Name: People Chow 3.0.1 - Australian Sources III
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 170g Masa harina; 180g Oat Flour/Powder; 35g Protein (WPI); 25g Protein (WPC); 21g GNC Mega Men® Maximum Nutrition - Vanilla Bean; 13g Potassium Gluconate; 2g Choline bitartrate; 4g Iodised Salt; 25ml Extra Virgin Olive Oil; 1.5pill Now Foods Ultra Omega-3

Amount		Ingredient	$ / day	Source
170	g	Masa harina	$1.02	iHerb
180	g	Oat Flour/Powder	$1.26	iHerb
35	g	Protein (WPI)	$1.03	Bulk Nutrients
25	g	Protein (WPC)	$0.56	Bulk Nutrients
21	g	GNC Mega Men® Maximum Nutrition - Vanilla Bean	$1.68	FishPond
13	g	Potassium Gluconate	$0.37	iHerb
2	g	Choline bitartrate	$0.18	iHerb
4	g	Iodised Salt	$0.02	Woolworths
25	ml	Extra Virgin Olive Oil	$0.16	Woolworths
1.5	pill	Now Foods Ultra Omega-3	$0.25	iHerb
Amounts for: Total Daily Cost:			$6.53	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

53% Carb, 21% Protein, 26% Fat

Calories1912

% Daily Values*

94%

Total Carbohydrate240g

95%

Dietary Fiber 27g

98%

Protein93g

95%

Total Fat52g

Saturated Fat8g

Monounsaturated Fat24g

Polyunsaturated Fat9g

104%

Omega-3 Fatty Acids2g

138%

Omega-6 Fatty Acids11g

Cholesterol18mg

Calcium 94%	•	Vitamin A 161%
Chloride 108%	•	Vitamin B6 2452%
Chromium 212%	•	Vitamin B12 1287%
Copper 255%	•	Vitamin C 206%
Iodine 187%	•	Vitamin D 206%
Iron 250%	•	Vitamin E 120%
Magnesium 121%	•	Vitamin K 59%
Manganese 417%	•	Thiamin 2874%
Molybdenum 903%	•	Riboflavin 2402%
Phosphorus 171%	•	Niacin 210%
Potassium 106%	•	Folate 88%
Selenium 452%	•	Pantothenic Acid 648%
Sodium 122%	•	Biotin 618%
Sulfur 123%	•	Choline 163%
Zinc 222%

* Percent Daily Values are based on "MackdaddyFever's U.S. government DRI, male 19-50, 1900 calories weightloss". 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	Masa harina	170	g	Powder	iHerb	680	$4.09	$1.02	4	586	123.1	11.72
2	Oat Flour/Powder	180	g	Powder	iHerb	623	$4.37	$1.26	3	792	106.6	26.46
3	Protein (WPI)	35	g	Powder	Bulk Nutrients	2000	$59.00	$1.03	57	133	0.3	31.50
4	Protein (WPC)	25	g	Powder	Bulk Nutrients	2000	$45.00	$0.56	80	103	1.5	20.05
5	GNC Mega Men® Maximum Nutrition - Vanilla Bean	21	g	Powder	FishPond	1080	$86.22	$1.68	51	62	8.6	3.71
6	Potassium Gluconate	13	g	Powder	iHerb	454	$12.96	$0.37	35	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	iHerb	250	$22.86	$0.18	125	0	0.0	0.00
8	Iodised Salt	4	g	Powder	Woolworths	750	$3.11	$0.02	188	0	0.0	0.00
9	Extra Virgin Olive Oil	25	ml	Liquid	Woolworths	4000	$25.00	$0.16	160	221	0.0	0.00
10	Now Foods Ultra Omega-3	1.5	pill	Pill	iHerb	180	$29.94	$0.25	120	15	0.0	0.00
	Total						$292.55	$6.53		1912	240.2	93.44
	Target									1900	255.0	95.00
	% Reached									101%	94%	98%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1900	1912	101%
Carbohydrates (g)	255	240.2	94%
Protein (g)	95	93.44	98%
Total Fat (g)	55	52.43	95%
Saturated Fat (g)	0	8.03
Monounsaturated Fat (g)	0	23.54
Polyunsaturated Fat (g)	0	8.77
Omega-3 Fatty Acids (g)	1.6	1.66	104%
Omega-6 Fatty Acids (g)	8	11.02	138%
Total Fiber (g)	28	26.5	95%
Soluble Fiber (g)	0	5.4
Insoluble Fiber (g)	0	6.3
Cholesterol (mg)	0	18.276

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4823	10000	161%
Vitamin B6 (mg)	1.3	31.9	100	2452%
Vitamin B12 (ug)	2.4	30.9		1287%
Vitamin C (mg)	90	186	2000	206%
Vitamin D (IU)	600	1235	4000	206%
Vitamin E (IU)	20	24	1000	120%
Vitamin K (ug)	120	71		59%
Thiamin (mg)	1.2	34.487		2874%
Riboflavin (mg)	1.3	31.226		2402%
Niacin (mg)	16	33.582	900	210%
Folate (ug)	400	354	1000	88%
Pantothenic Acid (mg)	5	32.415		648%
Biotin (ug)	30	185		618%
Choline (mg)	550	894.727	3500	163%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.94	2.5	94%
Chloride (g)	2.3	2.493	3.6	108%
Chromium (ug)	35	74		212%
Copper (mg)	0.9	2.299	10	255%
Iodine (ug)	150	281	1100	187%
Iron (mg)	8	20.0043	45	250%
Magnesium (mg)	420	508		121%
Manganese (mg)	2.3	9.601	11	417%
Molybdenum (ug)	45	406	2000	903%
Phosphorus (g)	0.7	1.196	4	171%
Potassium (g)	3.5	3.694		106%
Selenium (ug)	55	249	400	452%
Sodium (g)	1.5	1.825	2.3	122%
Sulfur (g)	2	2.46		123%
Zinc (mg)	11	24.3773	40	222%

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Parent Recipes:	Author	Last Updated	Created
Simple Soylent	max	31 Dec '13	7 Sep '13
Basic Complete Soylent - "Bachelor Chow"	max	31 Dec '13	8 Sep '13
Bachelor Chow - Personalized Version	max	17 Oct '13	18 Oct '13
People Chow 3.0.1 - "Tortilla Perfection!"	max	16 May '14	27 Apr '14
People Chow 3.0.1 - Australian Sources	MackdaddyFever	16 May '14	15 May '14
People Chow 3.0.1 - Australian Sources II	MackdaddyFever	7 Jun '14	15 May '14
This recipe	MackdaddyFever	15 May '14	15 May '14
Recipes based on this one:
Copy of AussieChow	lachie	29 Nov '14	29 Nov '14
AussieChow	MackdaddyFever	23 Jun '14	23 Jun '14

People Chow 3.0.1 - Australian Sources III Private

Nutrition Facts

Nutrient Profile: MackdaddyFever's U.S. government DRI, male 19-50, 1900 calories weightloss Change

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People Chow 3.0.1 - Australian Sources III Private

Nutrition Facts

Nutrient Profile: MackdaddyFever's U.S. government DRI, male 19-50, 1900 calories weightlossChange

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Nutrient Profile: MackdaddyFever's U.S. government DRI, male 19-50, 1900 calories weightloss Change