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Bean , Cheese and Corn Enchiladas - Recipe and Nutrition Facts
57

Bean, Cheese, and Corn Enchiladas Recipe

Bean, Cheese, and Corn Enchiladas has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium.

The food contains 28.7g 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 15.6 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 an average 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 57, for Bean, Cheese, and Corn Enchiladas, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat42%
 Calories from Carbs37%

Why this is good for you

  • Very high in Protein
  • High in Dietary Fiber
  • Very high in Calcium

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 A345.1 IU6.9%Top 30%High
Retinol35 mcg
Vitamin C5.3 mg8.9%Mid 40%Average
Vitamin D3.9 IU1%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.49 mg2.4%Mid 40%Average
Vitamin B60 mg
Folate18 mcg4.5%Mid 40%Average
Folic Acid6.8 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium158.3 mg15.8%Top 10%Very High
Iron0.97 mg5.4%Mid 40%Average
Magnesium23.8 mg5.9%Mid 40%Average
Phosphorus140.8 mg14.1%Top 30%High
Potassium181.1 mg5.2%Mid 40%Average
Sodium408.4 mg17%Top 30%High
Zinc0.97 mg6.5%Top 30%High
Copper0 mg
Manganese0 mg
Selenium6.8 mcg9.7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate13.9 g4.6%Mid 40%Average
Dietary Fiber2.7 g10.7%Top 30%High
Sugars1 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.6 g15.1%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 Acid1.5 mg
Glycine0 mg
Proline0.5 mg
Serine0.5 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7 g10.8%Mid 40%Average
Saturated Fat3.8 g18.9%Mid 40%Average
Monounsaturated Fat1.9 g
Polyunsaturated Fat0.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 304 Calories from Fat 131

% Daily Value *

Total Fat 14.5 g 22.3%

Saturated Fat 7.8 g 39%

Trans Fat

Cholesterol 39.5 mg 13.2%

Sodium 841.3 mg 35.1%

Total Carbohydrates 28.7 g 9.6%

Dietary Fiber 5.5 g22%

Sugars 2 g

Protein 15.6 g 31.2%

Vitamin A 14.2% Vitamin C 18.3%

Calcium 32.6% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/bean-cheese-and-corn-enchiladas-176116 Embed Table:

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