| Amount | Volume | Ingredient | $ / day | Source | ||
|---|---|---|---|---|---|---|
| 1064.65 | ml | 4½ | cups | Water, tap, municipal | $0.00 | |
| 60 | g | 2 | scoop | Soy Protein Isolate | $0.66 | MyProtein |
| 30 | g | 1 | scoop | Maltodextrin | $0.05 | MyProtein |
| 25 | g | 2 | tbsp | Isomaltulose | $0.31 | HerbsPro |
| 227 | g | 14 | tbsp | Peanut butter, smooth style, without salt | $1.50 | Market Basket |
| 60 | g | 6 | tbsp | Hemp Hearts | $0.88 | |
| 12 | g | 2 | tbsp | Cocoa, dry powder, unsweetened | $0.21 | Amazon |
| 2.85 | g | ½ | tsp | Salt, Iodized | $0.01 | Walmart |
Amounts for: Total Daily Cost: | $3.61 | Add Ingredients to Amazon Cart | ||||
| Calcium 23% | • | Vitamin A 0% |
| Chloride 114% | • | Vitamin B6 124% |
| Chromium 0% | • | Vitamin B12 0% |
| Copper 384% | • | Vitamin C 0% |
| Iodine 11% | • | Vitamin D 0% |
| Iron 60% | • | Vitamin E 102% |
| Magnesium 217% | • | Vitamin K 4% |
| Manganese 400% | • | Thiamin 79% |
| Molybdenum 0% | • | Riboflavin 34% |
| Phosphorus 337% | • | Niacin 226% |
| Potassium 52% | • | Folate 86% |
| Selenium 55% | • | Pantothenic Acid 61% |
| Sodium 79% | • | Biotin 0% |
| Sulfur | • | Choline 56% |
| Zinc 143% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2200 | 2109 | 96% | |
| Carbohydrates (g) | 165 | 89.4 | 54% | |
| Protein (g) | 110 | 126.7 | 115% | |
| Total Fat (g) | 122.222 | 147.23 | 120% | |
| Saturated Fat (g) | 0 | 27.31 | ||
| Monounsaturated Fat (g) | 0 | 58.05 | ||
| Polyunsaturated Fat (g) | 0 | 55.46 | ||
| Omega-3 Fatty Acids (g) | 5 | 5.87 | 117% | |
| Omega-6 Fatty Acids (g) | 15 | 48.71 | 325% | |
| Total Fiber (g) | 30 | 23.5 | 78% | |
| Soluble Fiber (g) | 0 | 0 | ||
| Insoluble Fiber (g) | 0 | 0 | ||
| Cholesterol (mg) | 0 | 0 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 5000 | 7 | 10000 | 0% |
| Vitamin B6 (mg) | 1.3 | 1.6 | 100 | 124% |
| Vitamin B12 (ug) | 2.4 | 0 | 0% | |
| Vitamin C (mg) | 90 | 0 | 2000 | 0% |
| Vitamin D (IU) | 600 | 0 | 4000 | 0% |
| Vitamin E (IU) | 20 | 20 | 1000 | 102% |
| Vitamin K (ug) | 120 | 5 | 4% | |
| Thiamin (mg) | 1.2 | 0.943 | 79% | |
| Riboflavin (mg) | 1.3 | 0.441 | 34% | |
| Niacin (mg) | 16 | 36.207 | 2000 | 226% |
| Folate (ug) | 400 | 343 | 1000 | 86% |
| Pantothenic Acid (mg) | 5 | 3.037 | 61% | |
| Biotin (ug) | 30 | 0 | 0% | |
| Choline (mg) | 550 | 307.093 | 3500 | 56% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1.3 | 0.3 | 2.5 | 23% |
| Chloride (g) | 2.3 | 2.614 | 3.6 | 114% |
| Chromium (ug) | 35 | 0 | 0% | |
| Copper (mg) | 0.9 | 3.455 | 10 | 384% |
| Iodine (ug) | 150 | 17 | 1100 | 11% |
| Iron (mg) | 18 | 10.7649 | 45 | 60% |
| Magnesium (mg) | 400 | 866.2 | 217% | |
| Manganese (mg) | 2.3 | 9.208 | 11 | 400% |
| Molybdenum (ug) | 45 | 0 | 2000 | 0% |
| Phosphorus (g) | 0.7 | 2.357 | 4 | 337% |
| Potassium (g) | 4.7 | 2.436 | 52% | |
| Selenium (ug) | 55 | 30 | 400 | 55% |
| Sodium (g) | 2.3 | 1.807 | 3 | 79% |
| Sulfur (g) | 0 | 1.16 | ||
| Zinc (mg) | 11 | 15.7358 | 40 | 143% |
