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Vegan gainer

Instructions
Use unflavored isolates. Put everything into a blender and mix. Other fruits can be used For amino acid profile with digestibility (DIAAS): see https://www.diaas-calculator.com/ "Vegan gainer" sample mix

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Vegan BCAA 2.1.1	1 serving = 10 g	5 g	20
2	Pea protein isolate (bulk)	1 serving = 30 g	15 g	60
3	Soy milk	150 g	75 g	32
4	Pears, raw	1 large = 230 g	115 g	66
5	Oat bran, raw	20 g	10 g	25
6	Nuts, unblanched, dried, brazilnuts	12 g	6 g	40
7	Jams and preserves, apricot	1 tbsp = 20 g	10 g	24

Summary
Number of servings	2
Weight of ingredients	472 g
Final weight ⓘ
Serving size	236 g

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Vegan gainer

Nutrition Facts

Portion Size	236 g

Amount Per Portion	266
Calories

% Daily Value *

Total Fat 6.9g	9 %

Saturated Fat 1.4g	7 %

Sodium 41mg **	2 %

Total Carbohydrate 35g	13 %

Dietary Fiber 6.3g	22 %

Sugar 19g

Protein 22g	44 %

Vitamin D 0.8mcg **	4 %

Calcium 120mg **	9 %

Iron 1.3mg **	7 %

Potassium 329mg **	7 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Vegan gainer nutrition facts and analysis per 236 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	43.4 mcg	5 %
Carotene, alpha	1.35 mcg
Carotene, beta	29.2 mcg
Cryptoxanthin, beta	3.4 mcg
Lutein + zeaxanthin	69.5 mcg
Lycopene	0 mcg
Retinol	41.25 mcg
Thiamin [Vitamin B1]	0.19 mg	16 %
Riboflavin [Vitamin B2]	0.194 mg	15 %
Niacin [Vitamin B3]	0.619 mg	4 %
Pantothenic acid [Vitamin B5]	0.218 mg	4 %
Vitamin B6	0.081 mg	5 %
Vitamin B12 [Cobalamin]	0.64 mcg	27 %
Vitamin B12, added	0.64 mcg
Folate, DFE [Vitamin B9]	21.42 mcg	5 %
Folate, food	21.42 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	5.8 mg	6 %
Vitamin D	0.82 mcg	4 %
Vitamin E (alpha-tocopherol)	0.67 mg	4 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.67 mg
Tocopherol, beta	0.01 mg
Tocopherol, delta	0.05 mg
Tocopherol, gamma	0.6 mg
Tocotrienol, alpha	0.24 mg
Tocotrienol, beta	0.01 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.01 mg
Vitamin K	7.6 mcg	6 %
Vitamin K1 [Phylloquinone]	7.6 mcg
Dihydrophylloquinone	0 mcg
Betaine	2.2 mg
Choline	28.5 mg	5 %

Minerals
Nutrient	Amount	DV
Calcium	120 mg	9 %
Copper	0.36 mg	40 %
Fluoride	2.5 mcg
Iron	1.27 mg	7 %
Magnesium	65.76 mg	16 %
Manganese	0.695 mg	30 %
Phosphorus	163.25 mg	13 %
Potassium	328.74 mg	7 %
Selenium	121.59 mcg	221 %
Sodium	40.98 mg	2 %
Zinc	0.88 mg	8 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	22.02 g	44 %
Alanine	0.14 g
Arginine	0.268 g
Aspartic acid	0.358 g
Cystine	0.078 g
Glutamic acid	0.6 g
Glycine	0.154 g
Histidine	0.068 g	6 %
Isoleucine	2.611 g	168 %
Leucine	5.23 g	153 %
Lysine	0.125 g	4 %
Methionine	0.103 g
Phenylalanine	0.142 g
Proline	0.164 g
Serine	0.147 g
Threonine	0.085 g	5 %
Tryptophan	0.044 g	11 %
Tyrosine	0.094 g
Valine	2.662 g	136 %
Phenylalanine + Tyrosine	0.236 g	9 %
Methionine + Cysteine	0.103 g	7 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	35.41 g	13 %
Fiber	6.33 g	23 %
Starch	0.01 g
Sugars	18.57 g
Fructose	7.38 g
Galactose	0 g
Glucose	2.99 g
Lactose	0 g
Maltose	0 g
Sucrose	0.96 g
Net carbs	29.08 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
	1.43 g

Nutrient

Amount

9 %

7 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetradecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Eicosadienoic acid

Sterols
Nutrient	Amount	DV
Beta-sitosterol	3.84 mg
Campesterol	0.12 mg
Cholesterol	0 mg	0 %
Phytosterols	9.2 mg
Stigmasterol	0.36 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	0.89 g
Caffeine	0 mg
Theobromine	0 mg
Water	168.64 g

Source:

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Vegan gainer recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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