Complete Foods

Real food Private

by trougnouf
Last updated September 18, 2016 Copy
AmountIngredient€ / daySource
30gSeeds, flaxseed€0.10Bio-planet
0.2gIodized Salt€0.00Hain
114gHemp seed, hulled€2.90Bio-planet
40gSpinach, raw€0.40Delhaize
21gSeeds, sunflower seed kernels, dried€0.09
69gKiwifruit, green, raw€0.32Aldi
150gEgg, whole, cooked, hard-boiled€0.74Aldi
50gFish, salmon, Atlantic, farmed, cooked, dry heat€0.80Aldi
126gAvocados, raw, all commercial varieties€1.29
20gChocolate, dark, 70-85% cacao solids€0.50
66gCheese, gouda€0.00
66gCheese, goat, semisoft type€0.94Aldi
Amounts for:
Total Daily Cost:
€8.09Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
11% Carb, 21% Protein, 68% Fat
Calories2096
% Daily Values*
Total Carbohydrate58g
100%
Dietary Fiber 28g
81%
Protein112g
Total Fat166g
Saturated Fat46g
Monounsaturated Fat45g
Polyunsaturated Fat65g
1820%
Omega-3 Fatty Acids18g
2077%
Omega-6 Fatty Acids42g
Cholesterol719mg
Calcium
101%
•Vitamin A
209%
Chloride
30%
•Vitamin B6
166%
Chromium
0%
•Vitamin B12
178%
Copper
416%
•Vitamin C
101%
Iodine
97%
•Vitamin D
70%
Iron
243%
•Vitamin E
102%
Magnesium
280%
•Vitamin K
212%
Manganese
475%
•Thiamin
228%
Molybdenum
57%
•Riboflavin
171%
Phosphorus
482%
•Niacin
131%
Potassium
100%
•Folate
124%
Selenium
182%
•Pantothenic Acid
114%
Sodium
103%
•Biotin
87%
Sulfur
156%
•Choline
104%
Zinc
184%
 
* Percent Daily Values are based on "Male DRI, 2150 cal, Keto, Athlete-friendly". 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
Seeds, flaxseed
30
gPowderBio-planet1000
€3.50
€0.10
331608.75.49
2
Iodized Salt
0.2
gPowderHain737
€1.97
€0.00
368500.00.00
3
Hemp seed, hulled
114
gPowderBio-planet200
€5.09
€2.90
26309.935.98
4
Spinach, raw
40
gPowderDelhaize200
€1.99
€0.40
591.51.14
5
Seeds, sunflower seed kernels, dried
21
gPowder1000
€4.50
€0.09
481234.24.36
6
Kiwifruit, green, raw
69
gPowderAldi552
€2.55
€0.32
84210.10.79
7
Egg, whole, cooked, hard-boiled
150
gPillAldi300
€1.49
€0.74
22331.718.87
8
Fish, salmon, Atlantic, farmed, cooked, dry heat
50
gPasteAldi200
€3.19
€0.80
41030.011.05
9
Avocados, raw, all commercial varieties
126
gPowder252
€2.59
€1.29
220210.72.52
10
Chocolate, dark, 70-85% cacao solids
20
gPowder80
€2.00
€0.50
41209.21.56
11
Cheese, gouda
66
gPowder0€0.00€0.0002351.516.46
12
Cheese, goat, semisoft type
66
gPowderAldi175
€2.49
€0.94
32400.114.24
Total
€31.36
€8.09
209657.5112.46
Target
21500.0138.60
% Reached
98%81%
Safe Maximum
00.00.00
% Max Reached
N/AN/A
Nutrient Profile: Male DRI, 2150 cal, Keto, Athlete-friendlyChange
MacroTargetRecipeMax%
Calories (kcal)2150209698%
Carbohydrates (g)057.5
Protein (g)138.6112.4681%
Total Fat (g)0166.44
Saturated Fat (g)046.25
Monounsaturated Fat (g)045.06
Polyunsaturated Fat (g)065.01
Omega-3 Fatty Acids (g)118.21820%
Omega-6 Fatty Acids (g)241.552077%
Total Fiber (g)2828.1100%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)0718.98
VitaminsTargetRecipeMax%
Vitamin A (IU)3000625810000209%
Vitamin B6 (mg)1.32.2100166%
Vitamin B12 (ug)2.44.3178%
Vitamin C (mg)90912000101%
Vitamin D (IU)600421400070%
Vitamin E (IU)22.4231000102%
Vitamin K (ug)120254212%
Thiamin (mg)1.22.735228%
Riboflavin (mg)1.32.224171%
Niacin (mg)1621.00635131%
Folate (ug)4004941000124%
Pantothenic Acid (mg)55.703114%
Biotin (ug)302687%
Choline (mg)550572.4533500104%
MineralsTargetRecipeMax%
Calcium (g)11.012.5101%
Chloride (g)2.30.6863.630%
Chromium (ug)3000%
Copper (mg)0.93.74210416%
Iodine (ug)150146110097%
Iron (mg)819.43845243%
Magnesium (mg)4201177.6280%
Manganese (mg)2.310.92911475%
Molybdenum (ug)4526200057%
Phosphorus (g)0.73.3744482%
Potassium (g)3.53.505100%
Selenium (ug)55100400182%
Sodium (g)1.51.5382.3103%
Sulfur (g)23.12156%
Zinc (mg)1120.214640184%

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