Name: Veritas Copy of Rice and beans
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 180g Tomatoes, crushed, canned; 120g Onions, yellow, sauteed; 90g Nuts, almonds; 60g Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt; 60g Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water; 60g Beans, black, mature seeds, canned, low sodium; 60g Rice, brown, long-grain, cooked; 5g Morton Salt Substitute (Potassium Chloride); 5g NOW Foods Calcium/magnesium 1000/500 mg; 1.2g Choline bitartrate; 1pill Centrum Multivitamin - Adults Under 50; 12g Canola Oil; 105g Rice protein powder; 135g Maltodextrin (from rice)

Amount		Ingredient	$ / day	Source
180	g	Tomatoes, crushed, canned	$0.00
120	g	Onions, yellow, sauteed	$0.00
90	g	Nuts, almonds	$0.00
60	g	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	$0.00
60	g	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	$0.00
60	g	Beans, black, mature seeds, canned, low sodium	$0.00
60	g	Rice, brown, long-grain, cooked	$0.00
5	g	Morton Salt Substitute (Potassium Chloride)	$0.13	Amazon
5	g	NOW Foods Calcium/magnesium 1000/500 mg	$0.22	Amazon
1.2	g	Choline bitartrate	$0.06	Amazon
1	pill	Centrum Multivitamin - Adults Under 50	$0.06	Amazon
12	g	Canola Oil	$0.03	Walmart
105	g	Rice protein powder	$2.70	Amazon
135	g	Maltodextrin (from rice)	$0.56	True Nutrition
Amounts for: Total Daily Cost:			$3.75	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

45% Carb, 23% Protein, 32% Fat

Calories1988

% Daily Values*

100%

Total Carbohydrate233g

131%

Dietary Fiber 37g

101%

Protein118g

144%

Total Fat75g

Saturated Fat7g

Monounsaturated Fat39g

Polyunsaturated Fat22g

101%

Omega-3 Fatty Acids2g

122%

Omega-6 Fatty Acids21g

Cholesterol0mg

Calcium 121%	•	Vitamin A 130%
Chloride 110%	•	Vitamin B6 222%
Chromium 100%	•	Vitamin B12 250%
Copper 252%	•	Vitamin C 94%
Iodine 100%	•	Vitamin D 104%
Iron 527%	•	Vitamin E 298%
Magnesium 209%	•	Vitamin K 59%
Manganese 268%	•	Thiamin 180%
Molybdenum 100%	•	Riboflavin 230%
Phosphorus 195%	•	Niacin 170%
Potassium 126%	•	Folate 163%
Selenium 127%	•	Pantothenic Acid 233%
Sodium 54%	•	Biotin 100%
Sulfur 38%	•	Choline 111%
Zinc 149%

* Percent Daily Values are based on "New Veritas's 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	Tomatoes, crushed, canned	180	g	Powder		0	$0.00	$0.00	0	58	13.1	2.95
2	Onions, yellow, sauteed	120	g	Powder		0	$0.00	$0.00	0	158	9.4	1.14
3	Nuts, almonds	90	g	Powder		0	$0.00	$0.00	0	521	19.4	19.03
4	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	60	g	Powder		0	$0.00	$0.00	0	70	12.5	4.64
5	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water	60	g	Powder		0	$0.00	$0.00	0	83	13.7	4.22
6	Beans, black, mature seeds, canned, low sodium	60	g	Powder		0	$0.00	$0.00	0	55	9.9	3.62
7	Rice, brown, long-grain, cooked	60	g	Powder		0	$0.00	$0.00	0	67	13.8	1.55
8	Morton Salt Substitute (Potassium Chloride)	5	g	Powder	Amazon	532	$13.68	$0.13	106	0	0.0	0.00
9	NOW Foods Calcium/magnesium 1000/500 mg	5	g	Powder	Amazon	227	$9.99	$0.22	45	0	0.0	0.00
10	Choline bitartrate	1.2	g	Powder	Amazon	500	$22.99	$0.06	417	0	0.0	0.00
11	Centrum Multivitamin - Adults Under 50	1	pill	Pill	Amazon	200	$12.48	$0.06	200	0	0.0	0.00
12	Canola Oil	12	g	Liquid	Walmart	1278	$2.82	$0.03	107	106	0.0	0.00
13	Rice protein powder	105	g	Powder	Amazon	1361	$34.99	$2.70	13	385	10.5	80.50
14	Maltodextrin (from rice)	135	g	Powder	True Nutrition	454	$1.89	$0.56	3	486	130.9	0.00
	Total						$98.84	$3.75		1988	233.3	117.66
	Target									1864	233.0	117.00
	% Reached									107%	100%	101%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1864	1988	107%
Carbohydrates (g)	233	233.3	100%
Protein (g)	117	117.66	101%
Total Fat (g)	52	74.66	144%
Saturated Fat (g)	0	6.59
Monounsaturated Fat (g)	0	38.64
Polyunsaturated Fat (g)	0	22.34
Omega-3 Fatty Acids (g)	1.6	1.61	101%
Omega-6 Fatty Acids (g)	17	20.68	122%
Total Fiber (g)	28	36.6	131%
Soluble Fiber (g)	0	0
Insoluble Fiber (g)	0	0
Cholesterol (mg)	0	0

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3913	10000	130%
Vitamin B6 (mg)	1.3	2.9	100	222%
Vitamin B12 (ug)	2.4	6		250%
Vitamin C (mg)	90	85	2000	94%
Vitamin D (IU)	600	622	4000	104%
Vitamin E (IU)	20	60	1000	298%
Vitamin K (ug)	120	70		59%
Thiamin (mg)	1.2	2.156		180%
Riboflavin (mg)	1.3	2.996		230%
Niacin (mg)	16	27.161	35	170%
Folate (ug)	400	654	1000	163%
Pantothenic Acid (mg)	5	11.659		233%
Biotin (ug)	30	30		100%
Choline (mg)	550	608.694	3500	111%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.21	2.5	121%
Chloride (g)	2.3	2.53	3.6	110%
Chromium (ug)	35	35		100%
Copper (mg)	0.9	2.264	10	252%
Iodine (ug)	150	150	1100	100%
Iron (mg)	8	42.189	45	527%
Magnesium (mg)	420	877.2		209%
Manganese (mg)	2.3	6.161	11	268%
Molybdenum (ug)	45	45	2000	100%
Phosphorus (g)	0.7	1.366	4	195%
Potassium (g)	3.5	4.411		126%
Selenium (ug)	55	70	400	127%
Sodium (g)	1.5	0.81	2.3	54%
Sulfur (g)	2	0.77		38%
Zinc (mg)	11	16.376	40	149%

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Parent Recipes:	Author	Last Updated	Created
Rice and beans	isaackotlicky@gmail.com	14 May '14	20 Jul '14
This recipe	Veritas	20 Jul '14	20 Jul '14

Veritas Copy of Rice and beans

Nutrition Facts

Nutrient Profile: New Veritas's U.S. government DRI, male 19-50, 2000 caloriesChange

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