Name: Human Chow
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g Masa harina; 13/4 cups Oat Flour; 30g Bob's Red Mill Chia Seeds; 30g Sugars, granulated; 50g Oil, olive, salad or cooking; 60g Costco Vanilla; 35g Organic Soy Protein; 2g Spices, cinnamon, ground; 1pill Kirkland Signature Daily Multi; 3 scoop Choline Bitartrate; 2g Iodised Salt; 0g Cocoa Powder

Amount		Volume		Ingredient	$ / day	Source
150	g			Masa harina	$0.15	Amazon
106	g	1¾	cups	Oat Flour	$0.27	Amazon
30	g			Bob's Red Mill Chia Seeds	$0.41	Amazon (S)
30	g			Sugars, granulated	$0.00
50	g			Oil, olive, salad or cooking	$0.00
60	g			Costco Vanilla	$0.00
35	g			Organic Soy Protein	$0.00
2	g			Spices, cinnamon, ground	$0.00
1	pill			Kirkland Signature Daily Multi	$0.03	Amazon
0.5	g	3	scoop	Choline Bitartrate	$0.06	Amazon
2	g			Iodised Salt	$0.00	local
0	g			Cocoa Powder	$0.00
Amounts for: Total Daily Cost:					$0.94	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 18% Protein, 34% Fat

Calories2049

% Daily Values*

100%

Total Carbohydrate250g

120%

Dietary Fiber 34g

112%

Protein95g

121%

Total Fat79g

Saturated Fat11g

Monounsaturated Fat40g

Polyunsaturated Fat16g

373%

Omega-3 Fatty Acids6g

74%

Omega-6 Fatty Acids13g

Cholesterol0mg

Calcium 93%	•	Vitamin A 167%
Chloride 55%	•	Vitamin B6 219%
Chromium 100%	•	Vitamin B12 250%
Copper 213%	•	Vitamin C 101%
Iodine 163%	•	Vitamin D 67%
Iron 448%	•	Vitamin E 191%
Magnesium 124%	•	Vitamin K 50%
Manganese 369%	•	Thiamin 377%
Molybdenum 100%	•	Riboflavin 157%
Phosphorus 169%	•	Niacin 151%
Potassium 38%	•	Folate 148%
Selenium 234%	•	Pantothenic Acid 225%
Sodium 80%	•	Biotin 100%
Sulfur 77%	•	Choline 99%
Zinc 168%

* Percent Daily Values are based on "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	Masa harina	150	g	Powder	Amazon	2000	$1.99	$0.15	13	548	114.4	13.95
2	Oat Flour	106	g	Powder	Amazon	22680	$57.99	$0.27	214	428	69.6	15.54
3	Bob's Red Mill Chia Seeds	30	g	Powder	Amazon (S)	1812	$25.01	$0.41	60	146	12.6	4.96
4	Sugars, granulated	30	g	Powder		0	$0.00	$0.00	0	116	30.0	0.00
5	Oil, olive, salad or cooking	50	g	Liquid		0	$0.00	$0.00	0	442	0.0	0.00
6	Costco Vanilla	60	g	Powder		0	$0.00	$0.00	0	232	7.7	46.45
7	Organic Soy Protein	35	g	Powder		1430	$0.00	$0.00	41	132	14.0	14.00
8	Spices, cinnamon, ground	2	g	Powder		0	$0.00	$0.00	0	5	1.6	0.08
9	Kirkland Signature Daily Multi	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
10	Choline Bitartrate	0.5	g	Powder	Amazon	100	$12.96	$0.06	200	0	0.0	0.00
11	Iodised Salt	2	g	Powder	local	500	$0.90	$0.00	250	0	0.0	0.00
12	Cocoa Powder	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
	Total						$115.84	$0.94		2049	250.1	94.98
	Target									2000	250.0	85.00
	% Reached									102%	100%	112%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2049	102%
Carbohydrates (g)	250	250.1	100%
Protein (g)	85	94.98	112%
Total Fat (g)	65	78.95	121%
Saturated Fat (g)		11.33
Monounsaturated Fat (g)		40.22
Polyunsaturated Fat (g)		15.89
Omega-3 Fatty Acids (g)	1.6	5.96	373%
Omega-6 Fatty Acids (g)	17	12.52	74%
Total Fiber (g)	28	33.7	120%
Soluble Fiber (g)		1.6
Insoluble Fiber (g)		10.8
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5022	10000	167%
Vitamin B6 (mg)	1.3	2.8	100	219%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	91	2000	101%
Vitamin D (IU)	600	400	4000	67%
Vitamin E (IU)	20	38	1000	191%
Vitamin K (ug)	120	60		50%
Thiamin (mg)	1.2	4.52		377%
Riboflavin (mg)	1.3	2.036		157%
Niacin (mg)	16	24.238	35	151%
Folate (ug)	400	592	1000	148%
Pantothenic Acid (mg)	5	11.27		225%
Biotin (ug)	30	30		100%
Choline (mg)	550	544.964	3500	99%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.93	2.5	93%
Chloride (g)	2.3	1.272	3.6	55%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	1.919	10	213%
Iodine (ug)	150	244	1100	163%
Iron (mg)	8	35.8174	45	448%
Magnesium (mg)	420	519.3		124%
Manganese (mg)	2.3	8.478	11	369%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.182	4	169%
Potassium (g)	3.5	1.342		38%
Selenium (ug)	55	129	400	234%
Sodium (g)	1.5	1.194	2.3	80%
Sulfur (g)	2	1.54		77%
Zinc (mg)	11	18.5056	40	168%

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Human Chow

Nutrition Facts

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

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