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Tex-Mex Corn Squares - Recipe and Nutrition Facts
68

Tex-Mex Corn Squares Recipe

Tex-Mex Corn Squares has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium and Folate.

The food contains 45.2g of carbs. The carbohydrate profile of the the food reveals it is low 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 16.7 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 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 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 68, for Tex-Mex Corn Squares, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat28%
 Calories from Carbs52%

Why this is good for you

  • Very high in Protein
  • Very high in Dietary Fiber

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A300.9 IU6%Top 30%High
Retinol34.3 mcg
Vitamin C1.4 mg2.3%Mid 40%Average
Vitamin D3.3 IU0.8%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.94 mg4.7%Mid 40%Average
Vitamin B60 mg
Folate59.2 mcg14.8%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium113.6 mg11.4%Top 30%High
Iron1.4 mg7.8%Top 30%High
Magnesium46 mg11.5%Top 10%Very High
Phosphorus156.3 mg15.6%Top 30%High
Potassium255.4 mg7.3%Top 30%High
Sodium365.7 mg15.2%Top 30%High
Zinc0.94 mg6.3%Top 30%High
Copper0 mg
Manganese0.47 mg23.5%Top 30%High
Selenium4.2 mcg6%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate21.2 g7.1%Mid 40%Average
Dietary Fiber4.4 g17.5%Top 10%Very High
Starch0.5 g
Sugars1.5 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.8 g15.7%Mid 40%Average
Tryptophan0 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.5 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0.5 mg
Valine0.5 mg
Arginine0.5 mg
Histidine0 mg
Alanine0.5 mg
Aspartic Acid0.5 mg
Glutamic Acid1.4 mg
Glycine0 mg
Proline0 mg
Serine0.5 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat5.1 g7.8%Mid 40%Average
Saturated Fat2.9 g14.6%Mid 40%Average
Monounsaturated Fat1.4 g
Polyunsaturated Fat0.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water64.3 g
Ash1.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 331 Calories from Fat 98

% Daily Value *

Total Fat 10.8 g 16.6%

Saturated Fat 6.2 g 31%

Trans Fat

Cholesterol 29.6 mg 9.9%

Sodium 779 mg 32.5%

Total Carbohydrates 45.2 g 15.1%

Dietary Fiber 9.3 g37.2%

Sugars 3.3 g

Protein 16.7 g 33.4%

Vitamin A 12.8% Vitamin C 5%

Calcium 24.2% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/tex-mex-corn-squares-86428 Embed Table:

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