| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 155 | g | Oat Flour Honeyville Farms | $0.55 | Honeyville |
| 198 | g | Rice flour | $0.43 | Honeyville Farms; price includes shipping |
| 34 | g | Maltodextrin | $0.10 | Honeyville Farms |
| 150 | g | Masa Harina (store brand) | $0.22 | Grocery store (Amazon link is just to see correct product) |
| 23 | g | Oil, olive, salad or cooking | $0.00 | |
| 50 | g | Pea protein powder | $1.10 | Amazon |
| 24 | g | Walnuts | $0.17 | C.J. Dannemiller Co. |
| 1.6 | g | Iodised Salt | $0.00 | local |
| 1.15 | pill | Kirkland Signature Daily Multi (1 pill = 1.5285g powder) | $0.04 | Amazon |
| 3.7 | g | Potassium chloride | $0.07 | Amazon |
| 1.27 | g | Choline Bitartrate | $0.03 | Amazon |
| 0.92 | pill | Calcium and vitamin D (1 pill = 1.71428g powder) | $0.04 | Amazon |
| 0.152 | pill | Vitamin K (1 pill = .35g powder) | $0.01 | Amazon |
| 1 | g | xantham gum 3/8 teaspoon | $0.02 | Amazon |
Amounts for: Total Daily Cost: | $2.79 | Add Ingredients to Amazon Cart | ||
I'm less concerned about completeness of pea protein now — there is almost 40g of pure protein from the oats, rice, and corn in this recipe.
Pea protein is low in the Methionine/Cystine amino acids, but oats and rice are not (and maybe corn, I haven't checked yet).
At some point I will do an amino acid analysis to make sure that this recipe meets the RDAs of each amino acid per kg of body weight, but for now I'm content to let occasional muggle food like fish and lentils make up for any possible deficiency. My guess is that the recipe meets the RDA for each amino acid anyway.
Don't worry about the Molybdenum — we are way over the RDA but not even close to the UL. The excess will come out in your urine, and you'd still have to consume 50x this amount to notice negative effects.