Name: ehe w/Added IRON and Ω Ratio
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 195g Oat Flour/Powder; 335g Maseca Corn Flour; 27g Flaxseed Meal; 4g Iodised Salt; 2g Choline bitartrate; 2g MSM Sulfur Powder; 10g Now Foods Potassium Gluconate (Amazon); 50g Soy Protein; 61g MRM Metabolic Whey, French Vanilla, 5-Pounds; 1pill Nature's Bounty E-400 Iu Natural Pure D-alpha; 1pill Kirkland Signature Maximum Strength Vitamin D3 2000 I.U. 600 Softgels; 1pill Kirkland Vitamin C with Rose Hips and Citrus Bioflavonoid Complex (1000 mg)

Amount		Ingredient	$ / day	Source
195	g	Oat Flour/Powder	$1.02	Amazon
335	g	Maseca Corn Flour	$0.47	local
27	g	Flaxseed Meal	$0.23	Amazon
4	g	Iodised Salt	$0.01	local
2	g	Choline bitartrate	$0.02	Amazon
2	g	MSM Sulfur Powder	$0.11	Amazon
10	g	Now Foods Potassium Gluconate (Amazon)	$0.31	Amazon
50	g	Soy Protein	$1.10	amazon
61	g	MRM Metabolic Whey, French Vanilla, 5-Pounds	$1.26	Amazon
1	pill	Nature's Bounty E-400 Iu Natural Pure D-alpha	$0.09	Amazon
1	pill	Kirkland Signature Maximum Strength Vitamin D3 2000 I.U. 600 Softgels	$0.02	Amazon
1	pill	Kirkland Vitamin C with Rose Hips and Citrus Bioflavonoid Complex (1000 mg)	$0.04	Amazon
Amounts for: Total Daily Cost:			$4.68	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

60% Carb, 24% Protein, 16% Fat

Calories2599

% Daily Values*

164%

Total Carbohydrate399g

151%

Dietary Fiber 42g

127%

Protein155g

87%

Total Fat47g

Saturated Fat5g

Monounsaturated Fat6g

Polyunsaturated Fat6g

402%

Omega-3 Fatty Acids6g

46%

Omega-6 Fatty Acids8g

Cholesterol53mg

Calcium 163%	•	Vitamin A 126%
Chloride 104%	•	Vitamin B6 122%
Chromium 102%	•	Vitamin B12 156%
Copper 321%	•	Vitamin C 1153%
Iodine 187%	•	Vitamin D 375%
Iron 340%	•	Vitamin E 2100%
Magnesium 156%	•	Vitamin K 40%
Manganese 469%	•	Thiamin 227%
Molybdenum 867%	•	Riboflavin 100%
Phosphorus 271%	•	Niacin 150%
Potassium 100%	•	Folate 121%
Selenium 243%	•	Pantothenic Acid 138%
Sodium 143%	•	Biotin 625%
Sulfur 122%	•	Choline 164%
Zinc 180%

* Percent Daily Values are based on "ehesh's 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	Oat Flour/Powder	195	g	Powder	Amazon	2495	$13.04	$1.02	13	788	128.7	29.25
2	Maseca Corn Flour	335	g	Powder	local	1996	$2.80	$0.47	6	1228	256.8	33.50
3	Flaxseed Meal	27	g	Powder	Amazon	1814	$15.56	$0.23	67	144	7.8	4.86
4	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
5	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
6	MSM Sulfur Powder	2	g	Powder	Amazon	200	$11.46	$0.11	100	0	0.0	0.00
7	Now Foods Potassium Gluconate (Amazon)	10	g	Powder	Amazon	454	$14.05	$0.31	45	0	0.0	0.00
8	Soy Protein	50	g	Powder	amazon	907	$19.95	$1.10	18	196	1.8	41.07
9	MRM Metabolic Whey, French Vanilla, 5-Pounds	61	g	Powder	Amazon	2268	$47.01	$1.26	37	242	4.2	46.68
10	Nature's Bounty E-400 Iu Natural Pure D-alpha	1	pill	Pill	Amazon	120	$10.44	$0.09	120	0	0.0	0.00
11	Kirkland Signature Maximum Strength Vitamin D3 2000 I.U. 600 Softgels	1	pill	Pill	Amazon	600	$13.32	$0.02	600	0	0.0	0.00
12	Kirkland Vitamin C with Rose Hips and Citrus Bioflavonoid Complex (1000 mg)	1	pill	Pill	Amazon	500	$19.37	$0.04	500	0	0.0	0.00
	Total						$172.89	$4.68		2599	399.4	155.36
	Target									1947	243.0	122.00
	% Reached									133%	164%	127%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1947	2599	133%
Carbohydrates (g)	243	399.4	164%
Protein (g)	122	155.36	127%
Total Fat (g)	54	47.17	87%
Saturated Fat (g)	0	4.71
Monounsaturated Fat (g)	0	5.66
Polyunsaturated Fat (g)	0	6.43
Omega-3 Fatty Acids (g)	1.6	6.44	402%
Omega-6 Fatty Acids (g)	17	7.8	46%
Total Fiber (g)	28	42.3	151%
Soluble Fiber (g)	0	5.8
Insoluble Fiber (g)	0	6.8
Cholesterol (mg)	0	53.043

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3784	10000	126%
Vitamin B6 (mg)	1.3	1.6	100	122%
Vitamin B12 (ug)	2.4	3.8		156%
Vitamin C (mg)	90	1038	2000	1153%
Vitamin D (IU)	600	2250	4000	375%
Vitamin E (IU)	20	420	1000	2100%
Vitamin K (ug)	120	48		40%
Thiamin (mg)	1.2	2.726		227%
Riboflavin (mg)	1.3	1.303		100%
Niacin (mg)	16	24.079	35	150%
Folate (ug)	400	486	1000	121%
Pantothenic Acid (mg)	5	6.91		138%
Biotin (ug)	30	188		625%
Choline (mg)	550	899.554	3500	164%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.63	2.5	163%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	36		102%
Copper (mg)	0.9	2.89	10	321%
Iodine (ug)	150	281	1100	187%
Iron (mg)	8	27.1971	45	340%
Magnesium (mg)	420	656.8		156%
Manganese (mg)	2.3	10.796	11	469%
Molybdenum (ug)	45	390	2000	867%
Phosphorus (g)	0.7	1.896	4	271%
Potassium (g)	3.5	3.506		100%
Selenium (ug)	55	133	400	243%
Sodium (g)	1.5	2.145	2.3	143%
Sulfur (g)	2	2.45		122%
Zinc (mg)	11	19.7677	40	180%

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This recipe	ehesh	17 Nov '13	17 Nov '13
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Nutrition Facts

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