Name: (gov)SnowBoardUtahs Copy of QuidNYC's Superfood for Him
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 223g Organic Blue (Purple) Corn Masa Flour; 20g Navitas Naturals Organic Raw Cacao; 20g Bob's Red Mill Organic Golden Flaxseeds; 0g Bob's Red Mill Chia Seeds; 11g Bob's Red Mill Soy Lecithin Granules; 3.5g Potassium Citrate; 4g Sea Salt; 21ml MCT Oil; 1pill Now Foods Vitamin D-3 & K-2; 1pill Centrum Men Multivitamin SILVER; 20ml Colavita Extra Virgin Olive Oil; 4g Saigon Cinnamon Powder; 132g Whey protein concentrate Novus Life

Amount		Ingredient	$ / day	Source
223	g	Organic Blue (Purple) Corn Masa Flour	$1.18	Amazon
20	g	Navitas Naturals Organic Raw Cacao	$0.54	Amazon (S)
20	g	Bob's Red Mill Organic Golden Flaxseeds	$0.11	Amazon (S)
0	g	Bob's Red Mill Chia Seeds	$0.00	Amazon (S)
11	g	Bob's Red Mill Soy Lecithin Granules	$0.20	Amazon (S)
3.5	g	Potassium Citrate	$0.10	Amazon
4	g	Sea Salt	$0.01	Amazon (S)
21	ml	MCT Oil	$0.40	Amazon
1	pill	Now Foods Vitamin D-3 & K-2	$0.05	Amazon (S)
1	pill	Centrum Men Multivitamin SILVER	$0.05	Amazon
20	ml	Colavita Extra Virgin Olive Oil	$0.25	Amazon
4	g	Saigon Cinnamon Powder	$0.08	Amazon
132	g	Whey protein concentrate Novus Life	$2.04	Novus Life
Amounts for: Total Daily Cost:			$5.01	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

41% Carb, 27% Protein, 32% Fat

Calories1926

% Daily Values*

105%

Total Carbohydrate204g

102%

Dietary Fiber 29g

92%

Protein134g

108%

Total Fat70g

Saturated Fat27g

Monounsaturated Fat20g

Polyunsaturated Fat14g

310%

Omega-3 Fatty Acids5g

42%

Omega-6 Fatty Acids7g

Cholesterol0.273mg

Calcium 66%	•	Vitamin A 117%
Chloride 109%	•	Vitamin B6 552%
Chromium 171%	•	Vitamin B12 4167%
Copper 235%	•	Vitamin C 139%
Iodine 100%	•	Vitamin D 267%
Iron 112%	•	Vitamin E 308%
Magnesium 104%	•	Vitamin K 98%
Manganese 303%	•	Thiamin 70%
Molybdenum 111%	•	Riboflavin 154%
Phosphorus 111%	•	Niacin 155%
Potassium 84%	•	Folate 97%
Selenium 253%	•	Pantothenic Acid 214%
Sodium 106%	•	Biotin 100%
Sulfur 54%	•	Choline 69%
Zinc 194%

* Percent Daily Values are based on "snowboardutah's 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	Organic Blue (Purple) Corn Masa Flour	223	g	Powder	Amazon	22680	$119.94	$1.18	102	814	170.1	20.69
2	Navitas Naturals Organic Raw Cacao	20	g	Powder	Amazon (S)	908	$24.73	$0.54	45	46	11.6	3.92
3	Bob's Red Mill Organic Golden Flaxseeds	20	g	Powder	Amazon (S)	2720	$14.33	$0.11	136	107	5.8	3.66
4	Bob's Red Mill Chia Seeds	0	g	Powder	Amazon (S)	1812	$25.01	$0.00		0	0.0	0.00
5	Bob's Red Mill Soy Lecithin Granules	11	g	Powder	Amazon (S)	1812	$33.75	$0.20	165	83	1.4	0.00
6	Potassium Citrate	3.5	g	Powder	Amazon	1000	$28.96	$0.10	286	0	0.0	0.00
7	Sea Salt	4	g	Powder	Amazon (S)	3628	$9.14	$0.01	907	0	0.0	0.00
8	MCT Oil	21	ml	Liquid	Amazon	2838	$53.90	$0.40	135	179	0.0	0.00
9	Now Foods Vitamin D-3 & K-2	1	pill	Pill	Amazon (S)	120	$5.94	$0.05	120	0	0.0	0.00
10	Centrum Men Multivitamin SILVER	1	pill	Pill	Amazon	250	$13.59	$0.05	250	0	0.0	0.00
11	Colavita Extra Virgin Olive Oil	20	ml	Liquid	Amazon	2011	$24.99	$0.25	101	160	0.0	0.00
12	Saigon Cinnamon Powder	4	g	Powder	Amazon	606	$12.00	$0.08	152	10	2.0	0.16
13	Whey protein concentrate Novus Life	132	g	Powder	Novus Life	4530	$69.95	$2.04	34	528	13.2	105.60
	Total						$436.23	$5.01		1926	204.1	134.03
	Target									1949	195.0	146.00
	% Reached									99%	105%	92%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1949	1926	99%
Carbohydrates (g)	195	204.1	105%
Protein (g)	146	134.03	92%
Total Fat (g)	65	70.48	108%
Saturated Fat (g)		26.9
Monounsaturated Fat (g)		19.91
Polyunsaturated Fat (g)		13.5
Omega-3 Fatty Acids (g)	1.6	4.96	310%
Omega-6 Fatty Acids (g)	17	7.21	42%
Total Fiber (g)	28	28.5	102%
Soluble Fiber (g)		8.1
Insoluble Fiber (g)		20.4
Cholesterol (mg)	0	0.273

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3523	10000	117%
Vitamin B6 (mg)	1.3	7.2	100	552%
Vitamin B12 (ug)	2.4	100		4167%
Vitamin C (mg)	90	126	2000	139%
Vitamin D (IU)	600	1600	4000	267%
Vitamin E (IU)	20	62	1000	308%
Vitamin K (ug)	120	118		98%
Thiamin (mg)	1.2	0.843		70%
Riboflavin (mg)	1.3	1.998		154%
Niacin (mg)	16	24.75	35	155%
Folate (ug)	400	389	1000	97%
Pantothenic Acid (mg)	5	10.69		214%
Biotin (ug)	30	30		100%
Choline (mg)	550	381.291	3500	69%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.66	2.5	66%
Chloride (g)	2.3	2.512	3.6	109%
Chromium (ug)	35	60		171%
Copper (mg)	0.9	2.117	10	235%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	8.9308	45	112%
Magnesium (mg)	420	438		104%
Manganese (mg)	2.3	6.959	11	303%
Molybdenum (ug)	45	50	2000	111%
Phosphorus (g)	0.7	0.775	4	111%
Potassium (g)	3.5	2.957		84%
Selenium (ug)	55	139	400	253%
Sodium (g)	1.5	1.584	2.3	106%
Sulfur (g)	2	1.08		54%
Zinc (mg)	11	21.3172	40	194%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	30 Oct '13
QuidNYC's Superfood for Him	QuidNYC	8 Mar '14	10 Jan '14
SnowBoardUtahs Copy of QuidNYC's Superfood for Him	snowboardutah	10 Jan '14	10 Jan '14
This recipe	snowboardutah	13 Feb '14	10 Jan '14

(gov)SnowBoardUtahs Copy of QuidNYC's Superfood for Him

Nutrition Facts

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

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