| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 310 | g | Masa Harina | $1.85 | Amazon |
| 180 | g | Body Fortress Whey Isolate, Vanilla Creme | $4.36 | Amazon |
| 65 | g | Soybean Oil | $1.20 | Amazon |
| 7 | g | Potassium Citrate | $0.45 | Amazon |
| 4 | g | Iodised Salt | $0.03 | Amazon |
| 1.5 | g | Choline bitartrate | $0.09 | Amazon |
| 1 | pill | Kirkland Signature Daily Multi Vitamins & Minerals Tablets | $0.03 | Amazon |
| 20 | g | Bob's Red Mill Chia Seeds | $0.28 | Amazon (S) |
Amounts for: Total Daily Cost: | $8.28 | Add Ingredients to Amazon Cart | ||
| Calcium 105% | • | Vitamin A 118% |
| Chloride 107% | • | Vitamin B6 267% |
| Chromium 100% | • | Vitamin B12 250% |
| Copper 183% | • | Vitamin C 104% |
| Iodine 225% | • | Vitamin D 67% |
| Iron 322% | • | Vitamin E 193% |
| Magnesium 108% | • | Vitamin K 120% |
| Manganese 184% | • | Thiamin 193% |
| Molybdenum 100% | • | Riboflavin 157% |
| Phosphorus 170% | • | Niacin 168% |
| Potassium 110% | • | Folate 150% |
| Selenium 199% | • | Pantothenic Acid 212% |
| Sodium 140% | • | Biotin 100% |
| Sulfur 306% | • | Choline 117% |
| Zinc 159% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2252 | 2492 | 111% | |
| Carbohydrates (g) | 225 | 250.2 | 111% | |
| Protein (g) | 169 | 190.9 | 113% | |
| Total Fat (g) | 75 | 85.76 | 114% | |
| Saturated Fat (g) | 0 | 14.04 | ||
| Monounsaturated Fat (g) | 0 | 18.37 | ||
| Polyunsaturated Fat (g) | 0 | 47.58 | ||
| Omega-3 Fatty Acids (g) | 1.6 | 8.14 | 509% | |
| Omega-6 Fatty Acids (g) | 17 | 39.12 | 230% | |
| Total Fiber (g) | 28 | 29.4 | 105% | |
| Soluble Fiber (g) | 0 | 6.9 | ||
| Insoluble Fiber (g) | 0 | 21.1 | ||
| Cholesterol (mg) | 0 | 79.412 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 3526 | 10000 | 118% |
| Vitamin B6 (mg) | 1.3 | 3.5 | 100 | 267% |
| Vitamin B12 (ug) | 2.4 | 6 | 250% | |
| Vitamin C (mg) | 90 | 93 | 2000 | 104% |
| Vitamin D (IU) | 600 | 400 | 4000 | 67% |
| Vitamin E (IU) | 20 | 39 | 1000 | 193% |
| Vitamin K (ug) | 120 | 145 | 120% | |
| Thiamin (mg) | 1.2 | 2.315 | 193% | |
| Riboflavin (mg) | 1.3 | 2.035 | 157% | |
| Niacin (mg) | 16 | 26.831 | 35 | 168% |
| Folate (ug) | 400 | 600 | 1000 | 150% |
| Pantothenic Acid (mg) | 5 | 10.595 | 212% | |
| Biotin (ug) | 30 | 30 | 100% | |
| Choline (mg) | 550 | 642.035 | 3500 | 117% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.05 | 2.5 | 105% |
| Chloride (g) | 2.3 | 2.472 | 3.6 | 107% |
| Chromium (ug) | 35 | 35 | 100% | |
| Copper (mg) | 0.9 | 1.643 | 10 | 183% |
| Iodine (ug) | 150 | 338 | 1100 | 225% |
| Iron (mg) | 8 | 25.757 | 45 | 322% |
| Magnesium (mg) | 420 | 455.4 | 108% | |
| Manganese (mg) | 2.3 | 4.23 | 11 | 184% |
| Molybdenum (ug) | 45 | 45 | 2000 | 100% |
| Phosphorus (g) | 0.7 | 1.191 | 4 | 170% |
| Potassium (g) | 3.5 | 3.867 | 110% | |
| Selenium (ug) | 55 | 109 | 400 | 199% |
| Sodium (g) | 1.5 | 2.099 | 2.3 | 140% |
| Sulfur (g) | 2 | 6.11 | 306% | |
| Zinc (mg) | 11 | 17.496 | 40 | 159% |
