Complete Foods

v0.16

by aokellermann
Last updated April 16, 2020 Copy
AmountVolumeIngredient$ / daySource
1093.5g4½cupsSoy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink$0.28Amazon
60g2scoopSoy Protein Isolate$0.66MyProtein
60g2scoopMaltodextrin$0.10MyProtein
227g14tbspPeanut butter, smooth style, without salt$1.50Market Basket
60g6tbspHemp Hearts$0.88
12g2tbspCocoa, dry powder, unsweetened$0.21Amazon
2.85g½tspSalt, Iodized$0.01Walmart
Amounts for:
Total Daily Cost:
$3.63Add Ingredients
to Amazon Cart

Nutrition Facts

Amount Per Day
20% Carb, 25% Protein, 55% Fat
Calories2517
% Daily Values*
83%
Total Carbohydrate137g
124%
Dietary Fiber 37g
153%
Protein169g
137%
Total Fat168g
Saturated Fat30g
Monounsaturated Fat63g
Polyunsaturated Fat67g
145%
Omega-3 Fatty Acids7g
393%
Omega-6 Fatty Acids59g
Cholesterol0mg
Calcium
40%
•Vitamin A
1%
Chloride
114%
•Vitamin B6
165%
Chromium
0%
•Vitamin B12
0%
Copper
480%
•Vitamin C
5%
Iodine
22%
•Vitamin D
0%
Iron
106%
•Vitamin E
102%
Magnesium
265%
•Vitamin K
41%
Manganese
483%
•Thiamin
109%
Molybdenum
0%
•Riboflavin
86%
Phosphorus
417%
•Niacin
232%
Potassium
80%
•Folate
117%
Selenium
86%
•Pantothenic Acid
69%
Sodium
84%
•Biotin
0%
Sulfur
•Choline
76%
Zinc
167%
 
* Percent Daily Values are based on "2200 50f 30c 20p". 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
Soy Milk, Plain or Original, Unsweetened, Not Fortified, Ready-to-Drink
1093.5
gLiquidAmazon1944
$0.49
$0.28
239519.241.80
2
Soy Protein Isolate
60
gPowderMyProtein2500
$27.61
$0.66
422034.548.43
3
Maltodextrin
60
gPowderMyProtein5000
$8.30
$0.10
8322656.70.05
4
Peanut butter, smooth style, without salt
227
gPasteMarket Basket454
$3.00
$1.50
2133544.456.95
5
Hemp Hearts
60
gPowder1360
$19.95
$0.88
233325.218.94
6
Cocoa, dry powder, unsweetened
12
gPowderAmazon227
$3.98
$0.21
19276.92.35
7
Salt, Iodized
2.85
gPowderWalmart1531
$3.48
$0.01
53700.00.00
Total
$66.81
$3.63
2517136.9168.53
Target
2200165.0110.00
% Reached
114%83%153%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: 2200 50f 30c 20pChange
MacroTargetRecipeMax%
Calories (kcal)22002517114%
Carbohydrates (g)165136.983%
Protein (g)110168.53153%
Total Fat (g)122.222167.87137%
Saturated Fat (g)030.28
Monounsaturated Fat (g)062.59
Polyunsaturated Fat (g)067.07
Omega-3 Fatty Acids (g)57.26145%
Omega-6 Fatty Acids (g)1558.97393%
Total Fiber (g)3037.3124%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)500027100001%
Vitamin B6 (mg)1.32.1100165%
Vitamin B12 (ug)2.400%
Vitamin C (mg)90420005%
Vitamin D (IU)600040000%
Vitamin E (IU)20201000102%
Vitamin K (ug)1204941%
Thiamin (mg)1.21.303109%
Riboflavin (mg)1.31.11686%
Niacin (mg)1637.1072000232%
Folate (ug)4004671000117%
Pantothenic Acid (mg)53.44269%
Biotin (ug)3000%
Choline (mg)550416.083350076%
MineralsTargetRecipeMax%
Calcium (g)1.30.522.540%
Chloride (g)2.32.6143.6114%
Chromium (ug)3500%
Copper (mg)0.94.31710480%
Iodine (ug)15033110022%
Iron (mg)1819.032345106%
Magnesium (mg)4001059.6265%
Manganese (mg)2.311.09811483%
Molybdenum (ug)45020000%
Phosphorus (g)0.72.9214417%
Potassium (g)4.73.77680%
Selenium (ug)554740086%
Sodium (g)2.31.934384%
Sulfur (g)01.16
Zinc (mg)1118.403740167%

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