Complete Foods

Whole Food Shake

by gazelemone
Last updated November 28, 2023 Copy
AmountVolumeIngredient$ / daySource
0.7gIodized Salt$0.00walmart
30g⅓cupMilk, dry, nonfat, instant, without added vitamin A and vitamin D$0.46nuts.com
7g1⅓tbspSpinach (powdered)$0.38north bay trading
125g½cupWater$0.00tap
200gEgg, whole, raw, fresh$0.00
150gChickpeas (garbanzo beans, bengal gram), mature seeds, raw$0.00
100gStrawberries, frozen, unsweetened$0.00
100gBananas, raw$0.00
100gBlackberries, frozen, unsweetened$0.00
100gWheat flour, whole-grain, soft wheat$0.00
100gRaspberries, frozen, red, sweetened$0.00
Amounts for:
Total Daily Cost:
$0.85Add Ingredients
to Amazon Cart

Trying to make a complete shake out of whole foods

Nutrition Facts

Amount Per Day
63% Carb, 20% Protein, 17% Fat
Calories1583
% Daily Values*
104%
Total Carbohydrate260g
197%
Dietary Fiber 55g
94%
Protein80g
49%
Total Fat32g
Saturated Fat8g
Monounsaturated Fat10g
Polyunsaturated Fat10g
33%
Omega-3 Fatty Acids0.53g
43%
Omega-6 Fatty Acids7g
Cholesterol749mg
Calcium
82%
•Vitamin A
323%
Chloride
0%
•Vitamin B6
161%
Chromium
48%
•Vitamin B12
124%
Copper
263%
•Vitamin C
113%
Iodine
2%
•Vitamin D
1%
Iron
269%
•Vitamin E
40%
Magnesium
117%
•Vitamin K
390%
Manganese
434%
•Thiamin
115%
Molybdenum
0%
•Riboflavin
178%
Phosphorus
241%
•Niacin
70%
Potassium
107%
•Folate
310%
Selenium
178%
•Pantothenic Acid
165%
Sodium
56%
•Biotin
8%
Sulfur
127%
•Choline
157%
Zinc
120%
 
* 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
Iodized Salt
0.7
gPowderwalmart737
$1.96
$0.00
105300.00.00
2
Milk, dry, nonfat, instant, without added vitamin A and vitamin D
30
gPowdernuts.com454
$6.99
$0.46
1510715.710.53
3
Spinach (powdered)
7
gPowdernorth bay trading454
$24.95
$0.38
65203.22.50
4
Water
125
gPowdertap125$0.00$0.00100.00.00
5
Egg, whole, raw, fresh
200
gPowder0$0.00$0.0002861.425.12
6
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
150
gPowder0$0.00$0.00054691.028.95
7
Strawberries, frozen, unsweetened
100
gPowder0$0.00$0.000359.10.43
8
Bananas, raw
100
gPaste0$0.00$0.0008922.81.09
9
Blackberries, frozen, unsweetened
100
gPowder0$0.00$0.0006415.71.18
10
Wheat flour, whole-grain, soft wheat
100
gPowder0$0.00$0.00033274.59.61
11
Raspberries, frozen, red, sweetened
100
gPowder0$0.00$0.00010326.20.70
Total
$33.90
$0.85
1583259.580.11
Target
2000250.085.00
% Reached
79%104%94%
Safe Maximum
00.00.00
% Max Reached
N/AN/AN/A
Nutrient Profile: U.S. government DRI, male 19-50, 2000 caloriesChange
MacroTargetRecipeMax%
Calories (kcal)2000158379%
Carbohydrates (g)250259.5104%
Protein (g)8580.1194%
Total Fat (g)6531.6249%
Saturated Fat (g)7.96
Monounsaturated Fat (g)9.8
Polyunsaturated Fat (g)9.64
Omega-3 Fatty Acids (g)1.60.5333%
Omega-6 Fatty Acids (g)177.3343%
Total Fiber (g)2855.2197%
Soluble Fiber (g)0.5
Insoluble Fiber (g)1.4
Cholesterol (mg)0749.4
VitaminsTargetRecipeMax%
Vitamin A (IU)3000968210000323%
Vitamin B6 (mg)1.32.1100161%
Vitamin B12 (ug)2.43124%
Vitamin C (mg)901022000113%
Vitamin D (IU)600440001%
Vitamin E (IU)208100040%
Vitamin K (ug)120468390%
Thiamin (mg)1.21.386115%
Riboflavin (mg)1.32.31178%
Niacin (mg)1611.2733570%
Folate (ug)40012391000310%
Pantothenic Acid (mg)58.228165%
Biotin (ug)3038%
Choline (mg)550863.0283500157%
MineralsTargetRecipeMax%
Calcium (g)10.822.582%
Chloride (g)2.303.60%
Chromium (ug)351748%
Copper (mg)0.92.36810263%
Iodine (ug)150311002%
Iron (mg)821.496645269%
Magnesium (mg)420490.7117%
Manganese (mg)2.39.98611434%
Molybdenum (ug)45020000%
Phosphorus (g)0.71.6884241%
Potassium (g)3.53.742107%
Selenium (ug)5598400178%
Sodium (g)1.50.8332.356%
Sulfur (g)22.53127%
Zinc (mg)1113.182440120%

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