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Zucchini , Corn Black-Bean and Jack-Cheese Quesadillas - Recipe and Nutrition Facts
57

Zucchini, Corn, Black-Bean, and Jack-Cheese Quesadillas Recipe

Zucchini, Corn, Black-Bean, and Jack-Cheese Quesadillas has a very high-calorie, very high-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin C, Thiamin, Riboflavin, Niacin and Folate.

The food contains 146.2g of carbs. The carbohydrate profile of the the food reveals it is very 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 47.8 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.

Moreover, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's high MUFA and average 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 11 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 very high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very 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 57, for Zucchini, Corn, Black-Bean, and Jack-Cheese Quesadillas, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat37%
 Calories from Carbs47%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin
  • Very high in Dietary Fiber

Why this is bad for you

  • High in Cholesterol
  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A192.8 IU3.9%Top 30%High
Retinol31.7 mcg
Vitamin C3.9 mg6.4%Mid 40%Average
Vitamin D3.7 IU0.9%Mid 40%Average
Thiamin0.19 mg12.9%Top 30%High
Riboflavin0.19 mg11.4%Top 30%High
Niacin1.9 mg9.7%Mid 40%Average
Vitamin B60 mg
Folate66 mcg16.5%Top 30%High
Folic Acid40.6 mcg
Vitamin B120.19 mcg3.2%Mid 40%Average
Pantothenic Acid0.19 mg1.9%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium189.7 mg19%Top 10%Very High
Iron2.1 mg11.8%Top 30%High
Magnesium24.2 mg6%Top 30%High
Phosphorus158.4 mg15.8%Top 30%High
Potassium184.3 mg5.3%Mid 40%Average
Sodium502.7 mg20.9%Top 30%High
Zinc0.97 mg6.4%Top 30%High
Copper0.19 mg9.7%Top 10%Very High
Manganese0.39 mg19.3%Top 30%High
Selenium12.6 mcg18%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate28.3 g9.4%Top 30%High
Dietary Fiber3.1 g12.4%Top 30%High
Sugars1.3 g
Glucose0.2 mg
Fructose0.2 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.2 g18.5%Top 30%High
Tryptophan0.2 mg
Threonine0.4 mg
Isoleucine0.4 mg
Leucine0.4 mg
Lysine0.6 mg
Methionine0.2 mg
Cystine0.2 mg
Phenylalanine0.4 mg
Tyrosine0.4 mg
Valine0.6 mg
Arginine0.4 mg
Histidine0.2 mg
Alanine0.4 mg
Aspartic Acid0.6 mg
Glutamic Acid2.5 mg
Glycine0.2 mg
Proline0 mg
Serine0.6 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat9.9 g15.2%Mid 40%Average
Saturated Fat4.2 g20.9%Mid 40%Average
Monounsaturated Fat3.5 g
Polyunsaturated Fat1.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.1 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 1234 Calories from Fat 460

% Daily Value *

Total Fat 51.2 g 78.8%

Saturated Fat 21.6 g 108%

Trans Fat

Cholesterol 76 mg 25.3%

Sodium 2599.2 mg 108.3%

Total Carbohydrates 146.2 g 48.7%

Dietary Fiber 16 g64%

Sugars 6.6 g

Protein 47.8 g 95.6%

Vitamin A 19.9% Vitamin C 33.3%

Calcium 98.1% Iron 61.1%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/zucchini-corn-black-bean-and-jack-cheese-quesadillas-36349 Embed Table:

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