| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 180 | g | Whey protein isolate (Chocolate or another flavour) | $4.75 | Bulk Powders |
| 1 | pill | Calcium + Vitamin D3 + Vitamin K1 capsules | $0.12 | Bulk Powders |
| 225 | g | Yellow Corn Flour | $0.34 | Continente |
| 4 | g | Iodised Salt | $0.00 | Continente |
| 25 | g | Olive Oil | $0.44 | Local |
| 40 | g | Becel | $0.00 | |
| 32 | g | Psyllium Husk Powder | $0.71 | Bulk Powders |
| 1 | pill | Centrum | $0.13 | Local |
Amounts for: Total Daily Cost: | $6.49 | Add Ingredients to Amazon Cart | ||
| Calcium 186% | • | Vitamin A 93% |
| Chloride 114% | • | Vitamin B6 154% |
| Chromium 114% | • | Vitamin B12 104% |
| Copper 56% | • | Vitamin C 111% |
| Iodine 192% | • | Vitamin D 200% |
| Iron 120% | • | Vitamin E 140% |
| Magnesium 50% | • | Vitamin K 979% |
| Manganese 87% | • | Thiamin 117% |
| Molybdenum 111% | • | Riboflavin 135% |
| Phosphorus 69% | • | Niacin 125% |
| Potassium 19% | • | Folate 100% |
| Selenium 55% | • | Pantothenic Acid 150% |
| Sodium 127% | • | Biotin 208% |
| Sulfur 0% | • | Choline 0% |
| Zinc 45% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 2013 | 101% | |
| Carbohydrates (g) | 250 | 210 | 84% | |
| Protein (g) | 85 | 176.3 | 207% | |
| Total Fat (g) | 65 | 55.35 | 85% | |
| Saturated Fat (g) | 8.77 | |||
| Monounsaturated Fat (g) | 18.36 | |||
| Polyunsaturated Fat (g) | 20.21 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 1.71 | 107% | |
| Omega-6 Fatty Acids (g) | 17 | 18.56 | 109% | |
| Total Fiber (g) | 28 | 28.3 | 101% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 60 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 2783 | 10000 | 93% |
| Vitamin B6 (mg) | 1.3 | 2 | 100 | 154% |
| Vitamin B12 (ug) | 2.4 | 2.5 | 104% | |
| Vitamin C (mg) | 90 | 100 | 2000 | 111% |
| Vitamin D (IU) | 600 | 1200 | 4000 | 200% |
| Vitamin E (IU) | 20 | 28 | 1000 | 140% |
| Vitamin K (ug) | 120 | 1175 | 979% | |
| Thiamin (mg) | 1.2 | 1.4 | 117% | |
| Riboflavin (mg) | 1.3 | 1.75 | 135% | |
| Niacin (mg) | 16 | 20 | 35 | 125% |
| Folate (ug) | 400 | 400 | 1000 | 100% |
| Pantothenic Acid (mg) | 5 | 7.5 | 150% | |
| Biotin (ug) | 30 | 63 | 208% | |
| Choline (mg) | 550 | 0 | 3500 | 0% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.86 | 2.5 | 186% |
| Chloride (g) | 2.3 | 2.616 | 3.6 | 114% |
| Chromium (ug) | 35 | 40 | 114% | |
| Copper (mg) | 0.9 | 0.5 | 10 | 56% |
| Iodine (ug) | 150 | 288 | 1100 | 192% |
| Iron (mg) | 8 | 9.626 | 45 | 120% |
| Magnesium (mg) | 420 | 208 | 50% | |
| Manganese (mg) | 2.3 | 2 | 11 | 87% |
| Molybdenum (ug) | 45 | 50 | 2000 | 111% |
| Phosphorus (g) | 0.7 | 0.485 | 4 | 69% |
| Potassium (g) | 3.5 | 0.66 | 19% | |
| Selenium (ug) | 55 | 30 | 400 | 55% |
| Sodium (g) | 1.5 | 1.902 | 2.3 | 127% |
| Sulfur (g) | 2 | 0 | 0% | |
| Zinc (mg) | 11 | 5 | 40 | 45% |
