| Amount | Ingredient | € / day | Source | |
|---|---|---|---|---|
| 1500 | ml | Vatten, Stockholm | €0.00 | Kranen |
| 3 | g | Salt med jod | €0.00 | ICA |
| 0.5 | g | Choline bitartrate | €0.03 | Myprotein |
| 350 | g | Oat Flour/Powder | €0.88 | Myprotein |
| 100 | g | Soy protein isolate 90 | €1.25 | Bulkpowders |
| 1.5 | g | Multi vitamin complex powder | €0.19 | Bulkpowders |
| 10 | g | Peanut butter, reduced sodium | €0.08 | |
| 20 | ml | Flaxseed Oil | €0.16 | Amazon |
Amounts for: Total Daily Cost: | €2.58 | Add Ingredients to Amazon Cart | ||
| Calcium 115% | • | Vitamin A 150% |
| Chloride 103% | • | Vitamin B6 2915% |
| Chromium 429% | • | Vitamin B12 > 6250% |
| Copper 337% | • | Vitamin C 250% |
| Iodine 100% | • | Vitamin D 250% |
| Iron 569% | • | Vitamin E 155% |
| Magnesium 188% | • | Vitamin K 134% |
| Manganese 224% | • | Thiamin 3330% |
| Molybdenum 1556% | • | Riboflavin 2912% |
| Phosphorus 342% | • | Niacin 276% |
| Potassium 85% | • | Folate 224% |
| Selenium 368% | • | Pantothenic Acid 764% |
| Sodium 140% | • | Biotin 750% |
| Sulfur 158% | • | Choline 162% |
| Zinc 309% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 1973 | 99% | |
| Carbohydrates (g) | 250 | 250.6 | 100% | |
| Protein (g) | 85 | 123.15 | 145% | |
| Total Fat (g) | 65 | 55.94 | 86% | |
| Saturated Fat (g) | 7.2 | |||
| Monounsaturated Fat (g) | 17.95 | |||
| Polyunsaturated Fat (g) | 26.19 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 11.37 | 711% | |
| Omega-6 Fatty Acids (g) | 17 | 16.5 | 97% | |
| Total Fiber (g) | 28 | 41.3 | 147% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 4500 | 10000 | 150% |
| Vitamin B6 (mg) | 1.3 | 37.9 | 100 | 2915% |
| Vitamin B12 (ug) | 2.4 | 150 | > 5000% | |
| Vitamin C (mg) | 90 | 225 | 2000 | 250% |
| Vitamin D (IU) | 600 | 1500 | 4000 | 250% |
| Vitamin E (IU) | 20 | 31 | 1000 | 155% |
| Vitamin K (ug) | 120 | 161 | 134% | |
| Thiamin (mg) | 1.2 | 39.962 | 3330% | |
| Riboflavin (mg) | 1.3 | 37.861 | 2912% | |
| Niacin (mg) | 16 | 44.119 | 35 | 276% |
| Folate (ug) | 400 | 897 | 1000 | 224% |
| Pantothenic Acid (mg) | 5 | 38.2 | 764% | |
| Biotin (ug) | 30 | 225 | 750% | |
| Choline (mg) | 550 | 893.54 | 3500 | 162% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.15 | 2.5 | 115% |
| Chloride (g) | 2.3 | 2.359 | 3.6 | 103% |
| Chromium (ug) | 35 | 150 | 429% | |
| Copper (mg) | 0.9 | 3.03 | 10 | 337% |
| Iodine (ug) | 150 | 150 | 1100 | 100% |
| Iron (mg) | 8 | 45.54 | 45 | 569% |
| Magnesium (mg) | 420 | 789.4 | 188% | |
| Manganese (mg) | 2.3 | 5.15 | 11 | 224% |
| Molybdenum (ug) | 45 | 700 | 2000 | 1556% |
| Phosphorus (g) | 0.7 | 2.392 | 4 | 342% |
| Potassium (g) | 3.5 | 2.977 | 85% | |
| Selenium (ug) | 55 | 202 | 400 | 368% |
| Sodium (g) | 1.5 | 2.105 | 2.3 | 140% |
| Sulfur (g) | 2 | 3.17 | 158% | |
| Zinc (mg) | 11 | 33.978 | 40 | 309% |
