Recipe: 2300 Calorie Complete Diet
| Ingredient | Price | Package Quantity | Quantity Used | Days Per Purchase | Cost Per Day | Source Link |
|
Cheese, swiss
|
| |
28.0000
|
|
|
|
|
Cream, fluid, light (coffee cream or table cream)
|
| |
66.2500
|
|
|
|
|
Milk, whole, 3.25% milkfat, with added vitamin D
|
| |
183.0000
|
|
|
|
|
Egg, whole, cooked, scrambled
|
| |
150.0000
|
|
|
|
|
Butter, without salt
|
| |
14.2000
|
|
|
|
|
Frankfurter, beef, heated
|
| |
96.0000
|
|
|
|
|
Cereals, QUAKER, Quick Oats, Dry
|
| |
60.0000
|
|
|
|
|
Bananas, raw
|
| |
118.0000
|
|
|
|
|
Orange juice, raw
|
| |
248.0000
|
|
|
|
|
Spinach, raw
|
| |
30.0000
|
|
|
|
|
Tomatoes, crushed, canned
|
| |
397.0000
|
|
|
|
|
Nuts, almonds
|
| |
28.3500
|
|
|
|
|
Peanut butter, chunk style, without salt
|
| |
32.0000
|
|
|
|
|
Bread, wheat
|
| |
57.0000
|
|
|
|
|
Jams and preserves
|
| |
20.0000
|
|
|
|
|
Dannon Oikos Triple Zero - Vanilla Greek Yogurt
|
| |
150.0000
|
|
|
|
| Totals: | 0.00 | | | Avg: 0.00 | 0.00 | |
Number of Ingredients: 16 Calories: 2312.5642
Calorie Breakdown - Carbohydrate: 36.56 % Protein: 16.39 % Fat: 47.05 %
| Carbohydrates |
Content |
Goal |
Upper Limit* |
| Carbohydrates (g): |
211.38 |
|
|
| Fiber, total dietary (g): |
32.04 |
28.00 |
|
| Sugars, total (g): |
90.69 |
|
|
| Sucrose (g): |
5.32 |
|
|
| Glucose (dextrose) (g): |
17.98 |
|
|
| Fructose (g): |
16.51 |
|
|
| Lactose (g): |
10.92 |
|
|
| Maltose (g): |
1.37 |
|
|
| Galactose (g): |
0.04 |
|
|
| Starch (g): |
28.79 |
|
|
| Proteins** |
Content |
Goal |
Upper Limit* |
| Protein (g): |
94.73 |
|
|
| Histidine (g): |
1.80 |
1.00 |
|
| Isoleucine (g): |
2.86 |
2.00 |
|
| Leucine (g): |
5.17 |
3.90 |
|
| Lysine (g): |
4.21 |
3.00 |
|
| Methionine (g): |
1.39 |
1.04 |
|
| Cystine (g): |
0.80 |
0.41 |
|
| Phenylalanine (g): |
3.12 |
2.50 |
|
| Tyrosine (g): |
2.43 |
2.50 |
|
| Threonine (g): |
2.39 |
1.50 |
|
| Tryptophan (g): |
0.75 |
0.40 |
|
| Valine (g): |
3.50 |
2.60 |
|
| Fats |
Content |
Goal |
Upper Limit* |
| Total lipid (fat) (g): |
120.90 |
|
|
| Total Saturated (g): |
44.76 |
|
|
| Monounsaturated (g): |
47.10 |
|
|
| Polyunsaturated (g): |
16.82 |
|
|
| 18:3 n-3 c,c,c (ALA) (g): |
0.13 |
|
|
| 20:5 n-3 (EPA) (g): |
0.00 |
|
|
| 22:6 n-3 (DHA) (g): |
0.06 |
|
|
| 22:5 n-3 (DPA) (g): |
0.01 |
|
|
| 20:4 n-6 (AA) (g): |
|
|
|
| 18:2 n-6 c,c (LA) (g): |
4.55 |
|
|
| 18:3 n-6 c,c,c (GLA) (g): |
0.00 |
|
|
| 18:2 undifferentiated (g): |
15.40 |
|
|
| 18:3 undifferentiated (g): |
1.04 |
|
|
| Total Trans (g): |
1.42 |
|
|
| Vitamins and Other Essentials |
Content |
Goal |
Upper Limit* |
| Vitamin A, RAE (µg): |
817.03 |
900.00 |
3000 |
| Retinol (µg): |
611.98 |
|
1500 |
| Carotene, beta (µg): |
2,431.66 |
|
|
| Carotene, alpha (µg): |
44.38 |
|
|
| Cryptoxanthin, beta (µg): |
429.62 |
|
|
| Vitamin A, IU (IU): |
6,424.91 |
|
|
| Thiamin B1 (mg): |
1.47 |
1.20 |
100 |
| Riboflavin B2 (mg): |
2.09 |
1.30 |
40 |
| Niacin B3 (mg): |
18.17 |
16.00 |
35 |
| Pantothenic acid B5 (mg): |
6.20 |
5.00 |
200 |
| Vitamin B6 (mg): |
1.98 |
1.30 |
25 |
| Biotin B7 (µg): |
|
30.00 |
|
| Folate, DFE B9 (µg): |
405.44 |
400.00 |
|
| Folate, food (µg): |
386.06 |
|
|
| Folic acid (µg): |
11.40 |
|
1000 |
| Vitamin B12 (µg): |
4.45 |
2.40 |
2000 |
| Vitamin C, total ascorbic acid (mg): |
181.62 |
90.00 |
2000 |
| Choline, total (mg): |
555.60 |
550.00 |
3500 |
| Vitamin D (IU): |
351.21 |
600.00 |
2000 |
| Vitamin E (alpha-tocopherol) (mg): |
18.64 |
15.00 |
300 |
| Vitamin K1 (phylloquinone) (µg): |
182.72 |
120.00 |
1000 |
| Menaquinone-4 K2 (µg): |
2.13 |
|
|
| Elementals |
Content |
Goal |
Upper Limit* |
| Calcium, Ca (mg): |
1,152.80 |
1,000.00 |
2500 |
| Chromium, Cr (µg): |
|
35.00 |
10000 |
| Copper, Cu (mg): |
1.97 |
0.90 |
5 |
| Fluoride, F (µg): |
10.97 |
4,000.00 |
7 |
| Iodine, I (µg): |
|
150.00 |
600 |
| Iron, Fe (mg): |
16.60 |
8.00 |
45 |
| Magnesium, Mg (mg): |
538.76 |
420.00 |
350 |
| Manganese, Mn (mg): |
5.90 |
2.30 |
11 |
| Molybdenum, Mo (µg): |
|
45.00 |
600 |
| Phosphorus, P (mg): |
1,564.79 |
700.00 |
4000 |
| Potassium, K (mg): |
4,018.53 |
4,700.00 |
5000 |
| Selenium, Se (µg): |
102.68 |
55.00 |
300 |
| Sodium, Na (mg): |
2,122.09 |
2,300.00 |
3400 |
| Zinc, Zn (mg): |
11.64 |
11.00 |
25 |
| Sterols and Other |
Content |
Goal |
Upper Limit* |
| Water (g): |
1,112.01 |
|
|
| Ash (g): |
18.74 |
|
|
| Lycopene (µg): |
20,270.82 |
|
|
| Lutein + zeaxanthin (µg): |
5,289.18 |
|
|
| Cholesterol (mg): |
589.50 |
|
300 |
| Phytosterols (mg): |
71.62 |
|
|
| Stigmasterol (mg): |
4.65 |
|
|
| Campesterol (mg): |
6.22 |
|
|
| Beta-sitosterol (mg): |
62.63 |
|
|
| Hydroxyproline (g): |
0.01 |
|
|
| Alcohol, ethyl (g): |
0.00 |
|
|
| Caffeine (mg): |
0.00 |
|
|
| Theobromine (mg): |
0.00 |
|
|
*Upper Limits are based on a mixture of datasources, but almost all of them are based on the lowest limits listed by this Danish Veterinary and Food Administration Document.
**Methionine and Cystine are convertable. Phenylalanine and Tyrosine are also convertable. Try to get the recommended value through a combination of both amino acids.