| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 345 | g | Yellow Corn Flour | $0.52 | Continente |
| 71 | g | Whey protein isolate (Chocolate or another flavour) | $1.87 | Bulk Powders |
| 34 | g | Olive Oil | $0.59 | Local |
| 40 | g | Becel | $0.33 | Continente |
| 1 | pill | Well's Calcium + Magnesium | $0.11 | Continente |
| 4 | g | Iodised Salt | $0.00 | Continente |
| 1 | pill | Centrum Men Multivitamin | $0.10 | Vitacost |
| 0.55 | g | Choline bitartrate | $0.03 | Bulk Powders |
| 30 | g | Cacau em pó magro - Pantagruel | $0.60 | Local |
Amounts for: Total Daily Cost: | $4.16 | Add Ingredients to Amazon Cart | ||
| Calcium 145% | • | Vitamin A 140% |
| Chloride 111% | • | Vitamin B6 154% |
| Chromium 100% | • | Vitamin B12 250% |
| Copper 100% | • | Vitamin C 100% |
| Iodine 225% | • | Vitamin D 100% |
| Iron 178% | • | Vitamin E 263% |
| Magnesium 129% | • | Vitamin K 56% |
| Manganese 100% | • | Thiamin 100% |
| Molybdenum 111% | • | Riboflavin 100% |
| Phosphorus 23% | • | Niacin 100% |
| Potassium 10% | • | Folate 100% |
| Selenium 182% | • | Pantothenic Acid 300% |
| Sodium 115% | • | Biotin 133% |
| Sulfur 0% | • | Choline 100% |
| Zinc 100% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2203 | 2079 | 94% | |
| Carbohydrates (g) | 303 | 279.1 | 92% | |
| Protein (g) | 138 | 93.14 | 67% | |
| Total Fat (g) | 49 | 69.2 | 141% | |
| Saturated Fat (g) | 12.1 | |||
| Monounsaturated Fat (g) | 22.67 | |||
| Polyunsaturated Fat (g) | 23.17 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 1.75 | 109% | |
| Omega-6 Fatty Acids (g) | 17 | 21.49 | 126% | |
| Total Fiber (g) | 28 | 16.4 | 59% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 23.667 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 4190 | 10000 | 140% |
| Vitamin B6 (mg) | 1.3 | 2 | 100 | 154% |
| Vitamin B12 (ug) | 2.4 | 6 | 250% | |
| Vitamin C (mg) | 90 | 90 | 2000 | 100% |
| Vitamin D (IU) | 600 | 600 | 4000 | 100% |
| Vitamin E (IU) | 20 | 53 | 1000 | 263% |
| Vitamin K (ug) | 120 | 67 | 56% | |
| Thiamin (mg) | 1.2 | 1.2 | 100% | |
| Riboflavin (mg) | 1.3 | 1.3 | 100% | |
| Niacin (mg) | 16 | 16 | 35 | 100% |
| Folate (ug) | 400 | 400 | 1000 | 100% |
| Pantothenic Acid (mg) | 5 | 15 | 300% | |
| Biotin (ug) | 30 | 40 | 133% | |
| Choline (mg) | 550 | 550 | 3500 | 100% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.45 | 2.5 | 145% |
| Chloride (g) | 2.3 | 2.557 | 3.6 | 111% |
| Chromium (ug) | 35 | 35 | 100% | |
| Copper (mg) | 0.9 | 0.9 | 10 | 100% |
| Iodine (ug) | 150 | 338 | 1100 | 225% |
| Iron (mg) | 8 | 14.21 | 45 | 178% |
| Magnesium (mg) | 420 | 542.6 | 129% | |
| Manganese (mg) | 2.3 | 2.3 | 11 | 100% |
| Molybdenum (ug) | 45 | 50 | 2000 | 111% |
| Phosphorus (g) | 0.7 | 0.162 | 4 | 23% |
| Potassium (g) | 3.5 | 0.34 | 10% | |
| Selenium (ug) | 55 | 100 | 400 | 182% |
| Sodium (g) | 1.5 | 1.729 | 2.3 | 115% |
| Sulfur (g) | 2 | 0 | 0% | |
| Zinc (mg) | 11 | 11 | 40 | 100% |
