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Black bean& butternut squash quesadillas - Recipe and Nutrition Facts
65

Black bean& butternut squash quesadillas Recipe

Black bean& butternut squash quesadillas has a very high-calorie, very high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin C and Folate.

The food contains 77.7g of carbs. The carbohydrate profile of the the food reveals it is very high 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 26.3 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".

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 3.85 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. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

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 65, for Black bean& butternut squash quesadillas, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat39%
 Calories from Carbs45%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Dietary Fiber
  • Very high in Calcium
  • High in Iron

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A8880 IU177.6%
Vitamin C19.5 mg32.5%
Vitamin D0 IU
Vitamin E0.78 mg2.6%
Thiamin0.2 mg13.4%
Riboflavin0.07 mg4.3%
Niacin1.5 mg7.4%
Vitamin B60.26 mg13.2%
Folate91.6 mcg22.9%
Vitamin B120 mcg
Pantothenic Acid0.51 mg5.1%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium659 mg65.9%
Iron3.9 mg21.4%
Magnesium66.8 mg16.7%
Phosphorus106 mg10.6%
Potassium543.3 mg15.5%
Sodium904.4 mg37.7%
Zinc0.75 mg5%
Copper0.18 mg9.2%
Manganese0.47 mg23.5%
Selenium1.5 mcg2.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate77.7 g25.9%
Dietary Fiber8 g32%
Sugars0.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein26.3 g52.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat30 g46.2%
Saturated Fat13.5 g67.5%
Monounsaturated Fat6.7 g
Polyunsaturated Fat1.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 675 Calories from Fat 0

% Daily Value *

Total Fat 30 g 46.2%

Saturated Fat 13.5 g 67.5%

Trans Fat

Cholesterol 50 mg 16.7%

Sodium 904.4 mg 37.7%

Total Carbohydrates 77.7 g 25.9%

Dietary Fiber 8 g32%

Sugars 0.3 g

Protein 26.3 g 52.6%

Vitamin A 177.6% Vitamin C 32.5%

Calcium 65.9% Iron 21.4%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=533554 Embed Table:

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