Name: H4
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 257.143g Instant Oats; 128.571g Soy protein isolate; 40g Muscovado sugar; 25g Cocoa, dry powder, unsweetened; 8g Potassium Citrate; 2.6g Salt med jod; 0.301g Calcium Gluconate; 1g Choline bitartrate; 0.85g Multi Vitamin Powder; 0.05g VITAMIN B5 POWDER; 0.286pill Chromium Picolinate; 0.571pill Solgar Dry Vitamin A 5,000 IU Tablets; 0.143pill BIOTIN Optimum Strength; 0.143pill Source Naturals, Vitamin K, 500 mcg; 30g Rapsolie; 1pill D-Sun

Amount		Ingredient	Dkk / day	Source
257.143	g	Instant Oats	Dkk5.61	MyProtein
128.571	g	Soy protein isolate	Dkk13.32	MyProtein
40	g	Muscovado sugar	Dkk1.80	Local
25	g	Cocoa, dry powder, unsweetened	Dkk3.99
8	g	Potassium Citrate	Dkk1.78	Meinpharmaversand.de
2.6	g	Salt med jod	Dkk0.02	Dagligvare
0.301	g	Calcium Gluconate	Dkk0.01	Pure Bulk
1	g	Choline bitartrate	Dkk0.39	MyProtein
0.85	g	Multi Vitamin Powder	Dkk0.76	Myprotein
0.05	g	VITAMIN B5 POWDER	Dkk0.06	Myprotein
0.286	pill	Chromium Picolinate	Dkk0.08	MyProtein
0.571	pill	Solgar Dry Vitamin A 5,000 IU Tablets	Dkk0.70	Amazon
0.143	pill	BIOTIN Optimum Strength	Dkk0.11	Amazon
0.143	pill	Source Naturals, Vitamin K, 500 mcg	Dkk0.06	Amazon
30	g	Rapsolie	Dkk0.90
1	pill	D-Sun	Dkk0.67	Matas
Amounts for: Total Daily Cost:			Dkk30.26	Add Ingredients to Amazon Cart

The fourth iteration of my DIY Soylent

Everything is available locally in Denmark, where I live, or on the net inside the EU.

The recipe is tuned so it's easiest to make a weeks supply.

It tastes primarily like cocoa, which I like :)

Nutrition Facts

Amount Per Day

48% Carb, 26% Protein, 26% Fat

Calories1896

% Daily Values*

91%

Total Carbohydrate242g

144%

Dietary Fiber 38g

99%

Protein131g

98%

Total Fat58g

Saturated Fat8g

Monounsaturated Fat29g

Polyunsaturated Fat19g

141%

Omega-3 Fatty Acids3g

Omega-6 Fatty Acids16g

Cholesterol0mg

Calcium 100%	•	Vitamin A 117%
Chloride 197%	•	Vitamin B6 153%
Chromium 156%	•	Vitamin B12 103%
Copper 412%	•	Vitamin C 104%
Iodine 139%	•	Vitamin D 426%
Iron 349%	•	Vitamin E 154%
Magnesium 255%	•	Vitamin K 136%
Manganese 658%	•	Thiamin 290%
Molybdenum 1036%	•	Riboflavin 136%
Phosphorus 337%	•	Niacin 145%
Potassium 238%	•	Folate 160%
Selenium 170%	•	Pantothenic Acid 103%
Sodium 100%	•	Biotin 2884%
Sulfur	•	Choline 134%
Zinc 257%

* Percent Daily Values are based on "nissarup's Danmark anbefalede daglige tilførsel (ADT) - Mand". 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	Instant Oats	257.1428571	g	Powder	MyProtein	5000	Dkk109.00	Dkk5.61	19	998	181.8	21.86
2	Soy protein isolate	128.57139	g	Powder	MyProtein	2500	Dkk259.00	Dkk13.32	19	435	9.5	103.74
3	Muscovado sugar	40	g	Powder	Local	500	Dkk22.50	Dkk1.80	13	142	35.9	0.67
4	Cocoa, dry powder, unsweetened	25	g	Powder		125	Dkk19.95	Dkk3.99	5	57	14.5	4.90
5	Potassium Citrate	8	g	Powder	Meinpharmaversand.de	1000	Dkk223.00	Dkk1.78	125	0	0.0	0.00
6	Salt med jod	2.6	g	Powder	Dagligvare	1000	Dkk7.00	Dkk0.02	385	0	0.0	0.00
7	Calcium Gluconate	0.301	g	Powder	Pure Bulk	250	Dkk10.75	Dkk0.01	831	0	0.0	0.00
8	Choline bitartrate	1	g	Powder	MyProtein	100	Dkk39.00	Dkk0.39	100	0	0.0	0.00
9	Multi Vitamin Powder	0.85	g	Powder	Myprotein	100	Dkk89.00	Dkk0.76	118	0	0.0	0.00
10	VITAMIN B5 POWDER	0.05	g	Powder	Myprotein	100	Dkk120.00	Dkk0.06	2000	0	0.0	0.00
11	Chromium Picolinate	0.2857142857	pill	Pill	MyProtein	180	Dkk49.00	Dkk0.08	630	0	0.0	0.00
12	Solgar Dry Vitamin A 5,000 IU Tablets	0.57143	pill	Pill	Amazon	100	Dkk123.00	Dkk0.70	175	0	0.0	0.00
13	BIOTIN Optimum Strength	0.1428571429	pill	Pill	Amazon	120	Dkk90.00	Dkk0.11	840	0	0.0	0.00
14	Source Naturals, Vitamin K, 500 mcg	0.1428571429	pill	Pill	Amazon	200	Dkk90.00	Dkk0.06	1400	0	0.0	0.00
15	Rapsolie	30	g	Liquid		1000	Dkk30.00	Dkk0.90	33	265	0.0	0.00
16	D-Sun	1	pill	Pill	Matas	120	Dkk80.00	Dkk0.67	120	0	0.0	0.00
	Total						Dkk1361.20	Dkk30.26		1896	241.6	131.17
	Target									2118	265.0	132.00
	% Reached									90%	91%	99%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2118	1896	90%
Carbohydrates (g)	265	241.6	91%
Protein (g)	132	131.17	99%
Total Fat (g)	59	58.1	98%
Saturated Fat (g)	0	8.12
Monounsaturated Fat (g)	0	29.45
Polyunsaturated Fat (g)	0	19.14
Omega-3 Fatty Acids (g)	2.39	3.36	141%
Omega-6 Fatty Acids (g)	0	15.76
Total Fiber (g)	26.4	38.1	144%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	2666.66	3127	10000	117%
Vitamin B6 (mg)	1.4	2.1	25	153%
Vitamin B12 (ug)	2.5	2.6		103%
Vitamin C (mg)	80	83		104%
Vitamin D (IU)	200	852	4000	426%
Vitamin E (IU)	17.9	28	333	154%
Vitamin K (ug)	75	102		136%
Thiamin (mg)	1.1	3.188		290%
Riboflavin (mg)	1.4	1.901		136%
Niacin (mg)	16	23.189	35	145%
Folate (ug)	200	321		160%
Pantothenic Acid (mg)	6	6.188		103%
Biotin (ug)	50	1442		2884%
Choline (mg)	550	735.328		134%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	0.8	8	100%
Chloride (g)	0.8	1.577		197%
Chromium (ug)	40	62		156%
Copper (mg)	1	4.124	5	412%
Iodine (ug)	150	208	600	139%
Iron (mg)	14	48.8101	60	349%
Magnesium (mg)	375	954.8		255%
Manganese (mg)	2	13.168		658%
Molybdenum (ug)	50	518		1036%
Phosphorus (g)	0.7	2.356	3	337%
Potassium (g)	2	4.759		238%
Selenium (ug)	55	94	300	170%
Sodium (g)	2.4	2.395	6	100%
Sulfur (g)	0	2.91
Zinc (mg)	10	25.7281	150	257%

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Parent Recipes:	Author	Last Updated	Created
This recipe	nissarup	26 Apr '15	28 Feb '15
Recipes based on this one:
H4.3	nissarup	27 Jun '15	23 May '15
H4.1	nissarup	15 May '15	15 May '15

H4

Nutrition Facts

Nutrient Profile: nissarup's Danmark anbefalede daglige tilførsel (ADT) - MandChange

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Nutrient Profile: nissarup's Danmark anbefalede daglige tilførsel (ADT) - Mand Change