Complete Foods

the trougnouf diet 2018-09-23 Private

by trougnouf
Last updated September 23, 2018 Copy
AmountIngredient$ / daySource
47gSeeds, flaxseed$0.11Marche des Tanneurs
166gSeeds, sunflower seed kernels, dried$0.65Natural Corner
0gChocolate, dark, 70-85% cacao solids$0.00Marche des Tanneurs
0.75pillNatur-D$0.06Natural Corner
107gCheese, gouda$2.14
22gSpinach, cooked, boiled, drained, without salt$0.00
200gEgg, whole, cooked, fried$1.46
47gPeppers, sweet, yellow, raw$0.00
4.1gLo Salt$0.04Delhaize
Amounts for:
Total Daily Cost:
$4.47Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
10% Carb, 19% Protein, 71% Fat
Calories2011
% Daily Values*
Total Carbohydrate55g
100%
Dietary Fiber 28g
100%
Protein98g
Total Fat164g
Saturated Fat37g
Monounsaturated Fat55g
Polyunsaturated Fat59g
1146%
Omega-3 Fatty Acids11g
431%
Omega-6 Fatty Acids9g
Cholesterol924mg
Calcium
116%
•Vitamin A
155%
Chloride
0%
•Vitamin B6
234%
Chromium
0%
•Vitamin B12
149%
Copper
427%
•Vitamin C
101%
Iodine
0%
•Vitamin D
101%
Iron
206%
•Vitamin E
404%
Magnesium
192%
•Vitamin K
104%
Manganese
206%
•Thiamin
282%
Molybdenum
0%
•Riboflavin
160%
Phosphorus
348%
•Niacin
100%
Potassium
100%
•Folate
147%
Selenium
331%
•Pantothenic Acid
123%
Sodium
125%
•Biotin
365%
Sulfur
219%
•Choline
142%
Zinc
159%
 
* Percent Daily Values are based on "Male DRI, 2100 cal, Keto, 98g protein". 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
Seeds, flaxseed
47
gPowderMarche des Tanneurs1000
$2.40
$0.11
2125113.68.60
2
Seeds, sunflower seed kernels, dried
166
gPowderNatural Corner100
$0.39
$0.65
196933.234.49
3
Chocolate, dark, 70-85% cacao solids
0
gPowderMarche des Tanneurs100
$1.45
$0.0000.00.00
4
Natur-D
0.75
pillPillNatural Corner100
$8.46
$0.06
13300.00.00
5
Cheese, gouda
107
gPowder1000
$20.00
$2.14
93812.426.69
6
Spinach, cooked, boiled, drained, without salt
22
gPowder0$0.00$0.00050.80.65
7
Egg, whole, cooked, fried
200
gPowder300
$2.19
$1.46
23921.727.22
8
Peppers, sweet, yellow, raw
47
gPowder0$0.00$0.000133.00.47
9
Lo Salt
4.1
gPowderDelhaize350
$3.59
$0.04
8500.00.00
Total
$38.48
$4.47
201154.698.12
Target
21000.098.00
% Reached
96%100%
Safe Maximum
00.00.00
% Max Reached
N/AN/A
Nutrient Profile: Male DRI, 2100 cal, Keto, 98g proteinChange
MacroTargetRecipeMax%
Calories (kcal)2100201196%
Carbohydrates (g)054.6
Protein (g)9898.12100%
Total Fat (g)0164.44
Saturated Fat (g)036.63
Monounsaturated Fat (g)054.95
Polyunsaturated Fat (g)059.14
Omega-3 Fatty Acids (g)111.461146%
Omega-6 Fatty Acids (g)28.62431%
Total Fiber (g)2828.1100%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)0923.98
VitaminsTargetRecipeMax%
Vitamin A (IU)3000465910000155%
Vitamin B6 (mg)1.33100234%
Vitamin B12 (ug)2.43.6149%
Vitamin C (mg)90912000101%
Vitamin D (IU)6006054000101%
Vitamin E (IU)22.4911000404%
Vitamin K (ug)120124104%
Thiamin (mg)1.23.384282%
Riboflavin (mg)1.32.076160%
Niacin (mg)1616.04135100%
Folate (ug)4005871000147%
Pantothenic Acid (mg)56.133123%
Biotin (ug)30110365%
Choline (mg)550783.4673500142%
MineralsTargetRecipeMax%
Calcium (g)11.162.5116%
Chloride (g)2.303.60%
Chromium (ug)3000%
Copper (mg)0.93.84410427%
Iodine (ug)150011000%
Iron (mg)816.446545206%
Magnesium (mg)420805.5192%
Manganese (mg)2.34.73611206%
Molybdenum (ug)45020000%
Phosphorus (g)0.72.4354348%
Potassium (g)3.53.508100%
Selenium (ug)55182400331%
Sodium (g)1.51.8722.3125%
Sulfur (g)24.39219%
Zinc (mg)1117.539940159%

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