Name: v2 Copy of edit of ctsv aus
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 150g =homebrand rolled oats; 70g =homebrand raw Sugar; 0g =homebrand unsalted roasted peanuts; 30g =bob's red mill organic golden flaxseed; 0g =homebrand chocolate cocoa powder; 3.5g =homebrand Iodized cooking Salt; 25g =Lecithin Granules; 4g =potassium chloride; 0.7g =Calcium Carbonate; 0.66pill =Nature Made Multi for him No Iron; 50g =Soy protein isolate natutal; 0ml Water; 20ml =homebrand Canola Oil; 0ml Milk; 300ml chocolate Milk

Amount		Ingredient	$ / day	Source
150	g	=homebrand rolled oats	$0.26	woolies
70	g	=homebrand raw Sugar	$0.08	woolies
0	g	=homebrand unsalted roasted peanuts	$0.00	woolies
30	g	=bob's red mill organic golden flaxseed	$0.26	iherb
0	g	=homebrand chocolate cocoa powder	$0.00	woolies
3.5	g	=homebrand Iodized cooking Salt	$0.00	woolies
25	g	=Lecithin Granules	$0.61	woolies
4	g	=potassium chloride	$0.02	iherb
0.7	g	=Calcium Carbonate	$0.01	iherb
0.66	pill	=Nature Made Multi for him No Iron	$0.07	iHerb
50	g	=Soy protein isolate natutal	$0.37	bulknutrients
0	ml	Water	$0.00	Kitchen
20	ml	=homebrand Canola Oil	$0.05	woolies
0	ml	Milk	$0.00	woolies
300	ml	chocolate Milk	$0.58	woolies
Amounts for: Total Daily Cost:			$2.33	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

44% Carb, 19% Protein, 37% Fat

Calories1744

% Daily Values*

78%

Total Carbohydrate195g

99%

Dietary Fiber 28g

100%

Protein85g

108%

Total Fat70g

Saturated Fat10g

Monounsaturated Fat17g

Polyunsaturated Fat21g

631%

Omega-3 Fatty Acids10g

113%

Omega-6 Fatty Acids19g

Cholesterol36mg

Calcium 100%	•	Vitamin A 66%
Chloride 93%	•	Vitamin B6 238%
Chromium 226%	•	Vitamin B12 558%
Copper 453%	•	Vitamin C 132%
Iodine 191%	•	Vitamin D 133%
Iron 104%	•	Vitamin E 182%
Magnesium 116%	•	Vitamin K 132%
Manganese 408%	•	Thiamin 235%
Molybdenum 110%	•	Riboflavin 149%
Phosphorus 215%	•	Niacin 101%
Potassium 101%	•	Folate 98%
Selenium 212%	•	Pantothenic Acid 201%
Sodium 103%	•	Biotin 72%
Sulfur 70%	•	Choline 161%
Zinc 154%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories". 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	=homebrand rolled oats	150	g	Powder	woolies	750	$1.28	$0.26	5	573	82.8	20.10
2	=homebrand raw Sugar	70	g	Powder	woolies	1000	$1.17	$0.08	14	284	70.0	0.00
3	=homebrand unsalted roasted peanuts	0	g	Powder	woolies	350	$2.14	$0.00		0	0.0	0.00
4	=bob's red mill organic golden flaxseed	30	g	Powder	iherb	680	$5.96	$0.26	23	135	10.5	6.00
5	=homebrand chocolate cocoa powder	0	g	Powder	woolies	375	$4.39	$0.00		0	0.0	0.00
6	=homebrand Iodized cooking Salt	3.5	g	Powder	woolies	1000	$1.17	$0.00	286	0	0.0	0.00
7	=Lecithin Granules	25	g	Powder	woolies	250	$6.12	$0.61	10	162	5.8	1.70
8	=potassium chloride	4	g	Powder	iherb	200	$1.16	$0.02	50	0	0.0	0.00
9	=Calcium Carbonate	0.7	g	Powder	iherb	340	$5.72	$0.01	486	0	0.0	0.00
10	=Nature Made Multi for him No Iron	0.66	pill	Pill	iHerb	90	$9.80	$0.07	136	0	0.0	0.00
11	=Soy protein isolate natutal	50	g	Powder	bulknutrients	10000	$74.50	$0.37	200	182	0.7	46.67
12	Water	0	ml	Liquid	Kitchen	1000	$0.00	$0.00		0	0.0	0.00
13	=homebrand Canola Oil	20	ml	Liquid	woolies	2000	$4.69	$0.05	100	162	0.0	0.00
14	Milk	0	ml	Liquid	woolies	2000	$2.00	$0.00		0	0.0	0.00
15	chocolate Milk	300	ml	Liquid	woolies	2000	$3.89	$0.58	7	246	25.2	10.50
	Total						$123.99	$2.33		1744	195.0	84.97
	Target									2000	250.0	85.00
	% Reached									87%	78%	100%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1744	87%
Carbohydrates (g)	250	195	78%
Protein (g)	85	84.97	100%
Total Fat (g)	65	70.46	108%
Saturated Fat (g)		9.76
Monounsaturated Fat (g)		16.5
Polyunsaturated Fat (g)		21
Omega-3 Fatty Acids (g)	1.6	10.09	631%
Omega-6 Fatty Acids (g)	17	19.15	113%
Total Fiber (g)	28	27.8	99%
Soluble Fiber (g)		9
Insoluble Fiber (g)		9
Cholesterol (mg)	0	36

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	1980	10000	66%
Vitamin B6 (mg)	1.3	3.1	100	238%
Vitamin B12 (ug)	2.4	13.4		558%
Vitamin C (mg)	90	119	2000	132%
Vitamin D (IU)	600	795	4000	133%
Vitamin E (IU)	20	36	1000	182%
Vitamin K (ug)	120	158		132%
Thiamin (mg)	1.2	2.82		235%
Riboflavin (mg)	1.3	1.932		149%
Niacin (mg)	16	16.08	35	101%
Folate (ug)	400	392	1000	98%
Pantothenic Acid (mg)	5	10.05		201%
Biotin (ug)	30	22		72%
Choline (mg)	550	886.71	3500	161%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1	2.5	100%
Chloride (g)	2.3	2.133	3.6	93%
Chromium (ug)	35	79		226%
Copper (mg)	0.9	4.08	10	453%
Iodine (ug)	150	287	1100	191%
Iron (mg)	8	8.32	45	104%
Magnesium (mg)	420	485.1		116%
Manganese (mg)	2.3	9.39	11	408%
Molybdenum (ug)	45	50	2000	110%
Phosphorus (g)	0.7	1.502	4	215%
Potassium (g)	3.5	3.525		101%
Selenium (ug)	55	116	400	212%
Sodium (g)	1.5	1.539	2.3	103%
Sulfur (g)	2	1.4		70%
Zinc (mg)	11	16.92	40	154%

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v2 Copy of edit of ctsv aus

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange

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Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories Change