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.
Calories from Protein | 16% | |
Calories from Fat | 30% | |
Calories from Carbs | 54% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 3360 IU | 67.2% | ||
Vitamin C | 47.5 mg | 79.2% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.28 mg | 0.93% | ||
Thiamin | 0.46 mg | 30.6% | ||
Riboflavin | 0.4 mg | 23.3% | ||
Niacin | 8.3 mg | 41.5% | ||
Vitamin B6 | 1.2 mg | 58.1% | ||
Folate | 60.8 mcg | 15.2% | ||
Vitamin B12 | 0.31 mcg | 5.2% | ||
Pantothenic Acid | 2 mg | 19.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 518 mg | 51.8% | ||
Iron | 8.4 mg | 46.8% | ||
Magnesium | 176.4 mg | 44.1% | ||
Phosphorus | 649 mg | 64.9% | ||
Potassium | 2 mg | 0.1% | ||
Sodium | 2 mg | 0.1% | ||
Zinc | 3.2 mg | 21.6% | ||
Copper | 0.8 mg | 39.9% | ||
Manganese | 1.7 mg | 83.6% | ||
Selenium | 8.7 mcg | 12.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 89.7 g | 29.9% | ||
Dietary Fiber | 12.7 g | 50.8% | ||
Sugars | 7.7 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 27 g | 54% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 21.8 g | 33.5% | ||
Saturated Fat | 6.4 g | 32% | ||
Monounsaturated Fat | 6 g | |||
Polyunsaturated Fat | 7.2 g |
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
Per Serving | Calories 209
Protein 10.8 g | Carbs 27.4 g | Fat 6.1 g
Per Serving | Calories 448
Protein 20.8 g | Carbs 59.6 g | Fat 15 g
Per Serving | Calories 230
Protein 8.7 g | Carbs 45 g | Fat 3.1 g
Per Serving | Calories 344
Protein 14.7 g | Carbs 50.6 g | Fat 9.3 g
Per Serving | Calories 262
Protein 12.7 g | Carbs 37.9 g | Fat 7.9 g
Per Serving | Calories 153
Protein 6.1 g | Carbs 36.6 g | Fat 1 g
Per Serving | Calories 344
Protein 16.2 g | Carbs 49.4 g | Fat 11.3 g
Per Serving | Calories 338
Protein 17.6 g | Carbs 56.9 g | Fat 5.6 g