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Quick Vegan Mexican Casserole - Recipe and Nutrition Facts
85

Quick Vegan Mexican Casserole Recipe

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.

Calorie Breakdown

 Calories from Protein16%
 Calories from Fat14%
 Calories from Carbs70%

Why this is good for you

  • High in Protein
  • High in Vitamin C
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A540 IU10.8%
Vitamin C15.9 mg26.5%
Vitamin D0 IU
Vitamin E0.9 mg3%
Thiamin0.11 mg7.6%
Riboflavin0.09 mg5.4%
Niacin2 mg9.9%
Vitamin B60.25 mg12.3%
Folate36.4 mcg9.1%
Vitamin B120 mcg
Pantothenic Acid0.3 mg3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium83 mg8.3%
Iron3.2 mg17.6%
Magnesium47.2 mg11.8%
Phosphorus153 mg15.3%
Potassium369.5 mg10.6%
Sodium455.8 mg19%
Zinc0.95 mg6.3%
Copper0.28 mg14%
Manganese0.25 mg12.4%
Selenium2.3 mcg3.3%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate55.5 g18.5%
Dietary Fiber13.4 g53.6%
Sugars5.1 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.6 g25.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.9 g7.5%
Saturated Fat0.9 g4.5%
Monounsaturated Fat1.7 g
Polyunsaturated Fat1.3 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=99803 Embed Table:

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