Name: Mk. VIII pancakes
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); 5.2g potassium chloride; 0.5g calcium carbonate; 60ml canola oil; 0portion raw egg; 0ml tap water; 90g maple syrup (topping); 180ml __needs_adj__Whole Milk; 5g __needs_src__Baking Powder; 3g __needs_adj__ Sodium Bicarbonate

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
5.2	g	potassium chloride	$0.03	iherb
0.5	g	calcium carbonate	$0.01	iherb
60	ml	canola oil	$0.14	woolies
0	portion	raw egg	$0.00	woolies
0	ml	tap water	$0.00	kitchen
90	g	maple syrup (topping)	$0.77	woolies
180	ml	__needs_adj__Whole Milk	$0.18
5	g	__needs_src__Baking Powder	$0.11	woolies
3	g	__needs_adj__ Sodium Bicarbonate	$0.02
Amounts for: Total Daily Cost:			$2.04	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

42% Carb, 19% Protein, 39% Fat

Calories1618

% Daily Values*

115%

Total Carbohydrate173g

61%

Dietary Fiber 13g

80%

Protein76g

121%

Total Fat70g

Saturated Fat7g

Monounsaturated Fat39g

Polyunsaturated Fat15g

344%

Omega-3 Fatty Acids6g

80%

Omega-6 Fatty Acids14g

Cholesterol18mg

Calcium 101%	•	Vitamin A 90%
Chloride 101%	•	Vitamin B6 321%
Chromium 343%	•	Vitamin B12 785%
Copper 374%	•	Vitamin C 200%
Iodine 236%	•	Vitamin D 179%
Iron 63%	•	Vitamin E 251%
Magnesium 71%	•	Vitamin K 69%
Manganese 348%	•	Thiamin 198%
Molybdenum 167%	•	Riboflavin 162%
Phosphorus 75%	•	Niacin 133%
Potassium 100%	•	Folate 116%
Selenium 183%	•	Pantothenic Acid 240%
Sodium 243%	•	Biotin 100%
Sulfur 84%	•	Choline 12%
Zinc 173%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". 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	5.2	g	Powder	iherb	200	$1.16	$0.03	38	0	0.0	0.00
7	calcium carbonate	0.5	g	Powder	iherb	340	$5.72	$0.01	680	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	0	portion	Liquid	woolies	12	$3.55	$0.00		0	0.0	0.00
10	tap water	0	ml	Liquid	kitchen	1000	$0.00	$0.00		0	0.0	0.00
11	maple syrup (topping)	90	g	Liquid	woolies	375	$3.21	$0.77	4	234	60.3	0.00
12	__needs_adj__Whole Milk	180	ml	Liquid		2000	$2.00	$0.18	11	111	9.9	6.10
13	__needs_src__Baking Powder	5	g	Powder	woolies	125	$2.69	$0.11	25	3	1.4	0.00
14	__needs_adj__ Sodium Bicarbonate	3	g	Powder		500	$2.63	$0.02	167	0	0.0	0.00
	Total						$113.57	$2.04		1618	172.6	75.50
	Target									1500	150.0	94.00
	% Reached									108%	115%	80%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1618	108%
Carbohydrates (g)	150	172.6	115%
Protein (g)	94	75.5	80%
Total Fat (g)	58	70.33	121%
Saturated Fat (g)		6.94
Monounsaturated Fat (g)		39
Polyunsaturated Fat (g)		15
Omega-3 Fatty Acids (g)	1.6	5.51	344%
Omega-6 Fatty Acids (g)	17	13.52	80%
Total Fiber (g)	21	12.7	61%
Soluble Fiber (g)		6
Insoluble Fiber (g)		6
Cholesterol (mg)	0	18.305

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	2690	10000	90%
Vitamin B6 (mg)	1.3	4.2	100	321%
Vitamin B12 (ug)	2.4	18.8		785%
Vitamin C (mg)	90	180	2000	200%
Vitamin D (IU)	600	1074	4000	179%
Vitamin E (IU)	20	50	1000	251%
Vitamin K (ug)	120	82		69%
Thiamin (mg)	1.2	2.376		198%
Riboflavin (mg)	1.3	2.105		162%
Niacin (mg)	16	21.229	35	133%
Folate (ug)	400	465	1000	116%
Pantothenic Acid (mg)	5	11.986		240%
Biotin (ug)	30	30		100%
Choline (mg)	550	67.019	3500	12%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	2.315	3.6	101%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	3.363	10	374%
Iodine (ug)	150	354	1100	236%
Iron (mg)	8	5.0203	45	63%
Magnesium (mg)	420	296.9		71%
Manganese (mg)	2.3	8	11	348%
Molybdenum (ug)	45	75	2000	167%
Phosphorus (g)	0.7	0.523	4	75%
Potassium (g)	3.5	3.502		100%
Selenium (ug)	55	101	400	183%
Sodium (g)	1.5	3.645	2.3	243%
Sulfur (g)	2	1.68		84%
Zinc (mg)	11	19	40	173%

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Mk. VIII pancakes

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carb Change