Complete Foods

Robust Superfood 3

by Sharp4a9
Last updated January 6, 2015 Copy
AmountIngredient$ / daySource
135gOat Flour$0.32Amazon
100gMaltodextrin$0.27Amazon
25gPsyllium Husk Powder$0.29Amazon (S)
6gPotassium Citrate$0.17Amazon
6gSoy Lecithin$0.11Amazon (S)
4gSea Salt$0.01Amazon (S)
1gCholine Bitartrate$0.04Amazon
62mlCanola Oil$0.21Amazon (S)
1portionThorne Research Vitamin D / K2 Liquid$0.02Amazon
90gWhey Protein Isolate (Unflavored)$2.19Amazon (S)
30gSoy Protein Isolate$0.42True Nutrition
1pillOne-a-Day Multivitamin, Men's Health Formula$0.07Amazon
Amounts for:
Total Daily Cost:
$4.14Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
41% Carb, 25% Protein, 34% Fat
Calories2050
% Daily Values*
103%
Total Carbohydrate207g
103%
Dietary Fiber 29g
100%
Protein125g
101%
Total Fat79g
Saturated Fat8g
Monounsaturated Fat44g
Polyunsaturated Fat23g
379%
Omega-3 Fatty Acids6g
104%
Omega-6 Fatty Acids18g
Cholesterol11mg
Calcium
114%
•Vitamin A
204%
Chloride
106%
•Vitamin B6
324%
Chromium
343%
•Vitamin B12
881%
Copper
404%
•Vitamin C
102%
Iodine
0%
•Vitamin D
200%
Iron
224%
•Vitamin E
206%
Magnesium
136%
•Vitamin K
180%
Manganese
325%
•Thiamin
256%
Molybdenum
0%
•Riboflavin
212%
Phosphorus
162%
•Niacin
190%
Potassium
101%
•Folate
163%
Selenium
350%
•Pantothenic Acid
430%
Sodium
145%
•Biotin
250%
Sulfur
251%
•Choline
151%
Zinc
247%
 
* Percent Daily Values are based on "40-25-35 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
Oat Flour
135
gPowderAmazon22680
$54.48
$0.32
16854588.719.79
2
Maltodextrin
100
gPowderAmazon22680
$61.48
$0.27
22738294.00.00
3
Psyllium Husk Powder
25
gPowderAmazon (S)1360
$15.95
$0.29
547520.00.00
4
Potassium Citrate
6
gPowderAmazon1000
$28.96
$0.17
16700.00.00
5
Soy Lecithin
6
gPowderAmazon (S)1812
$33.75
$0.11
302450.80.00
6
Sea Salt
4
gPowderAmazon (S)3628
$9.14
$0.01
90700.00.00
7
Choline Bitartrate
1
gPowderAmazon500
$21.70
$0.04
50000.00.00
8
Canola Oil
62
mlLiquidAmazon (S)8514
$28.41
$0.21
1375480.00.00
9
Thorne Research Vitamin D / K2 Liquid
1
portionLiquidAmazon1200
$22.80
$0.02
120000.00.00
10
Whey Protein Isolate (Unflavored)
90
gPowderAmazon (S)2268
$55.24
$2.19
253422.780.36
11
Soy Protein Isolate
30
gPowderTrue Nutrition454
$6.30
$0.42
151130.625.00
12
One-a-Day Multivitamin, Men's Health Formula
1
pillPillAmazon200
$15.00
$0.07
20000.00.00
Total
$353.21
$4.14
2050206.8125.15
Target
2002200.0125.00
% Reached
102%103%100%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: 40-25-35 U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)20022050102%
Carbohydrates (g)200206.8103%
Protein (g)125125.15100%
Total Fat (g)7878.98101%
Saturated Fat (g)07.71
Monounsaturated Fat (g)043.56
Polyunsaturated Fat (g)023.32
Omega-3 Fatty Acids (g)1.66.06379%
Omega-6 Fatty Acids (g)1717.75104%
Total Fiber (g)2828.8103%
Soluble Fiber (g)020
Insoluble Fiber (g)00
Cholesterol (mg)010.8
VitaminsTargetRecipeMax%
Vitamin A (IU)3000611810000204%
Vitamin B6 (mg)1.34.2100324%
Vitamin B12 (ug)2.421.1881%
Vitamin C (mg)90912000102%
Vitamin D (IU)60012004000200%
Vitamin E (IU)20411000206%
Vitamin K (ug)120216180%
Thiamin (mg)1.23.069256%
Riboflavin (mg)1.32.758212%
Niacin (mg)1630.45535190%
Folate (ug)4006531000163%
Pantothenic Acid (mg)521.504430%
Biotin (ug)3075250%
Choline (mg)550830.4893500151%
MineralsTargetRecipeMax%
Calcium (g)11.142.5114%
Chloride (g)2.32.443.6106%
Chromium (ug)35120343%
Copper (mg)0.93.63710404%
Iodine (ug)150011000%
Iron (mg)817.90445224%
Magnesium (mg)420569.1136%
Manganese (mg)2.37.47811325%
Molybdenum (ug)45020000%
Phosphorus (g)0.71.1334162%
Potassium (g)3.53.546101%
Selenium (ug)55193400350%
Sodium (g)1.52.172.3145%
Sulfur (g)25.02251%
Zinc (mg)1127.16840247%

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