Name: rice_oat_bars
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 100g Oats; 100g Seeds, chia seeds, dried; 150g Rice, white, short-grain, cooked; 30g Soybean Oil; 25g Beet Root Powder; 1.5g Choline Bitartrate; 300ml Friendly Farms (unsweetened) Almond Milk; 200g Isopure zero carb strawberries and cream protein powder; 50g Pea Protein Powder; 50g King Arthur gluten free flour blend; 0g MP Combat Protein Powder; 0pill Walgreens Multivitamin Men; 0g Iodised Salt; 0g Now Foods Rice Protein Powder; 0g NoSalt; 0g Oat Flour/Powder; 0g King Arthur gluten free flour blend

Amount		Ingredient	$ / day	Source
100	g	Oats	$0.00
100	g	Seeds, chia seeds, dried	$0.00
150	g	Rice, white, short-grain, cooked	$0.00
30	g	Soybean Oil	$0.05	Shoprite
25	g	Beet Root Powder	$0.47
1.5	g	Choline Bitartrate	$0.06	Amazon
300	ml	Friendly Farms (unsweetened) Almond Milk	$0.36	Aldi
200	g	Isopure zero carb strawberries and cream protein powder	$5.00	Amazon
50	g	Pea Protein Powder	$2.20	Amazon
50	g	King Arthur gluten free flour blend	$0.00	Price Chopper
0	g	MP Combat Protein Powder	$0.00	Amazon
0	pill	Walgreens Multivitamin Men	$0.00	Walgreens
0	g	Iodised Salt	$0.00	local
0	g	Now Foods Rice Protein Powder	$0.00	Amazon
0	g	NoSalt	$0.00	Walmart
0	g	Oat Flour/Powder	$0.00	Ocean State Job Lot
0	g	King Arthur gluten free flour blend	$0.00	Price Chopper or Amzon
Amounts for: Total Daily Cost:			$8.15	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

34% Carb, 39% Protein, 27% Fat

Calories2476

% Daily Values*

85%

Total Carbohydrate214g

179%

Dietary Fiber 50g

292%

Protein248g

114%

Total Fat74g

Saturated Fat9g

Monounsaturated Fat13g

Polyunsaturated Fat44g

1249%

Omega-3 Fatty Acids20g

141%

Omega-6 Fatty Acids24g

Cholesterol32mg

Calcium 362%	•	Vitamin A 296%
Chloride 95%	•	Vitamin B6 264%
Chromium 553%	•	Vitamin B12 887%
Copper 614%	•	Vitamin C 109%
Iodine 163%	•	Vitamin D 21%
Iron 373%	•	Vitamin E 325%
Magnesium 283%	•	Vitamin K 154%
Manganese 496%	•	Thiamin 315%
Molybdenum 258%	•	Riboflavin 224%
Phosphorus 466%	•	Niacin 293%
Potassium 102%	•	Folate 306%
Selenium 320%	•	Pantothenic Acid 361%
Sodium 152%	•	Biotin 1613%
Sulfur 94%	•	Choline 109%
Zinc 330%

* 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	Oats	100	g	Powder		0	$0.00	$0.00	0	389	66.3	16.89
2	Seeds, chia seeds, dried	100	g	Powder		0	$0.00	$0.00	0	486	42.1	16.54
3	Rice, white, short-grain, cooked	150	g	Powder		0	$0.00	$0.00	0	195	43.1	3.54
4	Soybean Oil	30	g	Liquid	Shoprite	3584	$6.00	$0.05	119	265	0.0	0.00
5	Beet Root Powder	25	g	Powder		1000	$19.00	$0.47	40	84	19.0	2.75
6	Choline Bitartrate	1.5	g	Powder	Amazon	500	$20.74	$0.06	333	0	0.0	0.00
7	Friendly Farms (unsweetened) Almond Milk	300	ml	Liquid	Aldi	1900	$2.29	$0.36	6	38	1.3	1.25
8	Isopure zero carb strawberries and cream protein powder	200	g	Powder	Amazon	3400	$85.00	$5.00	17	645	0.0	161.29
9	Pea Protein Powder	50	g	Powder	Amazon	1814	$79.99	$2.20	36	197	1.5	42.42
10	King Arthur gluten free flour blend	50	g	Powder	Price Chopper	1360	$0.00	$0.00	27	177	40.3	3.23
11	MP Combat Protein Powder	0	g	Powder	Amazon	1814	$37.77	$0.00		0	0.0	0.00
12	Walgreens Multivitamin Men	0	pill	Pill	Walgreens	200	$4.00	$0.00		0	0.0	0.00
13	Iodised Salt	0	g	Powder	local	500	$0.90	$0.00		0	0.0	0.00
14	Now Foods Rice Protein Powder	0	g	Powder	Amazon	907	$15.62	$0.00		0	0.0	0.00
15	NoSalt	0	g	Powder	Walmart	312	$5.00	$0.00		0	0.0	0.00
16	Oat Flour/Powder	0	g	Powder	Ocean State Job Lot	623	$3.00	$0.00		0	0.0	0.00
17	King Arthur gluten free flour blend	0	g	Powder	Price Chopper or Amzon	1360	$10.00	$0.00		0	0.0	0.00
	Total						$289.31	$8.15		2476	213.6	247.91
	Target									2000	250.0	85.00
	% Reached									124%	85%	292%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2476	124%
Carbohydrates (g)	250	213.6	85%
Protein (g)	85	247.91	292%
Total Fat (g)	65	74.33	114%
Saturated Fat (g)		9.42
Monounsaturated Fat (g)		13.29
Polyunsaturated Fat (g)		44.21
Omega-3 Fatty Acids (g)	1.6	19.99	1249%
Omega-6 Fatty Acids (g)	17	23.96	141%
Total Fiber (g)	28	50	179%
Soluble Fiber (g)		0
Insoluble Fiber (g)		17.6
Cholesterol (mg)	0	32.258

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	8872	10000	296%
Vitamin B6 (mg)	1.3	3.4	100	264%
Vitamin B12 (ug)	2.4	21.3		887%
Vitamin C (mg)	90	98	2000	109%
Vitamin D (IU)	600	125	4000	21%
Vitamin E (IU)	20	65	1000	325%
Vitamin K (ug)	120	184		154%
Thiamin (mg)	1.2	3.782		315%
Riboflavin (mg)	1.3	2.914		224%
Niacin (mg)	16	46.869	35	293%
Folate (ug)	400	1226	1000	306%
Pantothenic Acid (mg)	5	18.074		361%
Biotin (ug)	30	484		1613%
Choline (mg)	550	600	3500	109%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	3.62	2.5	362%
Chloride (g)	2.3	2.194	3.6	95%
Chromium (ug)	35	194		553%
Copper (mg)	0.9	5.529	10	614%
Iodine (ug)	150	245	1100	163%
Iron (mg)	8	29.878	45	373%
Magnesium (mg)	420	1189.2		283%
Manganese (mg)	2.3	11.4	11	496%
Molybdenum (ug)	45	116	2000	258%
Phosphorus (g)	0.7	3.264	4	466%
Potassium (g)	3.5	3.587		102%
Selenium (ug)	55	176	400	320%
Sodium (g)	1.5	2.279	2.3	152%
Sulfur (g)	2	1.87		94%
Zinc (mg)	11	36.2468	40	330%

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Nutrition Facts

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

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