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Chilaquiles el rancho merlita - Recipe and Nutrition Facts
12

Chilaquiles el rancho merlita Recipe

Chilaquiles el rancho merlita has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium and Riboflavin.

The food contains 15.2g of carbs. The carbohydrate profile of the the food reveals it is low 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 22.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and low 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".

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 12, for Chilaquiles el rancho merlita, and we advise that this food sparingly.

Calorie Breakdown

 Calories from Protein31%
 Calories from Fat48%
 Calories from Carbs21%

Why this is good for you

  • Very high in Protein
  • High in Riboflavin
  • Very high in Calcium

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A695 IU13.9%
Vitamin C1.9 mg3.1%
Vitamin D56 IU14%
Vitamin E0.22 mg0.73%
Thiamin0.06 mg3.7%
Riboflavin0.43 mg25.4%
Niacin0.54 mg2.7%
Vitamin B60.21 mg10.7%
Folate41.2 mcg10.3%
Vitamin B121.2 mcg19.8%
Pantothenic Acid0.38 mg3.8%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium318 mg31.8%
Iron1.4 mg7.7%
Magnesium32.8 mg8.2%
Phosphorus433 mg43.3%
Potassium252 mg7.2%
Sodium519.2 mg21.6%
Zinc2.2 mg14.4%
Copper0.07 mg3.5%
Manganese0.09 mg4.6%
Selenium11.3 mcg16.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate15.2 g5.1%
Dietary Fiber1.7 g6.8%
Sugars1.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein22.8 g45.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.7 g24.2%
Saturated Fat8 g40%
Monounsaturated Fat5 g
Polyunsaturated Fat1.7 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 293 Calories from Fat 0

% Daily Value *

Total Fat 15.7 g 24.2%

Saturated Fat 8 g 40%

Trans Fat

Cholesterol 217.3 mg 72.4%

Sodium 519.2 mg 21.6%

Total Carbohydrates 15.2 g 5.1%

Dietary Fiber 1.7 g6.8%

Sugars 1.7 g

Protein 22.8 g 45.6%

Vitamin A 13.9% Vitamin C 3.1%

Calcium 31.8% Iron 7.7%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2209607 Embed Table:

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