keto sunflower seeds spread
Nutrition per serving
Protein
23 g
Net Carbs
14 g
Fat
76 g
Calories
844 kcal
Carb/Fat Profile
Carb Keto
Protein Profile
Protein Low
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Sauce/Dip/Spread
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
Instructions
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Difficulty
Easy
Nutrition Dashboard
Targets
Calories
844
of 2000.0 kcal
of 2000.0 kcal
42%
of target
of target
-1156kcal
remaining
Calorie Composition
Fat
Dominant macro
Dominant macro
|
82%
76.1g |
Fats
|
|
11%
23.5g |
Protein
|
|
7%
14.5g |
Net Carbs
|
▼
Ketogenic
Targets
Water
16 /
3700 g
0%
Fiber
16 /
30 g
53%
Protein
23 /
50 g
47%
Net Carbs
14 /
50 g
29%
Total Fat
76 /
70 g
109%
Sodium
2329 /
2300 mg
101%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 0% | Energy | 100% |
| 0% | Protein | 100% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
0 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Raise Omega-6 or Lower Omega-3
Raise Omega-6 or Lower Omega-3
Omega-6
0.0 g
Omega-3
0.0 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 75/100 | High |
 |
Fiber Density Score | 100/100 | Excellent |
 |
Protein Density Score | 37/100 | Medium |
 |
Vitamin Density Score | 63/100 | High |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 844 kcal |
42%
|
| Protein | 23 g |
47%
|
| Water | 16 g |
0%
|
| Fiber | 16 g |
53%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 ug | -- |
| Vitamin C | 2 mg |
3%
|
| Vitamin E | 0 mg |
0%
|
| Vitamin D | 0 ug | -- |
| Vitamin K1 | 0 ug |
0%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
38%
|
| Vitamin B2 | 0 mg |
30%
|
| Vitamin B3 | 6 mg |
35%
|
| Vitamin B5 | 9 mg |
190%
|
| Vitamin B6 | 1 mg |
86%
|
| Vitamin B7 | 0 mcg | -- |
| Vitamin B9 | 321 ug |
80%
|
| Vitamin B12 | 0 ug | -- |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 90 mg |
9%
|
| Chromium | 0 mcg | -- |
| Copper | 2 mg |
275%
|
| Iodine | 305 ug |
203%
|
| Iron | 9 mg |
52%
|
| Manganese | 3 mg |
127%
|
| Magnesium | 177 mg |
44%
|
| Phosphorus | 1565 mg |
224%
|
| Potassium | 705 mg |
15%
|
| Selenium | 1 ug |
1%
|
| Sodium | 2329 mg |
101%
|
| Zinc | 7 mg |
66%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 30 g |
10%
|
| Net Carbs | 14 g |
29%
|
| Sugars | 0 g |
0%
|
| Starches | 0 g | -- |
| Fiber | 16 g |
53%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 23 g |
47%
|
| Alanine | 1 g |
23%
|
| Arginine † | 3 g |
50%
|
| Aspartic Acid | 3 g |
50%
|
| Cysteine † | 0 g | -- |
| Glutamic Acid † | 6 g |
115%
|
| Glycine † | 1 g |
30%
|
| Histidine * | 1 g |
13%
|
| Isoleucine * ^ | 1 g |
23%
|
| Leucine * ^ | 2 g |
34%
|
| Lysine * | 1 g |
19%
|
| Methionine * | 1 g |
72%
|
| Phenylalanine * | 1 g |
24%
|
| Proline † | 1 g |
25%
|
| Serine | 1 g |
22%
|
| Taurine | 0 g | -- |
| Threonine * | 1 g |
19%
|
| Tryptophan * | 0 g |
39%
|
| Tyrosine † | 1 g |
14%
|
| Valine * ^ | 1 g |
27%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 76 g |
109%
|
| Monounsaturated | 15 g |
73%
|
| Polyunsaturated | 50 g |
251%
|
| Omega-3 | 0 g | -- |
| Omega-3 ALA | 0 g | -- |
| Omega-3 DHA | 0 g | -- |
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 0 g | -- |
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 0 g | -- |
| Saturated | 8 g |
40%
|
| Trans Fat | 0 g | -- |
| Cholesterol | 0 mg | -- |
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 2 mg |
0%
|
| Betaine | 0 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |