Mexican Casserole 35 has a very high-calorie, high-carb, high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Niacin and Folate.
The food contains 55.9g of carbs. The carbohydrate profile of the the food reveals it is average 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 45.2 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 high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. 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 5 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 Casserole 35 has been given a composite ranking of 59, and in moderation.
Calories from Protein | 29% | |
Calories from Fat | 36% | |
Calories from Carbs | 35% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 228.4 IU | 4.6% | Top 30% | High |
Retinol | 13.4 mcg | |||
Vitamin C | 7.8 mg | 12.9% | Top 30% | High |
Vitamin D | 3.6 IU | 0.9% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 2.4 mg | 11.9% | Top 30% | High |
Vitamin B6 | 0.3 mg | 14.9% | Top 30% | High |
Folate | 57.9 mcg | 14.5% | Top 30% | High |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.3 mcg | 5% | Top 30% | High |
Pantothenic Acid | 0.6 mg | 6% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 138.8 mg | 13.9% | Top 10% | Very High |
Iron | 1.5 mg | 8.3% | Top 30% | High |
Magnesium | 45.4 mg | 11.3% | Top 10% | Very High |
Phosphorus | 194.6 mg | 19.5% | Top 30% | High |
Potassium | 0.3 mg | 0.01% | Bottom 30% | Low |
Sodium | 355 mg | 14.8% | Top 30% | High |
Zinc | 1.5 mg | 10% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0.3 mg | 14.9% | Top 30% | High |
Selenium | 9 mcg | 12.8% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 16.7 g | 5.6% | Mid 40% | Average |
Dietary Fiber | 4 g | 16% | Top 10% | Very High |
Sugars | 3.1 g | |||
Glucose | 0.6 mg | |||
Fructose | 0.6 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 13.5 g | 27% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.6 mg | |||
Isoleucine | 0.6 mg | |||
Leucine | 0.6 mg | |||
Lysine | 0.9 mg | |||
Methionine | 0.3 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.6 mg | |||
Tyrosine | 0.6 mg | |||
Valine | 0.6 mg | |||
Arginine | 0.6 mg | |||
Histidine | 0.3 mg | |||
Alanine | 0.6 mg | |||
Aspartic Acid | 1.2 mg | |||
Glutamic Acid | 2.4 mg | |||
Glycine | 0.6 mg | |||
Proline | 0.9 mg | |||
Serine | 0.6 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 7.6 g | 11.7% | Mid 40% | Average |
Saturated Fat | 3.8 g | 19% | Mid 40% | Average |
Monounsaturated Fat | 2.4 g | |||
Polyunsaturated Fat | 0.9 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.4 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 618 Calories from Fat 228
% Daily Value *
Total Fat 25.4 g 39.1%
Saturated Fat 12.7 g 63.5%
Trans Fat
Cholesterol 116.3 mg 38.8%
Sodium 1189.1 mg 49.5%
Total Carbohydrates 55.9 g 18.6%
Dietary Fiber 13.4 g53.6%
Sugars 10.5 g
Protein 45.2 g 90.4%
Vitamin A 15.3% Vitamin C 43.3%
Calcium 46.5% Iron 27.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 213
Protein 12 g | Carbs 10.4 g | Fat 13.5 g
Per Serving | Calories 183
Protein 12.7 g | Carbs 13.1 g | Fat 9 g
Per Serving | Calories 252
Protein 16.7 g | Carbs 35 g | Fat 5.2 g
Per Serving | Calories 313
Protein 20.6 g | Carbs 30.2 g | Fat 12.9 g
Per Serving | Calories 160
Protein 7 g | Carbs 8.5 g | Fat 11.2 g
Per Serving | Calories 202
Protein 15.7 g | Carbs 1.06 g | Fat 14.4 g
Per Serving | Calories 73
Protein 3.1 g | Carbs 6 g | Fat 4 g
Per Serving | Calories 12
Protein 1.9 g | Carbs 0.7 g | Fat 0.08 g