Liberation Chow - no soy

by fluud
Last updated April 12, 2015 Copy
AmountIngredient$ / daySource
240gMasa harina$1.88Amazon
47mlExtra Virgin Olive Oil$0.91Amazon
40gChia Seeds$0.87Amazon
20gOat Flour/Powder$0.22Amazon
5pillAOR Ortho Core$1.67Amazon
2.6gIodised Salt$0.03Amazon
2gPotassium chloride$0.09Amazon
2gCholine bitartrate$0.11Amazon
2gJarrow Formulas, MSM Sulfur Powder$0.07Amazon
45gRice protein powder$1.19Amazon
45gPea Protein Powder$0.99Amazon
10gPotassium Gluconate$0.34Amazon
0.5gCalcium carbonate$0.01Amazon
Amounts for:
Total Daily Cost:
$8.37Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
46% Carb, 22% Protein, 32% Fat
Calories1876
% Daily Values*
88%
Total Carbohydrate220g
125%
Dietary Fiber 35g
123%
Protein105g
108%
Total Fat70g
Saturated Fat9g
Monounsaturated Fat33g
Polyunsaturated Fat15g
469%
Omega-3 Fatty Acids8g
66%
Omega-6 Fatty Acids11g
Cholesterol0mg
Calcium
119%
Vitamin A
100%
Chloride
109%
Vitamin B6
> 6512%
Chromium
239%
Vitamin B12
> 22500%
Copper
237%
Vitamin C
114%
Iodine
165%
Vitamin D
138%
Iron
427%
Vitamin E
188%
Magnesium
111%
Vitamin K
106%
Manganese
218%
Thiamin
938%
Molybdenum
172%
Riboflavin
185%
Phosphorus
173%
Niacin
598%
Potassium
106%
Folate
190%
Selenium
197%
Pantothenic Acid
1704%
Sodium
112%
Biotin
833%
Sulfur
146%
Choline
169%
Zinc
144%
 
* 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
Masa harina
240
gPowderAmazon2720
$21.26
$1.88
11876183.122.32
2
Extra Virgin Olive Oil
47
mlLiquidAmazon907
$17.54
$0.91
193810.00.00
3
Chia Seeds
40
gPowderAmazon1812
$39.36
$0.87
4519617.66.70
4
Oat Flour/Powder
20
gPowderAmazon2492
$27.46
$0.22
1258113.23.00
5
AOR Ortho Core
5
pillPillAmazon180
$59.95
$1.67
3600.00.00
6
Iodised Salt
2.6
gPowderAmazon907
$8.75
$0.03
34900.00.00
7
Potassium chloride
2
gPowderAmazon908
$40.99
$0.09
45400.00.00
8
Choline bitartrate
2
gPowderAmazon500
$27.39
$0.11
25000.00.00
9
Jarrow Formulas, MSM Sulfur Powder
2
gPowderAmazon454
$16.92
$0.07
22700.00.00
10
Rice protein powder
45
gPowderAmazon1360
$35.99
$1.19
301654.534.50
11
Pea Protein Powder
45
gPowderAmazon907
$19.96
$0.99
201771.438.18
12
Potassium Gluconate
10
gPowderAmazon454
$15.21
$0.34
4500.00.00
13
Calcium carbonate
0.5
gPowderAmazon340
$9.31
$0.01
68000.00.00
Total
$340.09
$8.37
1876219.7104.70
Target
2000250.085.00
% Reached
94%88%123%
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)2000187694%
Carbohydrates (g)250219.788%
Protein (g)85104.7123%
Total Fat (g)6570.15108%
Saturated Fat (g)8.83
Monounsaturated Fat (g)33
Polyunsaturated Fat (g)14.77
Omega-3 Fatty Acids (g)1.67.5469%
Omega-6 Fatty Acids (g)1711.1866%
Total Fiber (g)2835.1125%
Soluble Fiber (g)4.4
Insoluble Fiber (g)12.1
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000301410000100%
Vitamin B6 (mg)1.384.7100> 5000%
Vitamin B12 (ug)2.4540> 5000%
Vitamin C (mg)901032000114%
Vitamin D (IU)6008304000138%
Vitamin E (IU)20381000188%
Vitamin K (ug)120127106%
Thiamin (mg)1.211.251938%
Riboflavin (mg)1.32.401185%
Niacin (mg)1695.65835598%
Folate (ug)4007611000190%
Pantothenic Acid (mg)585.221704%
Biotin (ug)30250833%
Choline (mg)550930.2493500169%
MineralsTargetRecipeMax%
Calcium (g)11.192.5119%
Chloride (g)2.32.5123.6109%
Chromium (ug)3584239%
Copper (mg)0.92.13610237%
Iodine (ug)1502471100165%
Iron (mg)834.170245427%
Magnesium (mg)420467.9111%
Manganese (mg)2.35.01811218%
Molybdenum (ug)45782000172%
Phosphorus (g)0.71.2144173%
Potassium (g)3.53.705106%
Selenium (ug)55108400197%
Sodium (g)1.51.6792.3112%
Sulfur (g)22.92146%
Zinc (mg)1115.817140144%

No reviews yet - why not add the first one?

Add Review