CompleteNutrition 19-50 yo Male

Last updated January 21, 2019 Copy
AmountVolumeIngredient$ / daySource
207g1cupBlackBelt WPI (AU) - Banana Flavour$7.31BlackBelt Protein
154g1cupDiego's Masa harina$0.89Diego's Fine Foods Burleigh QLD
83g1cupWoolworths Oat Bran$0.30Woolworths
50g1cupWoolworths Macro Almond Meal$1.13Woolworths
10gWoolworths Macro Gentle Fibre$0.10Woolworths
0pill1pieceCenovis Men's Multi Once Daily$0.00Chemist Warehouse
4g½tspIodized Salt$0.01Amazon
0g1tspPotassium Citrate$0.00Amazon
0.5g¼tspCholine Bitartrate$0.01Bulk Nutrients Australia
0pill1capsuleWagner Calcium + Vitamin D + Vitamin K$0.00Chemist Warehouse
6pillHealthy Care Ultimate Omega 3-6-9$0.63
0pillCenovis Multivitamins And Minerals$0.00
0pillDoctors Best Magnesium$0.00
0pillOstelin vitamin D and Calcium$0.00
1pillOriental Botanicals Multi Vitamin and Mineral Excel$0.00Oriental Botanicals
1pillBio-Organics Vitamin D3 1000iu$0.05Chemist Warehouse
1pillCenovis Vitamin C 250mg $0.06Chemist Warehouse
1pillCarusos Natural Health Vitamin K2 60 Capsules$0.33Chemist Warehouse
Amounts for:
Total Daily Cost:
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Complete Nutrition for Males aged 19 to 50 as per U.S. Government DRI.

Based on ingredients and products that are easily sourced from supermarkets in Australia. Some ingredients are easier to source than others so may be substituted in case you cannot find them locally, such as the masa harina.

I did not want to use the oats as a whole solution because they contain too much Manganese; studies have shown that consuming more than 11 mg per day of manganese could cause serious and harmful side effects. sources:

Nutrition Facts

Amount Per Day
35% Carb, 45% Protein, 20% Fat
Calories1964
% Daily Values*
102%
Total Carbohydrate170g
107%
Dietary Fiber 30g
101%
Protein216g
101%
Total Fat42g
Saturated Fat4g
Monounsaturated Fat20g
Polyunsaturated Fat12g
142%
Omega-3 Fatty Acids2g
50%
Omega-6 Fatty Acids8g
Cholesterol0mg
Calcium
165%
Vitamin A
7%
Chloride
109%
Vitamin B6
3234%
Chromium
176%
Vitamin B12
4167%
Copper
154%
Vitamin C
278%
Iodine
155%
Vitamin D
200%
Iron
100%
Vitamin E
599%
Magnesium
105%
Vitamin K
117%
Manganese
340%
Thiamin
2538%
Molybdenum
243%
Riboflavin
1588%
Phosphorus
97%
Niacin
93%
Potassium
32%
Folate
129%
Selenium
122%
Pantothenic Acid
1833%
Sodium
136%
Biotin
495%
Sulfur
0%
Choline
105%
Zinc
206%
 
* Percent Daily Values are based on "CocaineNeurosis's 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.
Nutrient Profile: CocaineNeurosis's U.S. government DRI, male 19-50, 2000 caloriesChange

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