Tony's Soylent 5.3 Tasty!

Last updated February 11, 2018 Copy
AmountIngredient$ / daySource
1pillKirkland Signature Daily Multi$0.03Amazon
3.429gSalt$0.00Local bulk
4.85gCholine Bitartrate$0.19Amazon
1.5pillCalcium and vitamin D$0.03Amazon
0.2pillVitamin K$0.00Amazon
0.286gPotassium chloride$0.01Amazon
125.4gVital wheat gluten$0.72Local Bulk
22gFlaxseed Meal$0.08Local Bulk
25gGeneric Smooth Peanut Butter (with Salt)$0.08local
7.961gPotassium Citrate$0.15Amazon
24.5gOil, sunflower, high oleic (70% and over)$0.17Sunvella
25gCocoa, dry powder, unsweetened, processed with alkali (Dutch Cocoa)$0.14local bulk
1gKirkland Fish Oil Supplement (Do not mix this in)$0.01Amazon
60gSugars, granulated$0.06Local Bulk
10.6gPsyllium Husk Powder$0.22Amazon
0.25pillSelenium supplement$0.01Amazon
0.2pillVitamin K2 (MK-4) Supplement$0.05Amazon
0.2gVitamin C$0.01Amazon
2.9gMagnesium Citrate$0.05Amazon
15gOil, canola$0.03Local
100gWheat flour, whole-grain$0.09Local Bulk
57.8gCorn flour, masa, unenriched, white$0.05Local
Amounts for:
Total Daily Cost:
$2.19Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
43% Carb, 24% Protein, 33% Fat
Calories2000
% Daily Values*
102%
Total Carbohydrate229g
100%
Dietary Fiber 38g
195%
Protein129g
175%
Total Fat78g
Saturated Fat11g
Monounsaturated Fat38g
Polyunsaturated Fat11g
102%
Omega-3 Fatty Acids6g
101%
Omega-6 Fatty Acids11g
Cholesterol10mg
Calcium
154%
Vitamin A
117%
Chloride
100%
Vitamin B6
228%
Chromium
100%
Vitamin B12
250%
Copper
329%
Vitamin C
322%
Iodine
100%
Vitamin D
167%
Iron
450%
Vitamin E
226%
Magnesium
241%
Vitamin K
117%
Manganese
368%
Thiamin
211%
Molybdenum
100%
Riboflavin
163%
Phosphorus
191%
Niacin
192%
Potassium
100%
Folate
149%
Selenium
445%
Pantothenic Acid
225%
Sodium
100%
Biotin
100%
Sulfur
119%
Choline
366%
Zinc
172%
 
* Percent Daily Values are based on "Tony's U.S. government DRI male 19-50, 2000 calories, 2:1 Omega 6:3 ratio". 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
Kirkland Signature Daily Multi
1
pillPillAmazon500
$12.69
$0.03
50000.00.00
2
Salt
3.42895
gPowderLocal bulk454
$0.30
$0.00
13200.00.00
3
Choline Bitartrate
4.85
gPowderAmazon250
$9.95
$0.19
5200.00.00
4
Calcium and vitamin D
1.5
pillPillAmazon300
$6.59
$0.03
20000.00.00
5
Vitamin K
0.2
pillPillAmazon200
$3.99
$0.00
100000.00.00
6
Potassium chloride
0.286418
gPowderAmazon500
$15.96
$0.01
174600.00.00
7
Vital wheat gluten
125.4
gPowderLocal Bulk454
$2.61
$0.72
448917.696.56
8
Flaxseed Meal
22
gPowderLocal Bulk454
$1.67
$0.08
211176.43.96
9
Generic Smooth Peanut Butter (with Salt)
25
gPowderlocal510
$1.73
$0.08
201564.75.47
10
Potassium Citrate
7.961357
gPowderAmazon907
$16.99
$0.15
11400.00.00
11
Oil, sunflower, high oleic (70% and over)
24.5
gLiquidSunvella4410
$31.18
$0.17
1802170.00.00
12
Cocoa, dry powder, unsweetened, processed with alkali (Dutch Cocoa)
25
gPowderlocal bulk454
$2.60
$0.14
185514.64.53
13
Kirkland Fish Oil Supplement (Do not mix this in)
1
gPillAmazon400
$5.72
$0.01
400100.00.00
14
Sugars, granulated
60
gPowderLocal Bulk454
$0.44
$0.06
823260.00.00
15
Psyllium Husk Powder
10.6
gPowderAmazon680
$13.94
$0.22
64409.40.00
16
Selenium supplement
0.25
pillPowderAmazon180
$5.27
$0.01
72000.00.00
17
Vitamin K2 (MK-4) Supplement
0.2
pillPillAmazon60
$15.50
$0.05
30000.00.00
18
Vitamin C
0.2
gPowderAmazon227
$7.79
$0.01
113400.00.00
19
Magnesium Citrate
2.9
gPowderAmazon1000
$15.96
$0.05
34500.00.00
20
Oil, canola
15
gLiquidLocal1290
$2.28
$0.03
861330.00.00
21
Wheat flour, whole-grain
100
gPowderLocal Bulk454
$0.39
$0.09
534072.013.21
22
Corn flour, masa, unenriched, white
57.8
gPowderLocal2000
$1.88
$0.05
3521144.15.36
Total
$175.43
$2.19
2000228.7129.09
Target
2000225.066.34
% Reached
100%102%195%
Safe Maximum
0325.0132.68
% Max Reached
N/A70%97%
Nutrient Profile: Tony's U.S. government DRI male 19-50, 2000 calories, 2:1 Omega 6:3 ratioChange
MacroTargetRecipeMax%
Calories (kcal)20002000100%
Carbohydrates (g)225228.7325102%
Protein (g)66.34129.09132.68195%
Total Fat (g)44.4477.7777.78175%
Saturated Fat (g)010.6622.22
Monounsaturated Fat (g)038.2
Polyunsaturated Fat (g)010.94
Omega-3 Fatty Acids (g)5.55.595.6102%
Omega-6 Fatty Acids (g)1111.1111.2101%
Total Fiber (g)3838100%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)010300
VitaminsTargetRecipeMax%
Vitamin A (IU)3000351210000117%
Vitamin B6 (mg)1.33100228%
Vitamin B12 (ug)2.46250%
Vitamin C (mg)902902000322%
Vitamin D (IU)60010004000167%
Vitamin E (IU)20451000226%
Vitamin K (ug)120140117%
Thiamin (mg)1.22.537211%
Riboflavin (mg)1.32.118163%
Niacin (mg)1630.66335192%
Folate (ug)4005971000149%
Pantothenic Acid (mg)511.274225%
Biotin (ug)3030100%
Choline (mg)5502013.8653500366%
MineralsTargetRecipeMax%
Calcium (g)11.542.5154%
Chloride (g)2.32.33.6100%
Chromium (ug)3535100%
Copper (mg)0.92.96410329%
Iodine (ug)1501501100100%
Iron (mg)835.98945450%
Magnesium (mg)4201011241%
Manganese (mg)2.38.47311368%
Molybdenum (ug)45452000100%
Phosphorus (g)0.71.3384191%
Potassium (g)4.74.7100%
Selenium (ug)55245400445%
Sodium (g)1.51.52.3100%
Sulfur (g)0.80.961119%
Zinc (mg)1118.9640172%

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