Name: H4.1
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 180g Instant Oats; 150g Soy protein isolate; 0.85g Multi Vitamin Powder; 15g Cocoa, dry powder, unsweetened; 81g Rapsolie; 33g Muscovado sugar; 0.33g Calcium Gluconate; 2.6g Salt med jod; 0.5g Choline bitartrate; 1pill Chromium Picolinate; 0.143pill BIOTIN Optimum Strength; 0.071g VITAMIN B5 POWDER; 0.571pill Solgar Dry Vitamin A 5,000 IU Tablets; 0.143pill Source Naturals, Vitamin K, 500 mcg; 1pill D-Sun; 8g Potassium Citrate; 12g Kakaofibre

Amount		Ingredient	$ / day	Source
180	g	Instant Oats	$3.92	MyProtein
150	g	Soy protein isolate	$15.54	MyProtein
0.85	g	Multi Vitamin Powder	$0.76	Myprotein
15	g	Cocoa, dry powder, unsweetened	$2.39
81	g	Rapsolie	$2.43
33	g	Muscovado sugar	$1.49	Local
0.33	g	Calcium Gluconate	$0.01	Pure Bulk
2.6	g	Salt med jod	$0.02	Dagligvare
0.5	g	Choline bitartrate	$0.20	MyProtein
1	pill	Chromium Picolinate	$0.27	MyProtein
0.143	pill	BIOTIN Optimum Strength	$0.11	Amazon
0.071	g	VITAMIN B5 POWDER	$0.09	Myprotein
0.571	pill	Solgar Dry Vitamin A 5,000 IU Tablets	$0.70	Amazon
0.143	pill	Source Naturals, Vitamin K, 500 mcg	$0.06	Amazon
1	pill	D-Sun	$0.67	Matas
8	g	Potassium Citrate	$1.78	Meinpharmaversand.de
12	g	Kakaofibre	$2.70	Natuzone
Amounts for: Total Daily Cost:			$33.14	Add Ingredients to Amazon Cart

A version with less carbs, more protein and fiber.

Nutrition Facts

Amount Per Day

32% Carb, 26% Protein, 42% Fat

Calories2083

% Daily Values*

67%

Total Carbohydrate177g

143%

Dietary Fiber 38g

107%

Protein142g

174%

Total Fat103g

Saturated Fat10g

Monounsaturated Fat59g

Polyunsaturated Fat31g

333%

Omega-3 Fatty Acids8g

Omega-6 Fatty Acids23g

Cholesterol0mg

Calcium 99%	•	Vitamin A 117%
Chloride 197%	•	Vitamin B6 144%
Chromium 511%	•	Vitamin B12 103%
Copper 376%	•	Vitamin C 104%
Iodine 138%	•	Vitamin D 426%
Iron 337%	•	Vitamin E 224%
Magnesium 213%	•	Vitamin K 180%
Manganese 501%	•	Thiamin 243%
Molybdenum 726%	•	Riboflavin 130%
Phosphorus 300%	•	Niacin 138%
Potassium 213%	•	Folate 165%
Selenium 120%	•	Pantothenic Acid 135%
Sodium 108%	•	Biotin 2879%
Sulfur	•	Choline 99%
Zinc 234%

* 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	180	g	Powder	MyProtein	5000	$109.00	$3.92	28	698	127.3	15.30
2	Soy protein isolate	150	g	Powder	MyProtein	2500	$259.00	$15.54	17	507	11.0	121.03
3	Multi Vitamin Powder	0.85	g	Powder	Myprotein	100	$89.00	$0.76	118	0	0.0	0.00
4	Cocoa, dry powder, unsweetened	15	g	Powder		125	$19.95	$2.39	8	34	8.7	2.94
5	Rapsolie	81	g	Liquid		1000	$30.00	$2.43	12	716	0.0	0.00
6	Muscovado sugar	33	g	Powder	Local	500	$22.50	$1.49	15	117	29.6	0.55
7	Calcium Gluconate	0.33	g	Powder	Pure Bulk	250	$10.75	$0.01	758	0	0.0	0.00
8	Salt med jod	2.6	g	Powder	Dagligvare	1000	$7.00	$0.02	385	0	0.0	0.00
9	Choline bitartrate	0.5	g	Powder	MyProtein	100	$39.00	$0.20	200	0	0.0	0.00
10	Chromium Picolinate	1	pill	Pill	MyProtein	180	$49.00	$0.27	180	0	0.0	0.00
11	BIOTIN Optimum Strength	0.1428571429	pill	Pill	Amazon	120	$90.00	$0.11	840	0	0.0	0.00
12	VITAMIN B5 POWDER	0.07142857143	g	Powder	Myprotein	100	$120.00	$0.09	1400	0	0.0	0.00
13	Solgar Dry Vitamin A 5,000 IU Tablets	0.57143	pill	Pill	Amazon	100	$123.00	$0.70	175	0	0.0	0.00
14	Source Naturals, Vitamin K, 500 mcg	0.1428571429	pill	Pill	Amazon	200	$90.00	$0.06	1400	0	0.0	0.00
15	D-Sun	1	pill	Pill	Matas	120	$80.00	$0.67	120	0	0.0	0.00
16	Potassium Citrate	8	g	Powder	Meinpharmaversand.de	1000	$223.00	$1.78	125	0	0.0	0.00
17	Kakaofibre	12	g	Powder	Natuzone	200	$45.00	$2.70	17	10	0.1	1.92
	Total						$1406.20	$33.14		2083	176.6	141.75
	Target									2118	265.0	132.00
	% Reached									98%	67%	107%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2118	2083	98%
Carbohydrates (g)	265	176.6	67%
Protein (g)	132	141.75	107%
Total Fat (g)	59	102.6	174%
Saturated Fat (g)	0	10.18
Monounsaturated Fat (g)	0	58.87
Polyunsaturated Fat (g)	0	31.24
Omega-3 Fatty Acids (g)	2.39	7.96	333%
Omega-6 Fatty Acids (g)	0	23.08
Total Fiber (g)	26.4	37.6	143%
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	25	144%
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	40	333	224%
Vitamin K (ug)	75	135		180%
Thiamin (mg)	1.1	2.678		243%
Riboflavin (mg)	1.4	1.821		130%
Niacin (mg)	16	22.067	35	138%
Folate (ug)	200	330		165%
Pantothenic Acid (mg)	6	8.071		135%
Biotin (ug)	50	1440		2879%
Choline (mg)	550	546.97		99%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.8	0.8	8	99%
Chloride (g)	0.8	1.577		197%
Chromium (ug)	40	204		511%
Copper (mg)	1	3.764	5	376%
Iodine (ug)	150	207	600	138%
Iron (mg)	14	47.1189	60	337%
Magnesium (mg)	375	800		213%
Manganese (mg)	2	10.019		501%
Molybdenum (ug)	50	363		726%
Phosphorus (g)	0.7	2.098	3	300%
Potassium (g)	2	4.261		213%
Selenium (ug)	55	66	300	120%
Sodium (g)	2.4	2.584	6	108%
Sulfur (g)	0	3.33
Zinc (mg)	10	23.4032	150	234%

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Parent Recipes:	Author	Last Updated	Created
H4	nissarup	26 Apr '15	15 May '15
This recipe	nissarup	15 May '15	15 May '15

H4.1

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