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Black Bean and Tortilla Bake - Recipe and Nutrition Facts
75

Black Bean and Tortilla Bake Recipe

Black Bean and Tortilla Bake has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin C.

The food contains 30g of carbs. The carbohydrate profile of the the food reveals it is average 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 6.5 gms of protein, it is average 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.

It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

It belongs to Mexican cuisine. Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 75, for Black Bean and Tortilla Bake, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat24%
 Calories from Carbs63%

Why this is good for you

  • Very high in Vitamin C
  • Very low in Cholesterol
  • High in Dietary Fiber

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A600 IU12%
Vitamin C24.3 mg40.5%
Vitamin D0.8 IU0.2%
Vitamin E0.5 mg1.7%
Thiamin0.1 mg6.8%
Riboflavin0.06 mg3.5%
Niacin0.48 mg2.4%
Vitamin B60.14 mg7.1%
Folate52 mcg13%
Vitamin B120.05 mcg0.9%
Pantothenic Acid0.17 mg1.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium97 mg9.7%
Iron1.8 mg9.9%
Magnesium29.6 mg7.4%
Phosphorus92 mg9.2%
Potassium240 mg6.9%
Sodium540 mg22.5%
Zinc0.66 mg4.4%
Copper0.16 mg8.1%
Manganese0.23 mg11.7%
Selenium1.7 mcg2.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate30 g10%
Dietary Fiber6.4 g25.6%
Sugars3.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.5 g13%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5 g7.7%
Saturated Fat1.9 g9.5%
Monounsaturated Fat2.1 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 190 Calories from Fat 0

% Daily Value *

Total Fat 5 g 7.7%

Saturated Fat 1.9 g 9.5%

Trans Fat

Cholesterol 6.6 mg 2.2%

Sodium 540 mg 22.5%

Total Carbohydrates 30 g 10%

Dietary Fiber 6.4 g25.6%

Sugars 3.8 g

Protein 6.5 g 13%

Vitamin A 12% Vitamin C 40.5%

Calcium 9.7% Iron 9.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2004423 Embed Table:

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