Name: PHOOD COMBINED
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 20g Hemp Hearts; 20g Seeds, flaxseed; 50g Seeds, sesame seeds, whole, dried; 40g Dextrose; 80g Rice flour, brown; 105g Canadian Protein Bulk Whey Premium Isolate; 20g Cocoa Powder; 20g Soy Lecithin; 2.5g Super-Men Multivitamin Powder 3 Month Supply; 4g Iodised Salt; 1g Daily sunlight!; 4g Potassium Citrate; 0g Oat Flour; 0g Onions, raw; 100g Spinach, raw; 200g Tomatoes, red, ripe, raw, year round average; 0g Mushrooms, white, raw; 50g Carrots, raw; 100g Cucumber, with peel, raw; 160g Apples, raw, granny smith, with skin; 100g Bananas, raw; 85g Snap Peas; 50g Bean Sprout; 100g Corn, yellow

Amount		Ingredient	$ / day	Source
20	g	Hemp Hearts	$0.49	Amazon
20	g	Seeds, flaxseed	$0.12	Amazon
50	g	Seeds, sesame seeds, whole, dried	$0.56	Amazon
40	g	Dextrose	$0.26	Amazon
80	g	Rice flour, brown	$0.00
105	g	Canadian Protein Bulk Whey Premium Isolate	$2.36	Canadian Protein
20	g	Cocoa Powder	$0.25	Bulk Barn
20	g	Soy Lecithin	$0.00
2.5	g	Super-Men Multivitamin Powder 3 Month Supply	$0.32	canadianprotein.com
4	g	Iodised Salt	$0.00	Superstore
1	g	Daily sunlight!	$0.00	Outside
4	g	Potassium Citrate	$0.13	PureBulk
0	g	Oat Flour	$0.00	Bulk Barn
0	g	Onions, raw	$0.00	RealFoodToronto
100	g	Spinach, raw	$2.08	Urbery
200	g	Tomatoes, red, ripe, raw, year round average	$0.66	GroceryGateway
0	g	Mushrooms, white, raw	$0.00	Urbery
50	g	Carrots, raw	$0.07	GroceryGateway
100	g	Cucumber, with peel, raw	$0.50	GroceryGateway
160	g	Apples, raw, granny smith, with skin	$0.00
100	g	Bananas, raw	$0.00
85	g	Snap Peas	$0.00
50	g	Bean Sprout	$0.00
100	g	Corn, yellow	$0.00
Amounts for: Total Daily Cost:			$7.80	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

48% Carb, 25% Protein, 27% Fat

Calories2286

% Daily Values*

148%

Total Carbohydrate281g

169%

Dietary Fiber 47g

103%

Protein147g

110%

Total Fat69g

Saturated Fat12g

Monounsaturated Fat17g

Polyunsaturated Fat24g

343%

Omega-3 Fatty Acids5g

115%

Omega-6 Fatty Acids20g

Cholesterol0mg

Calcium 123%	•	Vitamin A 950%
Chloride 104%	•	Vitamin B6 2965%
Chromium 245%	•	Vitamin B12 2976%
Copper 452%	•	Vitamin C 404%
Iodine 197%	•	Vitamin D 86%
Iron 224%	•	Vitamin E 754%
Magnesium 180%	•	Vitamin K 536%
Manganese 499%	•	Thiamin 4624%
Molybdenum 127%	•	Riboflavin 4196%
Phosphorus 195%	•	Niacin 435%
Potassium 136%	•	Folate 211%
Selenium 339%	•	Pantothenic Acid 1146%
Sodium 130%	•	Biotin 714%
Sulfur 137%	•	Choline 138%
Zinc 303%

* Percent Daily Values are based on "Jordan Daily". 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	Hemp Hearts	20	g	Powder	Amazon	2268	$55.00	$0.49	113	126	2.8	6.80
2	Seeds, flaxseed	20	g	Powder	Amazon	3629	$21.28	$0.12	181	98	6.8	4.00
3	Seeds, sesame seeds, whole, dried	50	g	Powder	Amazon	1814	$20.36	$0.56	36	315	6.0	10.00
4	Dextrose	40	g	Powder	Amazon	4536	$29.48	$0.26	113	160	40.0	0.00
5	Rice flour, brown	80	g	Powder		0	$0.00	$0.00	0	290	61.2	5.78
6	Canadian Protein Bulk Whey Premium Isolate	105	g	Powder	Canadian Protein	20000	$450.00	$2.36	190	424	3.5	94.50
7	Cocoa Powder	20	g	Powder	Bulk Barn	100	$1.26	$0.25	5	42	11.6	4.60
8	Soy Lecithin	20	g	Powder		0	$0.00	$0.00	0	140	1.6	0.00
9	Super-Men Multivitamin Powder 3 Month Supply	2.5	g	Powder	canadianprotein.com	315	$39.99	$0.32	126	0	0.0	0.57
10	Iodised Salt	4	g	Powder	Superstore	2000	$2.49	$0.00	500	0	0.0	0.00
11	Daily sunlight!	1	g	Powder	Outside	10000	$0.00	$0.00	10000	0	0.0	0.00
12	Potassium Citrate	4	g	Powder	PureBulk	1000	$32.50	$0.13	250	0	0.0	0.00
13	Oat Flour	0	g	Powder	Bulk Barn	100	$0.39	$0.00		0	0.0	0.00
14	Onions, raw	0	g	Powder	RealFoodToronto	1360	$5.00	$0.00		0	0.0	0.00
15	Spinach, raw	100	g	Powder	Urbery	312	$6.50	$2.08	3	23	3.6	2.86
16	Tomatoes, red, ripe, raw, year round average	200	g	Powder	GroceryGateway	700	$2.31	$0.66	4	36	7.8	1.76
17	Mushrooms, white, raw	0	g	Powder	Urbery	450	$5.00	$0.00		0	0.0	0.00
18	Carrots, raw	50	g	Powder	GroceryGateway	2267	$3.00	$0.07	45	21	4.8	0.47
19	Cucumber, with peel, raw	100	g	Powder	GroceryGateway	300	$1.50	$0.50	3	15	3.6	0.65
20	Apples, raw, granny smith, with skin	160	g	Powder		0	$0.00	$0.00	0	93	21.8	0.70
21	Bananas, raw	100	g	Powder		0	$0.00	$0.00	0	89	22.8	1.09
22	Snap Peas	85	g	Powder		0	$0.00	$0.00	0	35	6.0	2.00
23	Bean Sprout	50	g	Powder		0	$0.00	$0.00	0	15	3.0	1.50
24	Corn, yellow	100	g	Powder		0	$0.00	$0.00	0	365	74.3	9.42
	Total						$676.06	$7.80		2286	281.2	146.70
	Target									1900	190.0	143.00
	% Reached									120%	148%	103%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1900	2286	120%
Carbohydrates (g)	190	281.2	148%
Protein (g)	143	146.7	103%
Total Fat (g)	63	69.12	110%
Saturated Fat (g)	0	11.5
Monounsaturated Fat (g)	0	16.73
Polyunsaturated Fat (g)	0	23.95
Omega-3 Fatty Acids (g)	1.6	5.48	343%
Omega-6 Fatty Acids (g)	17	19.52	115%
Total Fiber (g)	28	47.3	169%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	28501	10000	950%
Vitamin B6 (mg)	1.3	38.5	100	2965%
Vitamin B12 (ug)	2.4	71.4		2976%
Vitamin C (mg)	90	363	2000	404%
Vitamin D (IU)	600	514	4000	86%
Vitamin E (IU)	20	151	1000	754%
Vitamin K (ug)	120	643		536%
Thiamin (mg)	1.2	55.489		4624%
Riboflavin (mg)	1.3	54.55		4196%
Niacin (mg)	16	69.552	35	435%
Folate (ug)	400	845	1000	211%
Pantothenic Acid (mg)	5	57.312		1146%
Biotin (ug)	30	214		714%
Choline (mg)	550	757.223	3500	138%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.23	2.5	123%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	86		245%
Copper (mg)	0.9	4.07	10	452%
Iodine (ug)	150	295	1100	197%
Iron (mg)	8	17.92	45	224%
Magnesium (mg)	420	755.2		180%
Manganese (mg)	2.3	11.479	11	499%
Molybdenum (ug)	45	57	2000	127%
Phosphorus (g)	0.7	1.363	4	195%
Potassium (g)	3.5	4.745		136%
Selenium (ug)	55	187	400	339%
Sodium (g)	1.5	1.953	2.3	130%
Sulfur (g)	2	2.74		137%
Zinc (mg)	11	33.3206	40	303%

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Parent Recipes:	Author	Last Updated	Created
100% Food Low Carb Chocolate	planecrash	27 Mar '15	10 Oct '16
Copy of 100% Food Low Carb Chocolate	Jonovono	17 Oct '16	17 Oct '16
100% Low Carb	Jonovono	17 Oct '16	23 Oct '16
This recipe	Jonovono	23 Oct '16	23 Oct '16

PHOOD COMBINED

Nutrition Facts

Nutrient Profile: Jordan DailyChange

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Nutrient Profile: Jordan Daily Change