- 10 ingredients
- Servings per recipe: 4
- Serving size: 217 g
Preparation & details:
www.101cookbooks.com/archives/avocado-coconut-oil-tartine-recipe.html
Source: 101 Cookbooks
121 recipes on HappyForks
Amount per 100 g
- Energy (calories): 276 kcal 13%
- Protein: 4.64 g 8%
- Fat: 23.14 g Why gray? Help 48%
- Carbohydrates: 16.38 g 7%
Calorie breakdown
Help
- Protein: 6% 17 kcal
- Fat: 71% 196 kcal
- Carbohydrates: 23% 63 kcal
Omega 6 : Omega 3
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1:1 20:1 12:1
General
Energy
276 kcal
13%
Water
54.1 g
2%
Carbohydrates
Carbohydrate
16.38 g
7%
Fiber
6.5 g
26%
Sugars, total
2.2 g
Starch
5.01 g
Lipids
Total lipid (fat)
23.14 g
48%
Total polyunsaturated
1.543 g
Omega 3 (n-3)
0.117 g
8%
Omega 6 (n-6)
1.424 g
12%
Total monounsaturated
12.226 g
Total saturated
8.03 g
as low as possible
Total trans
0.012 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
4.64 g
8%
Tryptophan
0.044 g
14%
Threonine
0.133 g
10%
Isoleucine
0.142 g
12%
Leucine
0.249 g
9%
Lysine
0.125 g
5%
Methionine + Cystine
0.095 g
8%
Methionine
0.048 g
Cystine
0.047 g
Phenylalanine + Tyrosine
0.329 g
16%
Phenylalanine
0.199 g
Tyrosine
0.13 g
Valine
0.173 g
11%
Vitamins
Vitamin C
17.4 mg
23%
Folate, total
60 µg
Folate, DFE
60 µg DFE
15%
Vitamin B-1 (Thiamin)
0.236 mg
21%
Vitamin B-2 (Riboflavin)
0.117 mg
11%
Vitamin B-3 (Niacin)
1.969 mg
14%
Vitamin B-5 (Pantothenic acid)
0.84 mg
17%
Vitamin B-6
0.223 mg
17%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
188 IU
8%
Vitamin E
1.23 mg
8%
Vitamin D
0 IU
0%
Vitamin K
24.6 µg
27%
Isoflavones, total
0.07 mg
Minerals
Calcium, Ca
54 mg
5%
Magnesium, Mg
47 mg
15%
Phosphorus, P
94 mg
13%
Iron, Fe
1.34 mg
7%
Potassium, K
349 mg
7%
Sodium, Na
211 mg
14%
Zinc, Zn
0.82 mg
10%
Copper, Cu
0.243 mg
27%
Selenium, Se
7 µg
13%
Manganese, Mn
0.942 mg
52%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| 3/4 cup toasted and chopped macadamia nuts | Nuts · macadamia nuts · raw - 0.75 cup, whole or halves |
| 1 small clove garlic, finely grated | Garlic · raw - 1 clove |
| zest of one medium orange | Orange peel · raw - 70 g |
| 4 squash blossoms, cut into chiffonade | Pumpkin flowers · raw - 4 flower |
| scant 1/2 teaspoon fine grain sea salt, or to taste | Salt · table - 0.5 tsp |
| 4 slices good levain bread, sliced 3/4-inch thick | Bread · Multi-Grain (includes whole-grain) - 4 slice large |
| 4 tablespoons pure virgin coconut oil | Oil · coconut - 4 tbsp |
| 2 ripe avocados, halved, pits removed | Avocados · raw · all commercial varieties - 2 avocado, NS as to Florida or California |
| 4 scallions, slivered | Onions · spring or scallions (includes tops and bulb) · raw - 4 medium (4-1/8" long) |
| extra-virgin olive oil, to drizzle | Oil · olive · salad or cooking - 1 tsp |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
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- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.