Recipe: Fewer carbs
| Ingredient | Price | Package Quantity | Quantity Used | Days Per Purchase | Cost Per Day | Source Link |
|
Cheese, gouda
|
| |
49.5000
|
|
|
|
|
Milk, whole, 3.25% milkfat, with added vitamin D
|
| |
244.0000
|
|
|
|
|
Egg, whole, cooked, hard-boiled
|
| |
100.0000
|
|
|
|
|
Yogurt, Greek, plain, nonfat
|
| |
152.0000
|
|
|
|
|
Spices, mustard seed, ground
|
| |
6.3000
|
|
|
|
|
Ham, sliced, prepackaged (96% fat free, water added)
|
| |
69.0000
|
|
|
|
|
Salami, dry or hard, pork
|
| |
40.0000
|
|
|
|
|
Apricots, dried, sulfured, uncooked
|
| |
17.5000
|
|
|
|
|
Orange juice, raw
|
| |
248.0000
|
|
|
|
|
Carrots, raw
|
| |
61.0000
|
|
|
|
|
Dandelion greens, raw
|
| |
27.5000
|
|
|
|
|
Nuts, almonds
|
| |
56.7000
|
|
|
|
|
Coffee, brewed, espresso, restaurant-prepared
|
| |
90.0000
|
|
|
|
|
Beans, black, mature seeds, cooked, boiled, without salt
|
| |
172.0000
|
|
|
|
|
Peanut butter, chunk style, without salt
|
| |
32.0000
|
|
|
|
| Totals: | 0.00 | | | Avg: 0.00 | 0.00 | |
Number of Ingredients: 15 Calories: 1824.9236
Calorie Breakdown - Carbohydrate: 28.22 % Protein: 23.88 % Fat: 47.90 %
| Carbohydrates |
Content |
Goal |
Upper Limit* |
| Carbohydrates (g): |
128.76 |
|
|
| Fiber, total dietary (g): |
29.65 |
28.00 |
|
| Sugars, total (g): |
58.83 |
|
|
| Sucrose (g): |
7.45 |
|
|
| Glucose (dextrose) (g): |
8.25 |
|
|
| Fructose (g): |
2.57 |
|
|
| Lactose (g): |
16.18 |
|
|
| Maltose (g): |
0.02 |
|
|
| Galactose (g): |
1.10 |
|
|
| Starch (g): |
2.93 |
|
|
| Proteins** |
Content |
Goal |
Upper Limit* |
| Protein (g): |
108.94 |
|
|
| Histidine (g): |
2.76 |
0.70 |
|
| Isoleucine (g): |
4.12 |
1.40 |
|
| Leucine (g): |
7.45 |
2.73 |
|
| Lysine (g): |
6.43 |
2.10 |
|
| Methionine (g): |
1.90 |
0.73 |
|
| Cystine (g): |
1.16 |
0.29 |
|
| Phenylalanine (g): |
4.60 |
1.75 |
|
| Tyrosine (g): |
3.39 |
1.75 |
|
| Threonine (g): |
3.64 |
1.05 |
|
| Tryptophan (g): |
1.07 |
0.28 |
|
| Valine (g): |
4.87 |
1.82 |
|
| Fats |
Content |
Goal |
Upper Limit* |
| Total lipid (fat) (g): |
97.13 |
|
|
| Total Saturated (g): |
27.33 |
|
|
| Monounsaturated (g): |
43.88 |
|
|
| Polyunsaturated (g): |
16.81 |
|
|
| 18:3 n-3 c,c,c (ALA) (g): |
0.02 |
|
|
| 20:5 n-3 (EPA) (g): |
0.01 |
|
|
| 22:6 n-3 (DHA) (g): |
0.04 |
|
|
| 22:5 n-3 (DPA) (g): |
0.00 |
|
|
| 20:4 n-6 (AA) (g): |
|
|
|
| 18:2 n-6 c,c (LA) (g): |
7.16 |
|
|
| 18:3 n-6 c,c,c (GLA) (g): |
0.00 |
|
|
| 18:2 undifferentiated (g): |
15.42 |
|
|
| 18:3 undifferentiated (g): |
1.03 |
|
|
| Total Trans (g): |
0.03 |
|
|
| Vitamins and Other Essentials |
Content |
Goal |
Upper Limit* |
| Vitamin A, RAE (µg): |
1,049.91 |
900.00 |
3000 |
| Retinol (µg): |
340.50 |
|
1500 |
| Carotene, beta (µg): |
7,158.80 |
|
|
| Carotene, alpha (µg): |
2,235.68 |
|
|
| Cryptoxanthin, beta (µg): |
462.40 |
|
|
| Vitamin A, IU (IU): |
15,324.52 |
|
|
| Thiamin B1 (mg): |
1.85 |
1.20 |
100 |
| Riboflavin B2 (mg): |
2.80 |
1.30 |
40 |
| Niacin B3 (mg): |
21.09 |
16.00 |
35 |
| Pantothenic acid B5 (mg): |
5.58 |
5.00 |
200 |
| Vitamin B6 (mg): |
1.33 |
1.30 |
25 |
| Biotin B7 (µg): |
|
30.00 |
|
| Folate, DFE B9 (µg): |
498.38 |
400.00 |
|
| Folate, food (µg): |
498.38 |
|
|
| Folic acid (µg): |
0.00 |
|
1000 |
| Vitamin B12 (µg): |
5.49 |
2.40 |
2000 |
| Vitamin C, total ascorbic acid (mg): |
138.03 |
90.00 |
2000 |
| Choline, total (mg): |
485.31 |
550.00 |
3500 |
| Vitamin D (IU): |
240.66 |
600.00 |
2000 |
| Vitamin E (alpha-tocopherol) (mg): |
20.95 |
15.00 |
300 |
| Vitamin K1 (phylloquinone) (µg): |
225.97 |
120.00 |
1000 |
| Menaquinone-4 K2 (µg): |
2.44 |
|
|
| Elementals |
Content |
Goal |
Upper Limit* |
| Calcium, Ca (mg): |
1,185.62 |
1,000.00 |
2500 |
| Chromium, Cr (µg): |
|
35.00 |
10000 |
| Copper, Cu (mg): |
1.68 |
0.90 |
5 |
| Fluoride, F (µg): |
7.74 |
4,000.00 |
7 |
| Iodine, I (µg): |
|
150.00 |
600 |
| Iron, Fe (mg): |
11.42 |
8.00 |
45 |
| Magnesium, Mg (mg): |
555.66 |
420.00 |
350 |
| Manganese, Mn (mg): |
3.18 |
2.30 |
11 |
| Molybdenum, Mo (µg): |
|
45.00 |
600 |
| Phosphorus, P (mg): |
1,894.67 |
700.00 |
4000 |
| Potassium, K (mg): |
3,705.82 |
4,700.00 |
5000 |
| Selenium, Se (µg): |
111.48 |
55.00 |
300 |
| Sodium, Na (mg): |
2,461.11 |
2,300.00 |
3400 |
| Zinc, Zn (mg): |
12.87 |
11.00 |
25 |
| Sterols and Other |
Content |
Goal |
Upper Limit* |
| Water (g): |
1,012.04 |
|
|
| Ash (g): |
18.66 |
|
|
| Lycopene (µg): |
0.61 |
|
|
| Lutein + zeaxanthin (µg): |
4,573.46 |
|
|
| Cholesterol (mg): |
521.32 |
|
300 |
| Phytosterols (mg): |
40.07 |
|
|
| Stigmasterol (mg): |
5.79 |
|
|
| Campesterol (mg): |
7.64 |
|
|
| Beta-sitosterol (mg): |
99.48 |
|
|
| Hydroxyproline (g): |
0.05 |
|
|
| Alcohol, ethyl (g): |
0.00 |
|
|
| Caffeine (mg): |
190.80 |
|
|
| 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.