low fat blend

Last updated July 9, 2015 Copy
AmountVolumeIngredient$ / daySource
125gMasa harina$0.64Amazon
3gNOW Foods Calcium/magnesium 1000/500 mg$0.22Amazon
6gPotassium Citrate$0.30Amazon
4gIodised Salt$0.00Sams-Club
1gCholine bitartrate$0.04Amazon
1pillNow Foods MK-4 Vitamin K-2$0.10Amazon
0gXanthan Gum (3g/week)$0.00Amazon
2gFlaxseed Oil$0.05Amazon
0pillNOW Foods Vitamin D-3 2000 IU$0.00Amazon
90gGluten Free Prairie Toasted Oat Flour$0.87Bob's Red Mill (4x 22oz)
50gRice flour, brown$0.00
50gRice flour, white$0.25Amazon
15gCocoa Powder$0.20Amazon
40gPB2 Powdered Peanut Butter$0.90Amazon
1pill1capsuleDaily Multivitamin Powder Capsule$0.32Amazon
27gWhey Protein Isolate (Vanilla)$1.16Amazon
150gBarley flour or meal$0.33Amazon
1pillCalcium and Vitamin D$0.02Amazon
70gMaltodextrin (from corn)$0.42iHerb
Amounts for:
Total Daily Cost:
$5.82Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
75% Carb, 15% Protein, 10% Fat
Calories2294
% Daily Values*
175%
Total Carbohydrate438g
154%
Dietary Fiber 43g
103%
Protein87g
42%
Total Fat27g
Saturated Fat4g
Monounsaturated Fat5g
Polyunsaturated Fat8g
89%
Omega-3 Fatty Acids1g
41%
Omega-6 Fatty Acids7g
Cholesterol4mg
Calcium
128%
Vitamin A
167%
Chloride
104%
Vitamin B6
913%
Chromium
343%
Vitamin B12
4167%
Copper
190%
Vitamin C
111%
Iodine
175%
Vitamin D
256%
Iron
207%
Vitamin E
166%
Magnesium
178%
Vitamin K
155%
Manganese
444%
Thiamin
983%
Molybdenum
567%
Riboflavin
835%
Phosphorus
193%
Niacin
233%
Potassium
104%
Folate
122%
Selenium
327%
Pantothenic Acid
236%
Sodium
132%
Biotin
100%
Sulfur
76%
Choline
92%
Zinc
180%
 
* 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
125
gPowderAmazon1995
$10.23
$0.64
1645695.411.63
2
NOW Foods Calcium/magnesium 1000/500 mg
3
gPowderAmazon227
$16.49
$0.22
7600.00.00
3
Potassium Citrate
6
gPowderAmazon500
$24.96
$0.30
8300.00.00
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-4 Vitamin K-2
1
pillPillAmazon100
$9.99
$0.10
10000.00.00
7
Xanthan Gum (3g/week)
0
gPowderAmazon454
$17.95
$0.0000.00.00
8
Flaxseed Oil
2
gLiquidAmazon662
$16.16
$0.05
331180.00.00
9
NOW Foods Vitamin D-3 2000 IU
0
pillPillAmazon240
$10.03
$0.0000.00.00
10
Gluten Free Prairie Toasted Oat Flour
90
gPowderBob's Red Mill (4x 22oz)1360
$13.14
$0.87
1536459.113.19
11
Rice flour, brown
50
gPowder0$0.00$0.00018238.23.62
12
Rice flour, white
50
gPowderAmazon11339
$55.83
$0.25
22718340.22.97
13
Cocoa Powder
15
gPowderAmazon1356
$17.88
$0.20
90609.03.00
14
PB2 Powdered Peanut Butter
40
gPowderAmazon453
$10.19
$0.90
1115016.716.67
15
Daily Multivitamin Powder Capsule
1
pillPowderAmazon30
$9.69
$0.32
3000.00.00
16
Whey Protein Isolate (Vanilla)
27
gPowderAmazon816
$34.99
$1.16
30981.620.45
17
Barley flour or meal
150
gPowderAmazon22679
$50.00
$0.33
151518111.815.75
18
Calcium and Vitamin D
1
pillPillAmazon500
$11.00
$0.02
50000.00.00
19
Maltodextrin (from corn)
70
gPowderiHerb5450
$32.88
$0.42
7826665.80.00
Total
$362.13
$5.82
2294437.887.28
Target
2000250.085.00
% Reached
115%175%103%
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)20002294115%
Carbohydrates (g)250437.8175%
Protein (g)8587.28103%
Total Fat (g)6527.0142%
Saturated Fat (g)3.58
Monounsaturated Fat (g)5.29
Polyunsaturated Fat (g)8.33
Omega-3 Fatty Acids (g)1.61.4389%
Omega-6 Fatty Acids (g)176.8941%
Total Fiber (g)2843154%
Soluble Fiber (g)2.7
Insoluble Fiber (g)10.6
Cholesterol (mg)04.091
VitaminsTargetRecipeMax%
Vitamin A (IU)3000500610000167%
Vitamin B6 (mg)1.311.9100913%
Vitamin B12 (ug)2.41004167%
Vitamin C (mg)901002000111%
Vitamin D (IU)60015334000256%
Vitamin E (IU)20331000166%
Vitamin K (ug)120186155%
Thiamin (mg)1.211.794983%
Riboflavin (mg)1.310.851835%
Niacin (mg)1637.3135233%
Folate (ug)4004871000122%
Pantothenic Acid (mg)511.777236%
Biotin (ug)3030100%
Choline (mg)550507.275350092%
MineralsTargetRecipeMax%
Calcium (g)11.282.5128%
Chloride (g)2.32.43.6104%
Chromium (ug)35120343%
Copper (mg)0.91.71310190%
Iodine (ug)1502631100175%
Iron (mg)816.59145207%
Magnesium (mg)420748.8178%
Manganese (mg)2.310.20811444%
Molybdenum (ug)452552000567%
Phosphorus (g)0.71.3494193%
Potassium (g)3.53.631104%
Selenium (ug)55180400327%
Sodium (g)1.51.9822.3132%
Sulfur (g)21.5276%
Zinc (mg)1119.766440180%

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