LACH CHOW

Last updated August 3, 2024 Copy
AmountVolumeIngredient$ / daySource
190g2cupsGluten-Free Oat Flour$1.29Amazon
130g1cupWhey Protein Concentrate$4.81Pure
22gtbspGNC Mega Men® Sport$0.89Amazon
20g2tbspChia Seeds$0.32Amazon
9g1tbspPsyllium Husk Powder$0.18Amazon
7g1tspPotassium Citrate$0.35Amazon
6g2tspCalcium Magnesium$0.26Amazon
4g½tspIodized Salt$0.01Amazon
1g¼tspCholine Bitartrate$0.04Amazon
1pill1capsuleMK-7 Vitamin K-2$0.20Amazon
95ml6⅓tbspOlive Oil$1.12Amazon
Amounts for:
Total Daily Cost:
$9.47Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
28% Carb, 25% Protein, 47% Fat
Calories2263
% Daily Values*
64%
Total Carbohydrate160g
110%
Dietary Fiber 31g
170%
Protein145g
187%
Total Fat121g
Saturated Fat21g
Monounsaturated Fat12g
Polyunsaturated Fat81g
794%
Omega-3 Fatty Acids13g
213%
Omega-6 Fatty Acids36g
Cholesterol340mg
Calcium
152%
Vitamin A
102%
Chloride
108%
Vitamin B6
2371%
Chromium
210%
Vitamin B12
1406%
Copper
248%
Vitamin C
206%
Iodine
186%
Vitamin D
106%
Iron
135%
Vitamin E
165%
Magnesium
276%
Vitamin K
172%
Manganese
407%
Thiamin
2674%
Molybdenum
946%
Riboflavin
2569%
Phosphorus
393%
Niacin
229%
Potassium
117%
Folate
120%
Selenium
423%
Pantothenic Acid
762%
Sodium
131%
Biotin
611%
Sulfur
331%
Choline
137%
Zinc
276%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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
Gluten-Free Oat Flour
190
gPowderAmazon2495
$16.92
$1.29
13768125.428.50
2
Whey Protein Concentrate
130
gPowderPure1000
$37.00
$4.81
85259.4106.60
3
GNC Mega Men® Sport
22
gPowderAmazon1080
$43.80
$0.89
49799.26.11
4
Chia Seeds
20
gPowderAmazon1814
$29.00
$0.32
91978.43.31
5
Psyllium Husk Powder
9
gPowderAmazon680
$13.94
$0.18
76348.00.00
6
Potassium Citrate
7
gPowderAmazon500
$24.96
$0.35
7100.00.00
7
Calcium Magnesium
6
gPowderAmazon227
$9.99
$0.26
3800.00.00
8
Iodized Salt
4
gPowderAmazon737
$2.09
$0.01
18400.00.00
9
Choline Bitartrate
1
gPowderAmazon500
$18.96
$0.04
50000.00.00
10
MK-7 Vitamin K-2
1
pillPillAmazon60
$11.76
$0.20
6000.00.00
11
Olive Oil
95
mlLiquidAmazon2000
$23.49
$1.12
217600.00.00
Total
$231.91
$9.47
2263160.4144.52
Target
2000250.085.00
% Reached
113%64%170%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20002263113%
Carbohydrates (g)250160.464%
Protein (g)85144.52170%
Total Fat (g)65121.43187%
Saturated Fat (g)20.88
Monounsaturated Fat (g)12.31
Polyunsaturated Fat (g)80.67
Omega-3 Fatty Acids (g)1.612.71794%
Omega-6 Fatty Acids (g)1736.15213%
Total Fiber (g)2830.8110%
Soluble Fiber (g)5.7
Insoluble Fiber (g)6.7
Cholesterol (mg)0340.278
VitaminsTargetRecipeMax%
Vitamin A (IU)3000306610000102%
Vitamin B6 (mg)1.330.81002371%
Vitamin B12 (ug)2.433.71406%
Vitamin C (mg)901862000206%
Vitamin D (IU)6006334000106%
Vitamin E (IU)20331000165%
Vitamin K (ug)120206172%
Thiamin (mg)1.232.0892674%
Riboflavin (mg)1.333.4022569%
Niacin (mg)1636.64835229%
Folate (ug)4004801000120%
Pantothenic Acid (mg)538.106762%
Biotin (ug)30183611%
Choline (mg)550754.1213500137%
MineralsTargetRecipeMax%
Calcium (g)11.522.5152%
Chloride (g)2.32.4923.6108%
Chromium (ug)3573210%
Copper (mg)0.92.23110248%
Iodine (ug)1502801100186%
Iron (mg)810.77545135%
Magnesium (mg)4201158276%
Manganese (mg)2.39.36711407%
Molybdenum (ug)454262000946%
Phosphorus (g)0.72.754393%
Potassium (g)3.54.086117%
Selenium (ug)55233400423%
Sodium (g)1.51.9642.3131%
Sulfur (g)26.62331%
Zinc (mg)1130.307840276%

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