Empanada Filled with Meat and Vegetables

Empanada, Mexican turnover, filled with meat and vegetables

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 piece (89g)

Amount per serving

Calories

298

% Daily Value *

Total Fat 16.3g

21%

Saturated Fat 4.6g

23%

Trans Fat 0.7g

Cholesterol 23mg

8%

Sodium 392mg

17%

Total Carbohydrate 27.8g

10%

Dietary Fiber 1.8g

6%

Total Sugars 1.6g

Protein 10.1g

Vitamin D 6 IU

2%

Calcium 18mg

1%

Iron 2mg

13%

Potassium 169mg

4%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

1%

0.62 mg

Thiamin

21%

0.25 mg

Riboflavin

13%

0.17 mg

Niacin

26%

4.15 mg

Pantothenic Acid

9%

0.44 mg

Vitamin B6

8%

0.13 mg

Folate

40 mcg

Folic Acid

30.3 mcg

Food Folate

9.79 mcg

Fortified Folate

61.4 mcg

Choline

5%

27 mg

Betaine

Vitamin B12

28%

0.68 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

2%

16 mcg

Retinol

8.9 mcg

Beta Carotene

65 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

29.4 mcg

Vitamin A IU

3%

163 IU

Lycophene

371 mcg

Lutein and Zeaxanthin

155 mcg

Vitamin E

4%

0.65 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.06 mg

Gamma Tocopherol

2.24 mg

Delta Tocopherol

0.89 mg

Alpha Tocotreniol

0.06 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0.06 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0.18 mcg

Vitamin D2

Vitamin D3

Vitamin D

2%

6.23 IU

Vitamin K

5%

5.43 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

1%

17.8 mg

Iron

13%

2.4 mg

Magnesium

4%

18.7 mg

Phosphorus

7%

91.7 mg

Potassium

4%

169 mg

Sodium

17%

392 mg

Zinc

15%

1.66 mg

Copper

10%

0.09 mg

Manganese

10%

0.24 mg

Selenium

40%

22.1 mcg

Fluoride

Iodine

Fat

21%

16.3 g

Saturated Fat

23%

4.59 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0.02 g

Lauric Acid

0.01 g

Tridecylic Acid

Myristic Acid

0.17 g

Pentadecylic Acid

0.02 g

Palmitic Acid

2.76 g

Margaric Acid

0.06 g

Stearic Acid

1.49 g

Arachidic Acid

0.03 g

Behenic Acid

0.02 g

Lignoceric Acid

0.01 g

Monounsaturated Fat

6.34 g

Myristoleic Acid

0.03 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.27 g

Palmitoleic Acid

0.26 g

Trans Hexadec 9 Enoic Acid

0.01 g

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

5.97 g

Oleic Acid

5.37 g

Elaidic Acid

0.6 g

Vaccenic Acid

Gondoic Acid

0.07 g

Docos-13-enoic Acid

0 g

Erucic Acid

0 g

Brassidic Acid

0 g

Nervonic Acid

0 g

Polyunsaturated Fat

3.8 g

9,12-octadecadienoic Acid

3.42 g

Linoleic Acid

3.26 g

Conjugated Linoleic Acids (CLAs)

0.04 g

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

0.13 g

Linolenic Acid

0.27 g

Alpha Linolenic Acid (ALA)

0.27 g

Gamma Linolenic Acid (GLA)

0 g

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

0.04 g

Icosatrienioc Acid

0.02 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

0.01 g

Eicosatetraenoic Acid (ETA)

0.03 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

0.01 g

Docosapentanoic Acid (DPA)

0.01 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0.74 g

Trans Monoenoic Fat

0.61 g

Trans Polyenoic Fat

Cholesterol

8%

23.1 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

20%

10.1 g

Tryptophan

0.11 g

Threonine

0.37 g

Isoleucine

0.41 g

Leucine

0.8 g

Lysine

0.55 g

Methionine

0.18 g

Cystine

0.14 g

Phenylalanine

0.44 g

Tyrosine

0.27 g

Valine

0.46 g

Arginine

0.51 g

Histidine

0.28 g

Alanine

0.51 g

Aspartic Acid

0.73 g

Glutamic Acid

2.26 g

Glycine

0.51 g

Proline

0.76 g

Serine

0.4 g

Hydroxyproline

Carbohydrates

10%

27.8 g

Fibre

6%

1.78 g

Soluble Fibre

Insoluble Fibre

Sugar

1.64 g

Added Sugar

Sucrose

0 g

Glucose

0.36 g

Fructose

0.34 g

Lactose

0 g

Maltose

0.94 g

Galactose

0 g

Sugar Alcohols

Starch

23.3 g

Calories

298 kcal

Water

33.4 g

Ash

1.45 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 piece (89g)

Nutrient Sources

  • Excellent source of Niacin
  • Excellent source of Vitamin B12
  • Excellent source of Selenium
  • Good source of Thiamin
  • Good source of Sodium
  • Good source of Zinc

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Empanada Filled with Meat and Vegetables contains 11.3g of protein, which is about the same as 1.9 eggs, 0.4 chicken breasts, or 0.8 cups (220g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 26g per 1 piece

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Contains Trans Fat.

Contains Omega-6 polyunsaturated fatty acids.
  • 3.315g per 1 piece.


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