Cancun Casserole
Nutrition facts per serving
⚠ Note: Ingredient quantities and recipe composition are approximate. Actual amounts may vary by region, culture, household tradition, and preparation style. For accurate nutritional analysis of your specific recipe, use the DietCompass Recipe Evaluation Tool.
🧾 Ingredients (per serving)
🧠 Expert Insights
Nutrient Density
- moderate nutrient density
Nutrient Highlights
- Contains moderate protein.
- Provides moderate vitamin C.
- Provides moderate vitamin A.
- Good source of vitamin B12, essential for nerve function and blood formation.
- Good source of selenium, an antioxidant mineral.
- Provides moderate manganese.
- Provides moderate copper.
- Provides moderate phosphorus.
Warnings
- Contains notable saturated fat. Moderation may be relevant for heart-health goals.
- Contains cholesterol. Individuals monitoring cholesterol intake should consider portion size.
Top Nutrients
- Nutrient: Saturated Fat
- Percent Dv: 38.09
- Level: high
- Nutrient: Vitamin B12
- Percent Dv: 28.88
- Level: high
- Nutrient: selenium
- Percent Dv: 24.82
Nutrient Levels
- Copper: moderate
- Zinc: low
- Total Fat: moderate
- Folate Dfe: low
- Dietary Fiber: low
- Phosphorus: moderate
- Vitamin E: low
- Magnesium: low
Percent Daily Values
- Copper: 13.9
- Zinc: 9.55
- Total Fat: 19.55
- Folate Dfe: 7.67
- Dietary Fiber: 9.18
- Phosphorus: 14.14
- Vitamin E: 6.35
- Magnesium: 7.94
Disclaimer
- These insights are derived from nutrient composition data and established dietary reference values. They do not constitute medical advice and do not evaluate food safety, allergens, contaminants, or individual medical conditions. Dietary decisions for pregnancy, infants, or medical conditions should be discussed with a qualified healthcare professional.
Population Relevance
- Bone Health: This food provides limited amounts of bone-health-relevant nutrients.
- High Protein: This food provides limited protein.
- Heart Health: This food provides limited heart-health-relevant nutrients.
- Gut Health: This food provides limited fiber for digestive health.
- Pregnancy: This food provides limited nutrient amounts typically highlighted during pregnancy.
- Anemia Support: This food provides limited amounts of iron-related nutrients.
Macro Profile
- This food is primarily fat-based.
🥩 Macronutrients
| Nutrient | Amount per Serving |
|---|---|
| Energy | 236.7 kcal |
| Protein | 8.05 g |
| Carbohydrates | 17.36 g |
| Total Fat | 15.25 g |
| Dietary Fiber | 2.57 g |
💎 Minerals
| Mineral | Amount per Serving |
|---|---|
| Copper | 0.13 mg |
| Manganese | 0.26 mg |
| Calcium | 119.92 mg |
| Potassium | 213.65 mg |
💊 Vitamins
| Vitamin | Amount per Serving |
|---|---|
| Vitamin A | 150.40 µg |
| Niacin B3 | 0.84 mg |
| Pantothenic Acid B5 | 0.60 mg |
| Vitamin B6 | 0.16 mg |
See Complete Nutritional Breakdown
Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.