Name: potato
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 700g Potatoes, boiled, cooked without skin, flesh, without salt; 500g Milk, 2%; 100g Seeds, sunflower seed kernels, dried; 3.2g Iodised Salt; 25g Carrots, cooked, boiled, drained, without salt; 3g Flaxseed Oil; 0.25pill Vitamin D Supplement; 100g Bread, wheat; 50g Egg; 1portion blackeyes

Amount		Ingredient	$ / day	Source
700	g	Potatoes, boiled, cooked without skin, flesh, without salt	$0.15	Lidl
500	g	Milk, 2%	$0.32	Lidl
100	g	Seeds, sunflower seed kernels, dried	$0.22	Allegro.pl
3.2	g	Iodised Salt	$0.00	Lidl
25	g	Carrots, cooked, boiled, drained, without salt	$0.01	Lidl
3	g	Flaxseed Oil	$0.03	Allegro.pl
0.25	pill	Vitamin D Supplement	$0.02	Allegro.pl
100	g	Bread, wheat	$0.12
50	g	Egg	$0.12
1	portion	blackeyes	$0.00
Amounts for: Total Daily Cost:			$0.99	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

52% Carb, 15% Protein, 33% Fat

Calories2021

% Daily Values*

117%

Total Carbohydrate272g

138%

Dietary Fiber 39g

68%

Protein80g

145%

Total Fat75g

Saturated Fat6g

Monounsaturated Fat20g

Polyunsaturated Fat27g

133%

Omega-3 Fatty Acids2g

155%

Omega-6 Fatty Acids26g

Cholesterol196mg

Calcium 95%	•	Vitamin A 190%
Chloride 105%	•	Vitamin B6 298%
Chromium 420%	•	Vitamin B12 131%
Copper 432%	•	Vitamin C 62%
Iodine 100%	•	Vitamin D 124%
Iron 204%	•	Vitamin E 186%
Magnesium 159%	•	Vitamin K 23%
Manganese 218%	•	Thiamin 267%
Molybdenum 163%	•	Riboflavin 158%
Phosphorus 276%	•	Niacin 156%
Potassium 127%	•	Folate 197%
Selenium 213%	•	Pantothenic Acid 178%
Sodium 145%	•	Biotin 36%
Sulfur 65%	•	Choline 69%
Zinc 122%

* Percent Daily Values are based on "Pijus Basic". 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	Potatoes, boiled, cooked without skin, flesh, without salt	700	g	Powder	Lidl	1000	$0.22	$0.15	1	602	140.1	11.97
2	Milk, 2%	500	g	Liquid	Lidl	1000	$0.64	$0.32	2	250	24.3	16.50
3	Seeds, sunflower seed kernels, dried	100	g	Powder	Allegro.pl	10000	$21.70	$0.22	100	584	20.0	20.78
4	Iodised Salt	3.2	g	Powder	Lidl	1000	$0.25	$0.00	313	0	0.0	0.00
5	Carrots, cooked, boiled, drained, without salt	25	g	Powder	Lidl	1000	$0.38	$0.01	40	9	2.1	0.19
6	Flaxseed Oil	3	g	Liquid	Allegro.pl	3000	$27.14	$0.03	1000	27	0.0	0.00
7	Vitamin D Supplement	0.25	pill	Pill	Allegro.pl	200	$15.26	$0.02	800	0	0.0	0.00
8	Bread, wheat	100	g	Powder		500	$0.60	$0.12	5	270	49.5	10.37
9	Egg	50	g	Powder		55	$0.13	$0.12	1	80	0.4	6.60
10	blackeyes	1	portion	Paste		172	$0.00	$0.00	172	200	35.7	13.30
	Total						$66.32	$0.99		2021	271.9	79.71
	Target									1864	233.0	117.00
	% Reached									108%	117%	68%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1864	2021	108%
Carbohydrates (g)	233	271.9	117%
Protein (g)	117	79.71	68%
Total Fat (g)	52	75.18	145%
Saturated Fat (g)	0	5.93
Monounsaturated Fat (g)	0	19.89
Polyunsaturated Fat (g)	0	27.45
Omega-3 Fatty Acids (g)	1.6	2.12	133%
Omega-6 Fatty Acids (g)	17	26.3	155%
Total Fiber (g)	28	38.8	138%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	11.2
Cholesterol (mg)	0	196.156

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	5691	10000	190%
Vitamin B6 (mg)	1.3	3.9	100	298%
Vitamin B12 (ug)	2.4	3.1		131%
Vitamin C (mg)	90	56	2000	62%
Vitamin D (IU)	600	743	4000	124%
Vitamin E (IU)	20	37	1000	186%
Vitamin K (ug)	120	27		23%
Thiamin (mg)	1.2	3.2		267%
Riboflavin (mg)	1.3	2.051		158%
Niacin (mg)	16	25.002	35	156%
Folate (ug)	400	786	1000	197%
Pantothenic Acid (mg)	5	8.898		178%
Biotin (ug)	30	11		36%
Choline (mg)	550	382.157	3500	69%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.95	2.5	95%
Chloride (g)	2.3	2.405	3.6	105%
Chromium (ug)	35	147		420%
Copper (mg)	0.9	3.891	10	432%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	16.3572	45	204%
Magnesium (mg)	420	666		159%
Manganese (mg)	2.3	5.009	11	218%
Molybdenum (ug)	45	73	2000	163%
Phosphorus (g)	0.7	1.933	4	276%
Potassium (g)	3.5	4.434		127%
Selenium (ug)	55	117	400	213%
Sodium (g)	1.5	2.172	2.3	145%
Sulfur (g)	2	1.31		65%
Zinc (mg)	11	13.4225	40	122%

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Parent Recipes:	Author	Last Updated	Created
Potato and milk	generaterolls2	19 Nov '14	19 Aug '14
This recipe	Pijus Stankevičius	20 Aug '14	19 Aug '14

potato

Nutrition Facts

Nutrient Profile: Pijus BasicChange

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Nutrient Profile: Pijus Basic Change