Nick Thomas' soy protein based recipe
Last updated July 13 2013 DuplicateNutrient Breakdown
Based on U.S. government DRI, male 19-50, 2000 calories
| Macro | Target | Max | Recipe | % |
|---|
| Calories (kcal) | 2000 | | 2040 | 102% |
| Carbohydrates (g) | 250 | | 275.4 | 110% |
| Protein (g) | 85 | | 82.49 | 97% |
| Fat (g) | 65 | | 69.49 | 107% |
| Omega-3 Fatty Acids (g) | | | 0 | |
| Omega-6 Fatty Acids (g) | | | 0 | |
| Fiber (g) | 28 | | 31.4 | 112% |
| Cholesterol (mg) | 0 | | 0 | |
| Vitamins | Target | Max | Recipe | % |
|---|
| Vitamin A (IU) | 3000 | 10000 | 10000 | 333% |
| Vitamin B6 (mg) | 1.3 | 100 | 40.1 | 3083% |
| Vitamin B12 (ug) | 2.4 | | 200 | > 5000% |
| Vitamin C (mg) | 90 | 2000 | 500 | 556% |
| Vitamin D (IU) | 600 | 4000 | 1200 | 200% |
| Vitamin E (IU) | 20 | 1000 | 232 | 1161% |
| Vitamin K (ug) | 120 | | 539 | 449% |
| Thiamin (mg) | 1.2 | | 40.974 | 3415% |
| Riboflavin (mg) | 1.3 | | 40.07 | 3082% |
| Niacin (mg) | 16 | 35 | 42.334 | 265% |
| Folate (ug) | 400 | 1000 | 1384 | 346% |
| Panthotenic Acid (mg) | 5 | | 40.567 | 811% |
| Biotin (ug) | 30 | | 500 | 1667% |
| Choline (mg) | 550 | 3500 | 944.205 | 172% |
| Minerals | Target | Max | Recipe | % |
|---|
| Calcium (g) | 1 | 2.5 | 1.52 | 152% |
| Chloride (g) | 2.3 | 3.6 | 1.219 | 53% |
| Chromium (ug) | 35 | | 240 | 686% |
| Copper (mg) | 0.9 | 10 | 9.583 | 1065% |
| Iodine (ug) | 150 | 1100 | 508 | 338% |
| Iron (mg) | 8 | 45 | 56.5136 | 706% |
| Magnesium (mg) | 420 | | 481.7 | 115% |
| Manganese (mg) | 2.3 | 11 | 14.304 | 622% |
| Molybdenum (ug) | 45 | 2000 | 140 | 311% |
| Phosphorus (g) | 0.7 | 4 | 2.178 | 311% |
| Potassium (g) | 3.5 | | 5.277 | 151% |
| Selenium (ug) | 55 | 400 | 181 | 328% |
| Sodium (g) | 1.5 | 2.3 | 1.604 | 107% |
| Sulfur (g) | 2 | | 0.67 | 33% |
| Zinc (mg) | 11 | 40 | 64.1479 | 583% |