Menu/Ingredient | Nutrition | Cost |
Beef brisket, smoked | Protein (20 g), Calcium (2%), Iron (10%). | $26 ($18 for beef, $8 for fuel) |
Potatoes (with skins) (mashed with butter, buttermilk) | Fiber (4 g/15%), Protein (4 g), Iron (10%), Vitamin C (28%), Calcium (3%). Good source of Vitamin B6, Potassium. | $2.25 |
Butter | Vitamin A (9%) | $2.36 |
Buttermilk | Protein (1 g), Vitamin C (1%), Calcium (4%). Very good source of Riboflavin. Good source of Vitamin B12, Phosphorous. | $0.30 |
Canned baked beans | Fiber (8 g/32%), Protein (7 g), Iron (15%), Calcium (8%). | $2.71 |
Frozen green beans (sauteed in olive oil, garlic) | Fiber (2 g/8%), Protein (1 g), Vitamin A (2%), Vitamin C (6%), Iron (2%), Calcium (4%). Very good source of Vitamin K, Manganese. Good source of Thiamin, Riboflavin, Magnesium, and Potassium. | $1.13 |
Total | 33 g Protein,14 g/55% Fiber, 37% Iron, 11% Vitamin A, 35% Vitamin C, 21% Calcium. | $34.75 |
Cost per person: $4.09
Nutritional Goals: Excellent Fiber, Good Iron and Vitamin C, Fair Vitamin A and Calcium. No whole grains. Doesn't fulfill one of the recommended protein sources (baked beans not being the main protein here).
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