Kennufs Hacker School - Not Modified Private

Last updated January 14, 2014 Copy
AmountIngredient$ / daySource
85gTrader Joe's Unflavored Soy Protein$1.50Trader Joe's
75gLight Brown Sugar$0.23Amazon
1gEmergen-C Super Orange$0.03Amazon
20gPotassium Gluconate$0.60Amazon
15gBob's Red Mill Soy Lecithin Granules$0.32Amazon
20gRodelle Baking Cocoa$0.43Amazon
25gBob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)$0.09Amazon
85gOlive Oil$0.36Costco
120gBob's Red Mill Whole Grain Oat Flour$1.88Amazon
2gIodized Salt$0.00local
11gSoy Lecithin - Bob's Red Mill $0.20Amazon (S)
1.5gSea Salt$0.00Amazon (S)
Amounts for:
Total Daily Cost:
$5.65Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
32% Carb, 17% Protein, 51% Fat
Calories2241
% Daily Values*
97%
Total Carbohydrate174g
86%
Dietary Fiber 24g
106%
Protein95g
157%
Total Fat126g
Saturated Fat19g
Monounsaturated Fat70g
Polyunsaturated Fat28g
405%
Omega-3 Fatty Acids6g
577%
Omega-6 Fatty Acids21g
Cholesterol0mg
Calcium
114%
Vitamin A
171%
Chloride
93%
Vitamin B6
270%
Chromium
171%
Vitamin B12
375%
Copper
502%
Vitamin C
195%
Iodine
152%
Vitamin D
68%
Iron
464%
Vitamin E
216%
Magnesium
174%
Vitamin K
133%
Manganese
438%
Thiamin
236%
Molybdenum
931%
Riboflavin
158%
Phosphorus
263%
Niacin
151%
Potassium
126%
Folate
119%
Selenium
196%
Pantothenic Acid
223%
Sodium
157%
Biotin
1026%
Sulfur
12%
Choline
159%
Zinc
226%
 
* Percent Daily Values are based on "Kennufs' - U.S. DRI, @ 190". 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
Trader Joe's Unflavored Soy Protein
85
gPowderTrader Joe's908
$15.99
$1.50
113220.067.41
2
Light Brown Sugar
75
gPowderAmazon900
$2.79
$0.23
1228173.50.00
3
Emergen-C Super Orange
1
gPowderAmazon260
$8.97
$0.03
26030.70.00
4
Potassium Gluconate
20
gPowderAmazon450
$13.50
$0.60
2300.00.00
5
Bob's Red Mill Soy Lecithin Granules
15
gPowderAmazon1800
$38.62
$0.32
1201140.90.00
6
Rodelle Baking Cocoa
20
gPowderAmazon700
$15.10
$0.43
357911.73.63
7
Bob's Red Mill Flaxseed Meal, 32-Ounce (Pack of 4)
25
gPowderAmazon3628
$12.44
$0.09
1451237.34.81
8
Olive Oil
85
gLiquidCostco5670
$24.00
$0.36
677500.00.00
9
Bob's Red Mill Whole Grain Oat Flour
120
gPowderAmazon2492
$39.00
$1.88
2148678.819.50
10
Iodized Salt
2
gPowderlocal500
$0.90
$0.00
25000.00.00
11
Soy Lecithin - Bob's Red Mill
11
gPowderAmazon (S)1812
$33.75
$0.20
165831.40.00
12
Sea Salt
1.5
gPowderAmazon (S)3628
$9.14
$0.00
241900.00.00
Total
$214.20
$5.65
2241174.395.35
Target
1800180.090.00
% Reached
125%97%106%
Safe Maximum
2000270.0135.00
% Max Reached
112%65%71%
Nutrient Profile: Kennufs' - U.S. DRI, @ 190Change
MacroTargetRecipeMax%
Calories (kcal)180022412000125%
Carbohydrates (g)180174.327097%
Protein (g)9095.35135106%
Total Fat (g)80125.53120157%
Saturated Fat (g)018.73
Monounsaturated Fat (g)070.12
Polyunsaturated Fat (g)028.05
Omega-3 Fatty Acids (g)1.66.47405%
Omega-6 Fatty Acids (g)3.721.35577%
Total Fiber (g)2824.286%
Soluble Fiber (g)07.4
Insoluble Fiber (g)010.8
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000512910000171%
Vitamin B6 (mg)1.33.5100270%
Vitamin B12 (ug)2.49375%
Vitamin C (mg)901752000195%
Vitamin D (IU)600410400068%
Vitamin E (IU)20431000216%
Vitamin K (ug)120159133%
Thiamin (mg)1.22.833236%
Riboflavin (mg)1.32.06158%
Niacin (mg)1624.1835151%
Folate (ug)4004781000119%
Pantothenic Acid (mg)511.174223%
Biotin (ug)303081026%
Choline (mg)550872.2763500159%
MineralsTargetRecipeMax%
Calcium (g)11.142.5114%
Chloride (g)2.32.1283.693%
Chromium (ug)3560171%
Copper (mg)0.94.51910502%
Iodine (ug)1502271100152%
Iron (mg)837.149245464%
Magnesium (mg)420732.4174%
Manganese (mg)2.310.06411438%
Molybdenum (ug)454192000931%
Phosphorus (g)0.71.8394263%
Potassium (g)3.54.4126%
Selenium (ug)55108400196%
Sodium (g)1.52.3512.3157%
Sulfur (g)20.2412%
Zinc (mg)1124.895440226%

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