| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 420 | g | Oat flour, partially debranned | $1.01 | Amazon |
| 100 | g | Now Foods 100% Whey Protein Isolate | $2.29 | Amazon |
| 3 | g | Psyllium Husk Powder | $0.04 | Amazon (S) |
| 27 | g | Soybean Oil | $0.19 | Amazon |
| 4 | g | Iodised Salt | $0.00 | local |
| 1 | g | Choline bitartrate | $0.04 | Amazon |
| 5 | g | Potassium Citrate | $0.25 | Amazon |
| 1 | pill | Kirkland Signature Daily Multi | $0.03 | Amazon |
| 1 | portion | Thorne Research Vitamin D / K2 Liquid | $0.02 | Thorne Research |
Amounts for: Total Daily Cost: | $3.87 | Add Ingredients to Amazon Cart | ||
| Calcium 97% | • | Vitamin A 117% |
| Chloride 107% | • | Vitamin B6 194% |
| Chromium 100% | • | Vitamin B12 250% |
| Copper 304% | • | Vitamin C 100% |
| Iodine 219% | • | Vitamin D 150% |
| Iron 450% | • | Vitamin E 181% |
| Magnesium 168% | • | Vitamin K 157% |
| Manganese 834% | • | Thiamin 367% |
| Molybdenum 100% | • | Riboflavin 171% |
| Phosphorus 287% | • | Niacin 164% |
| Potassium 112% | • | Folate 159% |
| Selenium 360% | • | Pantothenic Acid 217% |
| Sodium 121% | • | Biotin 100% |
| Sulfur 168% | • | Choline 97% |
| Zinc 222% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2337 | 2337 | 100% | |
| Carbohydrates (g) | 292 | 278.3 | 95% | |
| Protein (g) | 146 | 150.86 | 103% | |
| Total Fat (g) | 65 | 67.09 | 103% | |
| Saturated Fat (g) | 0 | 11.07 | ||
| Monounsaturated Fat (g) | 0 | 18.19 | ||
| Polyunsaturated Fat (g) | 0 | 29.56 | ||
| Omega-3 Fatty Acids (g) | 1.6 | 2.44 | 153% | |
| Omega-6 Fatty Acids (g) | 17 | 26.99 | 159% | |
| Total Fiber (g) | 28 | 29.7 | 106% | |
| Soluble Fiber (g) | 0 | 2.4 | ||
| Insoluble Fiber (g) | 0 | 0 | ||
| Cholesterol (mg) | 0 | 17.857 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 3000 | 3500 | 10000 | 117% |
| Vitamin B6 (mg) | 1.3 | 2.5 | 100 | 194% |
| Vitamin B12 (ug) | 2.4 | 6 | 250% | |
| Vitamin C (mg) | 90 | 90 | 2000 | 100% |
| Vitamin D (IU) | 600 | 900 | 4000 | 150% |
| Vitamin E (IU) | 20 | 36 | 1000 | 181% |
| Vitamin K (ug) | 120 | 188 | 157% | |
| Thiamin (mg) | 1.2 | 4.406 | 367% | |
| Riboflavin (mg) | 1.3 | 2.225 | 171% | |
| Niacin (mg) | 16 | 26.191 | 35 | 164% |
| Folate (ug) | 400 | 634 | 1000 | 159% |
| Pantothenic Acid (mg) | 5 | 10.844 | 217% | |
| Biotin (ug) | 30 | 30 | 100% | |
| Choline (mg) | 550 | 535.607 | 3500 | 97% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 0.97 | 2.5 | 97% |
| Chloride (g) | 2.3 | 2.472 | 3.6 | 107% |
| Chromium (ug) | 35 | 35 | 100% | |
| Copper (mg) | 0.9 | 2.735 | 10 | 304% |
| Iodine (ug) | 150 | 329 | 1100 | 219% |
| Iron (mg) | 8 | 36 | 45 | 450% |
| Magnesium (mg) | 420 | 704.8 | 168% | |
| Manganese (mg) | 2.3 | 19.18 | 11 | 834% |
| Molybdenum (ug) | 45 | 45 | 2000 | 100% |
| Phosphorus (g) | 0.7 | 2.007 | 4 | 287% |
| Potassium (g) | 3.5 | 3.92 | 112% | |
| Selenium (ug) | 55 | 198 | 400 | 360% |
| Sodium (g) | 1.5 | 1.814 | 2.3 | 121% |
| Sulfur (g) | 2 | 3.35 | 168% | |
| Zinc (mg) | 11 | 24.44 | 40 | 222% |
