Name: Proats variant 6
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 435g Masa Harina, Golden; 60g Oil, canola; 6g Potassium Citrate; 5g NOW Foods Calcium/magnesium 1000/500 mg; 4g Iodised Salt; 5g Creatine; 1.5g Choline bitartrate; 2pill DEVA Vegan Multivitamin (and mineral supplement with greens); 145g Syntrax Innovations Matrix Powder, Simply Vanilla

Amount		Ingredient	$ / day	Source
435	g	Masa Harina, Golden	$1.76	Amazon
60	g	Oil, canola	$0.27	Amazon
6	g	Potassium Citrate	$0.38	Amazon
5	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.26	Amazon
4	g	Iodised Salt	$0.03	Amazon
5	g	Creatine	$0.09	Amazon
1.5	g	Choline bitartrate	$0.09	Amazon
2	pill	DEVA Vegan Multivitamin (and mineral supplement with greens)	$0.17	Amazon
145	g	Syntrax Innovations Matrix Powder, Simply Vanilla	$3.17	Amazon
Amounts for: Total Daily Cost:			$6.22	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

50% Carb, 22% Protein, 28% Fat

Calories2546

% Daily Values*

97%

Total Carbohydrate325g

107%

Dietary Fiber 30g

96%

Protein141g

111%

Total Fat82g

Saturated Fat9g

Monounsaturated Fat39g

Polyunsaturated Fat17g

123%

Omega-3 Fatty Acids2g

112%

Omega-6 Fatty Acids19g

Cholesterol193mg

Calcium 94%	•	Vitamin A 363%
Chloride 104%	•	Vitamin B6 1923%
Chromium 686%	•	Vitamin B12 > 8333%
Copper 44%	•	Vitamin C 333%
Iodine 325%	•	Vitamin D 170%
Iron 510%	•	Vitamin E > 6929%
Magnesium 125%	•	Vitamin K 107%
Manganese 174%	•	Thiamin 2083%
Molybdenum 333%	•	Riboflavin 1923%
Phosphorus 0%	•	Niacin 625%
Potassium 89%	•	Folate 200%
Selenium 255%	•	Pantothenic Acid 1000%
Sodium 131%	•	Biotin 500%
Sulfur 0%	•	Choline 117%
Zinc 200%

* Percent Daily Values are based on "nutclump's 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, Golden	435	g	Powder	Amazon	2720	$11.00	$1.76	6	1500	315.0	30.00
2	Oil, canola	60	g	Liquid	Amazon	8100	$36.00	$0.27	135	514	0.0	0.00
3	Potassium Citrate	6	g	Powder	Amazon	250	$15.96	$0.38	42	0	0.0	0.00
4	NOW Foods Calcium/magnesium 1000/500 mg	5	g	Powder	Amazon	227	$11.93	$0.26	45	0	0.0	0.00
5	Iodised Salt	4	g	Powder	Amazon	737	$5.74	$0.03	184	0	0.0	0.00
6	Creatine	5	g	Powder	Amazon	1004	$18.50	$0.09	201	0	0.0	0.00
7	Choline bitartrate	1.5	g	Powder	Amazon	500	$29.20	$0.09	333	0	0.0	0.00
8	DEVA Vegan Multivitamin (and mineral supplement with greens)	2	pill	Pill	Amazon	90	$7.69	$0.17	45	0	0.0	0.00
9	Syntrax Innovations Matrix Powder, Simply Vanilla	145	g	Powder	Amazon	2268	$49.52	$3.17	16	532	9.7	111.17
	Total						$185.54	$6.22		2546	324.7	141.17
	Target									2666	333.0	147.00
	% Reached									95%	97%	96%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2666	2546	95%
Carbohydrates (g)	333	324.7	97%
Protein (g)	147	141.17	96%
Total Fat (g)	74	82.25	111%
Saturated Fat (g)	0	9.12
Monounsaturated Fat (g)	0	38.57
Polyunsaturated Fat (g)	0	17.14
Omega-3 Fatty Acids (g)	1.6	1.97	123%
Omega-6 Fatty Acids (g)	17	18.96	112%
Total Fiber (g)	28	30	107%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	193.333

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	10900	10000	363%
Vitamin B6 (mg)	1.3	25	100	1923%
Vitamin B12 (ug)	2.4	200		> 5000%
Vitamin C (mg)	90	300	2000	333%
Vitamin D (IU)	600	1022	4000	170%
Vitamin E (IU)	20	1386	1000	> 5000%
Vitamin K (ug)	120	129		107%
Thiamin (mg)	1.2	25		2083%
Riboflavin (mg)	1.3	25		1923%
Niacin (mg)	16	100	35	625%
Folate (ug)	400	800	1000	200%
Pantothenic Acid (mg)	5	50		1000%
Biotin (ug)	30	150		500%
Choline (mg)	550	645	3500	117%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	0.94	2.5	94%
Chloride (g)	2.3	2.4	3.6	104%
Chromium (ug)	35	240		686%
Copper (mg)	0.9	0.4	10	44%
Iodine (ug)	150	488	1100	325%
Iron (mg)	8	40.8	45	510%
Magnesium (mg)	420	524.4		125%
Manganese (mg)	2.3	4	11	174%
Molybdenum (ug)	45	150	2000	333%
Phosphorus (g)	0.7	0	4	0%
Potassium (g)	3.5	3.127		89%
Selenium (ug)	55	140	400	255%
Sodium (g)	1.5	1.961	2.3	131%
Sulfur (g)	2	0		0%
Zinc (mg)	11	22	40	200%

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Proats variant 6

Nutrition Facts

Nutrient Profile: nutclump's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: nutclump's U.S. government DRI, male 19-50, 2000 calories Change