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Empanada Filled with Meat and Vegetables

Empanada, Mexican turnover, filled with meat and vegetables

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Nutrition Facts

Serving Size

1 piece (89g)

Amount per serving

Calories

298

% Daily Value *

Total Fat 16.3g

Saturated Fat 4.6g

Trans Fat 0.7g

Cholesterol 23mg

Sodium 392mg

Total Carbohydrate 27.8g

Dietary Fiber 1.8g

Total Sugars 1.6g

Protein 10.1g

Vitamin D 6 IU

Calcium 18mg

Iron 2mg

Potassium 169mg

*

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.

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Using default Daily Values from FDA.

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 (89 g)

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

Summary:

  • Moderate Protein
  • Moderate Fat
  • Moderate Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

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

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

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.

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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