Name: Modified Oatlent for low Iron. Rice flour instead of Oats.
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 55g WPI (Choc) Other flavours available with slight changes to values; 75g Dextrose Monohydrate; 22g Psyllium Husk Powder; 20g Lecithin Granules; 20g Sunflower Seeds; 6g Diet Rite Salt Lite; 4g Linseed Meal (Flaxseed); 145g Organic Brown Rice Flour; 100g Full Cream Milk Powder

Amount		Ingredient	$ / day	Source
55	g	WPI (Choc) Other flavours available with slight changes to values	$1.98	Bulk Nutrients
75	g	Dextrose Monohydrate	$0.51	Bulk Nutrients
22	g	Psyllium Husk Powder	$0.39	Coles
20	g	Lecithin Granules	$0.40	Chemist Warehouse
20	g	Sunflower Seeds	$0.22	Coles
6	g	Diet Rite Salt Lite	$0.09	Coles
4	g	Linseed Meal (Flaxseed)	$0.03	Chemist Warehouse
145	g	Organic Brown Rice Flour	$1.38	The Source
100	g	Full Cream Milk Powder	$0.63	Coles
Amounts for: Total Daily Cost:			$5.63	Add Ingredients to Amazon Cart

Adaptation of Oatlent for low Iron content. Oats, milo and the multivite are the main source of iron so they have been removed. Rice flour replaces the oats but a multivite replacement still needs to be found. Milo was for taste and can be removed completely with minimal issues.

Nutrition Facts

Amount Per Day

53% Carb, 21% Protein, 26% Fat

Calories1764

% Daily Values*

100%

Total Carbohydrate229g

100%

Dietary Fiber 21g

99%

Protein91g

81%

Total Fat49g

Saturated Fat21g

Monounsaturated Fat0.3g

Polyunsaturated Fat8g

101%

Omega-3 Fatty Acids2g

63%

Omega-6 Fatty Acids11g

Cholesterol97mg

Calcium 111%	•	Vitamin A 37%
Chloride 105%	•	Vitamin B6 47%
Chromium 0%	•	Vitamin B12 0%
Copper 12%	•	Vitamin C 10%
Iodine 0%	•	Vitamin D 0%
Iron 23%	•	Vitamin E 0%
Magnesium 30%	•	Vitamin K 2%
Manganese 4%	•	Thiamin 45%
Molybdenum 168%	•	Riboflavin 119%
Phosphorus 269%	•	Niacin 10%
Potassium 98%	•	Folate 11%
Selenium 69%	•	Pantothenic Acid 62%
Sodium 101%	•	Biotin 133%
Sulfur 31%	•	Choline 291%
Zinc 31%

* Percent Daily Values are based on "lonepolarbear's 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	WPI (Choc) Other flavours available with slight changes to values	55	g	Powder	Bulk Nutrients	1000	$36.00	$1.98	18	206	0.9	48.23
2	Dextrose Monohydrate	75	g	Powder	Bulk Nutrients	2500	$17.00	$0.51	33	276	67.5	0.00
3	Psyllium Husk Powder	22	g	Powder	Coles	450	$8.02	$0.39	20	42	0.7	0.66
4	Lecithin Granules	20	g	Powder	Chemist Warehouse	500	$9.99	$0.40	25	50	0.0	0.00
5	Sunflower Seeds	20	g	Powder	Coles	500	$5.39	$0.22	25	111	1.6	4.54
6	Diet Rite Salt Lite	6	g	Powder	Coles	170	$2.64	$0.09	28	0	0.0	0.00
7	Linseed Meal (Flaxseed)	4	g	Powder	Chemist Warehouse	500	$3.99	$0.03	125	21	0.0	0.73
8	Organic Brown Rice Flour	145	g	Powder	The Source	1000	$9.50	$1.38	7	541	118.2	11.89
9	Full Cream Milk Powder	100	g	Powder	Coles	1000	$6.26	$0.63	10	517	40.0	25.00
	Total						$98.79	$5.63		1764	228.9	91.06
	Target									1838	230.0	92.00
	% Reached									96%	100%	99%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1838	1764	96%
Carbohydrates (g)	230	228.9	100%
Protein (g)	92	91.06	99%
Total Fat (g)	61	49.16	81%
Saturated Fat (g)	0	20.99
Monounsaturated Fat (g)	0	0.3
Polyunsaturated Fat (g)	0	7.63
Omega-3 Fatty Acids (g)	1.6	1.61	101%
Omega-6 Fatty Acids (g)	17	10.64	63%
Total Fiber (g)	21	20.9	100%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	97

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	1101	10000	37%
Vitamin B6 (mg)	1.3	0.6	100	47%
Vitamin B12 (ug)	2.4	0		0%
Vitamin C (mg)	90	9	2000	10%
Vitamin D (IU)	600	0	4000	0%
Vitamin E (IU)	20	0	1000	0%
Vitamin K (ug)	120	2		2%
Thiamin (mg)	1.2	0.546		45%
Riboflavin (mg)	1.3	1.551		119%
Niacin (mg)	16	1.643	35	10%
Folate (ug)	400	45	1000	11%
Pantothenic Acid (mg)	5	3.084		62%
Biotin (ug)	30	40		133%
Choline (mg)	550	1599.18	3500	291%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.11	2.5	111%
Chloride (g)	2.3	2.408	3.6	105%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	0.107	10	12%
Iodine (ug)	150	0	1100	0%
Iron (mg)	8	1.8464	45	23%
Magnesium (mg)	420	128		30%
Manganese (mg)	2.3	0.095	11	4%
Molybdenum (ug)	45	75	2000	168%
Phosphorus (g)	0.7	1.88	4	269%
Potassium (g)	3.5	3.419		98%
Selenium (ug)	55	38	400	69%
Sodium (g)	1.5	1.518	2.3	101%
Sulfur (g)	2	0.62		31%
Zinc (mg)	11	3.41	40	31%

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Modified Oatlent for low Iron. Rice flour instead of Oats.

Nutrition Facts

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

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