Name: Masa - podstawowa
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Oats; 240g Egg, whole, raw, fresh; 30g Raisins, seedless; 30g Peanut butter; 75g Rice, white, long-grain, regular, raw, unenriched; 200g Rice, brown, medium-grain, raw; 150g Fish, salmon, chinook, smoked, (lox), regular; 120g Fish, tuna, white, canned in water, drained solids; 300g Chicken, broilers or fryers, breast, meat only, raw; 60g Oil, olive, salad or cooking; 30g Oil, coconut

Amount		Ingredient	$ / day	Source
100	g	Oats	$0.60	Biedronka
240	g	Egg, whole, raw, fresh	$2.40	auchan
30	g	Raisins, seedless	$2.10	auchan
30	g	Peanut butter	$2.70	sklep albo
75	g	Rice, white, long-grain, regular, raw, unenriched	$0.75	auchan
200	g	Rice, brown, medium-grain, raw	$2.50	auchan
150	g	Fish, salmon, chinook, smoked, (lox), regular	$11.00	auchan
120	g	Fish, tuna, white, canned in water, drained solids	$3.69	auchan
300	g	Chicken, broilers or fryers, breast, meat only, raw	$5.70	LIDL
60	g	Oil, olive, salad or cooking	$3.00	auchan
30	g	Oil, coconut	$3.00	sklep
Amounts for: Total Daily Cost:			$37.44	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

36% Carb, 23% Protein, 41% Fat

Calories3425

% Daily Values*

108%

Total Carbohydrate307g

77%

Dietary Fiber 22g

92%

Protein197g

165%

Total Fat157g

Saturated Fat51g

Monounsaturated Fat71g

Polyunsaturated Fat24g

56%

Omega-3 Fatty Acids0.94g

530%

Omega-6 Fatty Acids20g

Cholesterol1197mg

Calcium 41%	•	Vitamin A 51%
Chloride 0%	•	Vitamin B6 382%
Chromium 0%	•	Vitamin B12 378%
Copper 252%	•	Vitamin C 0%
Iodine 16%	•	Vitamin D 23%
Iron 202%	•	Vitamin E 83%
Magnesium 158%	•	Vitamin K 35%
Manganese 585%	•	Thiamin 178%
Molybdenum 0%	•	Riboflavin 166%
Phosphorus 412%	•	Niacin 363%
Potassium 141%	•	Folate 69%
Selenium 531%	•	Pantothenic Acid 295%
Sodium 330%	•	Biotin 0%
Sulfur 388%	•	Choline 184%
Zinc 177%

* Percent Daily Values are based on "wsaddd's P8terfamilias's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2845 calories (w/ optimal micronutrient ratios)". 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	Oats	100	g	Powder	Biedronka	500	$3.00	$0.60	5	389	66.3	16.89
2	Egg, whole, raw, fresh	240	g	Liquid	auchan	600	$6.00	$2.40	3	343	1.7	30.14
3	Raisins, seedless	30	g	Pill	auchan	500	$35.00	$2.10	17	90	23.8	0.92
4	Peanut butter	30	g	Paste	sklep albo	500	$45.00	$2.70	17	183	2.6	9.24
5	Rice, white, long-grain, regular, raw, unenriched	75	g	Powder	auchan	400	$4.00	$0.75	5	274	60.0	6.08
6	Rice, brown, medium-grain, raw	200	g	Powder	auchan	400	$5.00	$2.50	2	724	152.3	17.20
7	Fish, salmon, chinook, smoked, (lox), regular	150	g	Paste	auchan	300	$22.00	$11.00	2	176	0.0	27.42
8	Fish, tuna, white, canned in water, drained solids	120	g	Paste	auchan	130	$4.00	$3.69	1	97	0.0	21.60
9	Chicken, broilers or fryers, breast, meat only, raw	300	g	Paste	LIDL	1000	$19.00	$5.70	3	360	0.0	67.50
10	Oil, olive, salad or cooking	60	g	Powder	auchan	500	$25.00	$3.00	8	530	0.0	0.00
11	Oil, coconut	30	g	Paste	sklep	200	$20.00	$3.00	7	259	0.0	0.00
	Total						$188.00	$37.44		3425	306.7	196.99
	Target									2845	285.0	213.00
	% Reached									120%	108%	92%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	2845	3425		120%
Carbohydrates (g)	285	306.7		108%
Protein (g)	213	196.99		92%
Total Fat (g)	95	156.97		165%
Saturated Fat (g)	0	50.5
Monounsaturated Fat (g)	0	71.12
Polyunsaturated Fat (g)	2.89	23.71	22.22	820%
Omega-3 Fatty Acids (g)	1.67	0.94	8.88	56%
Omega-6 Fatty Acids (g)	3.86	20.47	8.88	530%
Total Fiber (g)	28	21.7		77%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	1196.7

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	1527	10000	51%
Vitamin B6 (mg)	1.3	5	100	382%
Vitamin B12 (ug)	2.4	9.1		378%
Vitamin C (mg)	250	1	2000	0%
Vitamin D (IU)	1500	341	4000	23%
Vitamin E (IU)	20	17	400	83%
Vitamin K (ug)	120	42		35%
Thiamin (mg)	1.2	2.131		178%
Riboflavin (mg)	1.3	2.164		166%
Niacin (mg)	16	58.133	35	363%
Folate (ug)	400	276	1000	69%
Pantothenic Acid (mg)	5	14.742		295%
Biotin (ug)	30	0		0%
Choline (mg)	550	1013.58	3500	184%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.91	0.37	2.5	41%
Chloride (g)	2.3	0	3.6	0%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	2.271	10	252%
Iodine (ug)	150	24	1100	16%
Iron (mg)	9	18.151	15.3	202%
Magnesium (mg)	455	718.5	910	158%
Manganese (mg)	2.3	13.456	11	585%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	2.883	4	412%
Potassium (g)	2.4	3.381		141%
Selenium (ug)	55	292	400	531%
Sodium (g)	1.2	3.958	2.3	330%
Sulfur (g)	2	7.76		388%
Zinc (mg)	9	15.9045	13.5	177%

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Masa - podstawowa

Nutrition Facts

Nutrient Profile: wsaddd's P8terfamilias's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2845 calories (w/ optimal micronutrient ratios)Change

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