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Butternut Squash and Black Bean Tortillas - Recipe and Nutrition Facts
77

Butternut Squash and Black Bean Tortillas Recipe

Butternut Squash and Black Bean Tortillas has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Calcium, Vitamin C and Folate.

The food contains 27g of carbs. The carbohydrate profile of the the food reveals it is average 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. With 9.7 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA.

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 has an average 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.

Based on the composite nutritive standing Butternut Squash and Black Bean Tortillas has been given a composite ranking of 77, and in moderation.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat31%
 Calories from Carbs51%

Why this is good for you

  • High in Vitamin C
  • High in Dietary Fiber
  • High in Calcium
  • High in Folate

Why this is bad for you

  • High in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietAVERAGE

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A4.9 IU0.1%Mid 40%Average
Retinol20.5 mcg
Vitamin C9.7 mg16.2%Top 30%High
Vitamin D2.7 IU0.7%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.1 mg5.4%Mid 40%Average
Vitamin B60 mg
Folate53.5 mcg13.4%Top 30%High
Folic Acid0 mcg
Vitamin B120.54 mcg9%Top 30%High
Pantothenic Acid0.54 mg5.4%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium110.3 mg11%Top 30%High
Iron1.1 mg6%Mid 40%Average
Magnesium44.3 mg11.1%Top 10%Very High
Phosphorus125.9 mg12.6%Mid 40%Average
Potassium270.3 mg7.7%Top 30%High
Sodium184.3 mg7.7%Mid 40%Average
Zinc1.1 mg7.2%Top 30%High
Copper0 mg
Manganese0.54 mg27%Top 30%High
Selenium3.2 mcg4.6%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate14.6 g4.9%Mid 40%Average
Dietary Fiber3.1 g12.3%Top 30%High
Sugars1.6 g
Glucose0.5 mg
Fructose0.5 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.2 g10.5%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.5 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0.5 mg
Arginine0.5 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.5 mg
Glutamic Acid1.1 mg
Glycine0 mg
Proline0.5 mg
Serine0.5 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.9 g6.1%Mid 40%Average
Saturated Fat2.4 g12.2%Mid 40%Average
Monounsaturated Fat0.5 g
Polyunsaturated Fat0 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 207 Calories from Fat 66

% Daily Value *

Total Fat 7.3 g 11.2%

Saturated Fat 4.5 g 22.5%

Trans Fat

Cholesterol 26.7 mg 8.9%

Sodium 341 mg 14.2%

Total Carbohydrates 27 g 9%

Dietary Fiber 5.7 g22.8%

Sugars 3 g

Protein 9.7 g 19.4%

Vitamin A 0.2% Vitamin C 30%

Calcium 20.4% Iron 11.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/butternut-squash-and-black-bean-tortillas-487936 Embed Table:

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