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Lettuce Wraps With Quinoa , Black Beans and Avocado - Recipe and Nutrition Facts
96

Lettuce Wraps With Quinoa, Black Beans, and Avocado Recipe

Lettuce Wraps With Quinoa, Black Beans, and Avocado has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin B6, Vitamin C and Folate.

The food contains 48.3g 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 11.9 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 average MUFA and low PUFA.

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 an average density of Sodium, thus making it suitable for a 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 96, for Lettuce Wraps With Quinoa, Black Beans, and Avocado, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein14%
 Calories from Fat28%
 Calories from Carbs58%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • Very high in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.41 IU0.01%Bottom 30%Low
Retinol0 mcg
Vitamin C18.7 mg31.2%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.81 mg4.1%Mid 40%Average
Vitamin B60.41 mg20.3%Top 10%Very High
Folate79.7 mcg19.9%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.41 mg4.1%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium24.8 mg2.5%Mid 40%Average
Iron1.2 mg6.8%Mid 40%Average
Magnesium56.9 mg14.2%Top 10%Very High
Phosphorus125.2 mg12.5%Mid 40%Average
Potassium367.5 mg10.5%Top 10%Very High
Sodium161.2 mg6.7%Mid 40%Average
Zinc0.81 mg5.4%Mid 40%Average
Copper0.41 mg20.3%Top 10%Very High
Manganese0.41 mg20.3%Top 30%High
Selenium2 mcg2.9%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate19.6 g6.5%Mid 40%Average
Dietary Fiber4.7 g18.9%Top 10%Very High
Sugars1.8 g
Glucose0.4 mg
Fructose0.4 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein4.8 g9.7%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.4 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.4 mg
Tyrosine0 mg
Valine0 mg
Arginine0.4 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.4 mg
Glutamic Acid0.8 mg
Glycine0 mg
Proline0.4 mg
Serine0.4 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.2 g6.4%Mid 40%Average
Saturated Fat0.57 g2.8%Bottom 30%Low
Monounsaturated Fat2.4 g
Polyunsaturated Fat0.8 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 322 Calories from Fat 93

% Daily Value *

Total Fat 10.3 g 15.8%

Saturated Fat 1.4 g 7%

Trans Fat

Cholesterol 0 mg

Sodium 396.5 mg 16.5%

Total Carbohydrates 48.3 g 16.1%

Dietary Fiber 11.6 g46.4%

Sugars 4.4 g

Protein 11.9 g 23.8%

Vitamin A 0% Vitamin C 76.7%

Calcium 6.1% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/lettuce-wraps-with-quinoa-black-beans-and-avocado-485988 Embed Table:

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