Name: Optimum whey with white corn flour
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 362g White Corn Flour; 191g Gold standard extream milk; 51g Canola Oil; 7g Potassium Citrate; 1.25g Choline bitartrate; 3pill Calcium Citrate; 0.143pill Vitamin K supplement; 1pill Kirkland Signature Daily Multi Vitamins & Minerals Tablets; 30g Dark brown sugar; 4g Iodised Salt; 6g MSM Sulfur Powder; 0g Baking Soda

Amount		Ingredient	$ / day	Source
362	g	White Corn Flour	$0.46	Grocery (Walmart)
191	g	Gold standard extream milk	$3.70	Ebay
51	g	Canola Oil	$0.11	Walmart
7	g	Potassium Citrate	$0.02	Amazon
1.25	g	Choline bitartrate	$0.01	Amazon
3	pill	Calcium Citrate	$0.09	Amazon
0.143	pill	Vitamin K supplement	$0.01	Amazon
1	pill	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	$0.03	Amazon
30	g	Dark brown sugar	$0.06
4	g	Iodised Salt	$0.01	local
6	g	MSM Sulfur Powder	$0.34	Amazon
0	g	Baking Soda	$0.00
Amounts for: Total Daily Cost:			$4.85	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

49% Carb, 26% Protein, 25% Fat

Calories2587

% Daily Values*

98%

Total Carbohydrate326g

124%

Dietary Fiber 35g

102%

Protein168g

101%

Total Fat74g

Saturated Fat12g

Monounsaturated Fat34g

Polyunsaturated Fat21g

197%

Omega-3 Fatty Acids3g

105%

Omega-6 Fatty Acids18g

Cholesterol239mg

Calcium 101%	•	Vitamin A 117%
Chloride 108%	•	Vitamin B6 1403%
Chromium 100%	•	Vitamin B12 250%
Copper 370%	•	Vitamin C 100%
Iodine 225%	•	Vitamin D 267%
Iron 336%	•	Vitamin E 215%
Magnesium 133%	•	Vitamin K 99%
Manganese 234%	•	Thiamin 202%
Molybdenum 100%	•	Riboflavin 155%
Phosphorus 156%	•	Niacin 168%
Potassium 108%	•	Folate 148%
Selenium 202%	•	Pantothenic Acid 250%
Sodium 108%	•	Biotin 100%
Sulfur 100%	•	Choline 108%
Zinc 293%

* Percent Daily Values are based on "12Aug14 166 moderate gain". 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	White Corn Flour	362	g	Powder	Grocery (Walmart)	2000	$2.56	$0.46	6	1306	278.2	25.06
2	Gold standard extream milk	191	g	Powder	Ebay	2270	$44.00	$3.70	12	716	17.9	143.25
3	Canola Oil	51	g	Liquid	Walmart	1278	$2.82	$0.11	25	451	0.0	0.00
4	Potassium Citrate	7	g	Powder	Amazon	4535	$15.45	$0.02	648	0	0.0	0.00
5	Choline bitartrate	1.25	g	Powder	Amazon	500	$4.99	$0.01	400	0	0.0	0.00
6	Calcium Citrate	3	pill	Powder	Amazon	500	$14.49	$0.09	167	0	0.0	0.00
7	Vitamin K supplement	0.143	pill	Pill	Amazon	200	$8.10	$0.01	1399	0	0.0	0.00
8	Kirkland Signature Daily Multi Vitamins & Minerals Tablets	1	pill	Pill	Amazon	500	$16.99	$0.03	500	0	0.0	0.00
9	Dark brown sugar	30	g	Powder		454	$0.89	$0.06	15	114	29.4	0.03
10	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
11	MSM Sulfur Powder	6	g	Powder	Amazon	200	$11.46	$0.34	33	0	0.0	0.00
12	Baking Soda	0	g	Powder		400	$2.00	$0.00		0	0.0	0.00
	Total						$124.65	$4.85		2587	325.5	168.34
	Target									2645	331.0	165.00
	% Reached									98%	98%	102%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2645	2587	98%
Carbohydrates (g)	331	325.5	98%
Protein (g)	165	168.34	102%
Total Fat (g)	73	73.88	101%
Saturated Fat (g)	0	11.91
Monounsaturated Fat (g)	0	33.55
Polyunsaturated Fat (g)	0	21.34
Omega-3 Fatty Acids (g)	1.6	3.15	197%
Omega-6 Fatty Acids (g)	17	17.9	105%
Total Fiber (g)	28	34.8	124%
Soluble Fiber (g)	0	8.5
Insoluble Fiber (g)	0	26.3
Cholesterol (mg)	0	238.75

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3511	10000	117%
Vitamin B6 (mg)	1.3	18.2	100	1403%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	90	2000	100%
Vitamin D (IU)	600	1600	4000	267%
Vitamin E (IU)	20	43	1000	215%
Vitamin K (ug)	120	119		99%
Thiamin (mg)	1.2	2.428		202%
Riboflavin (mg)	1.3	2.009		155%
Niacin (mg)	16	26.837	35	168%
Folate (ug)	400	591	1000	148%
Pantothenic Acid (mg)	5	12.505		250%
Biotin (ug)	30	30		100%
Choline (mg)	550	591.571	3500	108%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	2.48	3.6	108%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	3.328	10	370%
Iodine (ug)	150	338	1100	225%
Iron (mg)	8	26.8732	45	336%
Magnesium (mg)	420	559.9		133%
Manganese (mg)	2.3	5.377	11	234%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.094	4	156%
Potassium (g)	3.5	3.796		108%
Selenium (ug)	55	111	400	202%
Sodium (g)	1.5	1.627	2.3	108%
Sulfur (g)	2	2		100%
Zinc (mg)	11	32.188	40	293%

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Optimum whey with white corn flour

Nutrition Facts

Nutrient Profile: 12Aug14 166 moderate gainChange

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Nutrient Profile: 12Aug14 166 moderate gain Change