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Tuna and Goat Cheese Empanadillas - Recipe and Nutrition Facts
31

Tuna and Goat Cheese Empanadillas Recipe

Tuna and Goat Cheese Empanadillas has a very high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Niacin.

The food contains 37.7g 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. With 26.8 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.

Not only that, the very high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's high MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items. It is also ranked in the top 10 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. Besides other nutrients, it is average 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 a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Based on the composite nutritive standing Tuna and Goat Cheese Empanadillas has been given a composite ranking of 31, and in moderation.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat63%
 Calories from Carbs22%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A375.2 IU7.5%Top 30%High
Retinol54.5 mcg
Vitamin C0.69 mg1.1%Mid 40%Average
Vitamin D2.8 IU0.7%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin7.6 mg37.9%Top 10%Very High
Vitamin B60 mg
Folate47.6 mcg11.9%Top 30%High
Folic Acid33.8 mcg
Vitamin B120.69 mcg11.5%Top 30%High
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium56.6 mg5.7%Mid 40%Average
Iron2.1 mg11.5%Top 30%High
Magnesium42.1 mg10.5%Top 10%Very High
Phosphorus222.1 mg22.2%Top 10%Very High
Potassium240.7 mg6.9%Top 30%High
Sodium658.1 mg27.4%Top 10%Very High
Zinc0.69 mg4.6%Mid 40%Average
Copper0 mg
Manganese0.69 mg34.5%Top 10%Very High
Selenium37.9 mcg54.2%Top 10%Very High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate26 g8.7%Top 30%High
Dietary Fiber1.6 g6.3%Mid 40%Average
Sugars1.2 g
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein18.5 g37%Top 10%Very High
Tryptophan0 mg
Threonine0.7 mg
Isoleucine0.7 mg
Leucine0.7 mg
Lysine1.4 mg
Methionine0.7 mg
Cystine0 mg
Phenylalanine0.7 mg
Tyrosine0.7 mg
Valine0.7 mg
Arginine0.7 mg
Histidine0.7 mg
Alanine0.7 mg
Aspartic Acid1.4 mg
Glutamic Acid3.4 mg
Glycine0.7 mg
Proline0 mg
Serine0.7 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat33.4 g51.5%Top 10%Very High
Saturated Fat8.9 g44.5%Top 30%High
Monounsaturated Fat16.6 g
Polyunsaturated Fat5.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 691 Calories from Fat 437

% Daily Value *

Total Fat 48.5 g 74.6%

Saturated Fat 12.9 g 64.5%

Trans Fat

Cholesterol 33.3 mg 11.1%

Sodium 954.2 mg 39.8%

Total Carbohydrates 37.7 g 12.6%

Dietary Fiber 2.3 g9.2%

Sugars 1.8 g

Protein 26.8 g 53.6%

Vitamin A 10.9% Vitamin C 1.7%

Calcium 8.2% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/tuna-and-goat-cheese-empanadillas-203067 Embed Table:

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