El Yucateco Recipe
El Yucateco has a high-calorie, high-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12, Thiamin, Niacin and Folate.
The food contains 65.6g of carbs. The carbohydrate profile of the the food reveals it is high 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 sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 36.6 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.
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. 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 a good source of Vitamin B6 and Vitamin B12.
It gives a good yield of Iron at 5.6 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 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.
Based on the composite nutritive standing El Yucateco has been given a composite ranking of 55, and in moderation.
Calorie Breakdown
| Calories from Protein | 32% | |
| Calories from Fat | 10% | |
| Calories from Carbs | 58% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- High in Niacin
- High in Thiamin
- Very high in Dietary Fiber
- Very high in Iron
Why this is bad for you
- Very high in Cholesterol
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 520 IU | 10.4% | ||
| Vitamin C | 8.9 mg | 14.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.52 mg | 1.7% | ||
| Thiamin | 0.33 mg | 21.8% | ||
| Riboflavin | 0.22 mg | 12.7% | ||
| Niacin | 4.6 mg | 22.9% | ||
| Vitamin B6 | 0.47 mg | 23.5% | ||
| Folate | 202.4 mcg | 50.6% | ||
| Vitamin B12 | 1.7 mcg | 29.1% | ||
| Pantothenic Acid | 1.2 mg | 12.2% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 143 mg | 14.3% | ||
| Iron | 5.6 mg | 31.1% | ||
| Magnesium | 114.4 mg | 28.6% | ||
| Phosphorus | 384 mg | 38.4% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 805.1 mg | 33.5% | ||
| Zinc | 2.9 mg | 19.6% | ||
| Copper | 0.55 mg | 27.7% | ||
| Manganese | 0.86 mg | 43% | ||
| Selenium | 40.5 mcg | 57.9% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 65.6 g | 21.9% | ||
| Dietary Fiber | 16.2 g | 64.8% | ||
| Sugars | 1 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 36.6 g | 73.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.9 g | 7.5% | ||
| Saturated Fat | 1.4 g | 7% | ||
| Monounsaturated Fat | 0.3 g | |||
| Polyunsaturated Fat | 0.7 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 439 Calories from Fat 0
% Daily Value *
Total Fat 4.9 g 7.5%
Saturated Fat 1.4 g 7%
Trans Fat
Cholesterol 180.8 mg 60.3%
Sodium 805.1 mg 33.5%
Total Carbohydrates 65.6 g 21.9%
Dietary Fiber 16.2 g64.8%
Sugars 1 g
Protein 36.6 g 73.2%
Vitamin A 10.4% Vitamin C 14.9%
Calcium 14.3% Iron 31.1%
*Based on a 2000 Calorie diet
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