Name: Nutrient Schmilk
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 8 cups Whole Milk; 21/2 tbsp Cocoa Powder; 1 capsule One Daily Superfood Multivitamin; 2 tsp Psyllium Husk Powder; 2 tbsp Acacia Fiber; 1/4 tsp Choline Bitartrate; 1/4 tsp Potassium Citrate; 1/2 tsp Iodized Salt; 1/8 tsp Xanthan Gum; 1/4 tsp Stevia Powder; 2 cups Oat Flour

Amount		Volume		Ingredient	$ / day	Source
475	ml	8	cups	Whole Milk	$0.42	Local
3	g	2½	tbsp	Cocoa Powder	$0.04	Amazon
1	g	1	capsule	One Daily Superfood Multivitamin	$0.32	Amazon
6	g	2	tsp	Psyllium Husk Powder	$0.09	Amazon
10.3	g	2	tbsp	Acacia Fiber	$0.30	Amazon
1.1	g	¼	tsp	Choline Bitartrate	$0.14	Amazon
1.1	g	¼	tsp	Potassium Citrate	$0.07	Amazon
3.2	g	½	tsp	Iodized Salt	$0.01	Amazon
0.3	g	⅛	tsp	Xanthan Gum	$0.01	Amazon
0.4	g	¼	tsp	Stevia Powder	$0.06	Amazon
47	g	2	cups	Oat Flour	$0.35	Amazon
Amounts for: Total Daily Cost:					$1.81	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

51% Carb, 16% Protein, 33% Fat

Calories550

% Daily Values*

28%

Total Carbohydrate71g

65%

Dietary Fiber 18g

27%

Protein23g

31%

Total Fat20g

Saturated Fat10g

Monounsaturated Fat5g

Polyunsaturated Fat2g

27%

Omega-3 Fatty Acids0.42g

12%

Omega-6 Fatty Acids2g

Cholesterol48mg

Calcium 59%	•	Vitamin A 192%
Chloride 92%	•	Vitamin B6 786%
Chromium 343%	•	Vitamin B12 4256%
Copper 102%	•	Vitamin C 111%
Iodine 150%	•	Vitamin D 167%
Iron 32%	•	Vitamin E 154%
Magnesium 33%	•	Vitamin K 69%
Manganese 175%	•	Thiamin 879%
Molybdenum 376%	•	Riboflavin 835%
Phosphorus 91%	•	Niacin 132%
Potassium 37%	•	Folate 110%
Selenium 189%	•	Pantothenic Acid 237%
Sodium 100%	•	Biotin 100%
Sulfur 30%	•	Choline 95%
Zinc 122%

* Percent Daily Values are based on "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	Whole Milk	475	ml	Liquid	Local	3936	$3.49	$0.42	8	290	22.7	14.96
2	Cocoa Powder	3	g	Powder	Amazon	1361	$17.88	$0.04	454	7	1.7	0.59
3	One Daily Superfood Multivitamin	1	g	Powder	Amazon	30	$9.61	$0.32	30	0	0.0	0.00
4	Psyllium Husk Powder	6	g	Powder	Amazon	680	$9.99	$0.09	113	23	5.3	0.00
5	Acacia Fiber	10.3	g	Powder	Amazon	340	$9.99	$0.30	33	40	9.5	0.00
6	Choline Bitartrate	1.1	g	Powder	Amazon	100	$12.96	$0.14	91	0	0.0	0.00
7	Potassium Citrate	1.1	g	Powder	Amazon	250	$15.96	$0.07	227	0	0.0	0.00
8	Iodized Salt	3.2	g	Powder	Amazon	737	$2.09	$0.01	230	0	0.0	0.00
9	Xanthan Gum	0.3	g	Powder	Amazon	454	$15.95	$0.01	1513	1	0.2	0.00
10	Stevia Powder	0.4	g	Powder	Amazon	100	$14.96	$0.06	250	0	0.0	0.00
11	Oat Flour	47	g	Powder	Amazon	4082	$30.10	$0.35	87	190	31.0	7.05
	Total						$142.98	$1.81		550	70.5	22.60
	Target									2000	250.0	85.00
	% Reached									27%	28%	27%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	550	27%
Carbohydrates (g)	250	70.5	28%
Protein (g)	85	22.6	27%
Total Fat (g)	65	20.22	31%
Saturated Fat (g)		9.85
Monounsaturated Fat (g)		5.36
Polyunsaturated Fat (g)		2.49
Omega-3 Fatty Acids (g)	1.6	0.42	27%
Omega-6 Fatty Acids (g)	17	2.08	12%
Total Fiber (g)	28	18.3	65%
Soluble Fiber (g)		11.2
Insoluble Fiber (g)		1.6
Cholesterol (mg)	0	47.5

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5770	10000	192%
Vitamin B6 (mg)	1.3	10.2	100	786%
Vitamin B12 (ug)	2.4	102.1		4256%
Vitamin C (mg)	90	100	2000	111%
Vitamin D (IU)	600	1002	4000	167%
Vitamin E (IU)	20	31	1000	154%
Vitamin K (ug)	120	83		69%
Thiamin (mg)	1.2	10.55		879%
Riboflavin (mg)	1.3	10.857		835%
Niacin (mg)	16	21.193	35	132%
Folate (ug)	400	440	1000	110%
Pantothenic Acid (mg)	5	11.873		237%
Biotin (ug)	30	30		100%
Choline (mg)	550	522.338	3500	95%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.59	2.5	59%
Chloride (g)	2.3	2.124	3.6	92%
Chromium (ug)	35	120		343%
Copper (mg)	0.9	0.92	10	102%
Iodine (ug)	150	225	1100	150%
Iron (mg)	8	2.5463	45	32%
Magnesium (mg)	420	140.2		33%
Manganese (mg)	2.3	4.014	11	175%
Molybdenum (ug)	45	169	2000	376%
Phosphorus (g)	0.7	0.634	4	91%
Potassium (g)	3.5	1.305		37%
Selenium (ug)	55	104	400	189%
Sodium (g)	1.5	1.502	2.3	100%
Sulfur (g)	2	0.61		30%
Zinc (mg)	11	13.4658	40	122%

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Nutrient Schmilk

Nutrition Facts

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

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