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Nutritional Profile of Pumpkin Empanada (Mexican Turnover)

We got 45 nutritional values in our nutrition profile for Pumpkin Empanada (Mexican Turnover).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks quite high (Top 100) for one nutrient:

Also, when compared to all foods, it ranks well (Top 250) for two additional nutrients:

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Desserts) shows that it ranks top-of-the-line (Top 10) for three nutrients.

These are

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for nine additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Nutrient Content Of Pumpkin Empanada (Mexican Turnover)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Pumpkin Empanada (Mexican Turnover)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Pumpkin Empanada (Mexican Turnover)

41.7%
11.6%
4.6%
40.4%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Pumpkin Empanada (Mexican Turnover)

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Pumpkin Empanada (Mexican Turnover)

2.9%
4.6%
3.3%
Saturated
Mono
Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Pumpkin Empanada (Mexican Turnover)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Pumpkin Empanada (Mexican Turnover)

In food category: Desserts

Carbohydrates (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
41.7 g
11.8 g
82
617
Fiber, total dietary
2.1 g
595.3 mg
23
232
Sugars (Total incl. NLEA)
8.8 g
2.5 g
269
858
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
4.6 g
1.3 g
112
1015
Fatty Acids, total polyunsaturated
3.3 g
935.5 mg
83
837
Fatty Acids, total saturated
2.9 g
819.3 mg
196
1228
Total Lipid (Fat)
11.6 g
3.3 g
118
698
Saturated Fats (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Capric Acid (10:0)
1 mg
0.3 mg
182
531
Lauric Acid (12:0)
1 mg
0.3 mg
195
709
Myristic Acid (14:0)
24 mg
6.8 mg
223
1126
Palmitic Acid (16:0)
1.5 g
419.6 mg
164
1133
Stearic Acid (18:0)
1.3 g
362.9 mg
97
619
Monounsaturated Fats (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleic Acid (18:1)
4.6 g
1.3 g
115
969
Palmitoleic Acid (16:1)
8 mg
2.3 mg
158
975
Paullinic Acid (20:1)
10 mg
2.8 mg
50
464
Polyunsaturated Fats (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Linoleic Acid (18:2 n-6)
3.1 g
873.2 mg
78
783
Linolenic Acid (18:3)
222 mg
62.9 mg
90
734
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
4.6 g
1.3 g
96
1162
Water-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
81 µg
23 µg
13
374
Folate, food
11 µg
3.1 µg
19
278
Folate, total
52 µg
14.7 µg
12
332
Folic Acid
41 µg
11.6 µg
10
224
Niacin
2.3 mg
652 µg
13
1214
Riboflavin
198 µg
56.1 µg
79
613
Thiamin
249 µg
70.6 µg
13
635
Vitamin B6
37 µg
10.5 µg
80
944
Vitamin C
1.2 mg
340.2 µg
74
611
Fat-soluble Vitamins (6)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Carotene
1.5 mg
419.6 µg
4
72
alpha-Tocopherol
1 mg
294.8 µg
66
539
beta-Carotene
2.1 mg
606.7 µg
3
362
Lutein + Zeaxanthin
7 µg
2 µg
113
1028
Phylloquinone
11.1 µg
3.1 µg
38
811
Vitamin A, RAE
240 µg
68 µg
14
473
Minerals (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
67 mg
19 mg
98
479
Copper, Cu
98 µg
27.8 µg
84
751
Iron, Fe
2.5 mg
705.9 µg
19
672
Magnesium, Mg
17 mg
4.8 mg
37
343
Phosphorus, P
72 mg
20.4 mg
112
599
Potassium, K
119 mg
33.7 mg
131
779
Selenium, Se
14.1 µg
4 µg
17
550
Sodium, Na
401 mg
113.7 mg
37
748
Zinc, Zn
350 µg
99.2 µg
71
892
Other Micronutrients (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
7.3 mg
2.1 mg
212
1083
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
40.4 g
11.5 g
254
1816
Other (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Kcal (Energy)
288 kcal
81.6 kcal
86
400
Figure 3. Nutritional profile of pumpkin empanada (mexican turnover) with 45 nutrient values.

Foods Available Online

We searched Amazon for "Pumpkin Empanada" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Pumpkin Empanada (Mexican Turnover)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
1 Small/appetizer81.0 g2.9 oz
1 Cup132.0 g4.7 oz
1 Empanada222.0 g7.8 oz
Figure 4. Common serving sizes of pumpkin empanada (mexican turnover)

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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