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Last updated July 5, 2015 Copy
AmountVolumeIngredient$ / daySource
184gMasa harina$0.26Walmart
7gNOW Foods Calcium/magnesium 1000/500 mg$0.51Amazon
8.4gPotassium Citrate$0.42Amazon
4gIodised Salt$0.00Sams-Club
1gCholine bitartrate$0.04Amazon
0pillNow Foods MK-7 Vitamin K-2$0.00Amazon
0.5pillNow Foods MK-4 Vitamin K-2$0.05Amazon
0.1gPure Stevia - 1/4 tsp per week$0.01Amazon
1gXanthan Gum (3g/week)$0.04Amazon
3gFlaxseed Oil$0.07Amazon
1pillNOW Foods Vitamin D-3 2000 IU$0.04Amazon
0gOil, wheat germ$0.00
45gOat Flour/Powder$0.22Bob's Red Mill (4x 22oz)
0gRice flour, brown$0.00
4gPsyllium Husk Powder$0.08Amazon
300gRice flour, white$2.28Amazon
10gCocoa Powder$0.13Amazon
36gPB2 Powdered Peanut Butter$0.81Amazon
1pill1capsuleDaily Multivitamin Powder Capsule$0.32Amazon
40g1cupVanilla Rice Protein$1.27Amazon
Amounts for:
Total Daily Cost:
$6.56Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
75% Carb, 15% Protein, 10% Fat
Calories2317
% Daily Values*
100%
Total Carbohydrate440g
130%
Dietary Fiber 36g
101%
Protein89g
94%
Total Fat25g
Saturated Fat3g
Monounsaturated Fat5g
Polyunsaturated Fat8g
123%
Omega-3 Fatty Acids2g
34%
Omega-6 Fatty Acids6g
Cholesterol0mg
Calcium
103%
Vitamin A
167%
Chloride
104%
Vitamin B6
942%
Chromium
343%
Vitamin B12
4167%
Copper
155%
Vitamin C
113%
Iodine
175%
Vitamin D
110%
Iron
186%
Vitamin E
159%
Magnesium
235%
Vitamin K
110%
Manganese
354%
Thiamin
925%
Molybdenum
367%
Riboflavin
786%
Phosphorus
161%
Niacin
197%
Potassium
113%
Folate
120%
Selenium
278%
Pantothenic Acid
258%
Sodium
138%
Biotin
100%
Sulfur
138%
Choline
83%
Zinc
157%
 
* Percent Daily Values are based on "optimum". 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
Masa harina
184
gPowderWalmart2000
$2.88
$0.26
11672140.417.11
2
NOW Foods Calcium/magnesium 1000/500 mg
7
gPowderAmazon227
$16.49
$0.51
3200.00.00
3
Potassium Citrate
8.4
gPowderAmazon500
$24.96
$0.42
6000.00.00
4
Iodised Salt
4
gPowderSams-Club1814
$0.98
$0.00
45400.00.00
5
Choline bitartrate
1
gPowderAmazon500
$19.74
$0.04
50000.00.00
6
Now Foods MK-7 Vitamin K-2
0
pillPillAmazon60
$12.01
$0.0000.00.00
7
Now Foods MK-4 Vitamin K-2
0.5
pillPillAmazon100
$9.99
$0.05
20000.00.00
8
Pure Stevia - 1/4 tsp per week
0.1
gPowderAmazon100
$14.96
$0.01
100000.00.00
9
Xanthan Gum (3g/week)
1
gPowderAmazon454
$17.95
$0.04
45430.80.00
10
Flaxseed Oil
3
gLiquidAmazon662
$16.16
$0.07
221270.00.00
11
NOW Foods Vitamin D-3 2000 IU
1
pillPillAmazon240
$10.03
$0.04
24000.00.00
12
Oil, wheat germ
0
gPowder0$0.00$0.0000.00.00
13
Oat Flour/Powder
45
gPowderBob's Red Mill (4x 22oz)2495
$12.19
$0.22
5518229.66.60
14
Rice flour, brown
0
gPowder0$0.00$0.0000.00.00
15
Psyllium Husk Powder
4
gPowderAmazon680
$13.94
$0.08
170153.60.00
16
Rice flour, white
300
gPowderAmazon11339
$86.12
$2.28
381097241.117.85
17
Cocoa Powder
10
gPowderAmazon1356
$17.88
$0.13
136406.02.00
18
PB2 Powdered Peanut Butter
36
gPowderAmazon453
$10.19
$0.81
1313515.015.00
19
Daily Multivitamin Powder Capsule
1
pillPowderAmazon30
$9.69
$0.32
3000.00.00
20
Vanilla Rice Protein
40
gPowderAmazon600
$18.99
$1.27
151474.030.67
Total
$315.15
$6.56
2317440.489.22
Target
2354441.088.00
% Reached
98%100%101%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: optimumChange
MacroTargetRecipeMax%
Calories (kcal)2354231798%
Carbohydrates (g)441440.4100%
Protein (g)8889.22101%
Total Fat (g)2624.5494%
Saturated Fat (g)03.06
Monounsaturated Fat (g)05.07
Polyunsaturated Fat (g)07.78
Omega-3 Fatty Acids (g)1.61.96123%
Omega-6 Fatty Acids (g)175.8334%
Total Fiber (g)2836.3130%
Soluble Fiber (g)02.1
Insoluble Fiber (g)07.6
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000500910000167%
Vitamin B6 (mg)1.312.2100942%
Vitamin B12 (ug)2.41004167%
Vitamin C (mg)901022000113%
Vitamin D (IU)300033114000110%
Vitamin E (IU)20321000159%
Vitamin K (ug)120131110%
Thiamin (mg)1.211.105925%
Riboflavin (mg)1.310.223786%
Niacin (mg)1631.46635197%
Folate (ug)4004801000120%
Pantothenic Acid (mg)512.912258%
Biotin (ug)3030100%
Choline (mg)550456.753350083%
MineralsTargetRecipeMax%
Calcium (g)11.032.5103%
Chloride (g)2.32.43.6104%
Chromium (ug)35120343%
Copper (mg)0.91.39110155%
Iodine (ug)1502631100175%
Iron (mg)814.91645186%
Magnesium (mg)420986235%
Manganese (mg)2.38.14411354%
Molybdenum (ug)451652000367%
Phosphorus (g)0.71.1284161%
Potassium (g)3.53.944113%
Selenium (ug)55153400278%
Sodium (g)1.52.0682.3138%
Sulfur (g)22.75138%
Zinc (mg)1117.220440157%

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