| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 300 | g | Fine Powdered Oats | $2.00 | Bulk Powders |
| 80 | g | Whey Protein Concentrate | $1.89 | Bulk Powders |
| 100 | g | LoGI Cane Sugar | $0.48 | Coles |
| 15 | g | Linseed Meal (Flaxseed) | $0.24 | Coles |
| 2 | pill | Lecithin | $0.38 | Coles |
| 3 | g | Table Salt | $0.01 | Coles |
| 6 | g | Potassium Chloride | $0.11 | iHerb |
| 2 | pill | Calcium Carbonate | $0.28 | iHerb |
| 50 | g | Milo | $0.45 | |
| 1000 | ml | Water | $0.00 | |
| 1 | pill | Men's Multi | $0.20 | |
Amounts for: Total Daily Cost: | $6.04 | Add Ingredients to Amazon Cart | ||
| Calcium 211% | • | Vitamin A 67% |
| Chloride 177% | • | Vitamin B6 485% |
| Chromium 71% | • | Vitamin B12 250% |
| Copper 244% | • | Vitamin C 158% |
| Iodine 113% | • | Vitamin D 54% |
| Iron 325% | • | Vitamin E 222% |
| Magnesium 145% | • | Vitamin K 345% |
| Manganese 565% | • | Thiamin 508% |
| Molybdenum 493% | • | Riboflavin 392% |
| Phosphorus 247% | • | Niacin 292% |
| Potassium 136% | • | Folate 99% |
| Selenium 231% | • | Pantothenic Acid 272% |
| Sodium 93% | • | Biotin 700% |
| Sulfur 130% | • | Choline 453% |
| Zinc 224% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 2018 | 101% | |
| Carbohydrates (g) | 250 | 331.8 | 133% | |
| Protein (g) | 85 | 106.16 | 125% | |
| Total Fat (g) | 65 | 40.4 | 62% | |
| Saturated Fat (g) | 10.78 | |||
| Monounsaturated Fat (g) | 0 | |||
| Polyunsaturated Fat (g) | 0 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 3.44 | 215% | |
| Omega-6 Fatty Acids (g) | 17 | 21.55 | 127% | |
| Total Fiber (g) | 28 | 34.1 | 122% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 2000 | 10000 | 67% |
| Vitamin B6 (mg) | 1.3 | 6.3 | 100 | 485% |
| Vitamin B12 (ug) | 2.4 | 6 | 250% | |
| Vitamin C (mg) | 90 | 143 | 2000 | 158% |
| Vitamin D (IU) | 600 | 325 | 4000 | 54% |
| Vitamin E (IU) | 20 | 44 | 1000 | 222% |
| Vitamin K (ug) | 120 | 414 | 345% | |
| Thiamin (mg) | 1.2 | 6.1 | 508% | |
| Riboflavin (mg) | 1.3 | 5.1 | 392% | |
| Niacin (mg) | 16 | 46.75 | 35 | 292% |
| Folate (ug) | 400 | 396 | 1000 | 99% |
| Pantothenic Acid (mg) | 5 | 13.6 | 272% | |
| Biotin (ug) | 30 | 210 | 700% | |
| Choline (mg) | 550 | 2489.7 | 3500 | 453% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 2.11 | 2.5 | 211% |
| Chloride (g) | 2.3 | 4.071 | 3.6 | 177% |
| Chromium (ug) | 35 | 25 | 71% | |
| Copper (mg) | 0.9 | 2.2 | 10 | 244% |
| Iodine (ug) | 150 | 169 | 1100 | 113% |
| Iron (mg) | 8 | 26 | 45 | 325% |
| Magnesium (mg) | 420 | 610 | 145% | |
| Manganese (mg) | 2.3 | 13 | 11 | 565% |
| Molybdenum (ug) | 45 | 222 | 2000 | 493% |
| Phosphorus (g) | 0.7 | 1.726 | 4 | 247% |
| Potassium (g) | 3.5 | 4.754 | 136% | |
| Selenium (ug) | 55 | 127 | 400 | 231% |
| Sodium (g) | 1.5 | 1.4 | 2.3 | 93% |
| Sulfur (g) | 2 | 2.6 | 130% | |
| Zinc (mg) | 11 | 24.6 | 40 | 224% |
