Name: Whole Food Bars
Prep time: 20 min
Cook time: 5 min
Yield: 1 day of meals
Ingredients: 3.2 cups Rice, white, puffed; 1.0625 cups Nuts, almonds (1.0625 cup = 1 cup 1 tbsp); 13/4 cups Millet, puffed; 1/3 cup Bananas, freeze dried; 21/4 cups Raspberries, freeze dried; 3/4 cup Blackberries, freeze dried; 1/3 cup Milk, dry, nonfat, instant, without added vitamin A and vitamin D; 11/3 tbsp Spinach (powdered); 2 tbsp Seeds, chia seeds, dried; 32/3 tbsp Wheat, KAMUT khorasan, ground from wheat berries; 1/2 cup Water; 200g Egg, whole, raw, fresh; 0.7g Iodized Salt

Amount		Volume		Ingredient	$ / day	Source
60	g	3.2	cups	Rice, white, puffed	$0.66	nuts.com
115	g	1.0625	cups	Nuts, almonds (1.0625 cup = 1 cup 1 tbsp)	$2.53	nuts.com
35	g	1¾	cups	Millet, puffed	$0.23	nuts.com
15	g	⅓	cup	Bananas, freeze dried	$0.52	north bay trading
60	g	2¼	cups	Raspberries, freeze dried	$6.56	north bay trading
15	g	¾	cup	Blackberries, freeze dried	$1.16	north bay trading
30	g	⅓	cup	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	$0.46	nuts.com
7	g	1⅓	tbsp	Spinach (powdered)	$0.38	north bay trading
20	g	2	tbsp	Seeds, chia seeds, dried	$0.35	nuts.com
35	g	3⅔	tbsp	Wheat, KAMUT khorasan, ground from wheat berries	$0.31	nuts.com
125	g	½	cup	Water	$0.00	tap
200	g			Egg, whole, raw, fresh	$0.00
0.7	g			Iodized Salt	$0.00	Hain
Amounts for: Total Daily Cost:					$13.17	Add Ingredients to Amazon Cart

Nutrition Facts

Amount Per Day

44% Carb, 17% Protein, 39% Fat

Calories1958

% Daily Values*

150%

Total Carbohydrate225g

321%

Dietary Fiber 67g

92%

Protein86g

154%

Total Fat89g

Saturated Fat12g

Monounsaturated Fat45g

Polyunsaturated Fat26g

281%

Omega-3 Fatty Acids4g

118%

Omega-6 Fatty Acids20g

Cholesterol749mg

Calcium 116%	•	Vitamin A 324%
Chloride 104%	•	Vitamin B6 118%
Chromium 157%	•	Vitamin B12 124%
Copper 285%	•	Vitamin C 187%
Iodine 120%	•	Vitamin D 1%
Iron 257%	•	Vitamin E 194%
Magnesium 176%	•	Vitamin K 402%
Manganese 402%	•	Thiamin 125%
Molybdenum 0%	•	Riboflavin 259%
Phosphorus 273%	•	Niacin 107%
Potassium 2167%	•	Folate 160%
Selenium 228%	•	Pantothenic Acid 152%
Sodium 139%	•	Biotin 8%
Sulfur 137%	•	Choline 144%
Zinc 127%

* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". 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	Rice, white, puffed	60	g	Powder	nuts.com	453	$5.00	$0.66	8	212	47.5	3.90
2	Nuts, almonds (1.0625 cup = 1 cup 1 tbsp)	115	g	Powder	nuts.com	454	$10.00	$2.53	4	666	24.8	24.32
3	Millet, puffed	35	g	Powder	nuts.com	454	$2.99	$0.23	13	140	27.0	4.08
4	Bananas, freeze dried	15	g	Powder	north bay trading	1361	$46.74	$0.52	91	36	9.2	0.44
5	Raspberries, freeze dried	60	g	Powder	north bay trading	499	$54.56	$6.56	8	224	51.5	5.17
6	Blackberries, freeze dried	15	g	Powder	north bay trading	454	$34.95	$1.16	30	52	11.6	1.68
7	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	30	g	Powder	nuts.com	454	$6.99	$0.46	15	107	15.7	10.53
8	Spinach (powdered)	7	g	Powder	north bay trading	454	$24.95	$0.38	65	20	3.2	2.50
9	Seeds, chia seeds, dried	20	g	Powder	nuts.com	454	$7.99	$0.35	23	97	8.4	3.31
10	Wheat, KAMUT khorasan, ground from wheat berries	35	g	Powder	nuts.com	454	$4.00	$0.31	13	118	24.7	5.09
11	Water	125	g	Powder	tap	125	$0.00	$0.00	1	0	0.0	0.00
12	Egg, whole, raw, fresh	200	g	Powder		0	$0.00	$0.00	0	286	1.4	25.12
13	Iodized Salt	0.7	g	Powder	Hain	737	$1.97	$0.00	1053	0	0.0	0.00
	Total						$200.14	$13.17		1958	225.0	86.15
	Target									1500	150.0	94.00
	% Reached									131%	150%	92%
	Safe Maximum									0	0.0	0.00
	% Max Reached									N/A	N/A	N/A

Macro	Target	Recipe	%
Calories (kcal)	1500	1958	131%
Carbohydrates (g)	150	225	150%
Protein (g)	94	86.15	92%
Total Fat (g)	58	89.29	154%
Saturated Fat (g)		12.05
Monounsaturated Fat (g)		44.93
Polyunsaturated Fat (g)		25.94
Omega-3 Fatty Acids (g)	1.6	4.49	281%
Omega-6 Fatty Acids (g)	17	20.06	118%
Total Fiber (g)	21	67.4	321%
Soluble Fiber (g)		0.5
Insoluble Fiber (g)		1.4
Cholesterol (mg)	0	749.4

Vitamins	Target	Recipe	Max	%
Vitamin A (IU)	3000	9733	10000	324%
Vitamin B6 (mg)	1.3	1.5	100	118%
Vitamin B12 (ug)	2.4	3		124%
Vitamin C (mg)	90	168	2000	187%
Vitamin D (IU)	600	4	4000	1%
Vitamin E (IU)	20	39	1000	194%
Vitamin K (ug)	120	482		402%
Thiamin (mg)	1.2	1.499		125%
Riboflavin (mg)	1.3	3.371		259%
Niacin (mg)	16	17.055	35	107%
Folate (ug)	400	638	1000	160%
Pantothenic Acid (mg)	5	7.625		152%
Biotin (ug)	30	3		8%
Choline (mg)	550	791.036	3500	144%

Minerals	Target	Recipe	Max	%
Calcium (g)	1	1.16	2.5	116%
Chloride (g)	2.3	2.401	3.6	104%
Chromium (ug)	35	55		157%
Copper (mg)	0.9	2.563	10	285%
Iodine (ug)	150	181	1100	120%
Iron (mg)	8	20.5781	45	257%
Magnesium (mg)	420	737.3		176%
Manganese (mg)	2.3	9.255	11	402%
Molybdenum (ug)	45	0	2000	0%
Phosphorus (g)	0.7	1.91	4	273%
Potassium (g)	3.5	75.828		2167%
Selenium (ug)	55	126	400	228%
Sodium (g)	1.5	2.086	2.3	139%
Sulfur (g)	2	2.74		137%
Zinc (mg)	11	13.9539	40	127%

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Whole Food Bars

Nutrition Facts

Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carb Change