| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 125 | g | Oat Flour/Powder | $0.51 | Local |
| 200 | g | Whey protein isolate | $4.76 | Amazon |
| 50 | g | Dextrose | $0.26 | Amazon |
| 55 | g | Bob's Red Mill Flaxseed Meal | $0.37 | Local |
| 3.5 | g | Table Salt, iodized | $0.03 | Local |
| 1.1 | g | Vitamin Shoppe Multivitamin/mineral powder | $0.08 | Amazon |
| 20 | g | Canola Oil | $0.04 | Local |
| 16 | ml | Lecithin | $0.33 | Amazon |
| 1 | pill | Now Foods Vitamin D-3 & K-2 | $0.05 | Amazon |
Amounts for: Total Daily Cost: | $6.42 | Add Ingredients to Amazon Cart | ||
| Calcium 92% | • | Vitamin A 35% |
| Chloride 103% | • | Vitamin B6 166% |
| Chromium 10% | • | Vitamin B12 73% |
| Copper 130% | • | Vitamin C 84% |
| Iodine 71% | • | Vitamin D 173% |
| Iron 118% | • | Vitamin E 180% |
| Magnesium 127% | • | Vitamin K 50% |
| Manganese 289% | • | Thiamin 293% |
| Molybdenum 563% | • | Riboflavin 154% |
| Phosphorus 223% | • | Niacin 66% |
| Potassium 48% | • | Folate 29% |
| Selenium 109% | • | Pantothenic Acid 157% |
| Sodium 113% | • | Biotin 6% |
| Sulfur 14% | • | Choline 103% |
| Zinc 67% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2400 | 2158 | 90% | |
| Carbohydrates (g) | 150 | 161.8 | 108% | |
| Protein (g) | 225 | 192.1 | 85% | |
| Total Fat (g) | 125 | 72.48 | 58% | |
| Saturated Fat (g) | 0 | 5.63 | ||
| Monounsaturated Fat (g) | 0 | 19.45 | ||
| Polyunsaturated Fat (g) | 0 | 25.73 | ||
| Omega-3 Fatty Acids (g) | 1.6 | 13.89 | 868% | |
| Omega-6 Fatty Acids (g) | 17 | 11.83 | 70% | |
| Total Fiber (g) | 50 | 23 | 46% | |
| Soluble Fiber (g) | 0 | 3.8 | ||
| Insoluble Fiber (g) | 0 | 4.4 | ||
| Cholesterol (mg) | 0 | 68.027 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 1058 | 10000 | 35% |
| Vitamin B6 (mg) | 1.3 | 2.2 | 100 | 166% |
| Vitamin B12 (ug) | 2.4 | 1.8 | 73% | |
| Vitamin C (mg) | 90 | 76 | 2000 | 84% |
| Vitamin D (IU) | 600 | 1035 | 4000 | 173% |
| Vitamin E (IU) | 20 | 36 | 1000 | 180% |
| Vitamin K (ug) | 120 | 60 | 50% | |
| Thiamin (mg) | 1.2 | 3.518 | 293% | |
| Riboflavin (mg) | 1.3 | 1.998 | 154% | |
| Niacin (mg) | 16 | 10.631 | 35 | 66% |
| Folate (ug) | 400 | 116 | 1000 | 29% |
| Pantothenic Acid (mg) | 5 | 7.851 | 157% | |
| Biotin (ug) | 30 | 2 | 6% | |
| Choline (mg) | 550 | 567.751 | 3500 | 103% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.92 | 2.5 | 92% |
| Chloride (g) | 2.3 | 2.378 | 3.6 | 103% |
| Chromium (ug) | 35 | 4 | 10% | |
| Copper (mg) | 0.9 | 1.174 | 10 | 130% |
| Iodine (ug) | 150 | 107 | 1100 | 71% |
| Iron (mg) | 8 | 9.4042 | 45 | 118% |
| Magnesium (mg) | 420 | 532.2 | 127% | |
| Manganese (mg) | 2.3 | 6.657 | 11 | 289% |
| Molybdenum (ug) | 45 | 254 | 2000 | 563% |
| Phosphorus (g) | 0.7 | 1.564 | 4 | 223% |
| Potassium (g) | 3.5 | 1.666 | 48% | |
| Selenium (ug) | 55 | 60 | 400 | 109% |
| Sodium (g) | 1.5 | 1.7 | 2.3 | 113% |
| Sulfur (g) | 2 | 0.29 | 14% | |
| Zinc (mg) | 11 | 7.4227 | 40 | 67% |
