Two Bean Tamale Bake Recipe
Two Bean Tamale Bake has a average-calorie, average-carb, average-fat and high-protein content. It is a good source of Vitamin C, Thiamin and Folate.
The food contains 45.6g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 13.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average 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 a high density of Sodium, thus making it unsuitable 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 is also a high 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 73, for Two Bean Tamale Bake, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 16% | |
| Calories from Fat | 30% | |
| Calories from Carbs | 54% |
Why this is good for you
- High in Protein
- Very high in Vitamin C
- High in Thiamin
- Very high in Dietary Fiber
- Very high in Folate
Why this is bad for you
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 670 IU | 13.4% | ||
| Vitamin C | 19.5 mg | 32.5% | ||
| Vitamin D | 20.4 IU | 5.1% | ||
| Vitamin E | 1.3 mg | 4.3% | ||
| Thiamin | 0.33 mg | 22% | ||
| Riboflavin | 0.33 mg | 19.2% | ||
| Niacin | 2 mg | 10.1% | ||
| Vitamin B6 | 0.24 mg | 12.2% | ||
| Folate | 140 mcg | 35% | ||
| Vitamin B12 | 0.28 mcg | 4.7% | ||
| Pantothenic Acid | 0.66 mg | 6.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 161 mg | 16.1% | ||
| Iron | 3.5 mg | 19.3% | ||
| Magnesium | 69.6 mg | 17.4% | ||
| Phosphorus | 265 mg | 26.5% | ||
| Potassium | 535.8 mg | 15.3% | ||
| Sodium | 722.8 mg | 30.1% | ||
| Zinc | 1.6 mg | 10.8% | ||
| Copper | 0.3 mg | 14.9% | ||
| Manganese | 0.59 mg | 29.3% | ||
| Selenium | 15.6 mcg | 22.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 45.6 g | 15.2% | ||
| Dietary Fiber | 9 g | 36% | ||
| Sugars | 3.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 13.1 g | 26.2% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 11.3 g | 17.4% | ||
| Saturated Fat | 3 g | 15% | ||
| Monounsaturated Fat | 6.2 g | |||
| Polyunsaturated Fat | 1.3 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 331 Calories from Fat 0
% Daily Value *
Total Fat 11.3 g 17.4%
Saturated Fat 3 g 15%
Trans Fat
Cholesterol 55.2 mg 18.4%
Sodium 722.8 mg 30.1%
Total Carbohydrates 45.6 g 15.2%
Dietary Fiber 9 g36%
Sugars 3.6 g
Protein 13.1 g 26.2%
Vitamin A 13.4% Vitamin C 32.5%
Calcium 16.1% Iron 19.3%
*Based on a 2000 Calorie diet
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