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Vegan gainer

Instructions
Use unflavored isolates. Put everything into a blender, add 180mL water, mix. Other fruits can be used (eg: half a banana + 1 apple) 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	Pears, raw	1 large = 230 g	115 g	66
4	Oat bran, raw	15 g	7.5 g	18
5	Nuts, unblanched, dried, brazilnuts	3 nut = 10 g	5 g	33

Summary
Number of servings	2
Weight of ingredients	295 g
Final weight ⓘ
Serving size	147 g

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Vegan gainer

Nutrition Facts

Portion Size	147 g

Amount Per Portion	196
Calories

% Daily Value *

Total Fat 4.9g	6 %

Saturated Fat 1.1g	6 %

Sodium 1.6mg **	0 %

Total Carbohydrate 24g	9 %

Dietary Fiber 5.7g	20 %

Sugar 11g

Protein 19g	38 %

Vitamin D 0mcg **	0 %

Calcium 23mg **	2 %

Iron 0.7mg **	4 %

Potassium 209mg **	4 %

* 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 147 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	1.15 mcg	0 %
Carotene, alpha	1.15 mcg
Carotene, beta	16.1 mcg
Cryptoxanthin, beta	2.3 mcg
Lutein + zeaxanthin	64.1 mcg
Lycopene	0 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.133 mg	11 %
Riboflavin [Vitamin B2]	0.049 mg	4 %
Niacin [Vitamin B3]	0.27 mg	2 %
Pantothenic acid [Vitamin B5]	0.177 mg	4 %
Vitamin B6	0.05 mg	3 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	13.05 mcg	3 %
Folate, food	13.05 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	4.9 mg	5 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	0.5 mg	3 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.5 mg
Tocopherol, beta	0.01 mg
Tocopherol, delta	0.04 mg
Tocopherol, gamma	0.51 mg
Tocotrienol, alpha	0.19 mg
Tocotrienol, beta	0.01 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.01 mg
Vitamin K	5.3 mcg	4 %
Vitamin K1 [Phylloquinone]	5.3 mcg
Dihydrophylloquinone	0 mcg
Betaine	1.7 mg
Choline	9.7 mg	2 %

Minerals
Nutrient	Amount	DV
Calcium	22.69 mg	2 %
Copper	0.21 mg	23 %
Fluoride	2.5 mcg
Iron	0.74 mg	4 %
Magnesium	44.45 mg	11 %
Manganese	0.538 mg	23 %
Phosphorus	105.06 mg	8 %
Potassium	208.77 mg	4 %
Selenium	99.26 mcg	180 %
Sodium	1.6 mg	0 %
Zinc	0.55 mg	5 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	19.43 g	39 %
Alanine	0.111 g
Arginine	0.215 g
Aspartic acid	0.305 g
Cystine	0.06 g
Glutamic acid	0.474 g
Glycine	0.123 g
Histidine	0.053 g	5 %
Isoleucine	2.589 g	167 %
Leucine	5.184 g	151 %
Lysine	0.101 g	3 %
Methionine	0.083 g
Phenylalanine	0.113 g
Proline	0.133 g
Serine	0.118 g
Threonine	0.069 g	4 %
Tryptophan	0.034 g	8 %
Tyrosine	0.073 g
Valine	2.63 g	134 %
Phenylalanine + Tyrosine	0.186 g	7 %
Methionine + Cysteine	0.083 g	5 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	23.52 g	9 %
Fiber	5.69 g	20 %
Starch	0.01 g
Sugars	11.44 g
Fructose	7.38 g
Galactose	0 g
Glucose	2.99 g
Lactose	0 g
Maltose	0 g
Sucrose	0.94 g
Net carbs	17.83 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
	1.19 g

Nutrient

Amount

6 %

5 %

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	3.2 mg
Campesterol	0.1 mg
Cholesterol	0 mg	0 %
Phytosterols	9.2 mg
Stigmasterol	0.3 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	0.76 g
Caffeine	0 mg
Theobromine	0 mg
Water	97.21 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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