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Black Bean Enchilada Casserole - Recipe and Nutrition Facts
83

Black Bean Enchilada Casserole Recipe

Black Bean Enchilada Casserole 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 B6, Vitamin C, Thiamin, Riboflavin and Niacin.

The food contains 89.7g of carbs. The carbohydrate profile of the the food reveals it is very high in complex carbs and average 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 27 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.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average 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 8.42 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 low density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. 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.

Based on the composite nutritive standing Black Bean Enchilada Casserole has been given a composite ranking of 83, and on a regular basis.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat30%
 Calories from Carbs54%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • High in Riboflavin

Why this is bad for you

  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3360 IU67.2%
Vitamin C47.5 mg79.2%
Vitamin D0 IU
Vitamin E0.28 mg0.93%
Thiamin0.46 mg30.6%
Riboflavin0.4 mg23.3%
Niacin8.3 mg41.5%
Vitamin B61.2 mg58.1%
Folate60.8 mcg15.2%
Vitamin B120.31 mcg5.2%
Pantothenic Acid2 mg19.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium518 mg51.8%
Iron8.4 mg46.8%
Magnesium176.4 mg44.1%
Phosphorus649 mg64.9%
Potassium2 mg0.1%
Sodium2 mg0.1%
Zinc3.2 mg21.6%
Copper0.8 mg39.9%
Manganese1.7 mg83.6%
Selenium8.7 mcg12.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate89.7 g29.9%
Dietary Fiber12.7 g50.8%
Sugars7.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein27 g54%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat21.8 g33.5%
Saturated Fat6.4 g32%
Monounsaturated Fat6 g
Polyunsaturated Fat7.2 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 649 Calories from Fat 0

% Daily Value *

Total Fat 21.8 g 33.5%

Saturated Fat 6.4 g 32%

Trans Fat

Cholesterol 25.7 mg 8.6%

Sodium 2 mg 0.1%

Total Carbohydrates 89.7 g 29.9%

Dietary Fiber 12.7 g50.8%

Sugars 7.7 g

Protein 27 g 54%

Vitamin A 67.2% Vitamin C 79.2%

Calcium 51.8% Iron 46.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=37241 Embed Table:

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