Beef and Bean Enchilada Casserole Recipe
Beef and Bean Enchilada Casserole has a high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Calcium, Vitamin A, Thiamin, Niacin and Folate.
The food contains 41.2g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 26.8 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. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, 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 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 Beef and Bean Enchilada Casserole has been given a composite ranking of 69, and in moderation.
Calorie Breakdown
| Calories from Protein | 22% | |
| Calories from Fat | 44% | |
| Calories from Carbs | 34% |
Why this is good for you
- Very high in Protein
- High in Niacin
- High in Vitamin A
- High in Thiamin
- High in Dietary Fiber
- Very high in Calcium
Why this is bad for you
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 1425 IU | 28.5% | ||
| Vitamin C | 1.6 mg | 2.6% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.54 mg | 1.8% | ||
| Thiamin | 0.37 mg | 24.5% | ||
| Riboflavin | 0.32 mg | 18.7% | ||
| Niacin | 4.4 mg | 22.2% | ||
| Vitamin B6 | 0.21 mg | 10.6% | ||
| Folate | 111.6 mcg | 27.9% | ||
| Vitamin B12 | 1.2 mcg | 19.4% | ||
| Pantothenic Acid | 0.6 mg | 6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 469 mg | 46.9% | ||
| Iron | 3.5 mg | 19.3% | ||
| Magnesium | 48.8 mg | 12.2% | ||
| Phosphorus | 202 mg | 20.2% | ||
| Potassium | 407.4 mg | 11.6% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 3.1 mg | 20.7% | ||
| Copper | 0.39 mg | 19.3% | ||
| Manganese | 0.42 mg | 20.8% | ||
| Selenium | 19.1 mcg | 27.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 41.2 g | 13.7% | ||
| Dietary Fiber | 7.2 g | 28.8% | ||
| Sugars | 1.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 26.8 g | 53.6% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 23.6 g | 36.3% | ||
| Saturated Fat | 8.2 g | 41% | ||
| Monounsaturated Fat | 5.9 g | |||
| Polyunsaturated Fat | 1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 474 Calories from Fat 0
% Daily Value *
Total Fat 23.6 g 36.3%
Saturated Fat 8.2 g 41%
Trans Fat
Cholesterol 59 mg 19.7%
Sodium 1 mg 0%
Total Carbohydrates 41.2 g 13.7%
Dietary Fiber 7.2 g28.8%
Sugars 1.5 g
Protein 26.8 g 53.6%
Vitamin A 28.5% Vitamin C 2.6%
Calcium 46.9% Iron 19.3%
*Based on a 2000 Calorie diet
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