| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 210 | g | Maseca Regualr White #1 | $0.35 | La Santa Rosa |
| 125 | g | Now Foods 100% Whey Protein Isolate | $2.86 | 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 | $0.24 | PureBulk, Inc. |
| 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: | $5.11 | Add Ingredients to Amazon Cart | ||
| Calcium 163% | • | Vitamin A 176% |
| Chloride 109% | • | Vitamin B6 2534% |
| Chromium 219% | • | Vitamin B12 1331% |
| Copper 184% | • | Vitamin C 213% |
| Iodine 189% | • | Vitamin D 108% |
| Iron 189% | • | Vitamin E 126% |
| Magnesium 190% | • | Vitamin K 120% |
| Manganese 101% | • | Thiamin 2907% |
| Molybdenum 106% | • | Riboflavin 2473% |
| Phosphorus 67% | • | Niacin 200% |
| Potassium 101% | • | Folate 111% |
| Selenium 286% | • | Pantothenic Acid 668% |
| Sodium 143% | • | Biotin 639% |
| Sulfur 187% | • | Choline 154% |
| Zinc 180% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 1730 | 1783 | 103% | |
| Carbohydrates (g) | 173 | 170.6 | 99% | |
| Protein (g) | 130 | 131.65 | 101% | |
| Total Fat (g) | 58 | 61.94 | 107% | |
| Saturated Fat (g) | 5 | 9.69 | 7 | 194% |
| Monounsaturated Fat (g) | 43 | 11.4 | 27% | |
| Polyunsaturated Fat (g) | 10 | 28.85 | 289% | |
| Omega-3 Fatty Acids (g) | 6 | 3.5 | 58% | |
| Omega-6 Fatty Acids (g) | 13 | 28.72 | 221% | |
| Total Fiber (g) | 28 | 19.2 | 69% | |
| Soluble Fiber (g) | 0 | 0 | ||
| Insoluble Fiber (g) | 0 | 0 | ||
| Cholesterol (mg) | 0 | 38.294 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 5294 | 10000 | 176% |
| Vitamin B6 (mg) | 1.3 | 32.9 | 100 | 2534% |
| 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 | 34.884 | 2907% | |
| Riboflavin (mg) | 1.3 | 32.148 | 2473% | |
| Niacin (mg) | 16 | 31.944 | 35 | 200% |
| Folate (ug) | 400 | 444 | 1000 | 111% |
| Pantothenic Acid (mg) | 5 | 33.414 | 668% | |
| Biotin (ug) | 30 | 192 | 639% | |
| Choline (mg) | 550 | 844.499 | 3500 | 154% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.63 | 2.5 | 163% |
| Chloride (g) | 2.3 | 2.496 | 3.6 | 109% |
| Chromium (ug) | 35 | 77 | 219% | |
| Copper (mg) | 0.9 | 1.656 | 10 | 184% |
| Iodine (ug) | 150 | 284 | 1100 | 189% |
| Iron (mg) | 8 | 15.12 | 45 | 189% |
| Magnesium (mg) | 420 | 796.3 | 190% | |
| Manganese (mg) | 2.3 | 2.328 | 11 | 101% |
| Molybdenum (ug) | 45 | 48 | 2000 | 106% |
| Phosphorus (g) | 0.7 | 0.468 | 4 | 67% |
| Potassium (g) | 3.5 | 3.548 | 101% | |
| Selenium (ug) | 55 | 157 | 400 | 286% |
| Sodium (g) | 1.5 | 2.152 | 2.3 | 143% |
| Sulfur (g) | 2 | 3.75 | 187% | |
| Zinc (mg) | 11 | 19.7522 | 40 | 180% |
