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Black Bean Corn Quesadillas - Recipe and Nutrition Facts
58

Black Bean Corn Quesadillas Recipe

Black Bean Corn Quesadillas has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Calcium and Folate.

The food contains 52.3g 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. With 15.2 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 high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.

It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

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 58, for Black Bean Corn Quesadillas, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat34%
 Calories from Carbs51%

Why this is good for you

  • Very high in Protein
  • High in Dietary Fiber

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A185.8 IU3.7%Top 30%High
Retinol40.1 mcg
Vitamin C1.2 mg2.1%Mid 40%Average
Vitamin D4.3 IU1.1%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.9 mg9.3%Mid 40%Average
Vitamin B60 mg
Folate81.5 mcg20.4%Top 10%Very High
Folic Acid32.1 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium153.1 mg15.3%Top 10%Very High
Iron1.9 mg10.3%Top 30%High
Magnesium32.7 mg8.2%Top 30%High
Phosphorus150 mg15%Top 30%High
Potassium207.4 mg5.9%Mid 40%Average
Sodium336.9 mg14%Top 30%High
Zinc1.2 mg8.2%Top 30%High
Copper0 mg
Manganese0.62 mg30.9%Top 10%Very High
Selenium9.9 mcg14.1%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate32.3 g10.8%Top 30%High
Dietary Fiber4.1 g16.5%Top 10%Very High
Starch0 g
Sugars2 g
Sucrose1.2 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.4 g18.8%Top 30%High
Tryptophan0 mg
Threonine0.6 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine0.6 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0.6 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0 mg
Alanine0.6 mg
Aspartic Acid0.6 mg
Glutamic Acid2.5 mg
Glycine0 mg
Proline0.6 mg
Serine0.6 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.5 g14.6%Mid 40%Average
Saturated Fat4.4 g22.2%Mid 40%Average
Monounsaturated Fat3.7 g
Polyunsaturated Fat1.2 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water51.2 g
Ash1.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 400 Calories from Fat 138

% Daily Value *

Total Fat 15.4 g 23.7%

Saturated Fat 7.2 g 36%

Trans Fat

Cholesterol 26.4 mg 8.8%

Sodium 545.7 mg 22.7%

Total Carbohydrates 52.3 g 17.4%

Dietary Fiber 6.7 g26.8%

Sugars 3.2 g

Protein 15.2 g 30.4%

Vitamin A 6% Vitamin C 3.3%

Calcium 24.8% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/black-bean-corn-quesadillas-489073 Embed Table:

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