Name: Strafords Copy of Oats, Almonds & Rice 1700 Male Mix "Low Carb"
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 205g Fine Powdered Oats; 68g Organic Rice Power Protein; 20g Almond Meal (Flour); 17g Lecithin; 13g Linseed Meal (Flaxseed); 2.5g Cinnamon; 3.652g Table Salt; 17g Potassium Gluconate; 2pill Optimum Nutrition Opti-Women Multivitamin; 2pill NOW Foods Calcium & Magnesium; 2g MSM Sulfur; 0g Brown Sugar

Amount		Ingredient	$ / day	Source
205	g	Fine Powdered Oats	$1.60	Bulk Nutrients
68	g	Organic Rice Power Protein	$5.44	Go Vita (Herbs of Gold)
20	g	Almond Meal (Flour)	$0.32	Coles/Woolworths
17	g	Lecithin	$0.52	Coles/Woolworths
13	g	Linseed Meal (Flaxseed)	$0.14	Coles/Woolworths
2.5	g	Cinnamon	$0.14	Coles/Woolworths
3.652	g	Table Salt	$0.01	Coles/Woolworths
17	g	Potassium Gluconate	$0.45	iherb
2	pill	Optimum Nutrition Opti-Women Multivitamin	$0.35	iherb
2	pill	NOW Foods Calcium & Magnesium	$0.10	iHerb
2	g	MSM Sulfur	$0.11	Bulk Nutrients
0	g	Brown Sugar	$0.00
Amounts for: Total Daily Cost:			$9.18	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

43% Carb, 27% Protein, 30% Fat

Calories1357

% Daily Values*

56%

Total Carbohydrate138g

76%

Dietary Fiber 30g

85%

Protein88g

161%

Total Fat43g

Saturated Fat7g

Monounsaturated Fat6g

Polyunsaturated Fat2g

395%

Omega-3 Fatty Acids3g

667%

Omega-6 Fatty Acids10g

Cholesterol0mg

Calcium 126%	•	Vitamin A 100%
Chloride 65%	•	Vitamin B6 1005%
Chromium 100%	•	Vitamin B12 1667%
Copper 118%	•	Vitamin C 417%
Iodine 133%	•	Vitamin D 150%
Iron 115%	•	Vitamin E 406%
Magnesium 170%	•	Vitamin K 361%
Manganese 289%	•	Thiamin 1350%
Molybdenum 93%	•	Riboflavin 1190%
Phosphorus 69%	•	Niacin 106%
Potassium 90%	•	Folate 155%
Selenium 105%	•	Pantothenic Acid 202%
Sodium 97%	•	Biotin 83%
Sulfur 100%	•	Choline 97%
Zinc 108%

* Percent Daily Values are based on "straford.george's Rob's newest recommendation". 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	Fine Powdered Oats	205	g	Powder	Bulk Nutrients	5000	$39.00	$1.60	24	787	119.1	24.80
2	Organic Rice Power Protein	68	g	Powder	Go Vita (Herbs of Gold)	1000	$79.95	$5.44	15	264	8.4	54.74
3	Almond Meal (Flour)	20	g	Powder	Coles/Woolworths	400	$6.44	$0.32	20	116	4.0	4.38
4	Lecithin	17	g	Powder	Coles/Woolworths	200	$6.10	$0.52	12	125	4.0	1.13
5	Linseed Meal (Flaxseed)	13	g	Powder	Coles/Woolworths	500	$5.23	$0.14	38	60	0.8	2.54
6	Cinnamon	2.5	g	Powder	Coles/Woolworths	36	$2.00	$0.14	14	6	2.0	0.10
7	Table Salt	3.651986	g	Powder	Coles/Woolworths	500	$1.00	$0.01	137	0	0.0	0.00
8	Potassium Gluconate	17	g	Powder	iherb	454	$12.10	$0.45	27	0	0.0	0.00
9	Optimum Nutrition Opti-Women Multivitamin	2	pill	Pill	iherb	120	$21.28	$0.35	60	0	0.0	0.00
10	NOW Foods Calcium & Magnesium	2	pill	Pill	iHerb	250	$12.83	$0.10	125	0	0.0	0.00
11	MSM Sulfur	2	g	Powder	Bulk Nutrients	250	$14.00	$0.11	125	0	0.0	0.00
12	Brown Sugar	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
	Total						$199.93	$9.18		1357	138.3	87.69
	Target									1643	246.0	103.00
	% Reached									83%	56%	85%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	Max	%
Calories (kcal)	1643	1357		83%
Carbohydrates (g)	246	138.3		56%
Protein (g)	103	87.69		85%
Total Fat (g)	27	43.44		161%
Saturated Fat (g)		6.78
Monounsaturated Fat (g)		6.46
Polyunsaturated Fat (g)		2.42
Omega-3 Fatty Acids (g)	0.75	2.97	3	395%
Omega-6 Fatty Acids (g)	1.5	10	17	667%
Total Fiber (g)	40	30.4		76%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	0	300

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	5000	5008	10000	100%
Vitamin B6 (mg)	2	20.1	100	1005%
Vitamin B12 (ug)	6	100		1667%
Vitamin C (mg)	60	250	2000	417%
Vitamin D (IU)	400	600	4000	150%
Vitamin E (IU)	30	122	1500	406%
Vitamin K (ug)	80	289		361%
Thiamin (mg)	1.5	20.248		1350%
Riboflavin (mg)	1.7	20.226		1190%
Niacin (mg)	20	21.116	35	106%
Folate (ug)	400	621	1000	155%
Pantothenic Acid (mg)	10	20.24		202%
Biotin (ug)	300	250		83%
Choline (mg)	550	530.926	3500	97%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.26	2.5	126%
Chloride (g)	3.4	2.225		65%
Chromium (ug)	120	120	600	100%
Copper (mg)	2	2.356	10	118%
Iodine (ug)	150	200	1100	133%
Iron (mg)	18	20.6143	45	115%
Magnesium (mg)	400	679.6		170%
Manganese (mg)	2	5.785	11	289%
Molybdenum (ug)	75	70	2000	93%
Phosphorus (g)	1	0.69	4	69%
Potassium (g)	3.5	3.153	6	90%
Selenium (ug)	70	74	400	105%
Sodium (g)	2.4	2.324	2.4	97%
Sulfur (g)	2	2		100%
Zinc (mg)	15	16.179	40	108%

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Strafords Copy of Oats, Almonds & Rice 1700 Male Mix "Low Carb"

Nutrition Facts

Nutrient Profile: straford.george's Rob's newest recommendationChange

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