Masa - poprawiona

by wsaddd
Last updated May 23, 2016 Copy
AmountIngredient$ / daySource
0gsok marchwiowo jablkowy$0.00auchan
100gOats$0.60auchan
240gEgg, whole, raw, fresh$2.40auchan
30gRaisins, seedless$2.10auchan
30gPeanut butter$1.50sklep albo
300gRice, white, long-grain, regular, raw, unenriched$3.00auchan
0gRice, brown, medium-grain, raw$0.00auchan
130gFish, tuna, white, canned in water, drained solids$4.70auchan
45gOil, olive, salad or cooking$1.50auchan
30gOil, coconut$2.10sklep ze zdrowa zywnoscia - auchan
15gOil, flaxseed, cold pressed$0.75auchan apteka
300gChicken, broilers or fryers, breast, meat only, raw$5.70LIDL
1pillCentrum kompletne od A do Z$0.97apteka auchan
1pillMolekin D3+K2$0.79apteka auchan
0pillCalperos1000$0.00apteka auchan
0pillVitaminum C TEVA 200$0.00apteka auchan
2.5gChlor (zawarty w soli)$0.00sól
Amounts for:
Total Daily Cost:
$26.11Add Ingredients
to Amazon Cart

  1. Zastąpiłem brązowy ryż na biały paraboiled ze względu na zbyt dużą zawartość manganu, cynku i żelaza w diecie.
  2. Do diety dopisałem chlor stałą wartość ze względu na to, że nigdzie nie podają zawartość chloru w produktach spożywczych a ten występuje razem z solą, dlatego zakładam, że chlor jest dostarczany w co najmniej zalecanych ilościach (łącznie z solą zawartą w produktach)
  3. Mikroskładniki uzupełniam: centrum a-z / 1tab Wit K+D / 1tab wit C / 1tab Wapń / 1tab

Nutrition Facts

Amount Per Day
40% Carb, 21% Protein, 39% Fat
Calories3356
% Daily Values*
117%
Total Carbohydrate334g
66%
Dietary Fiber 19g
81%
Protein172g
154%
Total Fat147g
Saturated Fat49g
Monounsaturated Fat58g
Polyunsaturated Fat29g
528%
Omega-3 Fatty Acids9g
491%
Omega-6 Fatty Acids19g
Cholesterol1166mg
Calcium
56%
Vitamin A
124%
Chloride
109%
Vitamin B6
455%
Chromium
114%
Vitamin B12
283%
Copper
263%
Vitamin C
40%
Iodine
104%
Vitamin D
169%
Iron
223%
Vitamin E
187%
Magnesium
124%
Vitamin K
116%
Manganese
452%
Thiamin
236%
Molybdenum
111%
Riboflavin
292%
Phosphorus
359%
Niacin
416%
Potassium
119%
Folate
113%
Selenium
555%
Pantothenic Acid
405%
Sodium
156%
Biotin
208%
Sulfur
347%
Choline
187%
Zinc
210%
 
* 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
sok marchwiowo jablkowy
0
gLiquidauchan3000
$15.00
$0.0000.00.00
2
Oats
100
gPowderauchan500
$3.00
$0.60
538966.316.89
3
Egg, whole, raw, fresh
240
gLiquidauchan600
$6.00
$2.40
33431.730.14
4
Raisins, seedless
30
gPillauchan500
$35.00
$2.10
179023.80.92
5
Peanut butter
30
gPastesklep albo500
$25.00
$1.50
171832.69.24
6
Rice, white, long-grain, regular, raw, unenriched
300
gPowderauchan400
$4.00
$3.00
11095240.024.30
7
Rice, brown, medium-grain, raw
0
gPowderauchan400
$5.00
$0.0000.00.00
8
Fish, tuna, white, canned in water, drained solids
130
gPasteauchan130
$4.70
$4.70
11050.023.40
9
Oil, olive, salad or cooking
45
gPowderauchan750
$25.00
$1.50
173980.00.00
10
Oil, coconut
30
gPastesklep ze zdrowa zywnoscia - auchan1000
$70.00
$2.10
332590.00.00
11
Oil, flaxseed, cold pressed
15
gLiquidauchan apteka500
$25.00
$0.75
331330.00.02
12
Chicken, broilers or fryers, breast, meat only, raw
300
gPasteLIDL1000
$19.00
$5.70
33600.067.50
13
Centrum kompletne od A do Z
1
pillPillapteka auchan30
$29.00
$0.97
3000.00.00
14
Molekin D3+K2
1
pillPillapteka auchan30
$23.80
$0.79
3010.00.00
15
Calperos1000
0
pillPillapteka auchan30
$18.90
$0.0000.00.00
16
Vitaminum C TEVA 200
0
pillPillapteka auchan30
$10.00
$0.0000.00.00
17
Chlor (zawarty w soli)
2.5
gPowdersól100$0.00$0.004000.00.00
Total
$318.40
$26.11
3356334.3172.41
Target
2845285.0213.00
% Reached
118%117%81%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: wsaddd's P8terfamilias's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2845 calories (w/ optimal micronutrient ratios)Change
MacroTargetRecipeMax%
Calories (kcal)28453356118%
Carbohydrates (g)285334.3117%
Protein (g)213172.4181%
Total Fat (g)95146.73154%
Saturated Fat (g)048.56
Monounsaturated Fat (g)058.46
Polyunsaturated Fat (g)2.8929.3522.221015%
Omega-3 Fatty Acids (g)1.678.828.88528%
Omega-6 Fatty Acids (g)3.8618.948.88491%
Total Fiber (g)2818.566%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)01166.4
VitaminsTargetRecipeMax%
Vitamin A (IU)3000373010000124%
Vitamin B6 (mg)1.35.9100455%
Vitamin B12 (ug)2.46.8283%
Vitamin C (mg)250101200040%
Vitamin D (IU)150025424000169%
Vitamin E (IU)2037400187%
Vitamin K (ug)120140116%
Thiamin (mg)1.22.829236%
Riboflavin (mg)1.33.792292%
Niacin (mg)1666.61735416%
Folate (ug)4004521000113%
Pantothenic Acid (mg)520.245405%
Biotin (ug)3063208%
Choline (mg)5501029.5453500187%
MineralsTargetRecipeMax%
Calcium (g)0.910.512.556%
Chloride (g)2.32.53.6109%
Chromium (ug)3540114%
Copper (mg)0.92.3710263%
Iodine (ug)1501561100104%
Iron (mg)920.08915.3223%
Magnesium (mg)455565910124%
Manganese (mg)2.310.39511452%
Molybdenum (ug)45502000111%
Phosphorus (g)0.72.5154359%
Potassium (g)2.42.865119%
Selenium (ug)55305400555%
Sodium (g)1.21.8742.3156%
Sulfur (g)26.94347%
Zinc (mg)918.910513.5210%

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