Name: People Chow 3.0.1 - Australian Sources IV
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 226g Masa harina; 135g Oat Flour/Powder; 35g Protein (WPI); 25g Protein (WPC); 22g 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
226	g	Masa harina	$1.36	iHerb
135	g	Oat Flour/Powder	$0.95	iHerb
35	g	Protein (WPI)	$1.03	Bulk Nutrients
25	g	Protein (WPC)	$0.56	Bulk Nutrients
22	g	GNC Mega Men® Maximum Nutrition - Vanilla Bean	$1.76	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:			$6.63	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

55% Carb, 20% Protein, 25% Fat

Calories1910

% Daily Values*

100%

Total Carbohydrate255g

99%

Dietary Fiber 28g

96%

Protein91g

92%

Total Fat50g

Saturated Fat7g

Monounsaturated Fat22g

Polyunsaturated Fat7g

102%

Omega-3 Fatty Acids2g

131%

Omega-6 Fatty Acids11g

Cholesterol19mg

Calcium 101%	•	Vitamin A 184%
Chloride 109%	•	Vitamin B6 2582%
Chromium 222%	•	Vitamin B12 1348%
Copper 253%	•	Vitamin C 216%
Iodine 190%	•	Vitamin D 216%
Iron 278%	•	Vitamin E 122%
Magnesium 121%	•	Vitamin K 60%
Manganese 354%	•	Thiamin 3035%
Molybdenum 708%	•	Riboflavin 2516%
Phosphorus 160%	•	Niacin 215%
Potassium 106%	•	Folate 92%
Selenium 449%	•	Pantothenic Acid 684%
Sodium 123%	•	Biotin 647%
Sulfur 128%	•	Choline 161%
Zinc 224%

* 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	226	g	Powder	iHerb	680	$4.09	$1.36	3	779	163.7	15.59
2	Oat Flour/Powder	135	g	Powder	iHerb	623	$4.37	$0.95	5	594	79.9	19.84
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	22	g	Powder	FishPond	1080	$86.22	$1.76	49	65	9.1	3.88
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	$6.63		1910	254.5	90.86
	Target									1900	255.0	95.00
	% Reached									101%	100%	96%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1900	1910	101%
Carbohydrates (g)	255	254.5	100%
Protein (g)	95	90.86	96%
Total Fat (g)	55	50.36	92%
Saturated Fat (g)	0	7.32
Monounsaturated Fat (g)	0	22.23
Polyunsaturated Fat (g)	0	7.29
Omega-3 Fatty Acids (g)	1.6	1.63	102%
Omega-6 Fatty Acids (g)	8	10.52	131%
Total Fiber (g)	28	27.6	99%
Soluble Fiber (g)	0	4
Insoluble Fiber (g)	0	4.7
Cholesterol (mg)	0	19.011

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5530	10000	184%
Vitamin B6 (mg)	1.3	33.6	100	2582%
Vitamin B12 (ug)	2.4	32.4		1348%
Vitamin C (mg)	90	194	2000	216%
Vitamin D (IU)	600	1294	4000	216%
Vitamin E (IU)	20	24	1000	122%
Vitamin K (ug)	120	72		60%
Thiamin (mg)	1.2	36.415		3035%
Riboflavin (mg)	1.3	32.706		2516%
Niacin (mg)	16	34.378	900	215%
Folate (ug)	400	367	1000	92%
Pantothenic Acid (mg)	5	34.182		684%
Biotin (ug)	30	194		647%
Choline (mg)	550	886.393	3500	161%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.01	2.5	101%
Chloride (g)	2.3	2.497	3.6	109%
Chromium (ug)	35	78		222%
Copper (mg)	0.9	2.278	10	253%
Iodine (ug)	150	285	1100	190%
Iron (mg)	8	22.2595	45	278%
Magnesium (mg)	420	507.7		121%
Manganese (mg)	2.3	8.15	11	354%
Molybdenum (ug)	45	319	2000	708%
Phosphorus (g)	0.7	1.118	4	160%
Potassium (g)	3.5	3.703		106%
Selenium (ug)	55	247	400	449%
Sodium (g)	1.5	1.838	2.3	123%
Sulfur (g)	2	2.56		128%
Zinc (mg)	11	24.6767	40	224%

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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
People Chow 3.0.1 - Australian Sources III	MackdaddyFever	15 May '14	17 May '14
This recipe	MackdaddyFever	17 May '14	17 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 IV 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 IV 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