| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 100 | g | Gold Standard 100% Protein (WPI) | $4.84 | GNC |
| 24 | g | GNC Mega Men® Maximum Nutrition - Vanilla Bean | $1.92 | FishPond |
| 1 | g | Iodised Salt | $0.00 | Woolworths |
| 25 | ml | Canola Oil | $0.06 | Woolworths |
| 330 | g | Rolled oats - blended in to fine oat powder | $0.69 | Coles Online |
| 1 | g | Choline bitartrate | $0.09 | iHerb |
| 250 | g | Milk, 2% | $0.25 | |
| 4.5 | g | Potassium chloride | $0.09 | iHerb |
| 2 | g | NOW Calcium and Magnesium | $0.11 | |
Amounts for: Total Daily Cost: | $8.06 | Add Ingredients to Amazon Cart | ||
| Calcium 103% | • | Vitamin A 118% |
| Chloride | • | Vitamin B6 2746% |
| Chromium 242% | • | Vitamin B12 1471% |
| Copper 155% | • | Vitamin C 471% |
| Iodine 102% | • | Vitamin D 750% |
| Iron 173% | • | Vitamin E 178% |
| Magnesium 176% | • | Vitamin K 105% |
| Manganese 240% | • | Thiamin 3077% |
| Molybdenum 118% | • | Riboflavin 2746% |
| Phosphorus 135% | • | Niacin 244% |
| Potassium 100% | • | Folate 97% |
| Selenium 338% | • | Pantothenic Acid 649% |
| Sodium 111% | • | Biotin 706% |
| Sulfur | • | Choline 100% |
| Zinc 210% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2185 | 2012 | 92% | |
| Carbohydrates (g) | 273 | 256.3 | 94% | |
| Protein (g) | 137 | 133.64 | 98% | |
| Total Fat (g) | 61 | 55.44 | 91% | |
| Saturated Fat (g) | 0 | 9.93 | ||
| Monounsaturated Fat (g) | 0 | 21.14 | ||
| Polyunsaturated Fat (g) | 0 | 15.02 | ||
| Omega-3 Fatty Acids (g) | 1.3 | 1.78 | 137% | |
| Omega-6 Fatty Acids (g) | 13 | 13.01 | 100% | |
| Total Fiber (g) | 30 | 36.9 | 123% | |
| Soluble Fiber (g) | 0 | 0 | ||
| Insoluble Fiber (g) | 0 | 0 | ||
| Cholesterol (mg) | 0 | 146.679 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 3529 | 10000 | 118% |
| Vitamin B6 (mg) | 1.3 | 35.7 | 50 | 2746% |
| Vitamin B12 (ug) | 2.4 | 35.3 | 1471% | |
| Vitamin C (mg) | 45 | 212 | 1000 | 471% |
| Vitamin D (IU) | 200 | 1501 | 3200 | 750% |
| Vitamin E (IU) | 15 | 27 | 450 | 178% |
| Vitamin K (ug) | 70 | 74 | 105% | |
| Thiamin (mg) | 1.2 | 36.924 | 3077% | |
| Riboflavin (mg) | 1.3 | 35.702 | 2746% | |
| Niacin (mg) | 16 | 38.961 | 900 | 244% |
| Folate (ug) | 400 | 388 | 1000 | 97% |
| Pantothenic Acid (mg) | 6 | 38.961 | 649% | |
| Biotin (ug) | 30 | 212 | 706% | |
| Choline (mg) | 550 | 550.331 | 3500 | 100% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.03 | 2.5 | 103% |
| Chloride (g) | 0 | 3.766 | ||
| Chromium (ug) | 35 | 85 | 242% | |
| Copper (mg) | 1.7 | 2.634 | 10 | 155% |
| Iodine (ug) | 150 | 153 | 1100 | 102% |
| Iron (mg) | 8 | 13.8519 | 45 | 173% |
| Magnesium (mg) | 400 | 704.7 | 176% | |
| Manganese (mg) | 5.5 | 13.227 | 240% | |
| Molybdenum (ug) | 45 | 53 | 2000 | 118% |
| Phosphorus (g) | 1 | 1.353 | 4 | 135% |
| Potassium (g) | 3.8 | 3.787 | 100% | |
| Selenium (ug) | 70 | 237 | 400 | 338% |
| Sodium (g) | 0.9 | 1.002 | 2.3 | 111% |
| Sulfur (g) | 0 | 0 | ||
| Zinc (mg) | 14 | 29.4619 | 40 | 210% |
