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Nutritional Profile of Tamale Casserole (Tamales En Cazuela, Puerto Rican Style)

We got 52 nutritional values in our nutrition profile for Tamale Casserole (Tamales En Cazuela, Puerto Rican Style).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for three nutrients.

These are

Also, when compared to all foods, it ranks decently (Top 500) for 10 additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Meals, Entrees, and Side Dishes) shows that it ranks high (Top 50) for three nutrients.

These are

Additionally, a comparison to foods in the same category shows that it ranks decently (Top 100) for four additional nutrients:

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Tamale Casserole (Tamales En Cazuela, Puerto Rican Style)

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 Tamale Casserole (Tamales En Cazuela, Puerto Rican Style)

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 Tamale Casserole (Tamales En Cazuela, Puerto Rican Style)

10.8%
9.8%
6.9%
71.2%
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 Tamale Casserole (Tamales En Cazuela, Puerto Rican Style)

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 Tamale Casserole (Tamales En Cazuela, Puerto Rican Style)

2.9%
5.1%
0.7%
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 Tamale Casserole (Tamales En Cazuela, Puerto Rican Style)

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: Tamale Casserole (Tamales En Cazuela, Puerto Rican Style)

In food category: Meals, Entrees, and Side Dishes

Carbohydrates (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
10.8 g
3.1 g
376
1530
Fiber, total dietary
1.5 g
425.2 mg
46
243
Sugars (Total incl. NLEA)
2 g
575.5 mg
324
1473
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
5.1 g
1.5 g
129
928
Fatty Acids, total polyunsaturated
672 mg
190.5 mg
597
1845
Fatty Acids, total saturated
2.9 g
830.6 mg
275
1223
Total Lipid (Fat)
9.8 g
2.8 g
147
773
Saturated Fats (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Capric Acid (10:0)
1 mg
0.3 mg
207
531
Lauric Acid (12:0)
5 mg
1.4 mg
244
705
Myristic Acid (14:0)
219 mg
62.1 mg
331
931
Palmitic Acid (16:0)
1.8 g
499 mg
191
1058
Stearic Acid (18:0)
810 mg
229.6 mg
177
885
Monounsaturated Fats (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Oleic Acid (18:1)
4.7 g
1.3 g
134
957
Palmitoleic Acid (16:1)
265 mg
75.1 mg
105
718
Paullinic Acid (20:1)
31 mg
8.8 mg
103
443
Polyunsaturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Docosapentaenoic Acid, DPA (22:5 n-3)
1 mg
0.3 mg
39
196
Eicosatetraenoic Acid, ETA (20:4)
11 mg
3.1 mg
84
283
Linoleic Acid (18:2 n-6)
605 mg
171.5 mg
598
1792
Linolenic Acid (18:3)
51 mg
14.5 mg
420
905
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
6.9 g
2 g
359
929
Water-soluble Vitamins (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
28 µg
7.9 µg
122
427
Folate, food
13 µg
3.7 µg
81
276
Folate, total
22 µg
6.2 µg
107
367
Folic Acid
9 µg
2.6 µg
73
256
Niacin
2 mg
555.7 µg
333
1280
Riboflavin
107 µg
30.3 µg
232
704
Thiamin
143 µg
40.5 µg
226
741
Vitamin B12
0.5 µg
0.1 µg
153
676
Vitamin B6
136 µg
38.6 µg
227
845
Vitamin C
9.3 mg
2.6 mg
137
530
Fat-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Carotene
14 µg
4 µg
216
450
alpha-Tocopherol
970 µg
275 µg
147
546
beta-Carotene
154 µg
43.7 µg
331
1012
beta-Cryptoxanthin
25 µg
7.1 µg
44
159
Lutein + Zeaxanthin
324 µg
91.9 µg
163
732
Lycopene
387 µg
109.7 µg
309
576
Phylloquinone
4.5 µg
1.3 µg
352
879
Retinol
1 µg
0.3 µg
145
480
Vitamin A, RAE
15 µg
4.3 µg
217
698
Minerals (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
22 mg
6.2 mg
225
525
Copper, Cu
66 µg
18.7 µg
191
783
Iron, Fe
1.5 mg
419.6 µg
154
773
Magnesium, Mg
15 mg
4.3 mg
75
348
Phosphorus, P
76 mg
21.5 mg
232
593
Potassium, K
194 mg
55 mg
223
704
Selenium, Se
6.1 µg
1.7 µg
280
632
Sodium, Na
274 mg
77.7 mg
410
875
Zinc, Zn
1.5 mg
436.6 µg
145
759
Other Micronutrients (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Cholesterol
23 mg
6.5 mg
118
358
Choline
22.8 mg
6.5 mg
400
928
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
71.2 g
20.2 g
292
1008
Other (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Kcal (Energy)
157 kcal
44.5 kcal
199
531
Figure 3. Nutritional profile of tamale casserole (tamales en cazuela, puerto rican style) with 52 nutrient values.

Foods Available Online

We searched Amazon for "Tamale Casserole" 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 Tamale Casserole (Tamales En Cazuela, Puerto Rican Style)

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

Amount / MeasurementWeight in GrWeight in Oz
1 Cup237.0 g8.4 oz
Figure 4. Common serving sizes of tamale casserole (tamales en cazuela, puerto rican style)

1 Similar Meals, Entrees, or Side Dishes

Explore the nutrient content of similar meals, entrees, and side dishes below by clicking on their names.

Similar Meals, Entrees, and Side Dishes 1 - 1

Click on the food to explore all the other nutrients it contains.

Tamale Casserole With MeatNo of
Nutrients
51
Figure 5. One similar meals, entrees, and side dishes.

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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