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Nutritional Profile of Pumpkin Empanada (Mexican Turnover)

We got 45 nutritional values in our nutrition profile for Pumpkin Empanada (Mexican Turnover).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for one nutrient:

alpha-Carotene (Fat-soluble Vitamins)

Also, when compared to all foods, it ranks well (Top 250) for two additional nutrients:

Folic Acid (Water-soluble Vitamins)
Fiber, total dietary (Carbohydrates)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Desserts) shows that it ranks first-class (Top 10) for three nutrients.

These are

beta-Carotene (Fat-soluble Vitamins)
alpha-Carotene (Fat-soluble Vitamins)
Folic Acid (Water-soluble Vitamins)

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for nine additional nutrients.

With the highest ranking of them being

Folate, total (Water-soluble Vitamins)
Folate, DFE (Water-soluble Vitamins)
Niacin (Water-soluble Vitamins)
Thiamin (Water-soluble Vitamins)

You can find these and more nutrient rankings below.

Nutrient Content Of Pumpkin Empanada (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 Pumpkin Empanada (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 Pumpkin Empanada (Mexican Turnover)

41.7%

11.6%

4.6%

40.4%

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 Pumpkin Empanada (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 Pumpkin Empanada (Mexican Turnover)

2.9%

4.6%

3.3%

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 Pumpkin Empanada (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: Pumpkin Empanada (Mexican Turnover)

In food category: Desserts

Carbohydrates (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	41.7 g	11.8 g	82	617
Fiber, total dietary	2.1 g	595.3 mg	23	232
Sugars (Total incl. NLEA)	8.8 g	2.5 g	269	858
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	4.6 g	1.3 g	112	1015
Fatty Acids, total polyunsaturated	3.3 g	935.5 mg	83	837
Fatty Acids, total saturated	2.9 g	819.3 mg	196	1228
Total Lipid (Fat)	11.6 g	3.3 g	118	698
Saturated Fats (5)	per 100g	per Oz	Rank Cat.	Rank Foods
Capric Acid (10:0)	1 mg	0.3 mg	182	531
Lauric Acid (12:0)	1 mg	0.3 mg	195	709
Myristic Acid (14:0)	24 mg	6.8 mg	223	1126
Palmitic Acid (16:0)	1.5 g	419.6 mg	164	1133
Stearic Acid (18:0)	1.3 g	362.9 mg	97	619
Monounsaturated Fats (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	4.6 g	1.3 g	115	969
Palmitoleic Acid (16:1)	8 mg	2.3 mg	158	975
Paullinic Acid (20:1)	10 mg	2.8 mg	50	464
Polyunsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	3.1 g	873.2 mg	78	783
Linolenic Acid (18:3)	222 mg	62.9 mg	90	734
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	4.6 g	1.3 g	96	1162
Water-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	81 µg	23 µg	13	374
Folate, food	11 µg	3.1 µg	19	278
Folate, total	52 µg	14.7 µg	12	332
Folic Acid	41 µg	11.6 µg	10	224
Niacin	2.3 mg	652 µg	13	1214
Riboflavin	198 µg	56.1 µg	79	613
Thiamin	249 µg	70.6 µg	13	635
Vitamin B6	37 µg	10.5 µg	80	944
Vitamin C	1.2 mg	340.2 µg	74	611
Fat-soluble Vitamins (6)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Carotene	1.5 mg	419.6 µg	4	72
alpha-Tocopherol	1 mg	294.8 µg	66	539
beta-Carotene	2.1 mg	606.7 µg	3	362
Lutein + Zeaxanthin	7 µg	2 µg	113	1028
Phylloquinone	11.1 µg	3.1 µg	38	811
Vitamin A, RAE	240 µg	68 µg	14	473
Minerals (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	67 mg	19 mg	98	479
Copper, Cu	98 µg	27.8 µg	84	751
Iron, Fe	2.5 mg	705.9 µg	19	672
Magnesium, Mg	17 mg	4.8 mg	37	343
Phosphorus, P	72 mg	20.4 mg	112	599
Potassium, K	119 mg	33.7 mg	131	779
Selenium, Se	14.1 µg	4 µg	17	550
Sodium, Na	401 mg	113.7 mg	37	748
Zinc, Zn	350 µg	99.2 µg	71	892
Other Micronutrients (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	7.3 mg	2.1 mg	212	1083
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	40.4 g	11.5 g	254	1816
Other (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Kcal (Energy)	288 kcal	81.6 kcal	86	400

Figure 3. Nutritional profile of pumpkin empanada (mexican turnover) with 45 nutrient values.

Foods Available Online

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Common Serving Sizes Of Pumpkin Empanada (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 Cup	132.0 g	4.7 oz
1 Empanada	222.0 g	7.8 oz

Figure 4. Common serving sizes of pumpkin empanada (mexican turnover)

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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