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Nutritional Profile of Empanada (Filled With Cheese & Vegetables, Mexican Turnover)
We got 57 nutritional values in our nutrition profile for Empanada (Filled With Cheese & Vegetables, Mexican Turnover).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks well (Top 250) for five nutrients.
Most notable of them being
- Vitamin D (D2 + D3) (Fat-soluble Vitamins)
- beta-Cryptoxanthin (Fat-soluble Vitamins)
- Docosapentaenoic Acid, DPA (22:5 n-3) (Polyunsaturated Fats)
- Folic Acid (Water-soluble Vitamins)
Also, when compared to all foods, it ranks decently (Top 500) for 17 additional nutrients.
With the highest ranking of them being
- Folate, food (Water-soluble Vitamins)
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- Caproic Acid (6:0) (Saturated Fats)
- Butyric Acid (4:0) (Saturated Fats)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Cereal Grains and Pasta) shows that it ranks great (Top 10) for three nutrients.
These are
- Eicosapentaenoic Acid, EPA (20:5 n-3) (Polyunsaturated Fats)
- Docosapentaenoic Acid, DPA (22:5 n-3) (Polyunsaturated Fats)
- Vitamin D (D2 + D3) (Fat-soluble Vitamins)
Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for 21 additional nutrients.
With the highest ranking of them being
- Butyric Acid (4:0) (Saturated Fats)
- Caproic Acid (6:0) (Saturated Fats)
- Caprylic Acid (8:0) (Saturated Fats)
- Docosahexaenoic Acid, DHA (22:6 n-3) (Polyunsaturated Fats)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Empanada (Filled With Cheese & Vegetables, 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 Empanada (Filled With Cheese & Vegetables, 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 Empanada (Filled With Cheese & Vegetables, Mexican Turnover)
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 Empanada (Filled With Cheese & Vegetables, 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 Empanada (Filled With Cheese & Vegetables, Mexican Turnover)
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 Empanada (Filled With Cheese & Vegetables, 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: Empanada (Filled With Cheese & Vegetables, Mexican Turnover)
In food category: Cereal Grains and Pasta
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 34.7 g | 9.8 g | 89 | 729 |
| Fiber, total dietary | 1.6 g | 453.6 mg | 72 | 240 |
| Sugars (Total incl. NLEA) | 5.5 g | 1.6 g | 22 | 1129 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 6.1 g | 1.7 g | 28 | 784 |
| Fatty Acids, total polyunsaturated | 3.5 g | 992.2 mg | 22 | 799 |
| Fatty Acids, total saturated | 5.7 g | 1.6 g | 17 | 749 |
| Total Lipid (Fat) | 16.5 g | 4.7 g | 23 | 526 |
| Saturated Fats (8) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Butyric Acid (4:0) | 125 mg | 35.4 mg | 12 | 333 |
| Capric Acid (10:0) | 97 mg | 27.5 mg | 15 | 435 |
| Caproic Acid (6:0) | 62 mg | 17.6 mg | 13 | 296 |
| Caprylic Acid (8:0) | 45 mg | 12.8 mg | 13 | 359 |
| Lauric Acid (12:0) | 93 mg | 26.4 mg | 21 | 617 |
| Myristic Acid (14:0) | 502 mg | 142.3 mg | 15 | 649 |
| Palmitic Acid (16:0) | 2.8 g | 802.3 mg | 21 | 795 |
| Stearic Acid (18:0) | 1.7 g | 476.3 mg | 18 | 516 |
| Monounsaturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 5.9 g | 1.7 g | 29 | 757 |
| Palmitoleic Acid (16:1) | 155 mg | 43.9 mg | 26 | 828 |
| Paullinic Acid (20:1) | 20 mg | 5.7 mg | 33 | 454 |
| Polyunsaturated Fats (6) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Docosahexaenoic Acid, DHA (22:6 n-3) | 3 mg | 0.9 mg | 13 | 419 |
| Docosapentaenoic Acid, DPA (22:5 n-3) | 1 mg | 0.3 mg | 10 | 196 |
| Eicosapentaenoic Acid, EPA (20:5 n-3) | 1 mg | 0.3 mg | 7 | 336 |
| Eicosatetraenoic Acid, ETA (20:4) | 16 mg | 4.5 mg | 20 | 278 |
| Linoleic Acid (18:2 n-6) | 3.2 g | 907.2 mg | 24 | 763 |
| Linolenic Acid (18:3) | 282 mg | 79.9 mg | 24 | 674 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 8.6 g | 2.4 g | 72 | 761 |
| Water-soluble Vitamins (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 72 µg | 20.4 µg | 67 | 383 |
| Folate, food | 15 µg | 4.3 µg | 56 | 274 |
| Folate, total | 48 µg | 13.6 µg | 62 | 336 |
| Folic Acid | 33 µg | 9.4 µg | 52 | 232 |
| Niacin | 2 mg | 567 µg | 124 | 1272 |
| Riboflavin | 259 µg | 73.4 µg | 53 | 552 |
| Thiamin | 228 µg | 64.6 µg | 102 | 656 |
| Vitamin B12 | 0.2 µg | 0.1 µg | 28 | 706 |
| Vitamin B6 | 94 µg | 26.6 µg | 125 | 887 |
| Vitamin C | 5.1 mg | 1.4 mg | 17 | 572 |
| Fat-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Carotene | 2 µg | 0.6 µg | 22 | 462 |
| alpha-Tocopherol | 960 µg | 272.2 µg | 36 | 547 |
| beta-Carotene | 27 µg | 7.7 µg | 60 | 1139 |
| beta-Cryptoxanthin | 1 µg | 0.3 µg | 30 | 184 |
| Lutein + Zeaxanthin | 78 µg | 22.1 µg | 78 | 956 |
| Phylloquinone | 7.9 µg | 2.2 µg | 36 | 843 |
| Retinol | 41 µg | 11.6 µg | 28 | 440 |
| Vitamin A, RAE | 43 µg | 12.2 µg | 28 | 668 |
| Vitamin D (D2 + D3) | 0.3 µg | 0.1 µg | 10 | 160 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 161 mg | 45.6 mg | 17 | 384 |
| Copper, Cu | 106 µg | 30.1 µg | 123 | 743 |
| Iron, Fe | 2.2 mg | 615.2 µg | 81 | 704 |
| Magnesium, Mg | 18 mg | 5.1 mg | 96 | 342 |
| Phosphorus, P | 146 mg | 41.4 mg | 78 | 518 |
| Potassium, K | 165 mg | 46.8 mg | 100 | 733 |
| Selenium, Se | 17 µg | 4.8 µg | 75 | 521 |
| Sodium, Na | 501 mg | 142 mg | 21 | 648 |
| Zinc, Zn | 890 µg | 252.3 µg | 110 | 825 |
| Other Micronutrients (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Cholesterol | 48 mg | 13.6 mg | 17 | 333 |
| Choline | 34.8 mg | 9.9 mg | 32 | 808 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 37.8 g | 10.7 g | 194 | 1856 |
| Other (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Kcal (Energy) | 320 kcal | 90.7 kcal | 56 | 368 |
Foods Available Online
We searched Amazon for "Empanada" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Empanada (Filled With Cheese & Vegetables, Mexican Turnover)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| 1 Small/appetizer | 81.0 g | 2.9 oz |
| 1 Empanada | 222.0 g | 7.8 oz |
2 Similar Cereal Grains or Pasta
Explore the nutrient content of similar cereal grains and pasta below by clicking on their names.
Similar Cereal Grains and Pasta 1 - 2
Click on a food to explore all of the nutrients it contains.
| Empanada | No of Nutrients |
(Filled With Chicken & Vegetables, Mexican Turnover) | 51 |
(Filled With Meat & Vegetables, Mexican Turnover) | 55 |
Recommended High Quality Supplements
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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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