Mexican Bean Casserole 1 has a very high-calorie, high-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Riboflavin, Niacin and Folate.
The food contains 53.4g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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 44.4 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.
Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and average 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 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. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Mexican cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Mexican Bean Casserole 1 has been given a composite ranking of 56, and in moderation.
Calories from Protein | 24% | |
Calories from Fat | 47% | |
Calories from Carbs | 29% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 0.25 IU | 0% | Bottom 30% | Low |
Retinol | 63 mcg | |||
Vitamin C | 7.9 mg | 13.2% | Top 30% | High |
Vitamin D | 6.2 IU | 1.5% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0.25 mg | 14.5% | Top 10% | Very High |
Niacin | 2 mg | 9.9% | Mid 40% | Average |
Vitamin B6 | 0.25 mg | 12.3% | Top 30% | High |
Folate | 57.3 mcg | 14.3% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.25 mcg | 4.1% | Top 30% | High |
Pantothenic Acid | 0.49 mg | 4.9% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 148.6 mg | 14.9% | Top 10% | Very High |
Iron | 1.5 mg | 8.2% | Top 30% | High |
Magnesium | 37.8 mg | 9.4% | Top 30% | High |
Phosphorus | 177 mg | 17.7% | Top 30% | High |
Potassium | 0.25 mg | 0.01% | Bottom 30% | Low |
Sodium | 283 mg | 11.8% | Mid 40% | Average |
Zinc | 1.2 mg | 8.2% | Top 30% | High |
Copper | 0.25 mg | 12.3% | Top 10% | Very High |
Manganese | 0.25 mg | 12.3% | Top 30% | High |
Selenium | 6.2 mcg | 8.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 13.2 g | 4.4% | Mid 40% | Average |
Dietary Fiber | 3.3 g | 13.1% | Top 10% | Very High |
Starch | 0.5 g | |||
Sugars | 1.9 g | |||
Sucrose | 0 mg | |||
Glucose | 0.5 mg | |||
Fructose | 0.5 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 11 g | 21.9% | Top 30% | High |
Tryptophan | 0.2 mg | |||
Threonine | 0.5 mg | |||
Isoleucine | 0.5 mg | |||
Leucine | 0.5 mg | |||
Lysine | 0.7 mg | |||
Methionine | 0.2 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0.5 mg | |||
Valine | 0.5 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0.2 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 1 mg | |||
Glutamic Acid | 2 mg | |||
Glycine | 0.5 mg | |||
Proline | 0.7 mg | |||
Serine | 0.5 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 9.5 g | 14.5% | Mid 40% | Average |
Saturated Fat | 5.4 g | 27.2% | Top 30% | High |
Monounsaturated Fat | 2.7 g | |||
Polyunsaturated Fat | 1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Water | 96.3 g | |||
Ash | 2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 718 Calories from Fat 344
% Daily Value *
Total Fat 38.3 g 58.9%
Saturated Fat 22 g 110%
Trans Fat
Cholesterol 123.2 mg 41.1%
Sodium 1146.1 mg 47.8%
Total Carbohydrates 53.4 g 17.8%
Dietary Fiber 13.3 g53.2%
Sugars 7.6 g
Protein 44.4 g 88.8%
Vitamin A 0% Vitamin C 53.3%
Calcium 60.2% Iron 33.3%
*Based on a 2000 Calorie diet
Per Serving | Calories 158
Protein 4.9 g | Carbs 20.1 g | Fat 7.2 g
Per Serving | Calories 135
Protein 5.7 g | Carbs 19.7 g | Fat 3.8 g
Per Serving | Calories 123
Protein 4 g | Carbs 15 g | Fat 5.6 g
Per Serving | Calories 186
Protein 8.8 g | Carbs 22.6 g | Fat 7.2 g
Per Serving | Calories 171
Protein 12.9 g | Carbs 2.27 g | Fat 11.9 g
Per Serving | Calories 199
Protein 8 g | Carbs 13 g | Fat 12.8 g
Per Serving | Calories 99
Protein 8.6 g | Carbs 3.5 g | Fat 5.5 g
Per Serving | Calories 78
Protein 9.1 g | Carbs 0.83 g | Fat 4.3 g