People Chow Value Complete II

by Frankz
Last updated January 28, 2015 Copy
AmountIngredient$ / daySource
218gMasa harina$0.31Walmart
144gOat Flour/Powder$0.36Honeyville Farms
55gNow Foods 100% Whey Protein Isolate$1.27Pharmaca.com
43gCanola Oil$0.10Walmart
6.4gNow Foods Psyllium Husk Powder$0.09Amazon
1pillKirkland Signature Adults 50+ Mature Multi$0.04Amazon
0.5pillVitamin D3$0.01Walmart
1pillVitamin K-2$0.10Amazon
1.2gCholine bitartrate$0.04PowderCity.com
0.5gCalcium Citrate$0.03Amazon
3.8gNoSalt salt substitute$0.06Walmart
0.8gtable salt - non-iodized$0.00Walmart
3.4gSodium Bicarbonate, aka Baking Soda$0.01Walmart
Amounts for:
Total Daily Cost:
$2.42Add Ingredients
to Amazon Cart

100% Complete, cheaper, value version of People Chow 3.0.1
USDA standard 53/18/29 % carbs/protein/fat ratio
U.S. government DRI, male 19-50, 2000 calories

Also see:
People Chow Value Complete I. (masa & whey protein, 2000cal)
People Chow Value Complete II. (masa & oat flour & whey protein, 2000cal)
People Chow Value Complete III. (masa & soy protein, even cheaper 2000cal)
People Chow Value Complete IV. (masa & oat flour & soy protein, even cheaper 2000cal)

This can be even cheaper, if you shop around;

The Psyllium Husk Powder, Choline bitartrate, and Calcium Citrate, are usually cheaper at places like PowderCity.com or supplementwarehouse.com. It may or may not still be cheaper after adding shipping to wherever you are, and/or for multiple items.

Canola oil will usually be cheaper if you can find it in gallon jugs.

The price of the Psyllium Husk Powder and Kirkland multi constantly fluctuate up and down on Amazon, so if you watch it or track it with www.camelcamelcamel.com you can get them for cheaper than I have listed.

The Kirkland multi is only $12.99 right from Costco, if you already have a membership or know someone who does. You can shop in Costco without a membership if you have a Costco giftcard, but only members can purchase giftcards, just don't have to be a member to use it. Costco or SamsClub might also be a place to find larger jugs of canola oil for cheaper..

I chose the Adult 50+ Mature multi because it doesn't contain Iron, which the masa already has more than enough of. A multi with iron would be too close to or even over the upper limit.

Nutrition Facts

Amount Per Day
53% Carb, 18% Protein, 29% Fat
Calories1998
% Daily Values*
101%
Total Carbohydrate267g
100%
Dietary Fiber 28g
101%
Protein91g
101%
Total Fat66g
Saturated Fat7g
Monounsaturated Fat32g
Polyunsaturated Fat21g
176%
Omega-3 Fatty Acids3g
107%
Omega-6 Fatty Acids18g
Cholesterol10mg
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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
218
gPowderWalmart2000
$2.88
$0.31
9796166.320.23
2
Oat Flour/Powder
144
gPowderHoneyville Farms22680
$56.98
$0.36
15858295.021.60
3
Now Foods 100% Whey Protein Isolate
55
gPowderPharmaca.com4540
$104.49
$1.27
832160.049.11
4
Canola Oil
43
gLiquidWalmart1420
$3.18
$0.10
333800.00.00
5
Now Foods Psyllium Husk Powder
6.4
gPowderAmazon680
$9.99
$0.09
106245.70.00
6
Kirkland Signature Adults 50+ Mature Multi
1
pillPillAmazon400
$16.35
$0.04
40000.00.00
7
Vitamin D3
0.5
pillPillWalmart350
$8.94
$0.01
70000.00.00
8
Vitamin K-2
1
pillPillAmazon100
$9.99
$0.10
10000.00.00
9
Choline bitartrate
1.2
gPowderPowderCity.com500
$15.75
$0.04
41700.00.00
10
Calcium Citrate
0.5
gPowderAmazon250
$12.96
$0.03
50000.00.00
11
NoSalt salt substitute
3.8
gPowderWalmart311
$4.98
$0.06
8200.00.00
12
table salt - non-iodized
0.8
gPowderWalmart737
$0.50
$0.00
92100.00.00
13
Sodium Bicarbonate, aka Baking Soda
3.4
gPowderWalmart454
$0.78
$0.01
13400.00.00
Total
$247.77
$2.42
1998267.090.94
Target
2000265.090.00
% Reached
100%101%101%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20001998100%
Carbohydrates (g)265267101%
Protein (g)9090.94101%
Total Fat (g)6565.5101%
Saturated Fat (g)06.9
Monounsaturated Fat (g)031.5
Polyunsaturated Fat (g)021.02
Omega-3 Fatty Acids (g)1.62.82176%
Omega-6 Fatty Acids (g)1718.11107%
Total Fiber (g)2828.1100%
Soluble Fiber (g)011.6
Insoluble Fiber (g)016.4
Cholesterol (mg)09.821
VitaminsTargetRecipeMax%
Vitamin A (IU)300025111000084%
Vitamin B6 (mg)1.34.2100322%
Vitamin B12 (ug)2.4251042%
Vitamin C (mg)90902000100%
Vitamin D (IU)60010004000167%
Vitamin E (IU)20611000306%
Vitamin K (ug)120153127%
Thiamin (mg)1.22.994250%
Riboflavin (mg)1.32.055158%
Niacin (mg)1625.72235161%
Folate (ug)4006091000152%
Pantothenic Acid (mg)510.707214%
Biotin (ug)3030100%
Choline (mg)550554.1083500101%
MineralsTargetRecipeMax%
Calcium (g)11.012.5101%
Chloride (g)2.32.3463.6102%
Chromium (ug)3545129%
Copper (mg)0.91.86810208%
Iodine (ug)1501501100100%
Iron (mg)810.235245128%
Magnesium (mg)420460.1110%
Manganese (mg)2.39.03411393%
Molybdenum (ug)453332000740%
Phosphorus (g)0.71.2294176%
Potassium (g)3.53.46799%
Selenium (ug)55134400245%
Sodium (g)1.51.5052.3100%
Sulfur (g)02.48
Zinc (mg)1119.53240178%

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