Name: Fruits Berries Nuts Mini
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Oranges, raw, Florida; 100g Tangerines, (mandarin oranges), raw; 100g Strawberries, raw; 100g Blueberries, raw; 100g Apples, raw, gala, with skin; 100g Avocados, raw, California; 100g Lemons, raw, without peel; 100g Peaches, raw; 100g Mangos, raw; 100g Grapefruit, raw, pink and red, all areas; 100g Kiwifruit, gold, raw; 100g Pomegranates, raw; 100g Nectarines, raw; 100g Cherries, sweet, raw; 100g Nuts, cashew nuts, dry roasted, without salt added; 100g Seeds, flaxseed; 100g Nuts, almonds; 100g Seeds, sunflower seed kernels, dried; 100g Seeds, pumpkin and squash seed kernels, dried; 100g Nuts, brazilnuts, dried, unblanched; 100g Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water; 100g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari); 100g Lentils, mature seeds, cooked, boiled, with salt; 100g Beans, kidney, all types, mature seeds, cooked, boiled, without salt; 100g Lettuce, green leaf, raw; 100g Tomatoes, red, ripe, raw, year round average; 100g Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt; 100g Peppers, sweet, green, raw; 100g Peas, green, cooked, boiled, drained, without salt; 100g Cabbage, chinese (pak-choi), raw

Amount		Ingredient	$ / day	Source
100	g	Oranges, raw, Florida	$2.50
100	g	Tangerines, (mandarin oranges), raw	$5.00
100	g	Strawberries, raw	$14.00
100	g	Blueberries, raw	$18.00
100	g	Apples, raw, gala, with skin	$3.00
100	g	Avocados, raw, California	$22.00
100	g	Lemons, raw, without peel	$18.00
100	g	Peaches, raw	$8.00
100	g	Mangos, raw	$5.00
100	g	Grapefruit, raw, pink and red, all areas	$9.00
100	g	Kiwifruit, gold, raw	$4.00
100	g	Pomegranates, raw	$10.00
100	g	Nectarines, raw	$6.00
100	g	Cherries, sweet, raw	$9.00
100	g	Nuts, cashew nuts, dry roasted, without salt added	$90.00
100	g	Seeds, flaxseed	$35.00
100	g	Nuts, almonds	$100.00
100	g	Seeds, sunflower seed kernels, dried	$8.00
100	g	Seeds, pumpkin and squash seed kernels, dried	$60.00
100	g	Nuts, brazilnuts, dried, unblanched	$100.00
100	g	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	$14.00
100	g	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	$15.00
100	g	Lentils, mature seeds, cooked, boiled, with salt	$12.50
100	g	Beans, kidney, all types, mature seeds, cooked, boiled, without salt	$15.00
100	g	Lettuce, green leaf, raw	$50.00
100	g	Tomatoes, red, ripe, raw, year round average	$3.00
100	g	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	$4.00
100	g	Peppers, sweet, green, raw	$3.00
100	g	Peas, green, cooked, boiled, drained, without salt	$17.00
100	g	Cabbage, chinese (pak-choi), raw	$15.00
100	g	Potatoes, boiled, cooked without skin, flesh, without salt	$2.50
100	g	Buckwheat	$15.00
100	g	Rice, white, medium-grain, cooked	$13.00
100	g	Corn flour, masa, unenriched, white	$16.00
100	g	Mushrooms, white, cooked, boiled, drained, without salt	$20.00
100	g	Mushrooms, oyster, raw	$7.00
100	g	Peppers, hungarian, raw	$3.00
100	g	Beets, raw	$3.00
100	g	Celery, raw	$20.00
100	g	Buckwheat flour, whole-groat	$18.00
100	g	Cucumber, peeled, raw	$3.00
100	g	Brussels sprouts, raw	$15.00
100	g	Cabbage, raw	$3.00
100	g	Mulberries, raw	$40.00
100	g	Onions, sweet, raw	$3.00
100	g	Onions, cooked, boiled, drained, without salt	$3.00
100	g	Spices, ginger, ground	$18.00
100	g	Seeds, sesame seeds, whole, dried	$0.00
Amounts for: Total Daily Cost:			$877.50	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

42% Carb, 13% Protein, 45% Fat

Calories7512

% Daily Values*

341%

Total Carbohydrate852g

749%

Dietary Fiber 210g

309%

Protein263g

618%

Total Fat402g

Saturated Fat61g

Monounsaturated Fat161g

Polyunsaturated Fat148g

1574%

Omega-3 Fatty Acids25g

721%

Omega-6 Fatty Acids123g

Cholesterol0mg

Calcium 313%	•	Vitamin A 684%
Chloride 0%	•	Vitamin B6 730%
Chromium 0%	•	Vitamin B12 0%
Copper 2181%	•	Vitamin C 957%
Iodine 0%	•	Vitamin D 0%
Iron 1263%	•	Vitamin E 418%
Magnesium 943%	•	Vitamin K 559%
Manganese 2609%	•	Thiamin 708%
Molybdenum 0%	•	Riboflavin 425%
Phosphorus 1091%	•	Niacin 508%
Potassium 443%	•	Folate 529%
Selenium 3987%	•	Pantothenic Acid 382%
Sodium 64%	•	Biotin 0%
Sulfur 447%	•	Choline 165%
Zinc 556%

* 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	Container Size	Item Cost	Daily Cost	Days / Unit	Calories (kcal)	Carbs (g)	Protein (g)
1	Oranges, raw, Florida	100	g	Powder	1000	$25.00	$2.50	10	46	11.5	0.70
2	Tangerines, (mandarin oranges), raw	100	g	Powder	1000	$50.00	$5.00	10	53	13.3	0.81
3	Strawberries, raw	100	g	Powder	1000	$140.00	$14.00	10	32	7.7	0.67
4	Blueberries, raw	100	g	Powder	1000	$180.00	$18.00	10	57	14.5	0.74
5	Apples, raw, gala, with skin	100	g	Powder	1000	$30.00	$3.00	10	57	13.7	0.25
6	Avocados, raw, California	100	g	Powder	1000	$220.00	$22.00	10	167	8.6	1.96
7	Lemons, raw, without peel	100	g	Powder	1000	$180.00	$18.00	10	29	9.3	1.10
8	Peaches, raw	100	g	Powder	1000	$80.00	$8.00	10	39	9.5	0.91
9	Mangos, raw	100	g	Powder	1000	$50.00	$5.00	10	60	15.0	0.82
10	Grapefruit, raw, pink and red, all areas	100	g	Powder	1000	$90.00	$9.00	10	42	10.7	0.77
11	Kiwifruit, gold, raw	100	g	Powder	1000	$40.00	$4.00	10	60	14.2	1.23
12	Pomegranates, raw	100	g	Powder	1000	$100.00	$10.00	10	83	18.7	1.67
13	Nectarines, raw	100	g	Powder	1000	$60.00	$6.00	10	44	10.6	1.06
14	Cherries, sweet, raw	100	g	Powder	1000	$90.00	$9.00	10	63	16.0	1.06
15	Nuts, cashew nuts, dry roasted, without salt added	100	g	Powder	1000	$900.00	$90.00	10	574	32.7	15.31
16	Seeds, flaxseed	100	g	Powder	1000	$350.00	$35.00	10	534	28.9	18.29
17	Nuts, almonds	100	g	Powder	1000	$1000.00	$100.00	10	579	21.6	21.15
18	Seeds, sunflower seed kernels, dried	100	g	Powder	1000	$80.00	$8.00	10	584	20.0	20.78
19	Seeds, pumpkin and squash seed kernels, dried	100	g	Powder	1000	$600.00	$60.00	10	559	10.7	30.23
20	Nuts, brazilnuts, dried, unblanched	100	g	Powder	1000	$1000.00	$100.00	10	656	12.3	14.32
21	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	100	g	Powder	1000	$140.00	$14.00	10	138	22.9	7.04
22	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	100	g	Powder	1000	$150.00	$15.00	10	70	1.7	8.19
23	Lentils, mature seeds, cooked, boiled, with salt	100	g	Powder	1000	$125.00	$12.50	10	114	19.5	9.02
24	Beans, kidney, all types, mature seeds, cooked, boiled, without salt	100	g	Powder	1000	$150.00	$15.00	10	127	22.8	8.67
25	Lettuce, green leaf, raw	100	g	Powder	1000	$500.00	$50.00	10	15	2.9	1.36
26	Tomatoes, red, ripe, raw, year round average	100	g	Powder	1000	$30.00	$3.00	10	18	3.9	0.88
27	Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt	100	g	Powder	1000	$40.00	$4.00	10	80	19.6	2.75
28	Peppers, sweet, green, raw	100	g	Powder	1000	$30.00	$3.00	10	20	4.6	0.86
29	Peas, green, cooked, boiled, drained, without salt	100	g	Powder	1000	$170.00	$17.00	10	84	15.6	5.36
30	Cabbage, chinese (pak-choi), raw	100	g	Powder	1000	$150.00	$15.00	10	13	2.2	1.50
31	Potatoes, boiled, cooked without skin, flesh, without salt	100	g	Powder	1000	$25.00	$2.50	10	86	20.0	1.71
32	Buckwheat	100	g	Powder	1000	$150.00	$15.00	10	343	71.5	13.25
33	Rice, white, medium-grain, cooked	100	g	Powder	1000	$130.00	$13.00	10	130	28.6	2.38
34	Corn flour, masa, unenriched, white	100	g	Powder	1000	$160.00	$16.00	10	365	76.3	9.28
35	Mushrooms, white, cooked, boiled, drained, without salt	100	g	Powder	1000	$200.00	$20.00	10	28	5.3	2.17
36	Mushrooms, oyster, raw	100	g	Powder	1000	$70.00	$7.00	10	33	6.1	3.31
37	Peppers, hungarian, raw	100	g	Powder	1000	$30.00	$3.00	10	29	6.7	0.80
38	Beets, raw	100	g	Powder	1000	$30.00	$3.00	10	43	9.6	1.61
39	Celery, raw	100	g	Powder	1000	$200.00	$20.00	10	16	3.0	0.69
40	Buckwheat flour, whole-groat	100	g	Powder	1000	$180.00	$18.00	10	335	70.6	12.62
41	Cucumber, peeled, raw	100	g	Powder	1000	$30.00	$3.00	10	12	2.2	0.59
42	Brussels sprouts, raw	100	g	Powder	1000	$150.00	$15.00	10	43	8.9	3.38
43	Cabbage, raw	100	g	Powder	1000	$30.00	$3.00	10	25	5.8	1.28
44	Mulberries, raw	100	g	Powder	1000	$400.00	$40.00	10	43	9.8	1.44
45	Onions, sweet, raw	100	g	Powder	1000	$30.00	$3.00	10	32	7.5	0.80
46	Onions, cooked, boiled, drained, without salt	100	g	Powder	1000	$30.00	$3.00	10	44	10.2	1.36
47	Spices, ginger, ground	100	g	Powder	1000	$180.00	$18.00	10	335	71.6	8.98
48	Seeds, sesame seeds, whole, dried	100	g	Powder	0	$0.00	$0.00	0	573	23.4	17.73
	Total					$8775.00	$877.50		7512	852.2	262.84
	Target								2000	250.0	85.00
	% Reached								376%	341%	309%
	Safe Maximum								0	0.0	0.00
	% Max Reached								N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	7512	376%
Carbohydrates (g)	250	852.2	341%
Protein (g)	85	262.84	309%
Total Fat (g)	65	401.7	618%
Saturated Fat (g)		61.04
Monounsaturated Fat (g)		160.75
Polyunsaturated Fat (g)		148.03
Omega-3 Fatty Acids (g)	1.6	25.18	1574%
Omega-6 Fatty Acids (g)	17	122.57	721%
Total Fiber (g)	28	209.8	749%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	20518	10000	684%
Vitamin B6 (mg)	1.3	9.5	100	730%
Vitamin B12 (ug)	2.4	0		0%
Vitamin C (mg)	90	862	2000	957%
Vitamin D (IU)	600	1	4000	0%
Vitamin E (IU)	20	84	1000	418%
Vitamin K (ug)	120	670		559%
Thiamin (mg)	1.2	8.492		708%
Riboflavin (mg)	1.3	5.522		425%
Niacin (mg)	16	81.228	35	508%
Folate (ug)	400	2114	1000	529%
Pantothenic Acid (mg)	5	19.088		382%
Biotin (ug)	30	0		0%
Choline (mg)	550	905	3500	165%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	3.13	2.5	313%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	19.626	10	2181%
Iodine (ug)	150	0	1100	0%
Iron (mg)	8	101.07	45	1263%
Magnesium (mg)	420	3960		943%
Manganese (mg)	2.3	60.014	11	2609%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	7.635	4	1091%
Potassium (g)	3.5	15.499		443%
Selenium (ug)	55	2193	400	3987%
Sodium (g)	1.5	0.965	2.3	64%
Sulfur (g)	2	8.94		447%
Zinc (mg)	11	61.19	40	556%

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Parent Recipes:	Author	Last Updated	Created
Fruits Berries Nuts	fata42morgana	28 Jul '16	30 Jul '16
Fruits Vegetables Berries Beans Mushrooms Seeds Nuts + Minerals	thatkotov	2 Aug '16	11 Aug '16
This recipe	thatkotov	6 May '17	11 Aug '16
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Fruits Berries Nuts Mini Private

Nutrition Facts

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

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Fruits Berries Nuts Mini Private

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