| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 316 | g | Masa harina | $2.29 | Amazon | ||
| 170 | g | Oat Flour/Powder | $1.35 | Amazon | ||
| 150 | g | Now Foods 100% Whey Protein Isolate | $3.43 | Amazon | ||
| 2.9 | 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 |
| 2.3 | g | Potassium chloride | $0.07 | Amazon | ||
Amounts for: Total Daily Cost: | $7.88 | Add Ingredients to Amazon Cart | ||||
| Calcium 135% | • | Vitamin A 272% |
| Chloride 123% | • | Vitamin B6 898% |
| Chromium 343% | • | Vitamin B12 4167% |
| Copper 194% | • | Vitamin C 111% |
| Iodine 141% | • | Vitamin D 167% |
| Iron 369% | • | Vitamin E 193% |
| Magnesium 143% | • | Vitamin K 159% |
| Manganese 451% | • | Thiamin 1301% |
| Molybdenum 922% | • | Riboflavin 806% |
| Phosphorus 211% | • | Niacin 141% |
| Potassium 100% | • | Folate 137% |
| Selenium 313% | • | Pantothenic Acid 251% |
| Sodium 102% | • | Biotin 100% |
| Sulfur 256% | • | Choline 111% |
| Zinc 192% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2823 | 2933 | 104% | |
| Carbohydrates (g) | 353 | 353.3 | 100% | |
| Protein (g) | 176 | 188.82 | 107% | |
| Total Fat (g) | 78 | 87.35 | 112% | |
| Saturated Fat (g) | 13.42 | |||
| Monounsaturated Fat (g) | 17.93 | |||
| Polyunsaturated Fat (g) | 38.5 | |||
| Omega-3 Fatty Acids (g) | 1.6 | 4.28 | 268% | |
| Omega-6 Fatty Acids (g) | 17 | 39.44 | 232% | |
| Total Fiber (g) | 28 | 32.2 | 115% | |
| Soluble Fiber (g) | 5.1 | |||
| Insoluble Fiber (g) | 6 | |||
| Cholesterol (mg) | 0 | 26.786 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 8160 | 10000 | 272% |
| Vitamin B6 (mg) | 1.3 | 11.7 | 100 | 898% |
| 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 | 39 | 1000 | 193% |
| Vitamin K (ug) | 120 | 191 | 159% | |
| Thiamin (mg) | 1.2 | 15.614 | 1301% | |
| Riboflavin (mg) | 1.3 | 10.477 | 806% | |
| Niacin (mg) | 16 | 22.55 | 35 | 141% |
| Folate (ug) | 400 | 546 | 1000 | 137% |
| Pantothenic Acid (mg) | 5 | 12.552 | 251% | |
| Biotin (ug) | 30 | 30 | 100% | |
| Choline (mg) | 550 | 611.063 | 3500 | 111% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.35 | 2.5 | 135% |
| Chloride (g) | 2.3 | 2.835 | 3.6 | 123% |
| Chromium (ug) | 35 | 120 | 343% | |
| Copper (mg) | 0.9 | 1.749 | 10 | 194% |
| Iodine (ug) | 150 | 211 | 1100 | 141% |
| Iron (mg) | 8 | 29.552 | 45 | 369% |
| Magnesium (mg) | 420 | 602.4 | 143% | |
| Manganese (mg) | 2.3 | 10.38 | 11 | 451% |
| Molybdenum (ug) | 45 | 415 | 2000 | 922% |
| Phosphorus (g) | 0.7 | 1.475 | 4 | 211% |
| Potassium (g) | 3.5 | 3.502 | 100% | |
| Selenium (ug) | 55 | 172 | 400 | 313% |
| Sodium (g) | 1.5 | 1.528 | 2.3 | 102% |
| Sulfur (g) | 2 | 5.12 | 256% | |
| Zinc (mg) | 11 | 21.128 | 40 | 192% |
