Complete Foods

Sam's Chow

by DirtyYogurt
Last updated May 19, 2021 Copy
AmountVolumeIngredient$ / daySource
20g2tbspChia Seeds$0.32Amazon
9g1tbspPsyllium Husk Powder$0.18Amazon
7g1tspPotassium Citrate$0.35Amazon
4g½tspIodized Salt$0.01Amazon
1pill1capsuleMK-7 Vitamin K-2$0.20Amazon
2.4g1tspBulk Supplements Calcium Citrate$0.04Amazon
4g1tspSuper Micros$0.25SuperBodyFuel
95ml6⅓tbspOlive Oil$1.12Amazon
190g2cupsGluten-Free Oat Flour$1.29Amazon
70g1cupWhey Protein Isolate$2.57Amazon
Amounts for:
Total Daily Cost:
$6.33Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
29% Carb, 19% Protein, 52% Fat
Calories1921
% Daily Values*
58%
Total Carbohydrate144g
101%
Dietary Fiber 28g
111%
Protein94g
174%
Total Fat113g
Saturated Fat17g
Monounsaturated Fat12g
Polyunsaturated Fat81g
794%
Omega-3 Fatty Acids13g
213%
Omega-6 Fatty Acids36g
Cholesterol7mg
Calcium
192%
•Vitamin A
217%
Chloride
104%
•Vitamin B6
279%
Chromium
400%
•Vitamin B12
471%
Copper
309%
•Vitamin C
403%
Iodine
245%
•Vitamin D
533%
Iron
268%
•Vitamin E
186%
Magnesium
114%
•Vitamin K
331%
Manganese
454%
•Thiamin
325%
Molybdenum
944%
•Riboflavin
326%
Phosphorus
280%
•Niacin
134%
Potassium
107%
•Folate
123%
Selenium
572%
•Pantothenic Acid
485%
Sodium
117%
•Biotin
400%
Sulfur
193%
•Choline
139%
Zinc
203%
 
* 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
Chia Seeds
20
gPowderAmazon1814
$29.00
$0.32
91978.43.31
2
Psyllium Husk Powder
9
gPowderAmazon680
$13.94
$0.18
76308.00.00
3
Potassium Citrate
7
gPowderAmazon500
$24.96
$0.35
7100.00.00
4
Iodized Salt
4
gPowderAmazon737
$2.09
$0.01
18400.00.00
5
MK-7 Vitamin K-2
1
pillPillAmazon60
$11.76
$0.20
6000.00.00
6
Bulk Supplements Calcium Citrate
2.4
gPowderAmazon1000
$17.96
$0.04
41700.00.00
7
Super Micros
4
gPowderSuperBodyFuel720
$45.00
$0.25
18001.00.00
8
Olive Oil
95
mlLiquidAmazon2000
$23.49
$1.12
217600.00.00
9
Gluten-Free Oat Flour
190
gPowderAmazon2495
$16.92
$1.29
13768125.428.50
10
Whey Protein Isolate
70
gPowderAmazon544
$19.98
$2.57
82661.462.30
Total
$205.10
$6.33
1921144.294.11
Target
2000250.085.00
% Reached
96%58%111%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)2000192196%
Carbohydrates (g)250144.258%
Protein (g)8594.11111%
Total Fat (g)65113.15174%
Saturated Fat (g)16.72
Monounsaturated Fat (g)12.31
Polyunsaturated Fat (g)80.67
Omega-3 Fatty Acids (g)1.612.71794%
Omega-6 Fatty Acids (g)1736.15213%
Total Fiber (g)2828.4101%
Soluble Fiber (g)6.7
Insoluble Fiber (g)6.7
Cholesterol (mg)07
VitaminsTargetRecipeMax%
Vitamin A (IU)3000651110000217%
Vitamin B6 (mg)1.33.6100279%
Vitamin B12 (ug)2.411.3471%
Vitamin C (mg)903622000403%
Vitamin D (IU)60032004000533%
Vitamin E (IU)20371000186%
Vitamin K (ug)120397331%
Thiamin (mg)1.23.897325%
Riboflavin (mg)1.34.236326%
Niacin (mg)1621.41135134%
Folate (ug)4004941000123%
Pantothenic Acid (mg)524.241485%
Biotin (ug)30120400%
Choline (mg)550763.613500139%
MineralsTargetRecipeMax%
Calcium (g)11.922.5192%
Chloride (g)2.32.43.6104%
Chromium (ug)35140400%
Copper (mg)0.92.77910309%
Iodine (ug)1503681100245%
Iron (mg)821.43545268%
Magnesium (mg)420477.1114%
Manganese (mg)2.310.44511454%
Molybdenum (ug)454252000944%
Phosphorus (g)0.71.9574280%
Potassium (g)3.53.731107%
Selenium (ug)55314400572%
Sodium (g)1.51.7512.3117%
Sulfur (g)23.86193%
Zinc (mg)1122.32240203%

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