$0.00local
2gCholine bitartrate$0.08Amazon
0.5pillNow Foods MK-7 Vitamin K-2$0.07supplementwarehouse
0.5pillNow Foods MK-4 Vitamin K-2$0.04Amazon
0.1gPure Stevia - 1/4 tsp per week$0.01Amazon
5gHershey's Cocoa Powder, Special Dark$0.07Walmart
59mlCanola Oil$0.12Sams Club
0.571gXanthan Gum (4g/week)$0.02Amazon
Amounts for:
Total Daily Cost:
$5.33Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
50% Carb, 25% Protein, 25% Fat
Calories2528
% Daily Values*
102%
Total Carbohydrate322g
138%
Dietary Fiber 39g
102%
Protein160g
104%
Total Fat73g
Saturated Fat8g
Monounsaturated Fat31g
Polyunsaturated Fat16g
207%
Omega-3 Fatty Acids3g
112%
Omega-6 Fatty Acids19g
Cholesterol29mg
Calcium
183%
Vitamin A
240%
Chloride
109%
Vitamin B6
2610%
Chromium
219%
Vitamin B12
1464%
Copper
229%
Vitamin C
214%
Iodine
189%
Vitamin D
108%
Iron
403%
Vitamin E
155%
Magnesium
300%
Vitamin K
146%
Manganese
143%
Thiamin
3138%
Molybdenum
106%
Riboflavin
2689%
Phosphorus
373%
Niacin
209%
Potassium
118%
Folate
136%
Selenium
398%
Pantothenic Acid
839%
Sodium
134%
Biotin
639%
Sulfur
372%
Choline
210%
Zinc
284%
 
* Percent Daily Values are based on "iScrtAznMan'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
Masa harina
402
gPowderWalmart2000
$2.88
$0.58
51467306.737.39
2
NOW Whey Protein Isolate (also comes in smaller sizes)
130
gPowderBodybuilding.com4536
$109.96
$3.15
354942.6115.70
3
GNC Mega Men® Sport - Vanilla Bean
23
gPowderGNC1080
$42.49
$0.90
47839.66.39
4
NOW Foods Calcium/magnesium 1000/500 mg
6
gPowdersupplementwarehouse227
$4.85
$0.13
3800.00.00
5
Potassium Citrate
6
gPowderAmazon1000
$27.00
$0.16
16700.00.00
6
Iodised Salt
4
gPowderlocal1814
$0.98
$0.00
45400.00.00
7
Choline bitartrate
2
gPowderAmazon500
$20.74
$0.08
25000.00.00
8
Now Foods MK-7 Vitamin K-2
0.5
pillPillsupplementwarehouse60
$8.09
$0.07
12000.00.00
9
Now Foods MK-4 Vitamin K-2
0.5
pillPillAmazon100
$7.38
$0.04
20000.00.00
10
Pure Stevia - 1/4 tsp per week
0.1
gPowderAmazon100
$14.96
$0.01
100000.00.00
11
Hershey's Cocoa Powder, Special Dark
5
gPowderWalmart226
$2.98
$0.07
45103.01.00
12
Canola Oil
59
mlLiquidSams Club4732
$9.48
$0.12
804720.00.00
13
Xanthan Gum (4g/week)
0.5714285714285714
gPowderAmazon454
$15.95
$0.02
79420.40.00
Total
$267.74
$5.33
2528322.3160.47
Target
2524316.0158.00
% Reached
100%102%102%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: iScrtAznMan's U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)25242528100%
Carbohydrates (g)316322.3102%
Protein (g)158160.47102%
Total Fat (g)7072.96104%
Saturated Fat (g)07.57
Monounsaturated Fat (g)031.24
Polyunsaturated Fat (g)015.54
Omega-3 Fatty Acids (g)1.63.3207%
Omega-6 Fatty Acids (g)1718.99112%
Total Fiber (g)2838.5138%
Soluble Fiber (g)00.4
Insoluble Fiber (g)00
Cholesterol (mg)028.972
VitaminsTargetRecipeMax%
Vitamin A (IU)3000721410000240%
Vitamin B6 (mg)1.333.91002610%
Vitamin B12 (ug)2.435.11464%
Vitamin C (mg)901932000214%
Vitamin D (IU)6006504000108%
Vitamin E (IU)20311000155%
Vitamin K (ug)120175146%
Thiamin (mg)1.237.6523138%
Riboflavin (mg)1.334.9562689%
Niacin (mg)1633.42135209%
Folate (ug)4005431000136%
Pantothenic Acid (mg)541.929839%
Biotin (ug)30192639%
Choline (mg)5501152.2683500210%
MineralsTargetRecipeMax%
Calcium (g)11.832.5183%
Chloride (g)2.32.4963.6109%
Chromium (ug)3577219%
Copper (mg)0.92.06510229%
Iodine (ug)1502841100189%
Iron (mg)832.21345403%
Magnesium (mg)4201261300%
Manganese (mg)2.33.28811143%
Molybdenum (ug)45482000106%
Phosphorus (g)0.72.6144373%
Potassium (g)3.54.144118%
Selenium (ug)55219400398%
Sodium (g)1.52.012.3134%
Sulfur (g)27.44372%
Zinc (mg)1131.242240284%

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