Tamale Lentil Casserole Recipe
Tamale Lentil Casserole has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin C, Thiamin and Folate.
The food contains 70g 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. With 18.8 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 average MUFA and low 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 very high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average 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 84, for Tamale Lentil Casserole, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 16% | |
| Calories from Fat | 24% | |
| Calories from Carbs | 60% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin C
- Very high in Thiamin
- Very high in Dietary Fiber
- Very high in Iron
- Very high in Folate
Why this is bad for you
- High in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.26 IU | 0.01% | Bottom 30% | Low |
| Retinol | 12.4 mcg | |||
| Vitamin C | 6.1 mg | 10.1% | Mid 40% | Average |
| Vitamin D | 2.4 IU | 0.6% | Mid 40% | Average |
| Thiamin | 0.26 mg | 17.6% | Top 10% | Very High |
| Riboflavin | 0 mg | |||
| Niacin | 1.1 mg | 5.3% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 70.4 mcg | 17.6% | Top 10% | Very High |
| Folic Acid | 8.7 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.53 mg | 5.3% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 40.1 mg | 4% | Mid 40% | Average |
| Iron | 1.6 mg | 8.8% | Top 30% | High |
| Magnesium | 22.7 mg | 5.7% | Mid 40% | Average |
| Phosphorus | 131.9 mg | 13.2% | Mid 40% | Average |
| Potassium | 211.3 mg | 6% | Mid 40% | Average |
| Sodium | 356.7 mg | 14.9% | Top 30% | High |
| Zinc | 0.79 mg | 5.3% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.26 mg | 13.2% | Top 30% | High |
| Selenium | 2.6 mcg | 3.8% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 18.5 g | 6.2% | Mid 40% | Average |
| Dietary Fiber | 4.7 g | 19% | Top 10% | Very High |
| Sugars | 4.1 g | |||
| Glucose | 0.5 mg | |||
| Fructose | 0.5 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 5 g | 9.9% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.3 mg | |||
| Isoleucine | 0.3 mg | |||
| Leucine | 0.3 mg | |||
| Lysine | 0.3 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.3 mg | |||
| Tyrosine | 0.3 mg | |||
| Valine | 0.3 mg | |||
| Arginine | 0.3 mg | |||
| Histidine | 0.3 mg | |||
| Alanine | 0.3 mg | |||
| Aspartic Acid | 0.5 mg | |||
| Glutamic Acid | 1.1 mg | |||
| Glycine | 0.3 mg | |||
| Proline | 0.3 mg | |||
| Serine | 0.3 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3.2 g | 5% | Bottom 30% | Low |
| Saturated Fat | 1.1 g | 5.4% | Mid 40% | Average |
| Monounsaturated Fat | 1.6 g | |||
| Polyunsaturated Fat | 0.5 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.8 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 456 Calories from Fat 109
% Daily Value *
Total Fat 12.2 g 18.8%
Saturated Fat 4.1 g 20.5%
Trans Fat
Cholesterol 43.1 mg 14.4%
Sodium 1351.9 mg 56.3%
Total Carbohydrates 70 g 23.3%
Dietary Fiber 18 g72%
Sugars 15.6 g
Protein 18.8 g 37.6%
Vitamin A 0% Vitamin C 38.3%
Calcium 15.2% Iron 33.3%
*Based on a 2000 Calorie diet
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