Name: Micro / Macro - Vital Greens
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 2pill NOW Foods Calcium & Magnesium; 23g Potassium Gluconate; 2g MSM Sulfur; 24g Lecithin; 4g Table Salt; 12g Linseed Meal (Flaxseed); 100g Rice protein isolate - natural; 35ml Peanut Oil; 170g Fine Powdered Oats; 100g Raw Sugar; 2portion Banana; 25g Vital Greens

Amount		Ingredient	$ / day	Source
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
23	g	Potassium Gluconate	$0.61	iherb
2	g	MSM Sulfur	$0.11	bulk nutrients
24	g	Lecithin	$0.73	Coles/Woolworths
4	g	Table Salt	$0.01	Coles/Woolworths
12	g	Linseed Meal (Flaxseed)	$0.13	Coles/Woolworths
100	g	Rice protein isolate - natural	$1.58	Bulk Nutrients
35	ml	Peanut Oil	$0.20	Coles/Woolworths
170	g	Fine Powdered Oats	$1.33	Bulk Nutrients
100	g	Raw Sugar	$0.17	Coles/Woolworths
2	portion	Banana	$0.17
25	g	Vital Greens	$3.75	Pharmacy Online
Amounts for: Total Daily Cost:			$8.89	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 20% Protein, 29% Fat

Calories2161

% Daily Values*

109%

Total Carbohydrate271g

102%

Dietary Fiber 29g

127%

Protein108g

103%

Total Fat67g

Saturated Fat12g

Monounsaturated Fat15g

Polyunsaturated Fat9g

181%

Omega-3 Fatty Acids3g

71%

Omega-6 Fatty Acids12g

Cholesterol0mg

Calcium 140%	•	Vitamin A 297%
Chloride 107%	•	Vitamin B6 697%
Chromium 214%	•	Vitamin B12 2917%
Copper 101%	•	Vitamin C 1187%
Iodine 250%	•	Vitamin D 250%
Iron 226%	•	Vitamin E 1649%
Magnesium 173%	•	Vitamin K 253%
Manganese 200%	•	Thiamin 599%
Molybdenum 250%	•	Riboflavin 402%
Phosphorus 122%	•	Niacin 170%
Potassium 144%	•	Folate 204%
Selenium 147%	•	Pantothenic Acid 197%
Sodium 101%	•	Biotin 2750%
Sulfur 100%	•	Choline 137%
Zinc 236%

* 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	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
2	Potassium Gluconate	23	g	Powder	iherb	454	$12.10	$0.61	20	0	0.0	0.00
3	MSM Sulfur	2	g	Powder	bulk nutrients	250	$14.00	$0.11	125	0	0.0	0.00
4	Lecithin	24	g	Powder	Coles/Woolworths	200	$6.10	$0.73	8	176	5.6	1.60
5	Table Salt	4	g	Powder	Coles/Woolworths	500	$1.00	$0.01	125	0	0.0	0.00
6	Linseed Meal (Flaxseed)	12	g	Powder	Coles/Woolworths	500	$5.21	$0.13	42	55	0.8	2.34
7	Rice protein isolate - natural	100	g	Powder	Bulk Nutrients	5000	$79.00	$1.58	50	373	6.1	81.20
8	Peanut Oil	35	ml	Liquid	Coles/Woolworths	1000	$5.63	$0.20	29	282	0.0	0.00
9	Fine Powdered Oats	170	g	Powder	Bulk Nutrients	5000	$39.00	$1.33	29	653	98.8	20.57
10	Raw Sugar	100	g	Powder	Coles/Woolworths	2000	$3.50	$0.17	20	380	98.1	0.00
11	Banana	2	portion	Paste		6	$0.50	$0.17	3	242	62.0	2.00
12	Vital Greens	25	g	Powder	Pharmacy Online	1000	$150.00	$3.75	40	0	0.0	0.00
	Total						$328.87	$8.89		2161	271.3	107.71
	Target									2000	250.0	85.00
	% Reached									108%	109%	127%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2161	108%
Carbohydrates (g)	250	271.3	109%
Protein (g)	85	107.71	127%
Total Fat (g)	65	66.89	103%
Saturated Fat (g)		12
Monounsaturated Fat (g)		15.33
Polyunsaturated Fat (g)		9.13
Omega-3 Fatty Acids (g)	1.6	2.89	181%
Omega-6 Fatty Acids (g)	17	12.13	71%
Total Fiber (g)	28	28.7	102%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8924	10000	297%
Vitamin B6 (mg)	1.3	9.1	100	697%
Vitamin B12 (ug)	2.4	70		2917%
Vitamin C (mg)	90	1069	2000	1187%
Vitamin D (IU)	600	1500	4000	250%
Vitamin E (IU)	20	330	1000	1649%
Vitamin K (ug)	120	304		253%
Thiamin (mg)	1.2	7.192		599%
Riboflavin (mg)	1.3	5.224		402%
Niacin (mg)	16	27.172	35	170%
Folate (ug)	400	815	1000	204%
Pantothenic Acid (mg)	5	9.87		197%
Biotin (ug)	30	825		2750%
Choline (mg)	550	756.044	3500	137%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.4	2.5	140%
Chloride (g)	2.3	2.452	3.6	107%
Chromium (ug)	35	75		214%
Copper (mg)	0.9	0.906	10	101%
Iodine (ug)	150	375	1100	250%
Iron (mg)	8	18.084	45	226%
Magnesium (mg)	420	725.4		173%
Manganese (mg)	2.3	4.6	11	200%
Molybdenum (ug)	45	113	2000	250%
Phosphorus (g)	0.7	0.857	4	122%
Potassium (g)	3.5	5.025		144%
Selenium (ug)	55	81	400	147%
Sodium (g)	1.5	1.52	2.3	101%
Sulfur (g)	2	2		100%
Zinc (mg)	11	25.916	40	236%

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Micro / Macro - Vital Greens

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change