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Khara Bhath (Vegetable Rava Upma) Recipe - Detailed Nutritional Facts

Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
1 tsp ginger-garlic paste
¼ tsp asafoetida
6 - 8 cashews, sliced
5 - 6 curry leaves
1 tbsp chana dal
1 tbsp split urad dal
Salt, as per taste
To be ground into powder:
1 dry red chili
1/2 inch piece of cinnamon
1 tsp gram dal
1 tsp urad dal
To Garnish:
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
4 servings in recipe 		semolina
41.75g 		onion
24.75g 		carrot
13.57g 		peas
3.44g 		chillies
8.21g 		cashews
0.0g 		curry
0.0g 		mustard
0.41g 		cumin
0.26g 		salt
0.0g 		ghee
6.4g 		turmeric
0.28g 		water
237.0g 		coriander
1.25g 		chili
0.0g 		cloves
0.25g 		coconut
0.54g 		lemon juice
11.75g 		ghee
2.67g 		Total Per Serving Total for Recipe
Protein (g) 5.29 0.27 0.13 0.19 0.16 n/a n/a 0.1 0.05 n/a 0.02 0.02 0.0 0.15 n/a 0.01 0.02 0.04 0.01 6.47 25.88
Total Fat (g) 0.44 0.02 0.03 0.01 0.02 n/a n/a 0.12 0.06 n/a 6.37 0.03 0.0 0.22 n/a 0.05 0.18 0.0 2.66 10.21 40.84
Carbohydrates (g) 30.41 2.31 1.3 0.5 0.78 n/a n/a 0.14 0.12 n/a 0.0 0.18 0.0 0.69 n/a 0.15 0.08 1.01 0.0 37.67 150.68
Ash (g) 0.32 0.09 0.13 0.03 0.05 n/a n/a 0.02 0.02 n/a n/a 0.02 0.24 0.08 n/a 0.01 0.01 0.03 n/a 1.04 4.16
Calories (kcal) 150.3 9.9 5.565 2.789 3.285 n/a n/a 1.935 0.984 n/a 56.064 0.974 0.0 3.725 n/a 0.808 1.919 2.938 23.389 264.574 1058.296
Starch (g) n/a 0.0 0.19 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.19 0.76
Sucrose (g) n/a 0.25 0.49 0.17 n/a n/a n/a 0.02 n/a n/a n/a 0.01 n/a n/a n/a 0.0 n/a n/a n/a 0.93 3.72
Glucose (dextrose) (g) n/a 0.49 0.08 0.0 n/a n/a n/a 0.01 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.59 2.36
Fructose (g) n/a 0.32 0.07 0.01 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.41 1.64
Lactose (g) n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Maltose (g) n/a 0.0 0.0 0.01 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.01 0.04
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 5.29 22.05 11.98 2.72 7.21 n/a n/a 0.03 0.02 n/a 0.02 0.03 236.76 0.11 n/a 0.02 0.25 10.66 0.01 297.16 1188.64
Caffeine (mg) n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) n/a 1.05 0.64 0.2 0.42 n/a n/a 0.03 0.01 n/a 0.0 0.01 0.0 n/a n/a 0.01 0.03 0.28 0.0 2.67 10.68
Galactose (g) n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 1.6 0.4 0.4 0.2 0.1 n/a n/a 0.1 0.0 n/a 0.0 0.1 0.0 0.5 n/a 0.1 0.0 0.0 0.0 3.6 14.4
Calcium (mg) 7.098 5.693 4.479 0.861 1.478 n/a n/a 2.149 2.444 n/a 0.256 0.503 7.11 8.863 n/a 1.615 0.076 0.823 0.107 43.553 174.212
Iron (mg) 1.82 0.05 0.04 0.05 0.1 n/a n/a 0.04 0.17 n/a 0.0 0.11 0.0 0.2 n/a 0.02 0.01 0.0 0.0 2.63 10.52
Magnesium (mg) 19.623 2.475 1.629 1.136 2.053 n/a n/a 1.229 0.961 n/a 0.0 0.531 2.37 4.125 n/a 0.66 0.173 0.705 0.0 37.67 150.68
Phosphorus (mg) 56.78 7.178 4.75 3.719 3.778 n/a n/a 3.469 1.31 n/a 0.192 0.737 0.0 5.113 n/a 0.263 0.613 0.705 0.08 88.686 354.744
Potassium (mg) 77.655 36.135 43.432 8.403 27.923 n/a n/a 2.813 4.694 n/a 0.32 6.944 0.0 15.838 n/a 2.755 1.93 14.57 0.134 243.544 974.176
Sodium (mg) 0.418 0.99 9.365 0.172 0.575 n/a n/a 0.021 0.441 n/a 0.128 0.105 9.48 0.438 n/a 0.608 0.108 0.118 0.053 23.018 92.072
Zinc (mg) 0.44 0.04 0.03 0.04 0.02 n/a n/a 0.02 0.01 n/a 0.0 0.01 0.02 0.06 n/a 0.0 0.01 0.01 0.0 0.73 2.92
Copper (mg) 0.079 0.01 0.007 0.006 0.014 n/a n/a 0.002 0.002 n/a 0.0 0.002 0.024 0.012 n/a 0.001 0.002 0.004 0.0 0.165 0.66
Manganese (mg) 0.259 0.032 0.019 0.014 0.02 n/a n/a 0.007 0.009 n/a n/a 0.022 0.0 0.024 n/a 0.075 0.008 0.001 n/a 0.49 1.96
Selenium (mcg) 37.3 0.1 0.0 0.1 0.0 n/a n/a 0.6 0.0 n/a 0.0 0.0 0.0 0.3 n/a 0.0 0.1 0.0 0.0 38.6 154.4
Vitamin A, IU (IU) 0.0 0.495 2267.422 26.345 96.825 n/a n/a 0.256 3.334 n/a n/a 0.0 0.0 0.0 n/a 1.325 0.0 2.35 n/a 2398.351 9593.404
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 52.736 0.0 0.0 0.0 n/a 0.0 0.0 0.0 22.001 74.737 298.948
Vitamin A, RAE (mcg_RAE) 0.0 0.0 113.33 1.309 4.845 n/a n/a 0.012 0.168 n/a 53.76 0.0 0.0 0.0 n/a 0.068 0.0 0.118 22.428 196.038 784.152
Beta Carotene (mcg) n/a 0.248 1124.482 15.462 55.106 n/a n/a 0.153 2.0 n/a 12.352 0.0 0.0 n/a n/a 0.21 0.0 0.353 5.153 1215.518 4862.072
Vitamin E (mg) 0.11 0.0 0.09 0.0 0.06 n/a n/a 0.01 0.01 n/a 0.18 0.01 0.0 n/a n/a 0.02 0.0 0.02 0.07 0.59 2.36
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) n/a 0.0 0.136 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.136 0.544
Lutein + zeaxanthin (mcg) n/a 0.99 34.746 85.302 59.541 n/a n/a 1.848 1.176 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 1.058 0.0 184.659 738.636
Tocopherol, beta (mg) n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Tocopherol, gamma (mg) n/a 0.0 0.0 0.03 n/a n/a n/a 0.08 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.11 0.44
Tocopherol, delta (mg) n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Vitamin C (mg) 0.0 1.8 0.8 1.4 19.9 n/a n/a 0.0 0.0 n/a 0.0 0.1 0.0 0.3 n/a 0.2 0.0 5.4 0.0 29.9 119.6
Thiamin (mg) 0.338 0.012 0.01 0.009 0.007 n/a n/a 0.002 0.002 n/a 0.0 0.0 0.0 0.003 n/a 0.0 0.0 0.004 0.0 0.388 1.552
Riboflavin (mg) 0.238 0.007 0.008 0.004 0.007 n/a n/a 0.002 0.001 n/a 0.001 0.001 0.0 0.004 n/a 0.001 0.0 0.001 0.0 0.275 1.1
Niacin (mg) 2.501 0.03 0.133 0.072 0.078 n/a n/a 0.033 0.012 n/a 0.0 0.014 0.0 0.027 n/a 0.004 0.003 0.012 0.0 2.917 11.668
Pantothenic acid (mg) 0.242 0.03 0.037 0.003 0.005 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.002 0.012 n/a 0.33 1.32
Vitamin B-6 (mg) 0.042 0.03 0.019 0.006 0.023 n/a n/a 0.002 0.001 n/a 0.0 0.005 0.0 n/a n/a 0.001 0.0 0.006 0.0 0.135 0.54
Folate (mcg) 76.403 4.703 2.579 2.238 1.889 n/a n/a 0.314 0.026 n/a 0.0 0.107 0.0 0.0 n/a 0.233 0.141 1.528 0.0 90.159 360.636
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) n/a 1.5 1.2 1.0 0.9 n/a n/a 0.5 0.1 n/a 1.4 0.1 0.0 n/a n/a 0.1 0.1 0.6 0.6 8.1 32.4
Folic acid (mcg) 46.343 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 46.343 185.372
Tryptophan (g) 0.067 0.002 0.001 0.001 0.002 n/a n/a 0.002 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.077 0.308
Threonine (g) 0.142 0.005 0.026 0.007 0.006 n/a n/a 0.005 n/a n/a n/a n/a n/a n/a n/a n/a 0.001 n/a n/a 0.191 0.764
Isoleucine (g) 0.205 0.002 0.011 0.007 0.006 n/a n/a 0.004 n/a n/a n/a n/a n/a n/a n/a n/a 0.001 n/a n/a 0.236 0.944
Leucine (g) 0.363 0.007 0.014 0.011 0.009 n/a n/a 0.007 n/a n/a n/a n/a n/a n/a n/a n/a 0.001 n/a n/a 0.413 1.652
Lysine (g) 0.1 0.01 0.014 0.011 0.007 n/a n/a 0.006 n/a n/a n/a n/a n/a n/a n/a n/a 0.001 n/a n/a 0.149 0.596
Methionine (g) 0.084 0.0 0.003 0.003 0.002 n/a n/a 0.002 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.093 0.372
Cystine (g) 0.15 0.0 0.011 0.001 0.003 n/a n/a 0.002 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.168 0.672
Phenylalanine (g) 0.259 0.007 0.008 0.007 0.005 n/a n/a 0.004 n/a n/a n/a n/a n/a n/a n/a n/a 0.001 n/a n/a 0.292 1.168
Tyrosine (g) 0.138 0.002 0.005 0.004 0.003 n/a n/a 0.003 n/a n/a n/a n/a n/a n/a n/a n/a 0.001 n/a n/a 0.156 0.624
Valine (g) 0.225 0.005 0.01 0.008 0.007 n/a n/a 0.005 n/a n/a n/a n/a n/a n/a n/a n/a 0.001 n/a n/a 0.261 1.044
Arginine (g) 0.196 0.025 0.012 0.015 0.008 n/a n/a 0.007 n/a n/a n/a n/a n/a n/a n/a n/a 0.003 n/a n/a 0.266 1.064
Histidine (g) 0.109 0.002 0.005 0.004 0.003 n/a n/a 0.003 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0.127 0.508
Alanine (g) 0.154 0.005 0.015 0.008 0.007 n/a n/a 0.005 n/a n/a n/a n/a n/a n/a n/a n/a 0.001 n/a n/a 0.195 0.78
Aspartic acid (g) 0.217 0.022 0.026 0.017 0.024 n/a n/a 0.008 n/a n/a n/a n/a n/a n/a n/a n/a 0.002 n/a n/a 0.316 1.264
Glutamic acid (g) 1.908 0.064 0.05 0.025 0.021 n/a n/a 0.021 n/a n/a n/a n/a n/a n/a n/a n/a 0.004 n/a n/a 2.094 8.376
Glycine (g) 0.167 0.007 0.007 0.006 0.006 n/a n/a 0.005 n/a n/a n/a n/a n/a n/a n/a n/a 0.001 n/a n/a 0.199 0.796
Proline (g) 0.585 0.002 0.007 0.006 0.007 n/a n/a 0.008 n/a n/a n/a n/a n/a n/a n/a n/a 0.001 n/a n/a 0.616 2.464
Serine (g) 0.251 0.005 0.007 0.006 0.007 n/a n/a 0.004 n/a n/a n/a n/a n/a n/a n/a n/a 0.001 n/a n/a 0.28 1.12
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 16.384 0.0 0.0 0.0 n/a 0.0 0.0 0.0 6.835 23.219 92.876
Trans Fat (g) n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.063 0.01 0.005 0.002 0.002 n/a n/a 0.006 0.004 n/a 3.963 0.009 0.0 0.012 n/a 0.014 0.161 0.0 1.653 5.904 23.616
Phytosterols (mg) n/a 3.713 n/a n/a n/a n/a n/a 0.487 0.179 n/a n/a 0.226 n/a 0.575 n/a 0.64 0.255 n/a n/a 6.073 24.292
Monounsaturated Fat (g) 0.05 0.002 0.001 0.001 0.001 n/a n/a 0.082 0.037 n/a 1.839 0.005 0.0 0.17 n/a 0.004 0.008 0.0 0.767 2.966 11.864
Polyunsaturated (g) 0.18 0.005 0.016 0.007 0.009 n/a n/a 0.022 0.009 n/a 0.236 0.006 0.0 0.022 n/a 0.018 0.002 0.0 0.099 0.629 2.516