Kennufs' Keto v4.2 ~ Chocolate Private

Last updated November 2, 2014 Copy
AmountVolumeIngredient$ / daySource
630ml8cupsWhole Milk (1/6 gallon)$0.56Local
14gGNC Mega Men® Sport$0.57Amazon
70gWhey Protein Isolate (Unflavored)$1.70Amazon (S)
3mlCod Liver Oil (Garden of Life - Lemon Mint)$0.17Amazon
1portionThorne Vitamin D/K2... just because :)$0.02Amazon
5gPotassium Citrate$0.16Amazon
10gSoy Lecithin$0.32Amazon (S)
2mlIron$0.21Amazon
0.3gMagnesium Citrate$0.01Amazon
15gCocoa$0.29Amazon (S)
9gPsyllium Husk Powder$0.18Amazon
4gSea Salt$0.01Amazon (S)
0.05gManganese Gluconate$0.00Amazon
5portionMolybdenum$0.11Amazon
34.8mlExtra Virgin Olive Oil (32 grams)$0.42Amazon
0.1gVitamin E$0.02Amazon
Amounts for:
Total Daily Cost:
$4.76Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
17% Carb, 31% Protein, 52% Fat
Calories1176
% Daily Values*
Total Carbohydrate48g
87%
Dietary Fiber 15g
99%
Protein89g
92%
Total Fat65g
Saturated Fat20g
Monounsaturated Fat30g
Polyunsaturated Fat9g
100%
Omega-3 Fatty Acids2g
1274%
Omega-6 Fatty Acids8g
Cholesterol87mg
Calcium
134%
Vitamin A
252%
Chloride
120%
Vitamin B6
1577%
Chromium
133%
Vitamin B12
1030%
Copper
254%
Vitamin C
157%
Iodine
272%
Vitamin D
168%
Iron
115%
Vitamin E
413%
Magnesium
147%
Vitamin K
170%
Manganese
300%
Thiamin
1697%
Molybdenum
343%
Riboflavin
1636%
Phosphorus
161%
Niacin
178%
Potassium
144%
Folate
135%
Selenium
239%
Pantothenic Acid
518%
Sodium
140%
Biotin
389%
Sulfur
348%
Choline
103%
Zinc
174%
 
* 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
Whole Milk (1/6 gallon)
630
mlLiquidLocal3936
$3.49
$0.56
638430.119.84
2
GNC Mega Men® Sport
14
gPowderAmazon1080
$43.80
$0.57
77515.83.89
3
Whey Protein Isolate (Unflavored)
70
gPowderAmazon (S)2268
$55.24
$1.70
322662.162.50
4
Cod Liver Oil (Garden of Life - Lemon Mint)
3
mlLiquidAmazon236
$13.63
$0.17
79240.00.00
5
Thorne Vitamin D/K2... just because :)
1
portionLiquidAmazon1200
$22.80
$0.02
120000.00.00
6
Potassium Citrate
5
gPowderAmazon1000
$32.96
$0.16
20000.00.00
7
Soy Lecithin
10
gPowderAmazon (S)453
$14.53
$0.32
45760.60.00
8
Iron
2
mlLiquidAmazon272
$28.22
$0.21
13600.00.00
9
Magnesium Citrate
0.3
gPowderAmazon500
$21.96
$0.01
166700.00.00
10
Cocoa
15
gPowderAmazon (S)700
$13.59
$0.29
47598.72.72
11
Psyllium Husk Powder
9
gPowderAmazon680
$13.94
$0.18
76341.00.00
12
Sea Salt
4
gPowderAmazon (S)3628
$9.14
$0.01
90700.00.00
13
Manganese Gluconate
0.05
gPowderAmazon1000$0.00$0.002000000.00.00
14
Molybdenum
5
portionLiquidAmazon600
$13.00
$0.11
12000.00.00
15
Extra Virgin Olive Oil (32 grams)
34.8
mlLiquidAmazon3000
$36.27
$0.42
862820.00.00
16
Vitamin E
0.1
gPowderAmazon100
$17.96
$0.02
100000.00.00
Total
$340.53
$4.76
117648.488.96
Target
12000.090.00
% Reached
98%99%
Safe Maximum
180050.0135.00
% Max Reached
65%66%
Nutrient Profile: Kennufs' Keto ~1200^Change
MacroTargetRecipeMax%
Calories (kcal)12001176180098%
Carbohydrates (g)048.450
Protein (g)9088.9613599%
Total Fat (g)7064.6215092%
Saturated Fat (g)019.9
Monounsaturated Fat (g)030.05
Polyunsaturated Fat (g)2.688.8321330%
Omega-3 Fatty Acids (g)2.062.07100%
Omega-6 Fatty Acids (g)0.627.91274%
Total Fiber (g)16.814.625.287%
Soluble Fiber (g)08.6
Insoluble Fiber (g)06.1
Cholesterol (mg)087.122
VitaminsTargetRecipeMax%
Vitamin A (IU)3000755110000252%
Vitamin B6 (mg)1.320.52001577%
Vitamin B12 (ug)2.424.71030%
Vitamin C (mg)901412000157%
Vitamin D (IU)60010064000168%
Vitamin E (IU)22.5931500413%
Vitamin K (ug)120204170%
Thiamin (mg)1.220.3621697%
Riboflavin (mg)1.321.2691636%
Niacin (mg)1628.5053000178%
Folate (ug)3204321000135%
Pantothenic Acid (mg)525.903518%
Biotin (ug)30117389%
Choline (mg)550565.7893500103%
MineralsTargetRecipeMax%
Calcium (g)11.342.5134%
Chloride (g)2.32.7693.6120%
Chromium (ug)3547133%
Copper (mg)0.92.28910254%
Iodine (ug)952581100272%
Iron (mg)89.18145115%
Magnesium (mg)420616.3147%
Manganese (mg)2.36.90511300%
Molybdenum (ug)451542000343%
Phosphorus (g)0.580.9364161%
Potassium (g)2.73.886144%
Selenium (ug)55131400239%
Sodium (g)1.52.0942.3140%
Sulfur (g)1.2354.29348%
Zinc (mg)1119.121540174%

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