| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 125 | g | Soy protein isolate | $1.09 | Honeyville | ||
| 400 | g | Oat Flour/Powder | $1.95 | Bob's Red Mill (4x 22oz) | ||
| 3.5 | g | Morton Iodized Table Salt | $0.02 | Amazon | ||
| 100 | g | 26 | cups | Seeds, chia seeds, dried | $0.00 | |
| 25 | g | Seeds, sesame seeds, whole, dried | $0.00 | |||
Amounts for: Total Daily Cost: | $3.06 | Add Ingredients to Amazon Cart | ||||
| Calcium 118% | • | Vitamin A 2% |
| Chloride 0% | • | Vitamin B6 80% |
| Chromium 0% | • | Vitamin B12 0% |
| Copper 592% | • | Vitamin C 2% |
| Iodine 105% | • | Vitamin D 0% |
| Iron 493% | • | Vitamin E 23% |
| Magnesium 249% | • | Vitamin K 11% |
| Manganese 918% | • | Thiamin 301% |
| Molybdenum 1778% | • | Riboflavin 49% |
| Phosphorus 543% | • | Niacin 111% |
| Potassium 60% | • | Folate 105% |
| Selenium 365% | • | Pantothenic Acid 22% |
| Sodium 202% | • | Biotin 0% |
| Sulfur 108% | • | Choline 66% |
| Zinc 220% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 2880 | 144% | |
| Carbohydrates (g) | 250 | 284.8 | 114% | |
| Protein (g) | 85 | 186.92 | 220% | |
| Total Fat (g) | 65 | 84.02 | 129% | |
| Saturated Fat (g) | 11.47 | |||
| Monounsaturated Fat (g) | 18.6 | |||
| Polyunsaturated Fat (g) | 42.31 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 18.5 | 1156% | |
| Omega-6 Fatty Acids (g) | 17 | 23.92 | 141% | |
| Total Fiber (g) | 28 | 63.4 | 226% | |
| Soluble Fiber (g) | 12 | |||
| Insoluble Fiber (g) | 14 | |||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 56 | 10000 | 2% |
| Vitamin B6 (mg) | 1.3 | 1 | 100 | 80% |
| Vitamin B12 (ug) | 2.4 | 0 | 0% | |
| Vitamin C (mg) | 90 | 2 | 2000 | 2% |
| Vitamin D (IU) | 600 | 0 | 4000 | 0% |
| Vitamin E (IU) | 20 | 5 | 1000 | 23% |
| Vitamin K (ug) | 120 | 13 | 11% | |
| Thiamin (mg) | 1.2 | 3.618 | 301% | |
| Riboflavin (mg) | 1.3 | 0.632 | 49% | |
| Niacin (mg) | 16 | 17.744 | 35 | 111% |
| Folate (ug) | 400 | 421 | 1000 | 105% |
| Pantothenic Acid (mg) | 5 | 1.08 | 22% | |
| Biotin (ug) | 30 | 0 | 0% | |
| Choline (mg) | 550 | 364.839 | 3500 | 66% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.18 | 2.5 | 118% |
| Chloride (g) | 2.3 | 0 | 3.6 | 0% |
| Chromium (ug) | 35 | 0 | 0% | |
| Copper (mg) | 0.9 | 5.33 | 10 | 592% |
| Iodine (ug) | 150 | 158 | 1100 | 105% |
| Iron (mg) | 8 | 39.4111 | 45 | 493% |
| Magnesium (mg) | 420 | 1047.4 | 249% | |
| Manganese (mg) | 2.3 | 21.124 | 11 | 918% |
| Molybdenum (ug) | 45 | 800 | 2000 | 1778% |
| Phosphorus (g) | 0.7 | 3.802 | 4 | 543% |
| Potassium (g) | 3.5 | 2.109 | 60% | |
| Selenium (ug) | 55 | 201 | 400 | 365% |
| Sodium (g) | 1.5 | 3.034 | 2.3 | 202% |
| Sulfur (g) | 2 | 2.15 | 108% | |
| Zinc (mg) | 11 | 24.2282 | 40 | 220% |
