| Amount | Ingredient | € / day | Source | |
|---|---|---|---|---|
| 345 | g | Masa harina | €1.38 | USfoodz |
| 55 | g | Now Foods 100% Whey Protein Isolate | €1.26 | Amazon |
| 23 | g | GNC Mega Men® Sport - Vanilla Bean | €1.02 | Amazon |
| 6 | g | NOW Foods Calcium/magnesium 1000/500 mg | €0.26 | Amazon |
| 6 | g | Potassium Citrate | €0.25 | Body&Fit |
| 4 | g | Iodised Salt | €0.01 | local |
| 2 | g | Choline bitartrate | €0.02 | Amazon |
| 50 | g | Soybean Oil | €0.35 | Amazon |
Amounts for: Total Daily Cost: | €4.55 | Add Ingredients to Amazon Cart | ||
| Calcium 144% | • | Vitamin A 221% |
| Chloride 109% | • | Vitamin B6 2583% |
| Chromium 219% | • | Vitamin B12 1331% |
| Copper 211% | • | Vitamin C 213% |
| Iodine 189% | • | Vitamin D 108% |
| Iron 311% | • | Vitamin E 126% |
| Magnesium 225% | • | Vitamin K 120% |
| Manganese 131% | • | Thiamin 3065% |
| Molybdenum 106% | • | Riboflavin 2483% |
| Phosphorus 110% | • | Niacin 200% |
| Potassium 103% | • | Folate 121% |
| Selenium 320% | • | Pantothenic Acid 687% |
| Sodium 119% | • | Biotin 639% |
| Sulfur 128% | • | Choline 156% |
| Zinc 202% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 2000 | 100% | |
| Carbohydrates (g) | 250 | 272.8 | 109% | |
| Protein (g) | 85 | 87.58 | 103% | |
| Total Fat (g) | 65 | 65.9 | 101% | |
| Saturated Fat (g) | 10.36 | |||
| Monounsaturated Fat (g) | 11.4 | |||
| Polyunsaturated Fat (g) | 28.85 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 3.57 | 223% | |
| Omega-6 Fatty Acids (g) | 17 | 30.98 | 182% | |
| Total Fiber (g) | 28 | 28.2 | 101% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 25.794 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 6644 | 10000 | 221% |
| Vitamin B6 (mg) | 1.3 | 33.6 | 100 | 2583% |
| Vitamin B12 (ug) | 2.4 | 31.9 | 1331% | |
| Vitamin C (mg) | 90 | 192 | 2000 | 213% |
| Vitamin D (IU) | 600 | 650 | 4000 | 108% |
| Vitamin E (IU) | 20 | 25 | 1000 | 126% |
| Vitamin K (ug) | 120 | 144 | 120% | |
| Thiamin (mg) | 1.2 | 36.774 | 3065% | |
| Riboflavin (mg) | 1.3 | 32.279 | 2483% | |
| Niacin (mg) | 16 | 31.944 | 35 | 200% |
| Folate (ug) | 400 | 483 | 1000 | 121% |
| Pantothenic Acid (mg) | 5 | 34.359 | 687% | |
| Biotin (ug) | 30 | 192 | 639% | |
| Choline (mg) | 550 | 856.109 | 3500 | 156% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.44 | 2.5 | 144% |
| Chloride (g) | 2.3 | 2.496 | 3.6 | 109% |
| Chromium (ug) | 35 | 77 | 219% | |
| Copper (mg) | 0.9 | 1.899 | 10 | 211% |
| Iodine (ug) | 150 | 284 | 1100 | 189% |
| Iron (mg) | 8 | 24.84 | 45 | 311% |
| Magnesium (mg) | 420 | 944.8 | 225% | |
| Manganese (mg) | 2.3 | 3.003 | 11 | 131% |
| Molybdenum (ug) | 45 | 48 | 2000 | 106% |
| Phosphorus (g) | 0.7 | 0.769 | 4 | 110% |
| Potassium (g) | 3.5 | 3.613 | 103% | |
| Selenium (ug) | 55 | 176 | 400 | 320% |
| Sodium (g) | 1.5 | 1.792 | 2.3 | 119% |
| Sulfur (g) | 2 | 2.57 | 128% | |
| Zinc (mg) | 11 | 22.1822 | 40 | 202% |
