| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 474 | g | Masa harina | $3.44 | Amazon | ||
| 150 | g | Now Foods 100% Whey Protein Isolate | $3.43 | Amazon | ||
| 2.8 | g | Iodised Salt | $0.01 | local | ||
| 1.3 | g | Choline bitartrate | $0.01 | Amazon | ||
| 57 | g | Soybean Oil | $0.40 | Amazon | ||
| 1 | pill | 1 | capsule | One Daily Superfood Multivitamin | $0.32 | Amazon |
| 2.7 | g | Potassium chloride | $0.08 | Amazon | ||
Amounts for: Total Daily Cost: | $7.69 | Add Ingredients to Amazon Cart | ||||
| Calcium 148% | • | Vitamin A 325% |
| Chloride 129% | • | Vitamin B6 942% |
| Chromium 343% | • | Vitamin B12 4167% |
| Copper 150% | • | Vitamin C 111% |
| Iodine 138% | • | Vitamin D 167% |
| Iron 427% | • | Vitamin E 185% |
| Magnesium 127% | • | Vitamin K 155% |
| Manganese 190% | • | Thiamin 1386% |
| Molybdenum 167% | • | Riboflavin 805% |
| Phosphorus 151% | • | Niacin 125% |
| Potassium 101% | • | Folate 134% |
| Selenium 248% | • | Pantothenic Acid 266% |
| Sodium 100% | • | Biotin 100% |
| Sulfur 265% | • | Choline 104% |
| Zinc 168% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2823 | 2823 | 100% | |
| Carbohydrates (g) | 353 | 361.6 | 102% | |
| Protein (g) | 176 | 178.01 | 101% | |
| Total Fat (g) | 78 | 77.97 | 100% | |
| Saturated Fat (g) | 11.49 | |||
| Monounsaturated Fat (g) | 13 | |||
| Polyunsaturated Fat (g) | 32.89 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 4.12 | 257% | |
| Omega-6 Fatty Acids (g) | 17 | 36.67 | 216% | |
| Total Fiber (g) | 28 | 31.8 | 113% | |
| Soluble Fiber (g) | 0 | |||
| Insoluble Fiber (g) | 0 | |||
| Cholesterol (mg) | 0 | 26.786 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 9740 | 10000 | 325% |
| Vitamin B6 (mg) | 1.3 | 12.3 | 100 | 942% |
| Vitamin B12 (ug) | 2.4 | 100 | 4167% | |
| Vitamin C (mg) | 90 | 100 | 2000 | 111% |
| Vitamin D (IU) | 600 | 1000 | 4000 | 167% |
| Vitamin E (IU) | 20 | 37 | 1000 | 185% |
| Vitamin K (ug) | 120 | 186 | 155% | |
| Thiamin (mg) | 1.2 | 16.636 | 1386% | |
| Riboflavin (mg) | 1.3 | 10.46 | 805% | |
| Niacin (mg) | 16 | 20 | 35 | 125% |
| Folate (ug) | 400 | 537 | 1000 | 134% |
| Pantothenic Acid (mg) | 5 | 13.318 | 266% | |
| Biotin (ug) | 30 | 30 | 100% | |
| Choline (mg) | 550 | 573.821 | 3500 | 104% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.48 | 2.5 | 148% |
| Chloride (g) | 2.3 | 2.965 | 3.6 | 129% |
| Chromium (ug) | 35 | 120 | 343% | |
| Copper (mg) | 0.9 | 1.353 | 10 | 150% |
| Iodine (ug) | 150 | 207 | 1100 | 138% |
| Iron (mg) | 8 | 34.128 | 45 | 427% |
| Magnesium (mg) | 420 | 531.4 | 127% | |
| Manganese (mg) | 2.3 | 4.37 | 11 | 190% |
| Molybdenum (ug) | 45 | 75 | 2000 | 167% |
| Phosphorus (g) | 0.7 | 1.057 | 4 | 151% |
| Potassium (g) | 3.5 | 3.55 | 101% | |
| Selenium (ug) | 55 | 136 | 400 | 248% |
| Sodium (g) | 1.5 | 1.503 | 2.3 | 100% |
| Sulfur (g) | 2 | 5.3 | 265% | |
| Zinc (mg) | 11 | 18.532 | 40 | 168% |
