Name: Normal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 125g Soybeans, mature seeds, dry roasted; 150g Onions, yellow, sauteed; 145g Beans, black, mature seeds, canned, low sodium; 230g Rice, brown, long-grain, cooked; 5g NOW Foods Calcium/magnesium 1000/500 mg; 1.3g Choline bitartrate; 850g Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D; 18g Soy sauce made from soy (tamari); 227g Orange juice, chilled, includes from concentrate; 30g Spinach, raw; 3.25g Potassium chloride; 16g Oil, olive, salad or cooking; 20g Oil, canola; 20g Nuts, cashew nuts, dry roasted, without salt added; 33g Peanuts, all types, dry-roasted, without salt; 30g Peanut flour, low fat; 0.25g Iodized Salt; 1 capsule Vitamin D Supplement

Amount		Volume		Ingredient	USD / day	Source
125	g			Soybeans, mature seeds, dry roasted	USD0.00
150	g			Onions, yellow, sauteed	USD0.00
145	g			Beans, black, mature seeds, canned, low sodium	USD0.00
230	g			Rice, brown, long-grain, cooked	USD0.00
5	g			NOW Foods Calcium/magnesium 1000/500 mg	USD0.22	Amazon
1.3	g			Choline bitartrate	USD0.06	Amazon
850	g			Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D	USD0.00
18	g			Soy sauce made from soy (tamari)	USD0.00
227	g			Orange juice, chilled, includes from concentrate	USD0.00
30	g			Spinach, raw	USD0.00
3.25	g			Potassium chloride	USD0.07	iHerb
16	g			Oil, olive, salad or cooking	USD0.00
20	g			Oil, canola	USD0.00
20	g			Nuts, cashew nuts, dry roasted, without salt added	USD0.00
33	g			Peanuts, all types, dry-roasted, without salt	USD0.00
30	g			Peanut flour, low fat	USD0.00
0.25	g			Iodized Salt	USD0.00	Hain
0	g	1	capsule	Vitamin D Supplement	USD0.03	Amazon
Amounts for: Total Daily Cost:					USD0.38	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

35% Carb, 19% Protein, 46% Fat

Calories2466

% Daily Values*

104%

Total Carbohydrate223g

130%

Dietary Fiber 36g

103%

Protein120g

104%

Total Fat131g

Saturated Fat26g

Monounsaturated Fat56g

Polyunsaturated Fat41g

324%

Omega-3 Fatty Acids5g

212%

Omega-6 Fatty Acids36g

Cholesterol68mg

Calcium 194%	•	Vitamin A 155%
Chloride 105%	•	Vitamin B6 145%
Chromium 0%	•	Vitamin B12 135%
Copper 376%	•	Vitamin C 117%
Iodine 42%	•	Vitamin D 205%
Iron 181%	•	Vitamin E 57%
Magnesium 284%	•	Vitamin K 216%
Manganese 341%	•	Thiamin 153%
Molybdenum 0%	•	Riboflavin 231%
Phosphorus 358%	•	Niacin 102%
Potassium 196%	•	Folate 151%
Selenium 138%	•	Pantothenic Acid 126%
Sodium 151%	•	Biotin 0%
Sulfur 177%	•	Choline 119%
Zinc 148%

* Percent Daily Values are based on "JohnGalt's U.S. government DRI, male 19-50, 2000 calories". 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	Soybeans, mature seeds, dry roasted	125	g	Powder		0	USD0.00	USD0.00	0	564	40.9	49.48
2	Onions, yellow, sauteed	150	g	Powder		0	USD0.00	USD0.00	0	198	11.8	1.43
3	Beans, black, mature seeds, canned, low sodium	145	g	Powder		0	USD0.00	USD0.00	0	132	24.0	8.74
4	Rice, brown, long-grain, cooked	230	g	Powder		0	USD0.00	USD0.00	0	255	52.8	5.93
5	NOW Foods Calcium/magnesium 1000/500 mg	5	g	Powder	Amazon	227	USD9.99	USD0.22	45	0	0.0	0.00
6	Choline bitartrate	1.3	g	Powder	Amazon	500	USD22.99	USD0.06	385	0	0.0	0.00
7	Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D	850	g	Liquid		0	USD0.00	USD0.00	0	434	42.2	29.58
8	Soy sauce made from soy (tamari)	18	g	Liquid		0	USD0.00	USD0.00	0	11	1.0	1.89
9	Orange juice, chilled, includes from concentrate	227	g	Liquid		0	USD0.00	USD0.00	0	111	26.2	1.54
10	Spinach, raw	30	g	Powder		0	USD0.00	USD0.00	0	7	1.1	0.86
11	Potassium chloride	3.25	g	Powder	iHerb	227	USD4.58	USD0.07	70	0	0.0	0.00
12	Oil, olive, salad or cooking	16	g	Liquid		0	USD0.00	USD0.00	0	141	0.0	0.00
13	Oil, canola	20	g	Liquid		0	USD0.00	USD0.00	0	177	0.0	0.00
14	Nuts, cashew nuts, dry roasted, without salt added	20	g	Powder		0	USD0.00	USD0.00	0	115	6.5	3.06
15	Peanuts, all types, dry-roasted, without salt	33	g	Powder		0	USD0.00	USD0.00	0	193	7.1	7.81
16	Peanut flour, low fat	30	g	Powder		0	USD0.00	USD0.00	0	128	9.4	10.14
17	Iodized Salt	0.25	g	Powder	Hain	737	USD1.97	USD0.00	2948	0	0.0	0.00
18	Vitamin D Supplement	0.000025	g	Pill	Amazon	0	USD5.39	USD0.03	180	0	0.0	0.00
	Total						USD44.92	USD0.38		2466	223.0	120.47
	Target									2462	215.0	117.00
	% Reached									100%	104%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2462	2466	100%
Carbohydrates (g)	215	223	104%
Protein (g)	117	120.47	103%
Total Fat (g)	126	130.67	104%
Saturated Fat (g)	0	25.56
Monounsaturated Fat (g)	0	55.99
Polyunsaturated Fat (g)	0	41.25
Omega-3 Fatty Acids (g)	1.6	5.19	324%
Omega-6 Fatty Acids (g)	17	36.06	212%
Total Fiber (g)	28	36.3	130%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	68

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4648	10000	155%
Vitamin B6 (mg)	1.3	1.9	100	145%
Vitamin B12 (ug)	2.4	3.2		135%
Vitamin C (mg)	90	106	2000	117%
Vitamin D (IU)	600	1231	4000	205%
Vitamin E (IU)	20	11	1000	57%
Vitamin K (ug)	120	259		216%
Thiamin (mg)	1.2	1.831		153%
Riboflavin (mg)	1.3	3.004		231%
Niacin (mg)	16	16.311	35	102%
Folate (ug)	400	606	1000	151%
Pantothenic Acid (mg)	5	6.324		126%
Biotin (ug)	30	0		0%
Choline (mg)	550	654.863	3500	119%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.94	2.5	194%
Chloride (g)	2.3	2.405	3.6	105%
Chromium (ug)	35	0		0%
Copper (mg)	0.9	3.386	10	376%
Iodine (ug)	150	64	1100	42%
Iron (mg)	8	14.4824	45	181%
Magnesium (mg)	420	1191.9		284%
Manganese (mg)	2.3	7.852	11	341%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	2.503	4	358%
Potassium (g)	3.5	6.864		196%
Selenium (ug)	55	76	400	138%
Sodium (g)	1.5	2.269	2.3	151%
Sulfur (g)	2	3.53		177%
Zinc (mg)	11	16.3141	40	148%

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Parent Recipes:	Author	Last Updated	Created
Rice and beans	isaackotlicky@gmail.com	14 May '14	29 Dec '16
This recipe	JohnGalt	29 Dec '16	29 Dec '16

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Nutrition Facts

Nutrient Profile: JohnGalt's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: JohnGalt's U.S. government DRI, male 19-50, 2000 calories Change