Name: First recipe, first try.
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 306g Yellow Corn Flour; 117g Soy protein isolate; 20g Canola Oil; 0g Coconut Flour; 10.2g Bob's Red Mill Soy Lecithin Granules; 7g Potassium Citrate; 2.5pill Calcium Citrate; 0.25pill Vitamin K supplement; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 1g Iodized Salt

Amount		Ingredient	$ / day	Source
306	g	Yellow Corn Flour	$0.31	Grocery (Walmart)
117	g	Soy protein isolate	$0.81	Honeyville
20	g	Canola Oil	$0.05	Amazon
0	g	Coconut Flour	$0.00	Amazon
10.2	g	Bob's Red Mill Soy Lecithin Granules	$0.18	Amazon
7	g	Potassium Citrate	$0.22	Amazon
2.5	pill	Calcium Citrate	$0.07	Amazon
0.25	pill	Vitamin K supplement	$0.01	Amazon
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
1	g	Iodized Salt	$0.00	Grocery
Amounts for: Total Daily Cost:			$1.68	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

54% Carb, 26% Protein, 20% Fat

Calories1756

% Daily Values*

121%

Total Carbohydrate245g

116%

Dietary Fiber 29g

126%

Protein116g

124%

Total Fat41g

Saturated Fat4g

Monounsaturated Fat15g

Polyunsaturated Fat13g

Omega-3 Fatty Acids2g

Omega-6 Fatty Acids12g

Cholesterol383mg

Calcium 109%	•	Vitamin A 587%
Chloride 112%	•	Vitamin B6 1210%
Chromium 140%	•	Vitamin B12 250%
Copper 493%	•	Vitamin C 120%
Iodine 100%	•	Vitamin D 233%
Iron 236%	•	Vitamin E 115%
Magnesium 171%	•	Vitamin K 177%
Manganese 380%	•	Thiamin 213%
Molybdenum 100%	•	Riboflavin 193%
Phosphorus 264%	•	Niacin 196%
Potassium 78%	•	Folate 196%
Selenium 187%	•	Pantothenic Acid 245%
Sodium 113%	•	Biotin 100%
Sulfur 117%	•	Choline 146%
Zinc 417%

* Percent Daily Values are based on "algreenpanda's U.S. government DRI, female 19-30, Sedentary, Non-Lactating". 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	Yellow Corn Flour	306	g	Powder	Grocery (Walmart)	2000	$2.00	$0.31	7	1105	235.0	21.11
2	Soy protein isolate	117	g	Powder	Honeyville	19976	$137.70	$0.81	171	398	8.7	94.42
3	Canola Oil	20	g	Liquid	Amazon	13852	$33.76	$0.05	693	177	0.0	0.00
4	Coconut Flour	0	g	Powder	Amazon	11350	$47.40	$0.00		0	0.0	0.00
5	Bob's Red Mill Soy Lecithin Granules	10.2	g	Powder	Amazon	1812	$31.99	$0.18	178	77	1.3	0.00
6	Potassium Citrate	7	g	Powder	Amazon	2270	$71.90	$0.22	324	0	0.0	0.00
7	Calcium Citrate	2.5	pill	Powder	Amazon	500	$14.49	$0.07	200	0	0.0	0.00
8	Vitamin K supplement	0.25	pill	Pill	Amazon	200	$7.94	$0.01	800	0	0.0	0.00
9	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
10	Iodized Salt	1	g	Powder	Grocery	0	$0.00	$0.00	0	0	0.0	0.00
	Total						$364.17	$1.68		1756	244.9	115.53
	Target									1472	202.0	92.00
	% Reached									119%	121%	126%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1472	1756	119%
Carbohydrates (g)	202	244.9	121%
Protein (g)	92	115.53	126%
Total Fat (g)	33	41.01	124%
Saturated Fat (g)		3.6
Monounsaturated Fat (g)		15.46
Polyunsaturated Fat (g)		13.2
Omega-3 Fatty Acids (g)	0	1.55
Omega-6 Fatty Acids (g)	0	11.52
Total Fiber (g)	25	28.9	116%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	382.5

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	700	4112	10000	587%
Vitamin B6 (mg)	1.3	15.7	100	1210%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	75	90	2000	120%
Vitamin D (IU)	600	1400	4000	233%
Vitamin E (IU)	30	34	1000	115%
Vitamin K (ug)	90	159		177%
Thiamin (mg)	1.1	2.346		213%
Riboflavin (mg)	1.1	2.123		193%
Niacin (mg)	14	27.452	35	196%
Folate (ug)	400	783	1000	196%
Pantothenic Acid (mg)	5	12.259		245%
Biotin (ug)	30	30		100%
Choline (mg)	425	621.106	3500	146%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.09	2.5	109%
Chloride (g)	2.3	2.569	3.6	112%
Chromium (ug)	25	35		140%
Copper (mg)	0.9	4.433	10	493%
Iodine (ug)	150	150	1100	100%
Iron (mg)	18	42.4515	45	236%
Magnesium (mg)	310	530.1		171%
Manganese (mg)	1.8	6.835	11	380%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.848	4	264%
Potassium (g)	4.7	3.673		78%
Selenium (ug)	55	103	400	187%
Sodium (g)	1.5	1.695	2.3	113%
Sulfur (g)	2	2.34		117%
Zinc (mg)	8	33.382	40	417%

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This recipe	algreenpanda	3 Oct '14	3 Oct '14

First recipe, first try.

Nutrition Facts

Nutrient Profile: algreenpanda's U.S. government DRI, female 19-30, Sedentary, Non-LactatingChange

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Nutrient Profile: algreenpanda's U.S. government DRI, female 19-30, Sedentary, Non-Lactating Change