the trougnouf diet 2022 Private

Last updated April 12, 2022 Copy
AmountIngredient$ / daySource
50gSeeds, flaxseed$0.12Marche des Tanneurs
100gSeeds, sunflower seed kernels, dried$0.39Natural Corner
1.9gLo Salt$0.02Delhaize
3gWheat Grass Powder$0.21farmaline.be
1gAcerola powder$0.18LYO
5gKale powder (freeze-dried)$0.53Lyo
1gCholine bitartrate$0.06Amazon
25gNuts, cashew nuts, raw$0.37Marche des Tanneurs
0gBulkPowders Complete Multivitamin Complex™ Powder$0.00BulkPowders
2.6gIodised Salt$0.00Anywhere
50gSeeds, sesame seeds, whole, dried$0.22farmaline.be
100gSeeds, chia seeds, dried$1.19Nutsupply.com
25gNuts, walnuts, english$0.50
0gPeanuts, all types, raw$0.00Nutsupply.com
0gHemp seed, hulled$0.00Nutsupply.com
9gCereals, oats, regular and quick, not fortified, dry$0.03
19gNutritional Yeast$0.44bulk.com
10gSeeds, pumpkin and squash seed kernels, dried$0.26
6gChlorella powder$0.64farmaline.be
0gBeverages, Protein powder whey based$0.00farmaline.be
319mlMilk, whole, 3.25% milkfat, without added vitamin A and vitamin D$0.57
Amounts for:
Total Daily Cost:
$5.73Add Ingredients
to Amazon Cart

50g max flax

Chlorella nutrition from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551956/

Nutrition Facts

Amount Per Day
22% Carb, 15% Protein, 63% Fat
Calories2340
% Daily Values*
46%
Total Carbohydrate134g
266%
Dietary Fiber 74g
76%
Protein93g
279%
Total Fat173g
Saturated Fat24g
Monounsaturated Fat47g
Polyunsaturated Fat89g
2003%
Omega-3 Fatty Acids32g
333%
Omega-6 Fatty Acids57g
Cholesterol32mg
Calcium
185%
Vitamin A
207%
Chloride
68%
Vitamin B6
239%
Chromium
0%
Vitamin B12
111%
Copper
740%
Vitamin C
264%
Iodine
126%
Vitamin D
560%
Iron
434%
Vitamin E
277%
Magnesium
312%
Vitamin K
242%
Manganese
448%
Thiamin
4043%
Molybdenum
0%
Riboflavin
206%
Phosphorus
459%
Niacin
179%
Potassium
111%
Folate
249%
Selenium
296%
Pantothenic Acid
100%
Sodium
109%
Biotin
220%
Sulfur
177%
Choline
107%
Zinc
197%
 
* Percent Daily Values are based on "US DRI std male 19-50 2221cal". 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
50
gPowderMarche des Tanneurs1000
$2.40
$0.12
2026714.49.14
2
Seeds, sunflower seed kernels, dried
100
gPowderNatural Corner100
$0.39
$0.39
158420.020.78
3
Lo Salt
1.9
gPowderDelhaize350
$3.59
$0.02
18400.00.00
4
Wheat Grass Powder
3
gPowderfarmaline.be200
$14.33
$0.21
67131.50.75
5
Acerola powder
1
gPowderLYO50
$9.00
$0.18
5040.70.08
6
Kale powder (freeze-dried)
5
gPowderLyo40
$4.25
$0.53
8261.01.50
7
Choline bitartrate
1
gPowderAmazon100
$5.51
$0.06
10000.00.00
8
Nuts, cashew nuts, raw
25
gPowderMarche des Tanneurs1000
$14.70
$0.37
401387.54.55
9
BulkPowders Complete Multivitamin Complex™ Powder
0
gPowderBulkPowders100
$9.49
$0.0000.00.00
10
Iodised Salt
2.6
gPowderAnywhere500
$0.90
$0.00
19200.00.00
11
Seeds, sesame seeds, whole, dried
50
gPowderfarmaline.be500
$2.21
$0.22
1028711.78.87
12
Seeds, chia seeds, dried
100
gPowderNutsupply.com500
$5.95
$1.19
548642.116.54
13
Nuts, walnuts, english
25
gPowder1000
$20.00
$0.50
401643.43.81
14
Peanuts, all types, raw
0
gPowderNutsupply.com1000
$7.95
$0.0000.00.00
15
Hemp seed, hulled
0
gPowderNutsupply.com500
$9.95
$0.0000.00.00
16
Cereals, oats, regular and quick, not fortified, dry
9
gPowder500
$1.39
$0.03
56346.11.18
17
Nutritional Yeast
19
gPowderbulk.com300
$6.99
$0.44
16626.89.31
18
Seeds, pumpkin and squash seed kernels, dried
10
gPowder250
$6.60
$0.26
25561.13.02
19
Chlorella powder
6
gPowderfarmaline.be140
$14.84
$0.64
23262.43.00
20
Beverages, Protein powder whey based
0
gPowderfarmaline.be400
$21.69
$0.0000.00.00
21
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D
319
mlPowder1000
$1.79
$0.57
319515.210.05
Total
$163.92
$5.73
2340134.192.59
Target
2221294.0122.00
% Reached
105%46%76%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: US DRI std male 19-50 2221calChange
MacroTargetRecipeMax%
Calories (kcal)22212340105%
Carbohydrates (g)294134.146%
Protein (g)12292.5976%
Total Fat (g)62173.04279%
Saturated Fat (g)023.92
Monounsaturated Fat (g)046.56
Polyunsaturated Fat (g)088.74
Omega-3 Fatty Acids (g)1.632.042003%
Omega-6 Fatty Acids (g)1756.64333%
Total Fiber (g)2874.4266%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)031.9
VitaminsTargetRecipeMax%
Vitamin A (IU)3000621110000207%
Vitamin B6 (mg)1.33.1100239%
Vitamin B12 (ug)2.42.7111%
Vitamin C (mg)902382000264%
Vitamin D (IU)60033604000560%
Vitamin E (IU)20551000277%
Vitamin K (ug)120290242%
Thiamin (mg)1.248.524043%
Riboflavin (mg)1.32.675206%
Niacin (mg)1628.65735179%
Folate (ug)4009971000249%
Pantothenic Acid (mg)55.001100%
Biotin (ug)3066220%
Choline (mg)550588.5513500107%
MineralsTargetRecipeMax%
Calcium (g)11.852.5185%
Chloride (g)2.31.563.668%
Chromium (ug)3500%
Copper (mg)0.96.66410740%
Iodine (ug)1501891100126%
Iron (mg)834.729745434%
Magnesium (mg)4201309.5312%
Manganese (mg)2.310.30511448%
Molybdenum (ug)45020000%
Phosphorus (g)0.73.2154459%
Potassium (g)3.53.873111%
Selenium (ug)55163400296%
Sodium (g)1.51.632.3109%
Sulfur (g)23.55177%
Zinc (mg)1121.633440197%

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