Complete Foods

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by Jam97322
Last updated January 19, 2015 Copy
AmountIngredient$ / daySource
9.5gPotassium Citrate$0.30Amazon
2gCalcium carbonate$0.01Amazon
1.5gCholine Bitartrate$0.07Amazon
1pillKirkland Signature Daily Multi$0.03Amazon
2pillD3 and K2$0.12Amazon
55gSoy Protein Isolate$0.48Honeyville Farms
93gOat flour$0.23Honeyville Farms
47mlPure Canola Oil$0.13Amazon
249gCorn flour, masa, enriched, yellow$0.36Walmart
4gMorton Iodized Table Salt$0.02Amazon
Amounts for:
Total Daily Cost:
$1.74Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
52% Carb, 18% Protein, 30% Fat
Calories1920
% Daily Values*
100%
Total Carbohydrate250g
100%
Dietary Fiber 28g
100%
Protein85g
100%
Total Fat65g
Saturated Fat6g
Monounsaturated Fat32g
Polyunsaturated Fat18g
276%
Omega-3 Fatty Acids4g
77%
Omega-6 Fatty Acids13g
Cholesterol0mg
Calcium
140%
•Vitamin A
134%
Chloride
107%
•Vitamin B6
245%
Chromium
100%
•Vitamin B12
250%
Copper
150%
•Vitamin C
100%
Iodine
220%
•Vitamin D
400%
Iron
502%
•Vitamin E
191%
Magnesium
79%
•Vitamin K
124%
Manganese
148%
•Thiamin
431%
Molybdenum
100%
•Riboflavin
285%
Phosphorus
92%
•Niacin
280%
Potassium
119%
•Folate
255%
Selenium
163%
•Pantothenic Acid
210%
Sodium
106%
•Biotin
100%
Sulfur
48%
•Choline
109%
Zinc
141%
 
* 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
Potassium Citrate
9.5
gPowderAmazon2270
$71.90
$0.30
23900.00.00
2
Calcium carbonate
2
gPowderAmazon22700
$75.00
$0.01
1135000.00.00
3
Choline Bitartrate
1.5
gPowderAmazon500
$21.70
$0.07
33300.00.00
4
Kirkland Signature Daily Multi
1
pillPillAmazon500
$16.99
$0.03
50000.00.00
5
D3 and K2
2
pillPillAmazon120
$6.99
$0.12
6000.00.00
6
Soy Protein Isolate
55
gPowderHoneyville Farms19976
$174.00
$0.48
3632160.047.14
7
Oat flour
93
gPowderHoneyville Farms22700
$57.00
$0.23
24437260.514.88
8
Pure Canola Oil
47
mlLiquidAmazon18000
$50.00
$0.13
3834230.00.00
9
Corn flour, masa, enriched, yellow
249
gPowderWalmart35956
$51.84
$0.36
144909190.023.11
10
Morton Iodized Table Salt
4
gPowderAmazon3632
$14.00
$0.02
90800.00.00
Total
$539.42
$1.74
1920250.485.13
Target
2000250.085.00
% Reached
96%100%100%
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)2000192096%
Carbohydrates (g)250250.4100%
Protein (g)8585.13100%
Total Fat (g)6565.09100%
Saturated Fat (g)6.18
Monounsaturated Fat (g)32.22
Polyunsaturated Fat (g)17.52
Omega-3 Fatty Acids (g)1.64.42276%
Omega-6 Fatty Acids (g)1713.177%
Total Fiber (g)2828100%
Soluble Fiber (g)0
Insoluble Fiber (g)0
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)3000403310000134%
Vitamin B6 (mg)1.33.2100245%
Vitamin B12 (ug)2.46250%
Vitamin C (mg)90902000100%
Vitamin D (IU)60024004000400%
Vitamin E (IU)20381000191%
Vitamin K (ug)120149124%
Thiamin (mg)1.25.173431%
Riboflavin (mg)1.33.704285%
Niacin (mg)1644.73135280%
Folate (ug)40010201000255%
Pantothenic Acid (mg)510.478210%
Biotin (ug)3030100%
Choline (mg)550600.0943500109%
MineralsTargetRecipeMax%
Calcium (g)11.42.5140%
Chloride (g)2.32.4723.6107%
Chromium (ug)3535100%
Copper (mg)0.91.34810150%
Iodine (ug)1503301100220%
Iron (mg)840.123245502%
Magnesium (mg)420331.679%
Manganese (mg)2.33.41311148%
Molybdenum (ug)45452000100%
Phosphorus (g)0.70.642492%
Potassium (g)3.54.174119%
Selenium (ug)5590400163%
Sodium (g)1.51.5862.3106%
Sulfur (g)20.9548%
Zinc (mg)1115.48240141%

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