Name: Copy of Real food (sweet potatoes)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 38g Seeds, flaxseed; 0.2g Iodized Salt; 98g Hemp seed, hulled; 23g Spinach, raw; 40g Seeds, sunflower seed kernels, dried; 150g Egg, whole, cooked, hard-boiled; 50g Fish, salmon, Atlantic, farmed, cooked, dry heat; 25g Chocolate, dark, 70-85% cacao solids; 58g Cheese, cow (ref: gouda); 58g Cheese, goat, semisoft type; 24g Nuts, almonds; 34g Peppers, sweet, yellow, raw; 150g Sweet potato, cooked, boiled, without skin; 1g Lo Salt

Amount		Ingredient	$ / day	Source
38	g	Seeds, flaxseed	$0.13	Bio-planet
0.2	g	Iodized Salt	$0.00
98	g	Hemp seed, hulled	$2.49	Bio-planet
23	g	Spinach, raw	$0.23	Delhaize
40	g	Seeds, sunflower seed kernels, dried	$0.18	Bio-planet
150	g	Egg, whole, cooked, hard-boiled	$0.74	Aldi
50	g	Fish, salmon, Atlantic, farmed, cooked, dry heat	$0.80	Aldi
25	g	Chocolate, dark, 70-85% cacao solids	$0.63
58	g	Cheese, cow (ref: gouda)	$0.45	Delhaize
58	g	Cheese, goat, semisoft type	$0.83	Aldi
24	g	Nuts, almonds	$0.54	Bio-planet
34	g	Peppers, sweet, yellow, raw	$0.09	Delhaize
150	g	Sweet potato, cooked, boiled, without skin	$0.57	Delhaize
1	g	Lo Salt	$0.01	Delhaize
Amounts for: Total Daily Cost:			$7.68	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

14% Carb, 20% Protein, 66% Fat

Calories2148

% Daily Values*

30%

Total Carbohydrate77g

100%

Dietary Fiber 28g

60%

Protein113g

194%

Total Fat163g

Saturated Fat43g

Monounsaturated Fat43g

Polyunsaturated Fat66g

1152%

Omega-3 Fatty Acids18g

204%

Omega-6 Fatty Acids35g

Cholesterol704mg

Calcium 101%	•	Vitamin A 932%
Chloride 46%	•	Vitamin B6 176%
Chromium 2%	•	Vitamin B12 173%
Copper 449%	•	Vitamin C 101%
Iodine 100%	•	Vitamin D 70%
Iron 260%	•	Vitamin E 190%
Magnesium 286%	•	Vitamin K 101%
Manganese 475%	•	Thiamin 247%
Molybdenum 57%	•	Riboflavin 178%
Phosphorus 472%	•	Niacin 130%
Potassium 101%	•	Folate 100%
Selenium 203%	•	Pantothenic Acid 103%
Sodium 106%	•	Biotin 108%
Sulfur 163%	•	Choline 107%
Zinc 180%

* Percent Daily Values are based on "2024 Keith's Complete". 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	Seeds, flaxseed	38	g	Powder	Bio-planet	1000	$3.50	$0.13	26	203	11.0	6.95
2	Iodized Salt	0.2	g	Powder		737	$1.97	$0.00	3685	0	0.0	0.00
3	Hemp seed, hulled	98	g	Powder	Bio-planet	200	$5.09	$2.49	2	542	8.5	30.93
4	Spinach, raw	23	g	Powder	Delhaize	200	$1.99	$0.23	9	5	0.8	0.66
5	Seeds, sunflower seed kernels, dried	40	g	Powder	Bio-planet	1000	$4.50	$0.18	25	234	8.0	8.31
6	Egg, whole, cooked, hard-boiled	150	g	Pill	Aldi	300	$1.49	$0.74	2	233	1.7	18.87
7	Fish, salmon, Atlantic, farmed, cooked, dry heat	50	g	Paste	Aldi	200	$3.19	$0.80	4	103	0.0	11.05
8	Chocolate, dark, 70-85% cacao solids	25	g	Powder		80	$2.00	$0.63	3	150	11.5	1.95
9	Cheese, cow (ref: gouda)	58	g	Powder	Delhaize	1000	$7.69	$0.45	17	206	1.3	14.47
10	Cheese, goat, semisoft type	58	g	Powder	Aldi	175	$2.49	$0.83	3	211	0.1	12.52
11	Nuts, almonds	24	g	Powder	Bio-planet	1000	$22.50	$0.54	42	139	5.2	5.08
12	Peppers, sweet, yellow, raw	34	g	Powder	Delhaize	1000	$2.59	$0.09	29	9	2.1	0.34
13	Sweet potato, cooked, boiled, without skin	150	g	Powder	Delhaize	500	$1.89	$0.57	3	114	26.6	2.06
14	Lo Salt	1	g	Powder	Delhaize	350	$3.59	$0.01	350	0	0.0	0.00
	Total						$64.48	$7.68		2148	76.7	113.17
	Target									2521	252.0	189.00
	% Reached									85%	30%	60%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2521	2148	85%
Carbohydrates (g)	252	76.7	30%
Protein (g)	189	113.17	60%
Total Fat (g)	84	162.7	194%
Saturated Fat (g)	0	43.07
Monounsaturated Fat (g)	0	42.98
Polyunsaturated Fat (g)	0	66.1
Omega-3 Fatty Acids (g)	1.6	18.44	1152%
Omega-6 Fatty Acids (g)	17	34.64	204%
Total Fiber (g)	28	28	100%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	703.69

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	27946	10000	932%
Vitamin B6 (mg)	1.3	2.3	100	176%
Vitamin B12 (ug)	2.4	4.2		173%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	418	4000	70%
Vitamin E (IU)	20	38	1000	190%
Vitamin K (ug)	120	121		101%
Thiamin (mg)	1.2	2.964		247%
Riboflavin (mg)	1.3	2.32		178%
Niacin (mg)	16	20.749	35	130%
Folate (ug)	400	401	1000	100%
Pantothenic Acid (mg)	5	5.129		103%
Biotin (ug)	30	32		108%
Choline (mg)	550	588.903	3500	107%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	1.054	3.6	46%
Chromium (ug)	35	1		2%
Copper (mg)	0.9	4.04	10	449%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	20.8273	45	260%
Magnesium (mg)	420	1199.6		286%
Manganese (mg)	2.3	10.934	11	475%
Molybdenum (ug)	45	26	2000	57%
Phosphorus (g)	0.7	3.303	4	472%
Potassium (g)	3.5	3.532		101%
Selenium (ug)	55	112	400	203%
Sodium (g)	1.5	1.591	2.3	106%
Sulfur (g)	2	3.26		163%
Zinc (mg)	11	19.842	40	180%

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Parent Recipes:	Author	Last Updated	Created
Real food	trougnouf	17 Sep '16	17 Sep '16
Copy of Real food	trougnouf	17 Sep '16	17 Sep '16
Real food	trougnouf	18 Sep '16	18 Sep '16
Real food (sweet potatoes)	trougnouf	18 Sep '16	15 Jun
This recipe	keith96	15 Jun	15 Jun

Copy of Real food (sweet potatoes)

Nutrition Facts

Nutrient Profile: 2024 Keith's CompleteChange

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Nutrient Profile: 2024 Keith's Complete Change