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Lentil & Veggie Tostadas - Recipe and Nutrition Facts
88

Lentil & Veggie Tostadas Recipe

Lentil & Veggie Tostadas has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Folate.

The food contains 23.1g 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 14.6 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 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.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has an average density of Sodium, it is suitable 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.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Lentil & Veggie Tostadas has been given a composite ranking of 88, and on a regular basis.

Calorie Breakdown

 Calories from Protein28%
 Calories from Fat29%
 Calories from Carbs44%

Why this is good for you

  • High in Protein
  • Very high in Dietary Fiber
  • Very 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 A113.9 IU2.3%Mid 40%Average
Retinol23.7 mcg
Vitamin C1.7 mg2.9%Mid 40%Average
Vitamin D2.9 IU0.7%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin0.58 mg2.9%Mid 40%Average
Vitamin B60 mg
Folate102.9 mcg25.7%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.58 mg5.8%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium108.7 mg10.9%Top 30%High
Iron1.7 mg9.6%Top 30%High
Magnesium30.6 mg7.7%Top 30%High
Phosphorus151.4 mg15.1%Top 30%High
Potassium223.1 mg6.4%Top 30%High
Sodium236.6 mg9.9%Mid 40%Average
Zinc1.2 mg7.7%Top 30%High
Copper0 mg
Manganese0.58 mg28.9%Top 10%Very High
Selenium3.5 mcg5%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate13.4 g4.5%Mid 40%Average
Dietary Fiber6.4 g25.7%Top 10%Very High
Sugars0.7 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.4 g16.9%Mid 40%Average
Tryptophan0 mg
Threonine0.6 mg
Isoleucine0.6 mg
Leucine0.6 mg
Lysine0.6 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.6 mg
Tyrosine0.6 mg
Valine0.6 mg
Arginine0.6 mg
Histidine0 mg
Alanine0.6 mg
Aspartic Acid0.6 mg
Glutamic Acid1.7 mg
Glycine0 mg
Proline0.6 mg
Serine0.6 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.9 g6%Mid 40%Average
Saturated Fat2.4 g11.8%Mid 40%Average
Monounsaturated Fat1.2 g
Polyunsaturated Fat0 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 212 Calories from Fat 61

% Daily Value *

Total Fat 6.8 g 10.5%

Saturated Fat 4.1 g 20.5%

Trans Fat

Cholesterol 18.8 mg 6.3%

Sodium 409.4 mg 17.1%

Total Carbohydrates 23.1 g 7.7%

Dietary Fiber 11.1 g44.4%

Sugars 1.2 g

Protein 14.6 g 29.2%

Vitamin A 3.9% Vitamin C 5%

Calcium 18.8% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/lentil-veggie-tostadas-128228 Embed Table:

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