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Vegan Quesadilla Casserole - Recipe and Nutrition Facts
88

Vegan Quesadilla Casserole Recipe

Vegan Quesadilla Casserole has a high-calorie, average-carb, high-fat and high-protein content. It is a good source of Calcium, Iron and Vitamin A.

The food contains 46g 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 low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 20.5 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 high fat content, it could be unsuitable 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 gives a good yield of Iron at 4.12 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. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, 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 Vegan Quesadilla Casserole has been given a composite ranking of 88, and on a regular basis.

Calorie Breakdown

 Calories from Protein20%
 Calories from Fat35%
 Calories from Carbs45%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber
  • Very high in Calcium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1735 IU34.7%
Vitamin C6.6 mg11%
Vitamin D0 IU
Vitamin E0.48 mg1.6%
Thiamin0.09 mg5.8%
Riboflavin0.07 mg4%
Niacin1.2 mg5.9%
Vitamin B60.12 mg5.8%
Folate44.8 mcg11.2%
Vitamin B120 mcg
Pantothenic Acid0.74 mg7.4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium461 mg46.1%
Iron4.1 mg22.9%
Magnesium21.6 mg5.4%
Phosphorus46 mg4.6%
Potassium258.6 mg7.4%
Sodium1 mg0%
Zinc0.38 mg2.5%
Copper0.08 mg3.8%
Manganese0.1 mg5.1%
Selenium0.35 mcg0.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate46 g15.3%
Dietary Fiber12 g48%
Sugars4.3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein20.5 g41%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.9 g24.5%
Saturated Fat0.8 g4%
Monounsaturated Fat5.1 g
Polyunsaturated Fat0.8 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 374 Calories from Fat 0

% Daily Value *

Total Fat 15.9 g 24.5%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 0 mg

Sodium 1 mg 0%

Total Carbohydrates 46 g 15.3%

Dietary Fiber 12 g48%

Sugars 4.3 g

Protein 20.5 g 41%

Vitamin A 34.7% Vitamin C 11%

Calcium 46.1% Iron 22.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1190387 Embed Table:

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