Mexican Tortilla Casserole W/Rice has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium and Vitamin A.
The food contains 19.2g 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 22.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. 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 has a high density of Sodium, thus making it unsuitable for a 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 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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 43, for Mexican Tortilla Casserole W/Rice, and we advise that this food in moderation.
Calories from Protein | 29% | |
Calories from Fat | 46% | |
Calories from Carbs | 25% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2150 IU | 43% | ||
Vitamin C | 5.3 mg | 8.9% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.44 mg | 1.5% | ||
Thiamin | 0.07 mg | 4.5% | ||
Riboflavin | 0.09 mg | 5.5% | ||
Niacin | 2.8 mg | 13.8% | ||
Vitamin B6 | 0.25 mg | 12.7% | ||
Folate | 11.6 mcg | 2.9% | ||
Vitamin B12 | 0.14 mcg | 2.3% | ||
Pantothenic Acid | 0.49 mg | 4.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 262 mg | 26.2% | ||
Iron | 1.7 mg | 9.5% | ||
Magnesium | 26.4 mg | 6.6% | ||
Phosphorus | 114 mg | 11.4% | ||
Potassium | 244.9 mg | 7% | ||
Sodium | 625.5 mg | 26.1% | ||
Zinc | 1.4 mg | 9.6% | ||
Copper | 0.17 mg | 8.6% | ||
Manganese | 0.28 mg | 14% | ||
Selenium | 17.9 mcg | 25.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 19.2 g | 6.4% | ||
Dietary Fiber | 6.1 g | 24.4% | ||
Sugars | 0.6 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 22.5 g | 45% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 15.8 g | 24.3% | ||
Saturated Fat | 7.5 g | 37.5% | ||
Monounsaturated Fat | 2.6 g | |||
Polyunsaturated Fat | 1.7 g |
Serving size
Amount Per Serving
Calories 296 Calories from Fat 0
% Daily Value *
Total Fat 15.8 g 24.3%
Saturated Fat 7.5 g 37.5%
Trans Fat
Cholesterol 67.1 mg 22.4%
Sodium 625.5 mg 26.1%
Total Carbohydrates 19.2 g 6.4%
Dietary Fiber 6.1 g24.4%
Sugars 0.6 g
Protein 22.5 g 45%
Vitamin A 43% Vitamin C 8.9%
Calcium 26.2% Iron 9.5%
*Based on a 2000 Calorie diet
Per Serving | Calories 406
Protein 30.2 g | Carbs 34.7 g | Fat 16.4 g
Per Serving | Calories 627
Protein 33.5 g | Carbs 44.9 g | Fat 33.6 g
Per Serving | Calories 405
Protein 39.8 g | Carbs 36.3 g | Fat 9.3 g
Per Serving | Calories 42
Protein 1.3 g | Carbs 8.8 g | Fat 0.1 g
Per Serving | Calories 248
Protein 36.3 g | Carbs 2.5 g | Fat 6.1 g
Per Serving | Calories 471
Protein 28.3 g | Carbs 63.5 g | Fat 12.7 g
Per Serving | Calories 245
Protein 19 g | Carbs 25.5 g | Fat 7.8 g
Per Serving | Calories 215
Protein 26.9 g | Carbs 6.7 g | Fat 8.5 g