Name: Vegetables
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 345g Masa harina; 1g Now Foods 100% Whey Protein Isolate; 23g GNC Mega Men® Sport - Vanilla Bean; 6g NOW Foods Calcium/magnesium 1000/500 mg; 6g Potassium Citrate; 4g Iodised Salt; 2g Choline bitartrate; 50g Oil, canola; 1pill Vitamin K-2 (menaquinone) V-Caps; 100g Broccoli, flower clusters, raw; 20g Peanut flour, defatted

Amount		Ingredient	$ / day	Source
345	g	Masa harina	$0.34	Amazon
1	g	Now Foods 100% Whey Protein Isolate	$0.02	Amazon
23	g	GNC Mega Men® Sport - Vanilla Bean	$1.02	Amazon
6	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.26	Amazon
6	g	Potassium Citrate	$0.24	PureBulk, Inc.
4	g	Iodised Salt	$0.01	local
2	g	Choline bitartrate	$0.02	Amazon
50	g	Oil, canola	$0.00
1	pill	Vitamin K-2 (menaquinone) V-Caps	$0.10	Now
100	g	Broccoli, flower clusters, raw	$0.00
20	g	Peanut flour, defatted	$0.00
Amounts for: Total Daily Cost:			$2.01	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

59% Carb, 11% Protein, 30% Fat

Calories1882

% Daily Values*

114%

Total Carbohydrate285g

112%

Dietary Fiber 31g

62%

Protein53g

101%

Total Fat65g

Saturated Fat6g

Monounsaturated Fat32g

Polyunsaturated Fat14g

305%

Omega-3 Fatty Acids5g

90%

Omega-6 Fatty Acids15g

Cholesterol16mg

Calcium 123%	•	Vitamin A 321%
Chloride 109%	•	Vitamin B6 2603%
Chromium 219%	•	Vitamin B12 1331%
Copper 256%	•	Vitamin C 319%
Iodine 189%	•	Vitamin D 108%
Iron 327%	•	Vitamin E 140%
Magnesium 249%	•	Vitamin K 156%
Manganese 183%	•	Thiamin 3082%
Molybdenum 106%	•	Riboflavin 2500%
Phosphorus 141%	•	Niacin 237%
Potassium 112%	•	Folate 151%
Selenium 328%	•	Pantothenic Acid 709%
Sodium 118%	•	Biotin 639%
Sulfur 80%	•	Choline 160%
Zinc 215%

* 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	Masa harina	345	g	Powder	Amazon	2000	$1.99	$0.34	6	1259	263.2	32.09
2	Now Foods 100% Whey Protein Isolate	1	g	Powder	Amazon	4540	$103.84	$0.02	4540	4	0.0	0.89
3	GNC Mega Men® Sport - Vanilla Bean	23	g	Powder	Amazon	1080	$47.98	$1.02	47	83	9.6	6.39
4	NOW Foods Calcium/magnesium 1000/500 mg	6	g	Powder	Amazon	227	$9.99	$0.26	38	0	0.0	0.00
5	Potassium Citrate	6	g	Powder	PureBulk, Inc.	250	$10.00	$0.24	42	0	0.0	0.00
6	Iodised Salt	4	g	Powder	local	500	$0.90	$0.01	125	0	0.0	0.00
7	Choline bitartrate	2	g	Powder	Amazon	500	$4.99	$0.02	250	0	0.0	0.00
8	Oil, canola	50	g	Liquid		50	$0.00	$0.00	1	442	0.0	0.00
9	Vitamin K-2 (menaquinone) V-Caps	1	pill	Powder	Now	100	$9.54	$0.10	100	0	0.0	0.00
10	Broccoli, flower clusters, raw	100	g	Powder		100	$0.00	$0.00	1	28	5.2	2.98
11	Peanut flour, defatted	20	g	Powder		100	$0.00	$0.00	5	65	6.9	10.44
	Total						$189.23	$2.01		1882	285.0	52.79
	Target									2000	250.0	85.00
	% Reached									94%	114%	62%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	1882	94%
Carbohydrates (g)	250	285	114%
Protein (g)	85	52.79	62%
Total Fat (g)	65	65.39	101%
Saturated Fat (g)		6.11
Monounsaturated Fat (g)		31.71
Polyunsaturated Fat (g)		14.27
Omega-3 Fatty Acids (g)	1.6	4.88	305%
Omega-6 Fatty Acids (g)	17	15.34	90%
Total Fiber (g)	28	31.4	112%
Soluble Fiber (g)		0
Insoluble Fiber (g)		0
Cholesterol (mg)	0	16.151

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9644	10000	321%
Vitamin B6 (mg)	1.3	33.8	100	2603%
Vitamin B12 (ug)	2.4	31.9		1331%
Vitamin C (mg)	90	287	2000	319%
Vitamin D (IU)	600	650	4000	108%
Vitamin E (IU)	20	28	1000	140%
Vitamin K (ug)	120	188		156%
Thiamin (mg)	1.2	36.979		3082%
Riboflavin (mg)	1.3	32.494		2500%
Niacin (mg)	16	37.982	35	237%
Folate (ug)	400	604	1000	151%
Pantothenic Acid (mg)	5	35.443		709%
Biotin (ug)	30	192		639%
Choline (mg)	550	877.899	3500	160%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.23	2.5	123%
Chloride (g)	2.3	2.496	3.6	109%
Chromium (ug)	35	77		219%
Copper (mg)	0.9	2.304	10	256%
Iodine (ug)	150	284	1100	189%
Iron (mg)	8	26.14	45	327%
Magnesium (mg)	420	1043.8		249%
Manganese (mg)	2.3	4.212	11	183%
Molybdenum (ug)	45	48	2000	106%
Phosphorus (g)	0.7	0.987	4	141%
Potassium (g)	3.5	3.936		112%
Selenium (ug)	55	180	400	328%
Sodium (g)	1.5	1.768	2.3	118%
Sulfur (g)	2	1.6		80%
Zinc (mg)	11	23.6022	40	215%

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Vegetables

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