Black Bean and Corn Flautas Recipe
Black Bean and Corn Flautas has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Vitamin C, Thiamin and Folate.
The food contains 55.4g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 14 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Mexican cuisine.
Based on the composite nutritive standing Black Bean and Corn Flautas has been given a composite ranking of 88, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 18% | |
| Calories from Fat | 12% | |
| Calories from Carbs | 70% |
Why this is good for you
- High in Protein
- High in Vitamin C
- High in Thiamin
- Very low in Cholesterol
- Low in Saturated Fat
- Very high in Dietary Fiber
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 830 IU | 16.6% | ||
| Vitamin C | 15.6 mg | 26% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.82 mg | 2.7% | ||
| Thiamin | 0.32 mg | 21.6% | ||
| Riboflavin | 0.15 mg | 8.8% | ||
| Niacin | 2.3 mg | 11.4% | ||
| Vitamin B6 | 0.38 mg | 19% | ||
| Folate | 156.8 mcg | 39.2% | ||
| Vitamin B12 | 0.03 mcg | 0.5% | ||
| Pantothenic Acid | 0.47 mg | 4.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 125 mg | 12.5% | ||
| Iron | 3.6 mg | 20% | ||
| Magnesium | 118.4 mg | 29.6% | ||
| Phosphorus | 358 mg | 35.8% | ||
| Potassium | 693 mg | 19.8% | ||
| Sodium | 445.4 mg | 18.6% | ||
| Zinc | 2.1 mg | 14.3% | ||
| Copper | 0.57 mg | 28.4% | ||
| Manganese | 0.73 mg | 36.6% | ||
| Selenium | 5.8 mcg | 8.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 55.4 g | 18.5% | ||
| Dietary Fiber | 13.3 g | 53.2% | ||
| Sugars | 1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 14 g | 28% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.3 g | 6.6% | ||
| Saturated Fat | 0.9 g | 4.5% | ||
| Monounsaturated Fat | 1.7 g | |||
| Polyunsaturated Fat | 1.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 302 Calories from Fat 0
% Daily Value *
Total Fat 4.3 g 6.6%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 1.2 mg 0.4%
Sodium 445.4 mg 18.6%
Total Carbohydrates 55.4 g 18.5%
Dietary Fiber 13.3 g53.2%
Sugars 1 g
Protein 14 g 28%
Vitamin A 16.6% Vitamin C 26%
Calcium 12.5% Iron 20%
*Based on a 2000 Calorie diet
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