brugor's beans and rice (WIP)

by brugor
Last updated July 26, 2018 Copy
AmountIngredientCHF / daySource
220gSoybeans, mature seeds, dry roastedCHF0.00
200gTomatoes, crushed, cannedCHF0.00
150gOnions, yellow, sauteedCHF0.00
100gCarrots, rawCHF0.00
120gCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without saltCHF0.00
100gChickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap waterCHF0.00
120gBeans, black, mature seeds, canned, low sodiumCHF0.00
225gRice, brown, long-grain, cookedCHF0.00
5gMorton Salt Substitute (Potassium Chloride)CHF0.13Amazon
5gNOW Foods Calcium/magnesium 1000/500 mgCHF0.22Amazon
1.2gCholine bitartrateCHF0.06Amazon
1pillCentrum Multivitamin - Adults Under 50CHF0.06Amazon
70gProtein Powder, Impact Whey IsolateCHF1.68myprotein
Amounts for:
Total Daily Cost:
CHF2.15Add Ingredients
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Nutrition Facts

Amount Per Day
40% Carb, 31% Protein, 29% Fat
Calories2220
% Daily Values*
119%
Total Carbohydrate230g
191%
Dietary Fiber 53g
94%
Protein181g
175%
Total Fat75g
Saturated Fat14g
Monounsaturated Fat15g
Polyunsaturated Fat38g
264%
Omega-3 Fatty Acids4g
858%
Omega-6 Fatty Acids33g
Cholesterol0mg
Calcium
134%
Vitamin A
689%
Chloride
110%
Vitamin B6
298%
Chromium
100%
Vitamin B12
250%
Copper
482%
Vitamin C
40%
Iodine
100%
Vitamin D
41%
Iron
413%
Vitamin E
178%
Magnesium
283%
Vitamin K
143%
Manganese
498%
Thiamin
282%
Molybdenum
100%
Riboflavin
297%
Phosphorus
311%
Niacin
192%
Potassium
318%
Folate
318%
Selenium
234%
Pantothenic Acid
270%
Sodium
102%
Biotin
100%
Sulfur
177%
Choline
113%
Zinc
298%
 
* Percent Daily Values are based on "brugor's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: brugor's U.S. government DRI + Harvard Nutrition Source, male 19-50, 2000 calories (w/ optimal micronutrient ratios)Change

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