Name: Vitamin Whey People Chow 3.0.1 - "Tortilla Perfection!" - Soybean, olive oil,
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 320g Corn flour, masa, unenriched, white; 100g Vitamin Whey; 4g Potassium Gluconate; 3g Iodised Salt; 1.5g Choline bitartrate; 18g Soybean Oil; 0.05g Vitamin c; 23ml Extra Virgin Olive Oil; 94g Oat bran, raw; 120 package vitamin d and k2; 1pill NOW Foods Vitamin k-2; 0.5g vitamin d

Amount		Volume		Ingredient	$ / day	Source
320	g			Corn flour, masa, unenriched, white	$0.46	Local
100	g			Vitamin Whey	$1.56	vitaminwhey.com
4	g			Potassium Gluconate	$0.00	Already have on hand
3	g			Iodised Salt	$0.01	local
1.5	g			Choline bitartrate	$0.01	Amazon
18	g			Soybean Oil	$0.13	Amazon
0.05	g			Vitamin c	$0.00	https://www.amazon.com/Viva-Naturals-Premium-Non-GMO-Bioflavonoids/dp/B00C6C3GCY/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1478220397&sr=1-1&keywords=Vitamin+c
23	ml			Extra Virgin Olive Oil	$0.00	Local
94	g			Oat bran, raw	$0.00	Already have on hand
0	pill	120	package	vitamin d and k2	$0.00
1	pill			NOW Foods Vitamin k-2	$0.09	Amazon
0.5	g			vitamin d	$0.00	Already have on hand
Amounts for: Total Daily Cost:					$2.25	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

55% Carb, 21% Protein, 24% Fat

Calories2123

% Daily Values*

127%

Total Carbohydrate317g

129%

Dietary Fiber 36g

140%

Protein119g

99%

Total Fat64g

Saturated Fat12g

Monounsaturated Fat25g

Polyunsaturated Fat21g

104%

Omega-3 Fatty Acids2g

112%

Omega-6 Fatty Acids19g

Cholesterol195mg

Calcium 114%	•	Vitamin A 102%
Chloride 102%	•	Vitamin B6 223%
Chromium 209%	•	Vitamin B12 152%
Copper 242%	•	Vitamin C 102%
Iodine 155%	•	Vitamin D 124%
Iron 282%	•	Vitamin E 125%
Magnesium 182%	•	Vitamin K 124%
Manganese 345%	•	Thiamin 253%
Molybdenum 103%	•	Riboflavin 134%
Phosphorus 252%	•	Niacin 114%
Potassium 105%	•	Folate 96%
Selenium 236%	•	Pantothenic Acid 162%
Sodium 103%	•	Biotin 610%
Sulfur 104%	•	Choline 122%
Zinc 157%

* 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	Corn flour, masa, unenriched, white	320	g	Powder	Local	2000	$2.88	$0.46	6	1168	244.1	29.70
2	Vitamin Whey	100	g	Powder	vitaminwhey.com	771	$12.00	$1.56	8	378	11.0	73.17
3	Potassium Gluconate	4	g	Powder	Already have on hand	250	$0.00	$0.00	63	0	0.0	0.00
4	Iodised Salt	3	g	Powder	local	500	$0.90	$0.01	167	0	0.0	0.00
5	Choline bitartrate	1.5	g	Powder	Amazon	500	$4.99	$0.01	333	0	0.0	0.00
6	Soybean Oil	18	g	Liquid	Amazon	907	$6.35	$0.13	50	159	0.0	0.00
7	Vitamin c	0.05	g	Pill	https://www.amazon.com/Viva-Naturals-Premium-Non-GMO-Bioflavonoids/dp/B00C6C3GCY/ref=sr_1_1_s_it?s=hpc&ie=UTF8&qid=1478220397&sr=1-1&keywords=Vitamin+c	250	$14.00	$0.00	5000	0	0.0	0.00
8	Extra Virgin Olive Oil	23	ml	Liquid	Local	0	$0.00	$0.00	0	187	0.0	0.00
9	Oat bran, raw	94	g	Powder	Already have on hand	0	$0.00	$0.00	0	231	62.2	16.26
10	vitamin d and k2	0	pill	Pill		120	$8.00	$0.00		0	0.0	0.00
11	NOW Foods Vitamin k-2	1	pill	Pill	Amazon	100	$8.54	$0.09	100	0	0.0	0.00
12	vitamin d	0.5	g	Powder	Already have on hand	0	$0.00	$0.00	0	0	0.0	0.00
	Total						$57.66	$2.25		2123	317.4	119.13
	Target									2000	250.0	85.00
	% Reached									106%	127%	140%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	2000	2123	106%
Carbohydrates (g)	250	317.4	127%
Protein (g)	85	119.13	140%
Total Fat (g)	65	64.17	99%
Saturated Fat (g)		12.4
Monounsaturated Fat (g)		24.93
Polyunsaturated Fat (g)		20.72
Omega-3 Fatty Acids (g)	1.6	1.66	104%
Omega-6 Fatty Acids (g)	17	18.97	112%
Total Fiber (g)	28	36.2	129%
Soluble Fiber (g)		6.1
Insoluble Fiber (g)		14.4
Cholesterol (mg)	0	195.122

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	3065	10000	102%
Vitamin B6 (mg)	1.3	2.9	100	223%
Vitamin B12 (ug)	2.4	3.7		152%
Vitamin C (mg)	90	92	2000	102%
Vitamin D (IU)	600	744	4000	124%
Vitamin E (IU)	20	25	1000	125%
Vitamin K (ug)	120	149		124%
Thiamin (mg)	1.2	3.033		253%
Riboflavin (mg)	1.3	1.737		134%
Niacin (mg)	16	18.302	35	114%
Folate (ug)	400	386	1000	96%
Pantothenic Acid (mg)	5	8.116		162%
Biotin (ug)	30	183		610%
Choline (mg)	550	673.189	3500	122%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.14	2.5	114%
Chloride (g)	2.3	2.349	3.6	102%
Chromium (ug)	35	73		209%
Copper (mg)	0.9	2.174	10	242%
Iodine (ug)	150	232	1100	155%
Iron (mg)	8	22.5793	45	282%
Magnesium (mg)	420	762.4		182%
Manganese (mg)	2.3	7.942	11	345%
Molybdenum (ug)	45	46	2000	103%
Phosphorus (g)	0.7	1.765	4	252%
Potassium (g)	3.5	3.692		105%
Selenium (ug)	55	130	400	236%
Sodium (g)	1.5	1.54	2.3	103%
Sulfur (g)	2	2.08		104%
Zinc (mg)	11	17.22	40	157%

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Vitamin Whey People Chow 3.0.1 - "Tortilla Perfection!" - Soybean, olive oil,

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