The " Shut Up, Sandi " Quesadilla - Quesadillas
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
- Good source of iron, which supports red blood cell formation.
- High in dietary fiber, supporting digestive health and satiety.
- Provides significant protein content.
- Provides moderate potassium.
- Provides moderate calcium.
- Rich in magnesium which supports muscle and nerve function.
- Good source of zinc, supporting immune function and cell growth.
- Good source of selenium, an antioxidant mineral.
Warnings
- This food contains substantial potassium. Individuals with kidney conditions may need to monitor potassium intake.
Top Nutrients
- Nutrient: phosphorus
- Percent Dv: 72.31
- Level: high
- Nutrient: Dietary Fiber
- Percent Dv: 64.99
- Level: high
- Nutrient: copper
- Percent Dv: 52.25
Nutrient Levels
- Copper: high
- Zinc: high
- Total Fat: moderate
- Folate Dfe: minimal
- Dietary Fiber: high
- Phosphorus: high
- Vitamin E: low
- Magnesium: high
Percent Daily Values
- Copper: 52.25
- Zinc: 34.73
- Total Fat: 11.72
- Folate Dfe: 4.83
- Dietary Fiber: 64.99
- Phosphorus: 72.31
- Vitamin E: 6.32
- Magnesium: 51.62
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 some bone-health-relevant nutrients at moderate levels.
- High Protein: This food provides moderate protein content.
- Heart Health: This food provides some heart-health-relevant nutrients.
- Gut Health: This food is high in dietary fiber, which supports digestive health, regularity, and may contribute to beneficial gut microbiota.
- 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 carbohydrate-based.
🥩 Macronutrients
| Nutrient | Amount per Serving |
|---|---|
| Energy | 634.5 kcal |
| Protein | 16.71 g |
| Carbohydrates | 128.11 g |
| Total Fat | 9.14 g |
| Dietary Fiber | 18.20 g |
💎 Minerals
| Mineral | Amount per Serving |
|---|---|
| Copper | 0.47 mg |
| Manganese | 1.02 mg |
| Calcium | 252.84 mg |
| Potassium | 614.34 mg |
💊 Vitamins
| Vitamin | Amount per Serving |
|---|---|
| Vitamin A | 33.66 µg |
| Niacin B3 | 4.50 mg |
| Pantothenic Acid B5 | 0.34 mg |
| Vitamin B6 | 0.65 mg |
See Complete Nutritional Breakdown
Get detailed vitamins, minerals, amino acids, fatty acid profiles, and our comprehensive Diet Compass Score analysis.