Instructions

- you just need to change the qty (quantities column) and cost (if only, this is different in your local area).
- all formulas are in place, don't change them
- lowest calorie/gram means it's the leanest source of protein
- highest cost/gram protein it's the most expensive source of protein

complete 100g protein : college/hostel students

food qty protein carb fat calories calorie/g protein
whey 30 22.5 1.8 0.9 105.3 4.68
tofu 100 14 6 5 125 8.93
curd 50 1.5 2.25 1.75 30.75 20.50
paneer 50 9 0.25 11 136 15.11
tuna/rohu 100 22 0 2 106 4.8
milk 500 15 22.5 17.5 307.5 20.50
seed 20 3.6 5.6 8.4 112.4 31.22
chicken breast 50 15 0 1.8 76.2 5.1
0.1 egg white 5 17.5 0.5 1 81 4.6
peanut butter 20 6 5 10 134 22.33
milk powder 40 14 20.8 0.6 144.6 10.33
egg 200 24 0 22 294 12.3
dal 40 8 26.4 0.4 141.2 17.65
peanuts 50 12.5 12.5 25 325 26.00
soy granule 50 26 16.5 0.5 174.5 6.71

210.6 120.1 107.85 2293.45 210.74

rent in your local area).

qty protein cost cost/g protein cost

1000 750 2500 3.33 75.00
200 28 75 2.68 37.50
400 12 32 2.67 4.00
200 40 75 1.88 16.88
1000 220 400 1.82 40.00
500 15 27 1.80 27.00
1000 180 300 1.67 6.00
1000 300 450 1.50 22.50
1 3.5 5 1.43 25.00
1000 300 400 1.33 8.00
1000 350 450 1.29 18.00
1 6 5 0.83 20.00
1000 200 150 0.75 6.00
1000 250 180 0.72 9.00
220 114.4 45 0.39 10.23

9522 2768.9 5094 24.08 325.10