Mexican Casserole 11 Recipe
Mexican Casserole 11 has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Vitamin C and Niacin.
The food contains 22.8g 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 29.5 gms of protein, it is very 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 a good source of Vitamin B6 and Vitamin B12.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 gives a good yield of Iron at 6 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high 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.
Based on the composite nutritive standing Mexican Casserole 11 has been given a composite ranking of 71, and in moderation.
Calorie Breakdown
| Calories from Protein | 30% | |
| Calories from Fat | 47% | |
| Calories from Carbs | 23% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- High in Niacin
- High in Vitamin C
- High in Dietary Fiber
- Very high in Iron
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.31 IU | 0.01% | Bottom 30% | Low |
| Retinol | 3.1 mcg | |||
| Vitamin C | 5.3 mg | 8.9% | Mid 40% | Average |
| Vitamin D | 1.6 IU | 0.4% | Mid 40% | Average |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.9 mg | 9.4% | Mid 40% | Average |
| Vitamin B6 | 0.31 mg | 15.6% | Top 30% | High |
| Folate | 8.8 mcg | 2.2% | Bottom 30% | Low |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.94 mcg | 15.6% | Top 10% | Very High |
| Pantothenic Acid | 0.31 mg | 3.1% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 35.6 mg | 3.6% | Mid 40% | Average |
| Iron | 1.9 mg | 10.4% | Top 30% | High |
| Magnesium | 27.5 mg | 6.9% | Top 30% | High |
| Phosphorus | 119.4 mg | 11.9% | Mid 40% | Average |
| Potassium | 302.5 mg | 8.6% | Top 30% | High |
| Sodium | 258.6 mg | 10.8% | Mid 40% | Average |
| Zinc | 1.9 mg | 12.5% | Top 10% | Very High |
| Copper | 0 mg | |||
| Manganese | 0 mg | |||
| Selenium | 8.4 mcg | 12.1% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 7.1 g | 2.4% | Mid 40% | Average |
| Dietary Fiber | 2.2 g | 8.6% | Top 30% | High |
| Sugars | 0.9 g | |||
| Glucose | 0.3 mg | |||
| Fructose | 0.3 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 9.2 g | 18.4% | Top 30% | High |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.6 mg | |||
| Methionine | 0.3 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0.3 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0.6 mg | |||
| Histidine | 0.3 mg | |||
| Alanine | 0.6 mg | |||
| Aspartic Acid | 0.9 mg | |||
| Glutamic Acid | 1.6 mg | |||
| Glycine | 0.6 mg | |||
| Proline | 0 mg | |||
| Serine | 0.3 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 6.3 g | 9.8% | Mid 40% | Average |
| Saturated Fat | 2.6 g | 12.8% | Mid 40% | Average |
| Monounsaturated Fat | 2.8 g | |||
| Polyunsaturated Fat | 0.6 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 3.1 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 394 Calories from Fat 182
% Daily Value *
Total Fat 20.3 g 31.2%
Saturated Fat 8.2 g 41%
Trans Fat
Cholesterol 90.7 mg 30.2%
Sodium 827.5 mg 34.5%
Total Carbohydrates 22.8 g 7.6%
Dietary Fiber 6.9 g27.6%
Sugars 2.8 g
Protein 29.5 g 59%
Vitamin A 0% Vitamin C 28.3%
Calcium 11.4% Iron 33.3%
*Based on a 2000 Calorie diet
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