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.
Calories from Protein | 15% | |
Calories from Fat | 39% | |
Calories from Carbs | 45% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 8880 IU | 177.6% | ||
Vitamin C | 19.5 mg | 32.5% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.78 mg | 2.6% | ||
Thiamin | 0.2 mg | 13.4% | ||
Riboflavin | 0.07 mg | 4.3% | ||
Niacin | 1.5 mg | 7.4% | ||
Vitamin B6 | 0.26 mg | 13.2% | ||
Folate | 91.6 mcg | 22.9% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.51 mg | 5.1% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 659 mg | 65.9% | ||
Iron | 3.9 mg | 21.4% | ||
Magnesium | 66.8 mg | 16.7% | ||
Phosphorus | 106 mg | 10.6% | ||
Potassium | 543.3 mg | 15.5% | ||
Sodium | 904.4 mg | 37.7% | ||
Zinc | 0.75 mg | 5% | ||
Copper | 0.18 mg | 9.2% | ||
Manganese | 0.47 mg | 23.5% | ||
Selenium | 1.5 mcg | 2.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 77.7 g | 25.9% | ||
Dietary Fiber | 8 g | 32% | ||
Sugars | 0.3 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 26.3 g | 52.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 30 g | 46.2% | ||
Saturated Fat | 13.5 g | 67.5% | ||
Monounsaturated Fat | 6.7 g | |||
Polyunsaturated Fat | 1.8 g |
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
Per 100g | Calories 31
Protein 1.1 g | Carbs 6.1 g | Fat 0.67 g
Per Serving | Calories 220
Protein 6.7 g | Carbs 35.2 g | Fat 7.1 g
Per Serving | Calories 117
Protein 6.2 g | Carbs 22.7 g | Fat 0.9 g
Per Serving | Calories 237
Protein 21.5 g | Carbs 41.3 g | Fat 4.8 g
Per Serving | Calories 129
Protein 3.3 g | Carbs 20.6 g | Fat 5.3 g
Per Serving | Calories 368
Protein 16.2 g | Carbs 64.5 g | Fat 8.2 g
Per Serving | Calories 212
Protein 13.3 g | Carbs 19.8 g | Fat 7.8 g