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Turkey Flautas - Recipe and Nutrition Facts
44

Turkey Flautas Recipe

Turkey Flautas has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Calcium.

The food contains 29g 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 16.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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 Turkey Flautas has been given a composite ranking of 44, and in moderation.

Calorie Breakdown

 Calories from Protein23%
 Calories from Fat36%
 Calories from Carbs41%

Why this is good for you

  • Very high in Protein
  • High in Calcium

Why this is bad for you

  • High in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietHIGH

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A129.6 IU2.6%Mid 40%Average
Retinol31.3 mcg
Vitamin C0 mg
Vitamin D5.2 IU1.3%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin2.6 mg13%Top 30%High
Vitamin B60 mg
Folate54.8 mcg13.7%Top 30%High
Folic Acid45.2 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium193 mg19.3%Top 10%Very High
Iron2.6 mg14.5%Top 10%Very High
Magnesium21.7 mg5.4%Mid 40%Average
Phosphorus178.3 mg17.8%Top 30%High
Potassium154.8 mg4.4%Mid 40%Average
Sodium412.2 mg17.2%Top 30%High
Zinc1.7 mg11.6%Top 30%High
Copper0 mg
Manganese0 mg
Selenium20.9 mcg29.8%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate25.2 g8.4%Top 30%High
Dietary Fiber1.5 g5.9%Mid 40%Average
Sugars1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein14 g28%Top 30%High
Tryptophan0 mg
Threonine0.9 mg
Isoleucine0.9 mg
Leucine0.9 mg
Lysine0.9 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.9 mg
Tyrosine0.9 mg
Valine0.9 mg
Arginine0.9 mg
Histidine0 mg
Alanine0.9 mg
Aspartic Acid0.9 mg
Glutamic Acid3.5 mg
Glycine0.9 mg
Proline0.9 mg
Serine0.9 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.7 g15%Mid 40%Average
Saturated Fat4.3 g21.7%Mid 40%Average
Monounsaturated Fat3.5 g
Polyunsaturated Fat0.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 286 Calories from Fat 101

% Daily Value *

Total Fat 11.2 g 17.2%

Saturated Fat 5 g 25%

Trans Fat

Cholesterol 34.4 mg 11.5%

Sodium 474 mg 19.8%

Total Carbohydrates 29 g 9.7%

Dietary Fiber 1.7 g6.8%

Sugars 1.1 g

Protein 16.1 g 32.2%

Vitamin A 3% Vitamin C

Calcium 22.2% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/turkey-flautas-340796 Embed Table:

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