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.
Calories from Protein | 18% | |
Calories from Fat | 31% | |
Calories from Carbs | 51% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 4.9 IU | 0.1% | Mid 40% | Average |
Retinol | 20.5 mcg | |||
Vitamin C | 9.7 mg | 16.2% | Top 30% | High |
Vitamin D | 2.7 IU | 0.7% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 1.1 mg | 5.4% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 53.5 mcg | 13.4% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.54 mcg | 9% | Top 30% | High |
Pantothenic Acid | 0.54 mg | 5.4% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 110.3 mg | 11% | Top 30% | High |
Iron | 1.1 mg | 6% | Mid 40% | Average |
Magnesium | 44.3 mg | 11.1% | Top 10% | Very High |
Phosphorus | 125.9 mg | 12.6% | Mid 40% | Average |
Potassium | 270.3 mg | 7.7% | Top 30% | High |
Sodium | 184.3 mg | 7.7% | Mid 40% | Average |
Zinc | 1.1 mg | 7.2% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.54 mg | 27% | Top 30% | High |
Selenium | 3.2 mcg | 4.6% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 14.6 g | 4.9% | Mid 40% | Average |
Dietary Fiber | 3.1 g | 12.3% | Top 30% | High |
Sugars | 1.6 g | |||
Glucose | 0.5 mg | |||
Fructose | 0.5 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.2 g | 10.5% | Mid 40% | Average |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0.5 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 1.1 mg | |||
Glycine | 0 mg | |||
Proline | 0.5 mg | |||
Serine | 0.5 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 3.9 g | 6.1% | Mid 40% | Average |
Saturated Fat | 2.4 g | 12.2% | Mid 40% | Average |
Monounsaturated Fat | 0.5 g | |||
Polyunsaturated Fat | 0 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 1.6 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 229
Protein 7 g | Carbs 40.3 g | Fat 5.8 g
Per Serving | Calories 112
Protein 5.8 g | Carbs 17.8 g | Fat 2.3 g
Per Serving | Calories 130
Protein 8.7 g | Carbs 17.6 g | Fat 4 g
Per Serving | Calories 177
Protein 5.6 g | Carbs 26.6 g | Fat 5.6 g
Per Serving | Calories 145
Protein 9 g | Carbs 10.3 g | Fat 7.8 g
Per Serving | Calories 224
Protein 10.4 g | Carbs 3.1 g | Fat 19 g
Per Serving | Calories 79
Protein 5 g | Carbs 8.3 g | Fat 3.3 g
Per Serving | Calories 206
Protein 13 g | Carbs 2.77 g | Fat 15.6 g