Name: The best food
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 75g Soy protein isolate; 0g Coconut Flour; 0g Potassium Citrate; 0g MSM Sulfur Powder; 0pill Calcium Citrate; 0pill Vitamin K supplement; 15ml Масло ЗОЛОТАЯ СЕМЕЧКА Подсолнечное рафинированное; 500g Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D; 0g gainer; 0g Soy flour, low-fat; 10g Seeds, sunflower seed kernels, dried; 10g Seeds, flaxseed; 80g Oat flour, partially debranned; 0g Barley flour or meal; 50g Buckwheat flour, whole-groat; 0g Chickpea flour (besan); 0g Seeds, sesame flour, partially defatted; 70g Soy flour, full-fat, raw; 1pill Optimum Nutrition Opti-Men Multivitamin; 1pill NOW Foods Vitamin D-3 2000 IU; 0g Now Foods Calcium Citrate; 0g Buckwheat; 0g Lemon peel, raw; 1pill NOW Foods Vitamin k-2; 70g Egg, whole, raw, fresh; 0.4g Iodized Salt; 1g Potassium chloride; 15g Sugars, brown; 50g Cocoa mix, powder

Amount		Ingredient	$ / day	Source
75	g	Soy protein isolate	$0.75	pureprotein
0	g	Coconut Flour	$0.00	Amazon
0	g	Potassium Citrate	$0.00	Amazon
0	g	MSM Sulfur Powder	$0.00	Amazon
0	pill	Calcium Citrate	$0.00	Amazon
0	pill	Vitamin K supplement	$0.00	Amazon
15	ml	Масло ЗОЛОТАЯ СЕМЕЧКА Подсолнечное рафинированное	$0.03
500	g	Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D	$0.56
0	g	gainer	$0.00
0	g	Soy flour, low-fat	$0.00
10	g	Seeds, sunflower seed kernels, dried	$0.03
10	g	Seeds, flaxseed	$0.02
80	g	Oat flour, partially debranned	$0.19
0	g	Barley flour or meal	$0.00
50	g	Buckwheat flour, whole-groat	$0.12
0	g	Chickpea flour (besan)	$0.00
0	g	Seeds, sesame flour, partially defatted	$0.00
70	g	Soy flour, full-fat, raw	$0.28
1	pill	Optimum Nutrition Opti-Men Multivitamin	$0.17
1	pill	NOW Foods Vitamin D-3 2000 IU	$0.03
0	g	Now Foods Calcium Citrate	$0.00
0	g	Buckwheat	$0.00
0	g	Lemon peel, raw	$0.00
1	pill	NOW Foods Vitamin k-2	$0.00
70	g	Egg, whole, raw, fresh	$0.00
0.4	g	Iodized Salt	$0.00
1	g	Potassium chloride	$0.00
15	g	Sugars, brown	$0.00
50	g	Cocoa mix, powder	$0.00
Amounts for: Total Daily Cost:			$2.17	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

42% Carb, 27% Protein, 31% Fat

Calories1922

% Daily Values*

110%

Total Carbohydrate208g

95%

Dietary Fiber 27g

96%

Protein135g

105%

Total Fat66g

Saturated Fat16g

Monounsaturated Fat18g

Polyunsaturated Fat29g

227%

Omega-3 Fatty Acids4g

150%

Omega-6 Fatty Acids25g

Cholesterol300mg

Calcium 116%	•	Vitamin A 144%
Chloride 134%	•	Vitamin B6 1380%
Chromium 114%	•	Vitamin B12 1533%
Copper 547%	•	Vitamin C 115%
Iodine 101%	•	Vitamin D 351%
Iron 297%	•	Vitamin E 397%
Magnesium 186%	•	Vitamin K 152%
Manganese 404%	•	Thiamin 2242%
Molybdenum 59%	•	Riboflavin 2128%
Phosphorus 335%	•	Niacin 221%
Potassium 121%	•	Folate 180%
Selenium 267%	•	Pantothenic Acid 602%
Sodium 156%	•	Biotin 333%
Sulfur 178%	•	Choline 118%
Zinc 226%

* Percent Daily Values are based on "onemanstartup's 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	Soy protein isolate	75	g	Powder	pureprotein	1000	$10.00	$0.75	13	276	9.0	60.00
2	Coconut Flour	0	g	Powder	Amazon	454	$5.30	$0.00		0	0.0	0.00
3	Potassium Citrate	0	g	Powder	Amazon	2270	$71.90	$0.00		0	0.0	0.00
4	MSM Sulfur Powder	0	g	Powder	Amazon	908	$22.97	$0.00		0	0.0	0.00
5	Calcium Citrate	0	pill	Powder	Amazon	500	$14.49	$0.00		0	0.0	0.00
6	Vitamin K supplement	0	pill	Pill	Amazon	200	$7.94	$0.00		0	0.0	0.00
7	Масло ЗОЛОТАЯ СЕМЕЧКА Подсолнечное рафинированное	15	ml	Liquid		1000	$1.95	$0.03	67	133	0.0	0.00
8	Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D	500	g	Liquid		900	$1.00	$0.56	2	250	24.0	16.50
9	gainer	0	g	Powder		1000	$9.00	$0.00		0	0.0	0.00
10	Soy flour, low-fat	0	g	Powder		500	$2.00	$0.00		0	0.0	0.00
11	Seeds, sunflower seed kernels, dried	10	g	Powder		300	$0.80	$0.03	30	58	2.0	2.08
12	Seeds, flaxseed	10	g	Powder		1000	$2.00	$0.02	100	53	2.9	1.83
13	Oat flour, partially debranned	80	g	Powder		500	$1.20	$0.19	6	323	52.6	11.73
14	Barley flour or meal	0	g	Powder		500	$1.00	$0.00		0	0.0	0.00
15	Buckwheat flour, whole-groat	50	g	Powder		500	$1.20	$0.12	10	168	35.3	6.31
16	Chickpea flour (besan)	0	g	Powder		500	$1.10	$0.00		0	0.0	0.00
17	Seeds, sesame flour, partially defatted	0	g	Powder		500	$1.20	$0.00		0	0.0	0.00
18	Soy flour, full-fat, raw	70	g	Powder		500	$2.00	$0.28	7	305	24.6	24.18
19	Optimum Nutrition Opti-Men Multivitamin	1	pill	Pill		240	$40.00	$0.17	240	0	0.0	0.00
20	NOW Foods Vitamin D-3 2000 IU	1	pill	Pill		240	$7.49	$0.03	240	0	0.0	0.00
21	Now Foods Calcium Citrate	0	g	Powder		227	$8.00	$0.00		0	0.0	0.00
22	Buckwheat	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
23	Lemon peel, raw	0	g	Powder		0	$0.00	$0.00		0	0.0	0.00
24	NOW Foods Vitamin k-2	1	pill	Pill		0	$0.00	$0.00	0	0	0.0	0.00
25	Egg, whole, raw, fresh	70	g	Powder		0	$0.00	$0.00	0	100	0.5	8.79
26	Iodized Salt	0.4	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
27	Potassium chloride	1	g	Powder		0	$0.00	$0.00	0	0	0.0	0.00
28	Sugars, brown	15	g	Powder		0	$0.00	$0.00	0	57	14.7	0.02
29	Cocoa mix, powder	50	g	Powder		0	$0.00	$0.00	0	199	41.9	3.33
	Total						$212.54	$2.17		1922	207.5	134.77
	Target									1885	189.0	141.00
	% Reached									102%	110%	96%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1885	1922	102%
Carbohydrates (g)	189	207.5	110%
Protein (g)	141	134.77	96%
Total Fat (g)	63	66.22	105%
Saturated Fat (g)	0	16.03
Monounsaturated Fat (g)	0	17.96
Polyunsaturated Fat (g)	0	29.3
Omega-3 Fatty Acids (g)	1.6	3.62	227%
Omega-6 Fatty Acids (g)	17	25.47	150%
Total Fiber (g)	28	26.6	95%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	300.4

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	4312	10000	144%
Vitamin B6 (mg)	1.3	17.9	100	1380%
Vitamin B12 (ug)	2.4	36.8		1533%
Vitamin C (mg)	90	103	2000	115%
Vitamin D (IU)	600	2106	4000	351%
Vitamin E (IU)	20	79	1000	397%
Vitamin K (ug)	120	183		152%
Thiamin (mg)	1.2	26.902		2242%
Riboflavin (mg)	1.3	27.661		2128%
Niacin (mg)	16	35.292	35	221%
Folate (ug)	400	719	1000	180%
Pantothenic Acid (mg)	5	30.1		602%
Biotin (ug)	30	100		333%
Choline (mg)	550	648.988	3500	118%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.16	2.5	116%
Chloride (g)	2.3	3.086	3.6	134%
Chromium (ug)	35	40		114%
Copper (mg)	0.9	4.922	10	547%
Iodine (ug)	150	152	1100	101%
Iron (mg)	8	23.7635	45	297%
Magnesium (mg)	420	781.5		186%
Manganese (mg)	2.3	9.291	11	404%
Molybdenum (ug)	45	27	2000	59%
Phosphorus (g)	0.7	2.344	4	335%
Potassium (g)	3.5	4.245		121%
Selenium (ug)	55	147	400	267%
Sodium (g)	1.5	2.337	2.3	156%
Sulfur (g)	2	3.56		178%
Zinc (mg)	11	24.8355	40	226%

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The best food

Nutrition Facts

Nutrient Profile: onemanstartup's U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: onemanstartup's U.S. government DRI, male 19-50, 2000 calories Change