low fat

Last updated July 5, 2015 Copy
AmountVolumeIngredient$ / daySource
200gMasa harina$0.29Walmart
7gNOW Foods Calcium/magnesium 1000/500 mg$0.51Amazon
8.4gPotassium Citrate$0.42Amazon
4gIodised Salt$0.00Sams-Club
1gCholine bitartrate$0.04Amazon
0pillNow Foods MK-7 Vitamin K-2$0.00Amazon
0.5pillNow Foods MK-4 Vitamin K-2$0.05Amazon
0.1gPure Stevia - 1/4 tsp per week$0.01Amazon
1gXanthan Gum (3g/week)$0.04Amazon
3gFlaxseed Oil$0.07Amazon
1pillNOW Foods Vitamin D-3 2000 IU$0.04Amazon
0gOil, wheat germ$0.00
50gOat Flour/Powder$0.24Bob's Red Mill (4x 22oz)
0gRice flour, brown$0.00
0gPsyllium Husk Powder$0.00Amazon
275gRice flour, white$2.09Amazon
15gCocoa Powder$0.20Amazon
50gPB2 Powdered Peanut Butter$1.12Amazon
1pill1capsuleDaily Multivitamin Powder Capsule$0.32Amazon
35g1cupVanilla Rice Protein$1.11Amazon
Amounts for:
Total Daily Cost:
$6.56Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
74% Carb, 16% Protein, 10% Fat
Calories2344
% Daily Values*
176%
Total Carbohydrate441g
133%
Dietary Fiber 37g
109%
Protein93g
42%
Total Fat27g
Saturated Fat3g
Monounsaturated Fat5g
Polyunsaturated Fat8g
123%
Omega-3 Fatty Acids2g
36%
Omega-6 Fatty Acids6g
Cholesterol0mg
Calcium
103%
Vitamin A
167%
Chloride
104%
Vitamin B6
940%
Chromium
343%
Vitamin B12
4167%
Copper
156%
Vitamin C
113%
Iodine
175%
Vitamin D
552%
Iron
204%
Vitamin E
159%
Magnesium
238%
Vitamin K
110%
Manganese
352%
Thiamin
929%
Molybdenum
389%
Riboflavin
788%
Phosphorus
162%
Niacin
195%
Potassium
114%
Folate
121%
Selenium
277%
Pantothenic Acid
255%
Sodium
145%
Biotin
100%
Sulfur
130%
Choline
83%
Zinc
159%
 
* 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
200
gPowderWalmart2000
$2.88
$0.29
10730152.618.60
2
NOW Foods Calcium/magnesium 1000/500 mg
7
gPowderAmazon227
$16.49
$0.51
3200.00.00
3
Potassium Citrate
8.4
gPowderAmazon500
$24.96
$0.42
6000.00.00
4
Iodised Salt
4
gPowderSams-Club1814
$0.98
$0.00
45400.00.00
5
Choline bitartrate
1
gPowderAmazon500
$19.74
$0.04
50000.00.00
6
Now Foods MK-7 Vitamin K-2
0
pillPillAmazon60
$12.01
$0.0000.00.00
7
Now Foods MK-4 Vitamin K-2
0.5
pillPillAmazon100
$9.99
$0.05
20000.00.00
8
Pure Stevia - 1/4 tsp per week
0.1
gPowderAmazon100
$14.96
$0.01
100000.00.00
9
Xanthan Gum (3g/week)
1
gPowderAmazon454
$17.95
$0.04
45430.80.00
10
Flaxseed Oil
3
gLiquidAmazon662
$16.16
$0.07
221270.00.00
11
NOW Foods Vitamin D-3 2000 IU
1
pillPillAmazon240
$10.03
$0.04
24000.00.00
12
Oil, wheat germ
0
gPowder0$0.00$0.0000.00.00
13
Oat Flour/Powder
50
gPowderBob's Red Mill (4x 22oz)2495
$12.19
$0.24
5020232.97.33
14
Rice flour, brown
0
gPowder0$0.00$0.0000.00.00
15
Psyllium Husk Powder
0
gPowderAmazon680
$13.94
$0.0000.00.00
16
Rice flour, white
275
gPowderAmazon11339
$86.12
$2.09
411006221.016.36
17
Cocoa Powder
15
gPowderAmazon1356
$17.88
$0.20
90609.03.00
18
PB2 Powdered Peanut Butter
50
gPowderAmazon453
$10.19
$1.12
918820.820.83
19
Daily Multivitamin Powder Capsule
1
pillPowderAmazon30
$9.69
$0.32
3000.00.00
20
Vanilla Rice Protein
35
gPowderAmazon600
$18.99
$1.11
171283.526.83
Total
$315.15
$6.56
2344440.692.96
Target
2000250.085.00
% Reached
117%176%109%
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)20002344117%
Carbohydrates (g)250440.6176%
Protein (g)8592.96109%
Total Fat (g)6527.4342%
Saturated Fat (g)3.13
Monounsaturated Fat (g)5.27
Polyunsaturated Fat (g)8.12
Omega-3 Fatty Acids (g)1.61.96123%
Omega-6 Fatty Acids (g)176.1836%
Total Fiber (g)2837.1133%
Soluble Fiber (g)2.3
Insoluble Fiber (g)10.1
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000501010000167%
Vitamin B6 (mg)1.312.2100940%
Vitamin B12 (ug)2.41004167%
Vitamin C (mg)901012000113%
Vitamin D (IU)60033114000552%
Vitamin E (IU)20321000159%
Vitamin K (ug)120132110%
Thiamin (mg)1.211.144929%
Riboflavin (mg)1.310.244788%
Niacin (mg)1631.15435195%
Folate (ug)4004851000121%
Pantothenic Acid (mg)512.747255%
Biotin (ug)3030100%
Choline (mg)550458.169350083%
MineralsTargetRecipeMax%
Calcium (g)11.032.5103%
Chloride (g)2.32.43.6104%
Chromium (ug)35120343%
Copper (mg)0.91.40810156%
Iodine (ug)1502631100175%
Iron (mg)816.284345204%
Magnesium (mg)4201000.5238%
Manganese (mg)2.38.10711352%
Molybdenum (ug)451752000389%
Phosphorus (g)0.71.1344162%
Potassium (g)3.53.988114%
Selenium (ug)55153400277%
Sodium (g)1.52.1722.3145%
Sulfur (g)22.6130%
Zinc (mg)1117.462740159%

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