Complete Foods

Potato and milk

by generaterolls2
Last updated November 19, 2014 Copy
AmountIngredient$ / daySource
1200gPotatoes, boiled, cooked without skin, flesh, without salt$0.30Lidl
550gMilk, 2%$0.35Lidl
130gSeeds, sunflower seed kernels, dried$0.28Allegro.pl
3.2gIodised Salt$0.00Lidl
150gCarrots, cooked, boiled, drained, without salt$0.06Lidl
0.5pillVitamin D Supplement$0.04Allegro.pl
20gCanola Oil$0.03Lidl
5gSpices, parsley, dried$0.05Allegro.pl
Amounts for:
Total Daily Cost:
$1.11Add Ingredients
to Amazon Cart

Optional

  • Potato seasoning
  • Kefir instead of milk
  • Potato pancakes

Nutrition Facts

Amount Per Day
51% Carb, 11% Protein, 38% Fat
Calories2310
% Daily Values*
123%
Total Carbohydrate308g
146%
Dietary Fiber 41g
80%
Protein68g
153%
Total Fat99g
Saturated Fat8g
Monounsaturated Fat36g
Polyunsaturated Fat37g
94%
Omega-3 Fatty Acids2g
208%
Omega-6 Fatty Acids35g
Cholesterol0mg
Calcium
96%
•Vitamin A
897%
Chloride
107%
•Vitamin B6
420%
Chromium
720%
•Vitamin B12
122%
Copper
496%
•Vitamin C
115%
Iodine
100%
•Vitamin D
203%
Iron
153%
•Vitamin E
262%
Magnesium
180%
•Vitamin K
103%
Manganese
217%
•Thiamin
285%
Molybdenum
246%
•Riboflavin
145%
Phosphorus
273%
•Niacin
178%
Potassium
172%
•Folate
115%
Selenium
160%
•Pantothenic Acid
199%
Sodium
115%
•Biotin
33%
Sulfur
99%
•Choline
62%
Zinc
118%
 
* 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
Potatoes, boiled, cooked without skin, flesh, without salt
1200
gPowderLidl1000
$0.25
$0.30
11032240.120.52
2
Milk, 2%
550
gLiquidLidl1000
$0.64
$0.35
227526.718.16
3
Seeds, sunflower seed kernels, dried
130
gPowderAllegro.pl10000
$21.70
$0.28
7775926.027.01
4
Iodised Salt
3.2
gPowderLidl1000
$0.25
$0.00
31300.00.00
5
Carrots, cooked, boiled, drained, without salt
150
gPowderLidl1000
$0.38
$0.06
75312.31.14
6
Vitamin D Supplement
0.5
pillPillAllegro.pl200
$15.26
$0.04
40000.00.00
7
Canola Oil
20
gLiquidLidl930
$1.45
$0.03
471770.00.00
8
Spices, parsley, dried
5
gPowderAllegro.pl1000
$9.74
$0.05
200152.51.33
Total
$49.67
$1.11
2310307.768.16
Target
2000250.085.00
% Reached
116%123%80%
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)20002310116%
Carbohydrates (g)250307.7123%
Protein (g)8568.1680%
Total Fat (g)6599.32153%
Saturated Fat (g)7.82
Monounsaturated Fat (g)35.86
Polyunsaturated Fat (g)36.7
Omega-3 Fatty Acids (g)1.61.5194%
Omega-6 Fatty Acids (g)1735.3208%
Total Fiber (g)2841146%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)30002690610000897%
Vitamin B6 (mg)1.35.5100420%
Vitamin B12 (ug)2.42.9122%
Vitamin C (mg)901032000115%
Vitamin D (IU)60012194000203%
Vitamin E (IU)20521000262%
Vitamin K (ug)120123103%
Thiamin (mg)1.23.422285%
Riboflavin (mg)1.31.889145%
Niacin (mg)1628.52535178%
Folate (ug)4004611000115%
Pantothenic Acid (mg)59.954199%
Biotin (ug)301033%
Choline (mg)550338.368350062%
MineralsTargetRecipeMax%
Calcium (g)10.962.596%
Chloride (g)2.32.4543.6107%
Chromium (ug)35252720%
Copper (mg)0.94.46210496%
Iodine (ug)1501501100100%
Iron (mg)812.263845153%
Magnesium (mg)420758.1180%
Manganese (mg)2.34.99111217%
Molybdenum (ug)451112000246%
Phosphorus (g)0.71.9114273%
Potassium (g)3.56.032172%
Selenium (ug)5588400160%
Sodium (g)1.51.7182.3115%
Sulfur (g)21.9999%
Zinc (mg)1112.981940118%

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