Name: Mk. VII pancakes (edible)
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g rolled oats (crushed); 60g soy protein isolate; 45g raw sugar; 3.8g iodized cooking salt; 1pill Nature Made Multi For Him (No Iron)(crushed); 5.3g potassium chloride; 1.7g calcium carbonate; 60ml canola oil; 2portion raw egg; 180ml tap water; 90g maple syrup (topping)

Amount		Ingredient	$ / day	Source
100	g	rolled oats (crushed)	$0.17	woolies
60	g	soy protein isolate	$0.45	bulknutrients
45	g	raw sugar	$0.05	woolies
3.8	g	iodized cooking salt	$0.00	woolies
1	pill	Nature Made Multi For Him (No Iron)(crushed)	$0.11	iherb
5.3	g	potassium chloride	$0.03	iherb
1.7	g	calcium carbonate	$0.03	iherb
60	ml	canola oil	$0.14	woolies
2	portion	raw egg	$0.59	woolies
180	ml	tap water	$0.00	kitchen
90	g	maple syrup (topping)	$0.77	woolies
Amounts for: Total Daily Cost:			$2.35	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

39% Carb, 20% Protein, 41% Fat

Calories1646

% Daily Values*

65%

Total Carbohydrate162g

45%

Dietary Fiber 13g

96%

Protein82g

114%

Total Fat74g

Saturated Fat7g

Monounsaturated Fat39g

Polyunsaturated Fat15g

349%

Omega-3 Fatty Acids6g

86%

Omega-6 Fatty Acids15g

Cholesterol422mg

Calcium 104%	•	Vitamin A 100%
Chloride 101%	•	Vitamin B6 331%
Chromium 343%	•	Vitamin B12 800%
Copper 311%	•	Vitamin C 200%
Iodine 236%	•	Vitamin D 173%
Iron 81%	•	Vitamin E 255%
Magnesium 69%	•	Vitamin K 69%
Manganese 348%	•	Thiamin 192%
Molybdenum 167%	•	Riboflavin 169%
Phosphorus 102%	•	Niacin 131%
Potassium 101%	•	Folate 126%
Selenium 228%	•	Pantothenic Acid 254%
Sodium 113%	•	Biotin 100%
Sulfur 84%	•	Choline 53%
Zinc 184%

* 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	rolled oats (crushed)	100	g	Powder	woolies	750	$1.28	$0.17	8	382	55.2	13.40
2	soy protein isolate	60	g	Powder	bulknutrients	10000	$74.50	$0.45	167	218	0.8	56.00
3	raw sugar	45	g	Powder	woolies	1000	$1.17	$0.05	22	183	45.0	0.00
4	iodized cooking salt	3.8	g	Powder	woolies	1000	$1.17	$0.00	263	0	0.0	0.00
5	Nature Made Multi For Him (No Iron)(crushed)	1	pill	Pill	iherb	90	$9.80	$0.11	90	0	0.0	0.00
6	potassium chloride	5.3	g	Powder	iherb	200	$1.16	$0.03	38	0	0.0	0.00
7	calcium carbonate	1.7	g	Powder	iherb	340	$5.72	$0.03	200	0	0.0	0.00
8	canola oil	60	ml	Liquid	woolies	2000	$4.69	$0.14	33	487	0.0	0.00
9	raw egg	2	portion	Liquid	woolies	12	$3.55	$0.59	6	142	0.8	12.60
10	tap water	180	ml	Liquid	kitchen	1000	$0.00	$0.00	6	0	0.0	0.00
11	maple syrup (topping)	90	g	Liquid	woolies	375	$3.21	$0.77	4	234	60.3	0.00
	Total						$106.25	$2.35		1646	162.1	82.00
	Target									2000	250.0	85.00
	% Reached									82%	65%	96%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1646	82%
Carbohydrates (g)	250	162.1	65%
Protein (g)	85	82	96%
Total Fat (g)	65	74.23	114%
Saturated Fat (g)		6.94
Monounsaturated Fat (g)		39
Polyunsaturated Fat (g)		15
Omega-3 Fatty Acids (g)	1.6	5.58	349%
Omega-6 Fatty Acids (g)	17	14.67	86%
Total Fiber (g)	28	12.7	45%
Soluble Fiber (g)		6
Insoluble Fiber (g)		6
Cholesterol (mg)	0	422

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2988	10000	100%
Vitamin B6 (mg)	1.3	4.3	100	331%
Vitamin B12 (ug)	2.4	19.2		800%
Vitamin C (mg)	90	180	2000	200%
Vitamin D (IU)	600	1035	4000	173%
Vitamin E (IU)	20	51	1000	255%
Vitamin K (ug)	120	82		69%
Thiamin (mg)	1.2	2.3		192%
Riboflavin (mg)	1.3	2.2		169%
Niacin (mg)	16	21	35	131%
Folate (ug)	400	503	1000	126%
Pantothenic Acid (mg)	5	12.7		254%
Biotin (ug)	30	30		100%
Choline (mg)	550	292.4	3500	53%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.04	2.5	104%
Chloride (g)	2.3	2.315	3.6	101%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	2.8	10	311%
Iodine (ug)	150	354	1100	236%
Iron (mg)	8	6.5	45	81%
Magnesium (mg)	420	289		69%
Manganese (mg)	2.3	8	11	348%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.714	4	102%
Potassium (g)	3.5	3.518		101%
Selenium (ug)	55	125	400	228%
Sodium (g)	1.5	1.689	2.3	113%
Sulfur (g)	2	1.68		84%
Zinc (mg)	11	20.2	40	184%

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Mk. VII pancakes (edible)

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