Quick Vegan Mexican Casserole has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Vitamin C.
The food contains 55.5g of carbs. The carbohydrate profile of the the food reveals it is high 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. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 12.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable 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 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 has an average density of Sodium, thus making it suitable 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 belongs to Mexican cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Quick Vegan Mexican Casserole has been given a composite ranking of 85, and on a regular basis.
Calories from Protein | 16% | |
Calories from Fat | 14% | |
Calories from Carbs | 70% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 540 IU | 10.8% | ||
Vitamin C | 15.9 mg | 26.5% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.9 mg | 3% | ||
Thiamin | 0.11 mg | 7.6% | ||
Riboflavin | 0.09 mg | 5.4% | ||
Niacin | 2 mg | 9.9% | ||
Vitamin B6 | 0.25 mg | 12.3% | ||
Folate | 36.4 mcg | 9.1% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.3 mg | 3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 83 mg | 8.3% | ||
Iron | 3.2 mg | 17.6% | ||
Magnesium | 47.2 mg | 11.8% | ||
Phosphorus | 153 mg | 15.3% | ||
Potassium | 369.5 mg | 10.6% | ||
Sodium | 455.8 mg | 19% | ||
Zinc | 0.95 mg | 6.3% | ||
Copper | 0.28 mg | 14% | ||
Manganese | 0.25 mg | 12.4% | ||
Selenium | 2.3 mcg | 3.3% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 55.5 g | 18.5% | ||
Dietary Fiber | 13.4 g | 53.6% | ||
Sugars | 5.1 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 12.6 g | 25.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 4.9 g | 7.5% | ||
Saturated Fat | 0.9 g | 4.5% | ||
Monounsaturated Fat | 1.7 g | |||
Polyunsaturated Fat | 1.3 g |
Serving size
Amount Per Serving
Calories 297 Calories from Fat 0
% Daily Value *
Total Fat 4.9 g 7.5%
Saturated Fat 0.9 g 4.5%
Trans Fat
Cholesterol 0 mg
Sodium 455.8 mg 19%
Total Carbohydrates 55.5 g 18.5%
Dietary Fiber 13.4 g53.6%
Sugars 5.1 g
Protein 12.6 g 25.2%
Vitamin A 10.8% Vitamin C 26.5%
Calcium 8.3% Iron 17.6%
*Based on a 2000 Calorie diet
Per Serving | Calories 290
Protein 14 g | Carbs 24 g | Fat 15 g
Per Serving | Calories 560
Protein 29 g | Carbs 35 g | Fat 35 g
Per Serving | Calories 185
Protein 7.4 g | Carbs 32 g | Fat 2.8 g
Per Serving | Calories 454
Protein 9.3 g | Carbs 30.5 g | Fat 33.9 g
Per Serving | Calories 449
Protein 13.6 g | Carbs 42.4 g | Fat 24.8 g
Per Serving | Calories 178
Protein 8.4 g | Carbs 34.3 g | Fat 1.1 g
Per Serving | Calories 248
Protein 19.9 g | Carbs 26.4 g | Fat 6.4 g
Per Serving | Calories 300
Protein 15 g | Carbs 31 g | Fat 12.8 g