| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 240 | g | 2½ | cups | rolled oat | $0.42 | Costco |
| 108 | g | 3 | scoop | CytoSport 100% Whey Protein - Vanilla | $1.90 | Costco |
| 6 | g | 1 | tsp | Potassium Citrate | $0.22 | Amazon |
| 4 | g | ½ | tsp | Iodised Salt | $0.00 | local |
| 2 | g | ½ | tsp | Choline bitartrate | $0.06 | Amazon |
| 1 | pill | AST - Multi Pro 32X | $0.13 | Bodybuilding.com | ||
Amounts for: Total Daily Cost: | $2.74 | Add Ingredients to Amazon Cart | ||||
| Calcium 117% | • | Vitamin A 333% |
| Chloride 120% | • | Vitamin B6 2326% |
| Chromium 286% | • | Vitamin B12 1250% |
| Copper 329% | • | Vitamin C 222% |
| Iodine 225% | • | Vitamin D 67% |
| Iron 204% | • | Vitamin E 305% |
| Magnesium 103% | • | Vitamin K > 62504% |
| Manganese 810% | • | Thiamin 100% |
| Molybdenum 178% | • | Riboflavin 37% |
| Phosphorus 239% | • | Niacin 17% |
| Potassium 112% | • | Folate 19% |
| Selenium 262% | • | Pantothenic Acid 53% |
| Sodium 131% | • | Biotin 1000% |
| Sulfur 177% | • | Choline 167% |
| Zinc 351% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2000 | 1298 | 65% | |
| Carbohydrates (g) | 250 | 148.4 | 59% | |
| Protein (g) | 85 | 112.68 | 133% | |
| Total Fat (g) | 65 | 23.1 | 36% | |
| Saturated Fat (g) | 4.5 | |||
| Monounsaturated Fat (g) | 0 | |||
| Polyunsaturated Fat (g) | 0 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 0 | 0% | |
| Omega-6 Fatty Acids (g) | 17 | 0 | 0% | |
| Total Fiber (g) | 28 | 24.2 | 87% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 210 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 10000 | 10000 | 333% |
| Vitamin B6 (mg) | 1.3 | 30.2 | 100 | 2326% |
| Vitamin B12 (ug) | 2.4 | 30 | 1250% | |
| Vitamin C (mg) | 90 | 200 | 2000 | 222% |
| Vitamin D (IU) | 600 | 400 | 4000 | 67% |
| Vitamin E (IU) | 20 | 61 | 1000 | 305% |
| Vitamin K (ug) | 120 | 75005 | > 5000% | |
| Thiamin (mg) | 1.2 | 1.2 | 100% | |
| Riboflavin (mg) | 1.3 | 0.48 | 37% | |
| Niacin (mg) | 16 | 2.64 | 35 | 17% |
| Folate (ug) | 400 | 77 | 1000 | 19% |
| Pantothenic Acid (mg) | 5 | 2.64 | 53% | |
| Biotin (ug) | 30 | 300 | 1000% | |
| Choline (mg) | 550 | 916.96 | 3500 | 167% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.17 | 2.5 | 117% |
| Chloride (g) | 2.3 | 2.76 | 3.6 | 120% |
| Chromium (ug) | 35 | 100 | 286% | |
| Copper (mg) | 0.9 | 2.96 | 10 | 329% |
| Iodine (ug) | 150 | 338 | 1100 | 225% |
| Iron (mg) | 8 | 16.32 | 45 | 204% |
| Magnesium (mg) | 420 | 431.4 | 103% | |
| Manganese (mg) | 2.3 | 18.64 | 11 | 810% |
| Molybdenum (ug) | 45 | 80 | 2000 | 178% |
| Phosphorus (g) | 0.7 | 1.674 | 4 | 239% |
| Potassium (g) | 3.5 | 3.909 | 112% | |
| Selenium (ug) | 55 | 144 | 400 | 262% |
| Sodium (g) | 1.5 | 1.959 | 2.3 | 131% |
| Sulfur (g) | 2 | 3.54 | 177% | |
| Zinc (mg) | 11 | 38.64 | 40 | 351% |
