Name: Emergency Ration Bar [Shelf Stable]
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 45g Cereals, QUAKER, Quick Oats, Dry; 5g Spinach, powdered (freeze dried); 75g Peanuts (dry roasted/plain); 35g Nuts, almonds; 40g Nuts, walnuts, english; 3portion powdered egg; 1g Spices, cinnamon, ground; 20g Syrups, maple; 3g Salt, table; 40g Real Whole Wheat flour (ground wheat berries); 150g Dried Banana; 5g Psyllium Husk Powder; 2g Potassium chloride; 100g Milk, dry, nonfat, instant, with added vitamin A and vitamin D; 1g Spices, nutmeg, ground; 5g Vanilla extract

Amount		Ingredient	$ / day	Source
45	g	Cereals, QUAKER, Quick Oats, Dry	$0.09	ADLI
5	g	Spinach, powdered (freeze dried)	$0.42	north bay trading
75	g	Peanuts (dry roasted/plain)	$0.83	nuts.com
35	g	Nuts, almonds	$0.77	nuts.com
40	g	Nuts, walnuts, english	$0.79	nuts.com
3	portion	powdered egg	$0.11	Amazon
1	g	Spices, cinnamon, ground	$0.02	nuts.com
20	g	Syrups, maple	$0.59	nuts.com
3	g	Salt, table	$0.01	walmart
40	g	Real Whole Wheat flour (ground wheat berries)	$0.35	nuts.com
150	g	Dried Banana	$0.30	Amazon
5	g	Psyllium Husk Powder	$0.10	Amazon
2	g	Potassium chloride	$0.04	iHerb
100	g	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	$1.72	Amazon
1	g	Spices, nutmeg, ground	$0.16	Amazon
5	g	Vanilla extract	$0.34	Amazon
Amounts for: Total Daily Cost:			$6.63	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

37% Carb, 19% Protein, 44% Fat

Calories2023

% Daily Values*

78%

Total Carbohydrate194g

114%

Dietary Fiber 32g

120%

Protein102g

157%

Total Fat102g

Saturated Fat15g

Monounsaturated Fat40g

Polyunsaturated Fat39g

243%

Omega-3 Fatty Acids4g

202%

Omega-6 Fatty Acids34g

Cholesterol578mg

Calcium 166%	•	Vitamin A 304%
Chloride 41%	•	Vitamin B6 144%
Chromium 784%	•	Vitamin B12 236%
Copper 278%	•	Vitamin C 41%
Iodine 272%	•	Vitamin D 24%
Iron 174%	•	Vitamin E 95%
Magnesium 163%	•	Vitamin K 255%
Manganese 367%	•	Thiamin 149%
Molybdenum 3609%	•	Riboflavin 284%
Phosphorus 322%	•	Niacin 101%
Potassium 147%	•	Folate 129%
Selenium 241%	•	Pantothenic Acid 166%
Sodium 131%	•	Biotin 317%
Sulfur 167%	•	Choline 131%
Zinc 133%

* 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	Cereals, QUAKER, Quick Oats, Dry	45	g	Powder	ADLI	1190	$2.29	$0.09	26	167	30.7	6.17
2	Spinach, powdered (freeze dried)	5	g	Powder	north bay trading	85	$7.20	$0.42	17	14	2.3	1.79
3	Peanuts (dry roasted/plain)	75	g	Powder	nuts.com	454	$5.00	$0.83	6	425	12.1	19.35
4	Nuts, almonds	35	g	Powder	nuts.com	454	$10.00	$0.77	13	203	7.5	7.40
5	Nuts, walnuts, english	40	g	Powder	nuts.com	454	$8.99	$0.79	11	262	5.5	6.09
6	powdered egg	3	portion	Powder	Amazon	312	$11.00	$0.11	104	233	1.7	18.87
7	Spices, cinnamon, ground	1	g	Powder	nuts.com	454	$7.00	$0.02	454	2	0.8	0.04
8	Syrups, maple	20	g	Powder	nuts.com	473	$14.00	$0.59	24	52	13.4	0.01
9	Salt, table	3	g	Powder	walmart	737	$1.96	$0.01	246	0	0.0	0.00
10	Real Whole Wheat flour (ground wheat berries)	40	g	Powder	nuts.com	454	$4.00	$0.35	11	135	28.2	5.82
11	Dried Banana	150	g	Powder	Amazon	100	$0.20	$0.30	1	134	34.3	1.64
12	Psyllium Husk Powder	5	g	Powder	Amazon	680	$13.94	$0.10	136	19	4.4	0.00
13	Potassium chloride	2	g	Powder	iHerb	227	$4.58	$0.04	114	0	0.0	0.00
14	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	100	g	Powder	Amazon	908	$15.60	$1.72	9	358	52.2	35.10
15	Spices, nutmeg, ground	1	g	Powder	Amazon	50	$8.00	$0.16	50	5	0.5	0.06
16	Vanilla extract	5	g	Powder	Amazon	473	$32.00	$0.34	95	14	0.6	0.00
	Total						$145.76	$6.63		2023	194.2	102.33
	Target									2000	250.0	85.00
	% Reached									101%	78%	120%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2023	101%
Carbohydrates (g)	250	194.2	78%
Protein (g)	85	102.33	120%
Total Fat (g)	65	102.2	157%
Saturated Fat (g)		15.32
Monounsaturated Fat (g)		40.31
Polyunsaturated Fat (g)		38.51
Omega-3 Fatty Acids (g)	1.6	3.89	243%
Omega-6 Fatty Acids (g)	17	34.33	202%
Total Fiber (g)	28	31.8	114%
Soluble Fiber (g)		0.7
Insoluble Fiber (g)		7.1
Cholesterol (mg)	0	577.5

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9118	10000	304%
Vitamin B6 (mg)	1.3	1.9	100	144%
Vitamin B12 (ug)	2.4	5.7		236%
Vitamin C (mg)	90	37	2000	41%
Vitamin D (IU)	600	142	4000	24%
Vitamin E (IU)	20	19	1000	95%
Vitamin K (ug)	120	307		255%
Thiamin (mg)	1.2	1.782		149%
Riboflavin (mg)	1.3	3.688		284%
Niacin (mg)	16	16.186	35	101%
Folate (ug)	400	517	1000	129%
Pantothenic Acid (mg)	5	8.303		166%
Biotin (ug)	30	95		317%
Choline (mg)	550	719.391	3500	131%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.66	2.5	166%
Chloride (g)	2.3	0.952	3.6	41%
Chromium (ug)	35	275		784%
Copper (mg)	0.9	2.503	10	278%
Iodine (ug)	150	408	1100	272%
Iron (mg)	8	13.9138	45	174%
Magnesium (mg)	420	686.3		163%
Manganese (mg)	2.3	8.432	11	367%
Molybdenum (ug)	45	1624	2000	3609%
Phosphorus (g)	0.7	2.251	4	322%
Potassium (g)	3.5	5.162		147%
Selenium (ug)	55	132	400	241%
Sodium (g)	1.5	1.97	2.3	131%
Sulfur (g)	2	3.33		167%
Zinc (mg)	11	14.576	40	133%

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Parent Recipes:	Author	Last Updated	Created
Agrovittles: Electric Green Energy Bars v2.0 [Full Spectrum]	tojomo	7 Mar '17	14 Jan '20
This recipe	jizzle	14 Jan '20	14 Jan '20

Emergency Ration Bar [Shelf Stable]

Nutrition Facts

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

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