Complete Foods

Kennufs' Keto v4.0 Private

by kennufs
Last updated November 2, 2014 Copy
AmountVolumeIngredient$ / daySource
70g2½cupsOat Flour$0.52Amazon
3g½tspIodized Salt$0.01Amazon
1400ml8cupsWhole Milk$1.24Local
18gGNC Mega Men® Sport$0.73Amazon
45gWhey Protein Isolate (Unflavored)$1.10Amazon (S)
3mlCod Liver Oil (Garden of Life - Lemon Mint)$0.17Amazon
1portionThorne Vitamin D/K2... just because :)$0.02Amazon
5gPotassium Citrate$0.16Amazon
8gSoy Lecithin$0.26Amazon (S)
4mlIron$0.41Amazon
1gMagnesium Citrate$0.04Amazon
Amounts for:
Total Daily Cost:
$4.66Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
34% Carb, 28% Protein, 38% Fat
Calories1458
% Daily Values*
Total Carbohydrate123g
51%
Dietary Fiber 9g
111%
Protein100g
87%
Total Fat61g
Saturated Fat30g
Monounsaturated Fat14g
Polyunsaturated Fat9g
117%
Omega-3 Fatty Acids2g
1150%
Omega-6 Fatty Acids7g
Cholesterol164mg
Calcium
204%
•Vitamin A
288%
Chloride
108%
•Vitamin B6
2007%
Chromium
171%
•Vitamin B12
1370%
Copper
239%
•Vitamin C
184%
Iodine
227%
•Vitamin D
179%
Iron
182%
•Vitamin E
92%
Magnesium
326%
•Vitamin K
152%
Manganese
169%
•Thiamin
2211%
Molybdenum
394%
•Riboflavin
2145%
Phosphorus
303%
•Niacin
203%
Potassium
173%
•Folate
155%
Selenium
353%
•Pantothenic Acid
660%
Sodium
132%
•Biotin
500%
Sulfur
337%
•Choline
105%
Zinc
217%
 
* Percent Daily Values are based on "Kennufs' Keto ~1200^". 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
Oat Flour
70
gPowderAmazon4082
$30.10
$0.52
5828346.210.50
2
Iodized Salt
3
gPowderAmazon737
$2.09
$0.01
24600.00.00
3
Whole Milk
1400
mlLiquidLocal3936
$3.49
$1.24
385466.944.10
4
GNC Mega Men® Sport
18
gPowderAmazon1080
$43.80
$0.73
60657.55.00
5
Whey Protein Isolate (Unflavored)
45
gPowderAmazon (S)2268
$55.24
$1.10
501711.440.18
6
Cod Liver Oil (Garden of Life - Lemon Mint)
3
mlLiquidAmazon236
$13.63
$0.17
79240.00.00
7
Thorne Vitamin D/K2... just because :)
1
portionLiquidAmazon1200
$22.80
$0.02
120000.00.00
8
Potassium Citrate
5
gPowderAmazon1000
$32.96
$0.16
20000.00.00
9
Soy Lecithin
8
gPowderAmazon (S)453
$14.53
$0.26
57610.50.00
10
Iron
4
mlLiquidAmazon272
$28.22
$0.41
6800.00.00
11
Magnesium Citrate
1
gPowderAmazon500
$21.96
$0.04
50000.00.00
Total
$268.82
$4.66
1458122.599.78
Target
12000.090.00
% Reached
121%111%
Safe Maximum
180050.0135.00
% Max Reached
81%74%
Nutrient Profile: Kennufs' Keto ~1200^Change
MacroTargetRecipeMax%
Calories (kcal)120014581800121%
Carbohydrates (g)0122.550
Protein (g)9099.78135111%
Total Fat (g)7061.1115087%
Saturated Fat (g)029.54
Monounsaturated Fat (g)014.16
Polyunsaturated Fat (g)2.688.521317%
Omega-3 Fatty Acids (g)2.062.4117%
Omega-6 Fatty Acids (g)0.627.131150%
Total Fiber (g)16.88.625.251%
Soluble Fiber (g)04.1
Insoluble Fiber (g)04.5
Cholesterol (mg)0163.9
VitaminsTargetRecipeMax%
Vitamin A (IU)3000862710000288%
Vitamin B6 (mg)1.326.12002007%
Vitamin B12 (ug)2.432.91370%
Vitamin C (mg)901662000184%
Vitamin D (IU)60010764000179%
Vitamin E (IU)22.521150092%
Vitamin K (ug)120182152%
Thiamin (mg)1.226.5262211%
Riboflavin (mg)1.327.8812145%
Niacin (mg)1632.5293000203%
Folate (ug)3204971000155%
Pantothenic Acid (mg)532.978660%
Biotin (ug)30150500%
Choline (mg)550577.383500105%
MineralsTargetRecipeMax%
Calcium (g)12.042.5204%
Chloride (g)2.32.4773.6108%
Chromium (ug)3560171%
Copper (mg)0.92.15310239%
Iodine (ug)952161100227%
Iron (mg)814.533745182%
Magnesium (mg)4201370.7326%
Manganese (mg)2.33.88211169%
Molybdenum (ug)451782000394%
Phosphorus (g)0.581.7554303%
Potassium (g)2.74.679173%
Selenium (ug)55194400353%
Sodium (g)1.51.9832.3132%
Sulfur (g)1.2354.16337%
Zinc (mg)1123.84440217%

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