| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 160 | g | Oat Flour/Powder | $0.66 | Bob's Red Mill |
| 100 | g | Soy protein isolate | $1.99 | Amazon |
| 25 | g | Ground Flax Seed | $0.07 | Local |
| 25 | g | Cocoa Powder | $0.00 | Local |
| 2.8 | g | Iodised Salt | $0.01 | local |
| 0.5 | g | sodium ascorbate | $0.00 | |
| 60 | g | Muscovado sugar | $0.60 | Local |
| 1 | g | Calcium Gluconate | $0.04 | Pure Bulk |
| 15 | g | Soy Lecithin Granules | $0.21 | Puritan's Pride |
| 60 | g | Olive Oil | $1.05 | Local |
Amounts for: Total Daily Cost: | $4.63 | Add Ingredients to Amazon Cart | ||
| Calcium 162% | • | Vitamin A 0% |
| Chloride 49% | • | Vitamin B6 36% |
| Chromium 6% | • | Vitamin B12 0% |
| Copper 173% | • | Vitamin C 742% |
| Iodine 94% | • | Vitamin D 0% |
| Iron 159% | • | Vitamin E 50% |
| Magnesium 128% | • | Vitamin K 24% |
| Manganese 399% | • | Thiamin 103% |
| Molybdenum 434% | • | Riboflavin 15% |
| Phosphorus 237% | • | Niacin 21% |
| Potassium 103% | • | Folate 66% |
| Selenium 86% | • | Pantothenic Acid 14% |
| Sodium 97% | • | Biotin 7% |
| Sulfur 18% | • | Choline 586% |
| Zinc 55% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2500 | 2074 | 83% | |
| Carbohydrates (g) | 400 | 179.7 | 45% | |
| Protein (g) | 120 | 116 | 97% | |
| Total Fat (g) | 65 | 100.94 | 155% | |
| Saturated Fat (g) | 12.06 | |||
| Monounsaturated Fat (g) | 35.23 | |||
| Polyunsaturated Fat (g) | 32.17 | |||
| Omega-3 Fatty Acids (g) | 0.75 | 6.64 | 3 | 886% |
| Omega-6 Fatty Acids (g) | 1.5 | 30.2 | 17 | 2013% |
| Total Fiber (g) | 40 | 25.5 | 64% | |
| Soluble Fiber (g) | 4.8 | |||
| Insoluble Fiber (g) | 5.6 | |||
| Cholesterol (mg) | 0 | 0 | 300 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 5000 | 0 | 10000 | 0% |
| Vitamin B6 (mg) | 2 | 0.7 | 100 | 36% |
| Vitamin B12 (ug) | 6 | 0 | 0% | |
| Vitamin C (mg) | 60 | 445 | 2000 | 742% |
| Vitamin D (IU) | 400 | 0 | 4000 | 0% |
| Vitamin E (IU) | 30 | 15 | 1500 | 50% |
| Vitamin K (ug) | 80 | 19 | 24% | |
| Thiamin (mg) | 1.5 | 1.545 | 103% | |
| Riboflavin (mg) | 1.7 | 0.26 | 15% | |
| Niacin (mg) | 20 | 4.192 | 35 | 21% |
| Folate (ug) | 400 | 263 | 1000 | 66% |
| Pantothenic Acid (mg) | 10 | 1.445 | 14% | |
| Biotin (ug) | 300 | 20 | 7% | |
| Choline (mg) | 550 | 3220.515 | 3500 | 586% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.62 | 2.5 | 162% |
| Chloride (g) | 3.4 | 1.68 | 49% | |
| Chromium (ug) | 120 | 8 | 600 | 6% |
| Copper (mg) | 2 | 3.452 | 10 | 173% |
| Iodine (ug) | 150 | 141 | 1100 | 94% |
| Iron (mg) | 18 | 28.7 | 45 | 159% |
| Magnesium (mg) | 400 | 510.7 | 128% | |
| Manganese (mg) | 2 | 7.975 | 11 | 399% |
| Molybdenum (ug) | 75 | 325 | 2000 | 434% |
| Phosphorus (g) | 1 | 2.372 | 4 | 237% |
| Potassium (g) | 3.5 | 3.616 | 6 | 103% |
| Selenium (ug) | 70 | 60 | 400 | 86% |
| Sodium (g) | 2.4 | 2.334 | 2.4 | 97% |
| Sulfur (g) | 2 | 0.37 | 18% | |
| Zinc (mg) | 15 | 8.2283 | 40 | 55% |
