Lenny's version of Superfood

by Lenez
Last updated March 14, 2016 Copy
AmountIngredient$ / daySource
5gSea Salt$0.01Amazon (S)
7gPotassium Citrate$0.20Amazon
150g60/25/15 soy/pea/rice protein$2.13truenutrition
15gBob's Red Mill Soy Lecithin Granules$0.51Amazon
10gBob's Red Mill Flaxseed Meal$0.06Whole Foods
350gMaseca Masa Harina$0.51Walmart
1gNature Made Multi For Him, No Iron$0.11iHerb
35mlExtra Virgin Olive Oil$0.42Amazon
50gmaltodextrin$0.41
Amounts for:
Total Daily Cost:
$4.37Add Ingredients
to Amazon Cart

This recipe was designed to be paired with one carb heavy, protein low, vegetarian meal per day.

Nutrition Facts

Amount Per Day
52% Carb, 26% Protein, 22% Fat
Calories2457
% Daily Values*
88%
Total Carbohydrate324g
99%
Dietary Fiber 28g
99%
Protein164g
100%
Total Fat59g
Saturated Fat7g
Monounsaturated Fat27g
Polyunsaturated Fat9g
117%
Omega-3 Fatty Acids2g
54%
Omega-6 Fatty Acids9g
Cholesterol0mg
Calcium
75%
Vitamin A
83%
Chloride
133%
Vitamin B6
439%
Chromium
343%
Vitamin B12
750%
Copper
306%
Vitamin C
200%
Iodine
100%
Vitamin D
167%
Iron
205%
Vitamin E
276%
Magnesium
111%
Vitamin K
83%
Manganese
253%
Thiamin
203%
Molybdenum
167%
Riboflavin
158%
Phosphorus
116%
Niacin
163%
Potassium
101%
Folate
128%
Selenium
221%
Pantothenic Acid
215%
Sodium
256%
Biotin
100%
Sulfur
67%
Choline
101%
Zinc
198%
 
* Percent Daily Values are based on "Lenez's 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
Sea Salt
5
gPowderAmazon (S)3628
$9.14
$0.01
72600.00.00
2
Potassium Citrate
7
gPowderAmazon1000
$28.96
$0.20
14300.00.00
3
60/25/15 soy/pea/rice protein
150
gPowdertruenutrition554
$7.88
$2.13
45503.5130.00
4
Bob's Red Mill Soy Lecithin Granules
15
gPowderAmazon453
$15.38
$0.51
301131.90.00
5
Bob's Red Mill Flaxseed Meal
10
gPowderWhole Foods453
$2.69
$0.06
45532.91.80
6
Maseca Masa Harina
350
gPowderWalmart1996
$2.88
$0.51
61278267.032.48
7
Nature Made Multi For Him, No Iron
1
gPilliHerb90
$10.00
$0.11
9000.00.00
8
Extra Virgin Olive Oil
35
mlLiquidAmazon3000
$36.27
$0.42
862840.00.00
9
maltodextrin
50
gPowder545
$4.49
$0.41
1118048.50.00
Total
$117.69
$4.37
2457323.8164.28
Target
2662366.0166.00
% Reached
92%88%99%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: Lenez's U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)2662245792%
Carbohydrates (g)366323.888%
Protein (g)166164.2899%
Total Fat (g)5958.88100%
Saturated Fat (g)6.8
Monounsaturated Fat (g)26.93
Polyunsaturated Fat (g)9.42
Omega-3 Fatty Acids (g)1.61.87117%
Omega-6 Fatty Acids (g)179.254%
Total Fiber (g)2827.699%
Soluble Fiber (g)6.7
Insoluble Fiber (g)15.8
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)300025001000083%
Vitamin B6 (mg)1.35.7100439%
Vitamin B12 (ug)2.418750%
Vitamin C (mg)901802000200%
Vitamin D (IU)60010004000167%
Vitamin E (IU)20551000276%
Vitamin K (ug)12010083%
Thiamin (mg)1.22.441203%
Riboflavin (mg)1.32.059158%
Niacin (mg)1626.02935163%
Folate (ug)4005101000128%
Pantothenic Acid (mg)510.772215%
Biotin (ug)3030100%
Choline (mg)550554.0413500101%
MineralsTargetRecipeMax%
Calcium (g)10.752.575%
Chloride (g)2.33.053.6133%
Chromium (ug)35120343%
Copper (mg)0.92.7510306%
Iodine (ug)1501501100100%
Iron (mg)816.424945205%
Magnesium (mg)420464.7111%
Manganese (mg)2.35.81511253%
Molybdenum (ug)45752000167%
Phosphorus (g)0.70.8134116%
Potassium (g)3.53.522101%
Selenium (ug)55122400221%
Sodium (g)1.53.8352.3256%
Sulfur (g)21.3467%
Zinc (mg)1121.7340198%

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