Besan and zuccini tortitas — Food Nutrition Browser

Chickpea flour (besan) 100 g

Egg, whole, raw, fresh 1 medium (44 g)

Oil, olive, salad or cooking 1 tablespoon (14 g)

Spices, cumin seed 0.5 tsp, whole (1 g)

Squash, summer, zucchini, includes skin, raw 1 small (118 g)

Composition

Energy

Protein 10.7 g

Fat 9.0 g

Carbs 22.5 g

Fiber 4.4 g

Water 56 g

Energy 215 kcal

Energy is predominantly from carbs (42%); EFSA recommends 45–60% for a balanced diet

Total fat

9.0g

Saturated

1.5g

Monounsat.

4.8g

Polyunsat.

2.0g

Omega-3

0.03g

Omega-6

1.79g

Saturated fat is 6.1% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 59.7 (target ≤ 4).

Histidine 38%

Isoleucine 39%

Leucine 32%

Lysine 36%

Methionine + Cysteine 50%

Phenylalanine + Tyrosine 54%

Threonine 41%

Tryptophan 48%

Valine 38%

Limiting amino acid is Leucine (32% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A31 µg

Vitamin C7.7 mg

Vitamin D0.3 µg

Vitamin E1.2 mg

Vitamin K8 µg

Thiamin (B1)0.20 mg

Riboflavin (B2)0.15 mg

Niacin (B3)0.9 mg

Pantothenic (B5)0.6 mg

Vitamin B60.28 mg

Folate (B9)176 µg

Vitamin B120.14 µg

Minerals

Calcium36 mg

Iron2.5 mg

Magnesium71 mg

Phosphorus165 mg

Potassium446 mg

Sodium50 mg

Zinc1.4 mg

Copper0.37 mg

Manganese0.67 mg

Selenium8.0 µg

Notable source of Folate (B9) (88% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.