Name: Silverkrubb (Vegan, Soja) 2200 kcal
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 16g Maltodextrin; 1500ml Vatten, Stockholm; 70g Corn flour, masa, unenriched, white; 3g Salt med jod; 2g Dipotassium Phosphate; 0.5g Choline bitartrate; 31g Oil, canola; 300g Oat Flour/Powder; 117g Soy protein isolate 90; 1g Multi vitamin complex powder

Amount		Ingredient	€ / day	Source
16	g	Maltodextrin	€0.02	Myprotein
1500	ml	Vatten, Stockholm	€0.00	Kranen
70	g	Corn flour, masa, unenriched, white	€0.35	Andale.se
3	g	Salt med jod	€0.00	ICA
2	g	Dipotassium Phosphate	€0.13	Myprotein
0.5	g	Choline bitartrate	€0.03	Myprotein
31	g	Oil, canola	€0.05	ICA
300	g	Oat Flour/Powder	€0.75	Myprotein
117	g	Soy protein isolate 90	€1.46	Bulkpowders
1	g	Multi vitamin complex powder	€0.13	Bulkpowders
Amounts for: Total Daily Cost:			€2.91	Add Ingredients to Amazon Cart

Vårt bästa recept hittills™

Masa harina (majsmjölet) tar bort lite av den pappiga havresmaken och ger en len finish med toner av tortillas. Väl värt. Går att beställa på nätet eller hittas i välsorterade mexbutiker.

Baserad på Livsmedelsverkets (NNR 2012) RDI av vitaminer och mineraler med lite extra järn för att fungera även för kvinnor.

Nutrition Facts

Amount Per Day

51% Carb, 25% Protein, 24% Fat

Calories2201

% Daily Values*

103%

Total Carbohydrate283g

147%

Dietary Fiber 41g

100%

Protein138g

100%

Total Fat61g

Saturated Fat7g

Monounsaturated Fat30g

Polyunsaturated Fat20g

221%

Omega-3 Fatty Acids4g

111%

Omega-6 Fatty Acids18g

Cholesterol0mg

Calcium 111%	•	Vitamin A 100%
Chloride 103%	•	Vitamin B6 1602%
Chromium 286%	•	Vitamin B12 > 5000%
Copper 344%	•	Vitamin C 200%
Iodine 100%	•	Vitamin D 250%
Iron 347%	•	Vitamin E 114%
Magnesium 199%	•	Vitamin K 110%
Manganese 225%	•	Thiamin 2097%
Molybdenum 1333%	•	Riboflavin 1585%
Phosphorus 462%	•	Niacin 161%
Potassium 116%	•	Folate 181%
Selenium 278%	•	Pantothenic Acid 515%
Sodium 147%	•	Biotin 500%
Sulfur 150%	•	Choline 160%
Zinc 235%

* Percent Daily Values are based on "SWE RDI Livsmedelsverket (NNR), male/female 20-40, 2200 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	Maltodextrin	16	g	Powder	Myprotein	5000	€6.50	€0.02	313	64	16.0	0.00
2	Vatten, Stockholm	1500	ml	Liquid	Kranen	1000	€0.00	€0.00	1	0	0.0	0.00
3	Corn flour, masa, unenriched, white	70	g	Powder	Andale.se	1200	€6.00	€0.35	17	256	53.4	6.50
4	Salt med jod	3	g	Powder	ICA	1000	€1.00	€0.00	333	0	0.0	0.00
5	Dipotassium Phosphate	2	g	Powder	Myprotein	250	€16.00	€0.13	125	0	0.0	0.00
6	Choline bitartrate	0.5	g	Powder	Myprotein	100	€5.00	€0.03	200	0	0.0	0.00
7	Oil, canola	31	g	Liquid	ICA	2000	€3.20	€0.05	65	274	0.0	0.00
8	Oat Flour/Powder	300	g	Powder	Myprotein	5000	€12.50	€0.75	17	1164	212.1	25.50
9	Soy protein isolate 90	117	g	Powder	Bulkpowders	2500	€31.27	€1.46	21	443	1.2	106.47
10	Multi vitamin complex powder	1	g	Powder	Bulkpowders	100	€12.50	€0.13	100	0	0.0	0.00
	Total						€93.97	€2.91		2201	282.7	138.47
	Target									2200	275.0	138.00
	% Reached									100%	103%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2200	2201	100%
Carbohydrates (g)	275	282.7	103%
Protein (g)	138	138.47	100%
Total Fat (g)	61	61.26	100%
Saturated Fat (g)	0	6.56
Monounsaturated Fat (g)	0	30.21
Polyunsaturated Fat (g)	0	19.83
Omega-3 Fatty Acids (g)	1.6	3.53	221%
Omega-6 Fatty Acids (g)	16.5	18.25	111%
Total Fiber (g)	28	41	147%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3004	10000	100%
Vitamin B6 (mg)	1.6	25.6	100	1602%
Vitamin B12 (ug)	2	100		> 5000%
Vitamin C (mg)	75	150	2000	200%
Vitamin D (IU)	400	1000	4000	250%
Vitamin E (IU)	20	23	1000	114%
Vitamin K (ug)	120	132		110%
Thiamin (mg)	1.3	27.256		2097%
Riboflavin (mg)	1.6	25.368		1585%
Niacin (mg)	19	30.644	60	161%
Folate (ug)	400	722	1000	181%
Pantothenic Acid (mg)	5	25.734		515%
Biotin (ug)	30	150		500%
Choline (mg)	550	880.252	3500	160%

Minerals	Target	Recipe	Max	%
Calcium (g)	0.9	1	2.5	111%
Chloride (g)	2.3	2.359	3.6	103%
Chromium (ug)	35	100		286%
Copper (mg)	0.9	3.097	10	344%
Iodine (ug)	150	150	1100	100%
Iron (mg)	12	41.611	45	347%
Magnesium (mg)	350	698.2		199%
Manganese (mg)	2.3	5.168	11	225%
Molybdenum (ug)	45	600	2000	1333%
Phosphorus (g)	0.6	2.772	4	462%
Potassium (g)	3.5	4.069		116%
Selenium (ug)	60	167	400	278%
Sodium (g)	1.5	2.209	2.3	147%
Sulfur (g)	2	2.99		150%
Zinc (mg)	11	25.86	40	235%

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Silverkrubb (Vegan, Soja) 2200 kcal

Nutrition Facts

Nutrient Profile: SWE RDI Livsmedelsverket (NNR), male/female 20-40, 2200 caloriesChange

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Nutrient Profile: SWE RDI Livsmedelsverket (NNR), male/female 20-40, 2200 calories Change