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.
Calories from Protein | 15% | |
Calories from Fat | 63% | |
Calories from Carbs | 22% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 375.2 IU | 7.5% | Top 30% | High |
Retinol | 54.5 mcg | |||
Vitamin C | 0.69 mg | 1.1% | Mid 40% | Average |
Vitamin D | 2.8 IU | 0.7% | Mid 40% | Average |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 7.6 mg | 37.9% | Top 10% | Very High |
Vitamin B6 | 0 mg | |||
Folate | 47.6 mcg | 11.9% | Top 30% | High |
Folic Acid | 33.8 mcg | |||
Vitamin B12 | 0.69 mcg | 11.5% | Top 30% | High |
Pantothenic Acid | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 56.6 mg | 5.7% | Mid 40% | Average |
Iron | 2.1 mg | 11.5% | Top 30% | High |
Magnesium | 42.1 mg | 10.5% | Top 10% | Very High |
Phosphorus | 222.1 mg | 22.2% | Top 10% | Very High |
Potassium | 240.7 mg | 6.9% | Top 30% | High |
Sodium | 658.1 mg | 27.4% | Top 10% | Very High |
Zinc | 0.69 mg | 4.6% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0.69 mg | 34.5% | Top 10% | Very High |
Selenium | 37.9 mcg | 54.2% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 26 g | 8.7% | Top 30% | High |
Dietary Fiber | 1.6 g | 6.3% | Mid 40% | Average |
Sugars | 1.2 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 18.5 g | 37% | Top 10% | Very High |
Tryptophan | 0 mg | |||
Threonine | 0.7 mg | |||
Isoleucine | 0.7 mg | |||
Leucine | 0.7 mg | |||
Lysine | 1.4 mg | |||
Methionine | 0.7 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.7 mg | |||
Tyrosine | 0.7 mg | |||
Valine | 0.7 mg | |||
Arginine | 0.7 mg | |||
Histidine | 0.7 mg | |||
Alanine | 0.7 mg | |||
Aspartic Acid | 1.4 mg | |||
Glutamic Acid | 3.4 mg | |||
Glycine | 0.7 mg | |||
Proline | 0 mg | |||
Serine | 0.7 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 33.4 g | 51.5% | Top 10% | Very High |
Saturated Fat | 8.9 g | 44.5% | Top 30% | High |
Monounsaturated Fat | 16.6 g | |||
Polyunsaturated Fat | 5.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 2.8 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
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
Per Serving | Calories 439
Protein 16.3 g | Carbs 5.8 g | Fat 39.5 g
Per Serving | Calories 363
Protein 8.6 g | Carbs 19.2 g | Fat 28.3 g
Per Serving | Calories 355
Protein 19.2 g | Carbs 7.9 g | Fat 27.9 g
Per Serving | Calories 93
Protein 5.4 g | Carbs 8.2 g | Fat 4.1 g
Per Serving | Calories 159
Protein 6.1 g | Carbs 16.2 g | Fat 7.9 g
Per Serving | Calories 52
Protein 3.2 g | Carbs 8.3 g | Fat 0.97 g
Per Serving | Calories 185
Protein 9.5 g | Carbs 17.7 g | Fat 8.8 g
Per Serving | Calories 158
Protein 1.7 g | Carbs 9.4 g | Fat 10.8 g