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J . L G 's Mole De La Olla - Recipe and Nutrition Facts
98

J. L. G. 's Mole De La Olla Recipe

J. L. G. 's Mole De La Olla has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Folate.

The food contains 45.9g 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 10.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low 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 gives a good yield of Iron at 4 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 low density of Sodium, thus making it suitable 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 belongs to Mexican cuisine.

Based on the composite nutritive standing J. L. G. 's Mole De La Olla has been given a composite ranking of 98, and on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat3%
 Calories from Carbs79%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A265.3 IU5.3%Top 30%High
Retinol0 mcg
Vitamin C13.1 mg21.8%Top 30%High
Vitamin D0.3 IU0.08%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.91 mg4.6%Mid 40%Average
Vitamin B60.3 mg15.2%Top 30%High
Folate41 mcg10.3%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.3 mg3%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium23.4 mg2.3%Mid 40%Average
Iron1.2 mg6.8%Mid 40%Average
Magnesium24.6 mg6.2%Top 30%High
Phosphorus66.3 mg6.6%Mid 40%Average
Potassium0.3 mg0.01%Bottom 30%Low
Sodium5.5 mg0.2%Bottom 10%Very Low
Zinc0.3 mg2%Mid 40%Average
Copper0 mg
Manganese0.3 mg15.2%Top 30%High
Selenium0.91 mcg1.3%Bottom 30%Low

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate14 g4.7%Mid 40%Average
Dietary Fiber3.1 g12.4%Top 30%High
Sugars1.5 g
Glucose0.6 mg
Fructose0.6 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.1 g6.3%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0.3 mg
Arginine0.3 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.3 mg
Glutamic Acid0.6 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.27 g0.42%Bottom 10%Very Low
Saturated Fat0.03 g0.15%Bottom 10%Very Low
Monounsaturated Fat0 g
Polyunsaturated Fat0 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash0.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 222 Calories from Fat 8

% Daily Value *

Total Fat 0.9 g 1.4%

Saturated Fat 0.1 g 0.5%

Trans Fat

Cholesterol 0 mg

Sodium 18.2 mg 0.8%

Total Carbohydrates 45.9 g 15.3%

Dietary Fiber 10.2 g40.8%

Sugars 4.8 g

Protein 10.3 g 20.6%

Vitamin A 17.5% Vitamin C 71.7%

Calcium 7.7% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/j-l-g-s-mole-de-la-olla-148171 Embed Table:

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