Black Bean Quesadillas 2 has a very high-calorie, very high-carb, very high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Thiamin, Riboflavin, Niacin and Folate.
The food contains 95.2g of carbs. The carbohydrate profile of the the food reveals it is very high in complex carbs and high 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. With 44.6 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.
Moreover, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's high MUFA and average PUFA.
It a good source of Vitamin B6 and Vitamin B12.
It gives a good yield of Iron at 7 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 very high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high 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 very 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 10, for Black Bean Quesadillas 2, and we advise that this food sparingly.
Calories from Protein | 17% | |
Calories from Fat | 47% | |
Calories from Carbs | 36% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.36 IU | 0.01% | Bottom 30% | Low |
Retinol | 45.5 mcg | |||
Vitamin C | 1.8 mg | 3% | Mid 40% | Average |
Vitamin D | 11.6 IU | 2.9% | Top 30% | High |
Thiamin | 0.36 mg | 24.1% | Top 10% | Very High |
Riboflavin | 0.36 mg | 21.2% | Top 10% | Very High |
Niacin | 1.8 mg | 9% | Mid 40% | Average |
Vitamin B6 | 0.36 mg | 18.1% | Top 10% | Very High |
Folate | 57.4 mcg | 14.4% | Top 30% | High |
Folic Acid | 46.6 mcg | |||
Vitamin B12 | 0.72 mcg | 12% | Top 30% | High |
Pantothenic Acid | 0.36 mg | 3.6% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 0.36 mg | 0.04% | Bottom 30% | Low |
Iron | 2.5 mg | 14% | Top 10% | Very High |
Magnesium | 39.4 mg | 9.8% | Top 30% | High |
Phosphorus | 313.4 mg | 31.3% | Top 10% | Very High |
Potassium | 0.36 mg | 0.01% | Bottom 30% | Low |
Sodium | 1426 mg | 59.4% | Top 10% | Very High |
Zinc | 2.2 mg | 14.4% | Top 10% | Very High |
Copper | 0.36 mg | 18.1% | Top 10% | Very High |
Manganese | 0.36 mg | 18.1% | Top 30% | High |
Selenium | 19.1 mcg | 27.3% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 34.4 g | 11.5% | Top 30% | High |
Dietary Fiber | 3 g | 12.1% | Top 30% | High |
Sugars | 6 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 16.1 g | 32.2% | Top 10% | Very High |
Tryptophan | 0 mg | |||
Threonine | 0.4 mg | |||
Isoleucine | 0.7 mg | |||
Leucine | 0.7 mg | |||
Lysine | 0.7 mg | |||
Methionine | 0.4 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.7 mg | |||
Tyrosine | 0.7 mg | |||
Valine | 0.7 mg | |||
Arginine | 0.4 mg | |||
Histidine | 0.4 mg | |||
Alanine | 0.4 mg | |||
Aspartic Acid | 0.7 mg | |||
Glutamic Acid | 3.6 mg | |||
Glycine | 0.4 mg | |||
Proline | 1.4 mg | |||
Serine | 0.7 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 20.1 g | 31% | Top 30% | High |
Saturated Fat | 11.2 g | 55.8% | Top 10% | Very High |
Monounsaturated Fat | 6.5 g | |||
Polyunsaturated Fat | 1.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 6.1 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 1050 Calories from Fat 502
% Daily Value *
Total Fat 55.8 g 85.8%
Saturated Fat 30.9 g 154.5%
Trans Fat
Cholesterol 149.1 mg 49.7%
Sodium 3950 mg 164.6%
Total Carbohydrates 95.2 g 31.7%
Dietary Fiber 8.4 g33.6%
Sugars 16.7 g
Protein 44.6 g 89.2%
Vitamin A 0% Vitamin C 8.3%
Calcium 0.1% Iron 38.9%
*Based on a 2000 Calorie diet
Per Serving | Calories 186
Protein 8.2 g | Carbs 22.6 g | Fat 7.2 g
Per Serving | Calories 136
Protein 13.6 g | Carbs 6.7 g | Fat 6.1 g
Per Serving | Calories 248
Protein 9 g | Carbs 29.8 g | Fat 10.2 g
Per Serving | Calories 152
Protein 6.1 g | Carbs 18.7 g | Fat 6.2 g
Per Serving | Calories 146
Protein 4.4 g | Carbs 23.7 g | Fat 4.5 g
Per Serving | Calories 193
Protein 17.3 g | Carbs 8.6 g | Fat 9.7 g
Per Serving | Calories 134
Protein 17.5 g | Carbs 1.01 g | Fat 6.2 g
Per Serving | Calories 173
Protein 9 g | Carbs 15.5 g | Fat 8.5 g