Name: Schoko-Hafer 2000kcal nach DGE 1.1
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 170g Haferflocken Vollkorn Bio (gemahlen); 30g "Sojola" Sojaöl; 15g Honig; 85g Soja Protein Isolat; 45g Maltodextrin; 95g Reismehl Vollkorn; 30g Leinsamen Bio (gemahlen); 15g Chia Samen; 20g Kakaopulver Bio; 6g Ceylon Zimt Bio; 2.5g MSM; 2g Calciumcarbonat; 3g Tafelsalz; 3.5g Choline bitartrate; 5g Kaliumchlorid; 2pill omniVIT A-Z; 1pill Sanct Bernhard Vitamin-D-Mono-Tabletten; 1pill Versand

Amount		Ingredient	€ / day	Source
170	g	Haferflocken Vollkorn Bio (gemahlen)	€0.42	Amazon DE
30	g	"Sojola" Sojaöl	€0.06	Edeka
15	g	Honig	€0.18	Amazon DE
85	g	Soja Protein Isolat	€1.02	BulkPowders
45	g	Maltodextrin	€0.13	Bulkpowders
95	g	Reismehl Vollkorn	€0.41	Amazon DE
30	g	Leinsamen Bio (gemahlen)	€0.12	Amazon DE
15	g	Chia Samen	€0.24	Amazon DE
20	g	Kakaopulver Bio	€0.22	Amazon DE
6	g	Ceylon Zimt Bio	€0.16	Amazon DE
2.5	g	MSM	€0.03	Amazon DE
2	g	Calciumcarbonat	€0.02	Amazon DE
3	g	Tafelsalz	€0.00	Penny
3.5	g	Choline bitartrate	€0.13	BulkPowders
5	g	Kaliumchlorid	€0.05	Amazon DE
2	pill	omniVIT A-Z	€0.05	Penny
1	pill	Sanct Bernhard Vitamin-D-Mono-Tabletten	€0.04	Amazon DE
1	pill	Versand	€0.14
Amounts for: Total Daily Cost:			€3.41	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

46% Carb, 25% Protein, 29% Fat

Calories2054

% Daily Values*

100%

Total Carbohydrate225g

152%

Dietary Fiber 45g

99%

Protein124g

95%

Total Fat64g

Saturated Fat12g

Monounsaturated Fat17g

Polyunsaturated Fat37g

222%

Omega-3 Fatty Acids13g

144%

Omega-6 Fatty Acids25g

Cholesterol0mg

Calcium 146%	•	Vitamin A 160%
Chloride 103%	•	Vitamin B6 241%
Chromium 123%	•	Vitamin B12 167%
Copper 156%	•	Vitamin C 160%
Iodine 100%	•	Vitamin D 100%
Iron 101%	•	Vitamin E 683%
Magnesium 224%	•	Vitamin K 179%
Manganese 338%	•	Thiamin 183%
Molybdenum 587%	•	Riboflavin 227%
Phosphorus 260%	•	Niacin 265%
Potassium 115%	•	Folate 127%
Selenium 242%	•	Pantothenic Acid 230%
Sodium 122%	•	Biotin 200%
Sulfur 145%	•	Choline 126%
Zinc 278%

* Percent Daily Values are based on "Copy of thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)". 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	Haferflocken Vollkorn Bio (gemahlen)	170	g	Powder	Amazon DE	2500	€6.25	€0.42	15	629	93.5	23.80
2	"Sojola" Sojaöl	30	g	Liquid	Edeka	1000	€1.90	€0.06	33	265	0.0	0.00
3	Honig	15	g	Paste	Amazon DE	2000	€23.91	€0.18	133	46	12.4	0.04
4	Soja Protein Isolat	85	g	Powder	BulkPowders	5000	€59.83	€1.02	59	321	0.0	77.35
5	Maltodextrin	45	g	Powder	Bulkpowders	5000	€14.66	€0.13	111	171	42.3	0.00
6	Reismehl Vollkorn	95	g	Powder	Amazon DE	1000	€4.29	€0.41	11	352	73.3	7.50
7	Leinsamen Bio (gemahlen)	30	g	Powder	Amazon DE	1000	€3.98	€0.12	33	142	0.0	7.20
8	Chia Samen	15	g	Powder	Amazon DE	1000	€15.90	€0.24	67	68	0.6	3.18
9	Kakaopulver Bio	20	g	Powder	Amazon DE	750	€8.08	€0.22	38	61	3.4	4.86
10	Ceylon Zimt Bio	6	g	Powder	Amazon DE	480	€12.60	€0.16	80	0	0.0	0.00
11	MSM	2.5	g	Powder	Amazon DE	1000	€12.90	€0.03	400	0	0.0	0.00
12	Calciumcarbonat	2	g	Powder	Amazon DE	500	€3.76	€0.02	250	0	0.0	0.00
13	Tafelsalz	3	g	Powder	Penny	500	€0.45	€0.00	167	0	0.0	0.00
14	Choline bitartrate	3.5	g	Powder	BulkPowders	500	€19.17	€0.13	143	0	0.0	0.00
15	Kaliumchlorid	5	g	Powder	Amazon DE	1000	€9.90	€0.05	200	0	0.0	0.00
16	omniVIT A-Z	2	pill	Pill	Penny	100	€2.50	€0.05	50	0	0.0	0.00
17	Sanct Bernhard Vitamin-D-Mono-Tabletten	1	pill	Pill	Amazon DE	250	€10.10	€0.04	250	0	0.0	0.00
18	Versand	1	pill	Pill		60	€8.42	€0.14	60	0	0.0	0.00
	Total						€218.60	€3.41		2054	225.4	123.94
	Target									2000	225.0	125.00
	% Reached									103%	100%	99%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2054	103%
Carbohydrates (g)	225	225.4	100%
Protein (g)	125	123.94	99%
Total Fat (g)	67	63.65	95%
Saturated Fat (g)	0	12.36
Monounsaturated Fat (g)	0	16.72
Polyunsaturated Fat (g)	0	37.02
Omega-3 Fatty Acids (g)	5.67	12.61	222%
Omega-6 Fatty Acids (g)	17	24.5	144%
Total Fiber (g)	30	45.4	152%
Soluble Fiber (g)	0	8
Insoluble Fiber (g)	0	57.4
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3333	5332	10000	160%
Vitamin B6 (mg)	1.5	3.6	100	241%
Vitamin B12 (ug)	3	5		167%
Vitamin C (mg)	100	160	2000	160%
Vitamin D (IU)	800	800	4000	100%
Vitamin E (IU)	20.86	142	1000	683%
Vitamin K (ug)	120	214		179%
Thiamin (mg)	1.2	2.199		183%
Riboflavin (mg)	1.4	3.179		227%
Niacin (mg)	16	42.46	35	265%
Folate (ug)	400	506	1000	127%
Pantothenic Acid (mg)	6	13.826		230%
Biotin (ug)	50	100		200%
Choline (mg)	1220	1541.335	3500	126%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.46	2.5	146%
Chloride (g)	2.3	2.38	3.6	103%
Chromium (ug)	65	80		123%
Copper (mg)	1.25	1.954	10	156%
Iodine (ug)	200	200	1100	100%
Iron (mg)	14	14.1587	45	101%
Magnesium (mg)	420	941.9		224%
Manganese (mg)	3.5	11.817	11	338%
Molybdenum (ug)	75	440	2000	587%
Phosphorus (g)	0.7	1.817	4	260%
Potassium (g)	3.5	4.009		115%
Selenium (ug)	55	133	400	242%
Sodium (g)	1.5	1.836	2.3	122%
Sulfur (g)	2	2.89		145%
Zinc (mg)	11	30.628	40	278%

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Schoko-Hafer 2000kcal nach DGE 1.1 PrivateVegan

Nutrition Facts

Nutrient Profile: Copy of thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)Change

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Schoko-Hafer 2000kcal nach DGE 1.1 PrivateVegan

Nutrition Facts

Nutrient Profile: Copy of thekryz's accummulated German DGE, EU and US Recommendations (male, 21-50, 2000 kcal/day, moderate diet)Change

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