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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 cup upma rava,
3/4 teaspoon uard daal
3/4 teaspoon channa daal
1-2 dry red chillies
1 inch piece ginger finely cut
6-7 curry leaves
Coriander for garnish.
Leamon juice for garnish
Salt accordning to taste
OPTIONAL - You can also add grated coconut, fried cashewnuts and some fried rasins for 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
1 servings in recipe 		mustard
1.65g 		onion
63.0g 		potato
127.5g 		curry
0.0g 		chillies
65.7g 		coriander
0.0g 		water
474.0g 		oil
34.0g 		Total Per Serving Total for Recipe
Protein (g) 0.41 0.69 2.58 n/a 1.31 n/a 0.0 0.0 4.99 4.99
Total Fat (g) 0.47 0.06 0.11 n/a 0.13 n/a 0.0 34.0 34.78 34.78
Carbohydrates (g) 0.58 5.88 22.27 n/a 6.22 n/a 0.0 0.0 34.95 34.95
Ash (g) 0.07 0.22 1.38 n/a 0.39 n/a 0.47 0.0 2.54 2.54
Calories (kcal) 7.739 25.2 98.175 n/a 26.28 n/a 0.0 300.56 457.953 457.953
Starch (g) n/a 0.0 19.69 n/a n/a n/a n/a n/a 19.69 19.69
Sucrose (g) 0.06 0.62 0.22 n/a n/a n/a n/a n/a 0.9 0.9
Glucose (dextrose) (g) 0.05 1.24 0.42 n/a n/a n/a n/a n/a 1.71 1.71
Fructose (g) 0.0 0.81 0.34 n/a n/a n/a n/a n/a 1.16 1.16
Lactose (g) 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Water (g) 0.11 56.14 101.16 n/a 57.65 n/a 473.53 0.0 688.58 688.58
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Sugars (g) 0.11 2.67 0.99 n/a 3.35 n/a 0.0 0.0 7.13 7.13
Galactose (g) 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 0.2 1.1 2.8 n/a 1.0 n/a 0.0 0.0 5.1 5.1
Calcium (mg) 8.597 14.49 15.3 n/a 11.826 n/a 14.22 0.0 64.432 64.432
Iron (mg) 0.16 0.13 0.99 n/a 0.79 n/a 0.0 0.01 2.09 2.09
Magnesium (mg) 4.917 6.3 29.325 n/a 16.425 n/a 4.74 0.0 61.707 61.707
Phosphorus (mg) 13.877 18.27 72.675 n/a 30.222 n/a 0.0 0.0 135.043 135.043
Potassium (mg) 11.253 91.98 536.775 n/a 223.38 n/a 0.0 0.0 863.388 863.388
Sodium (mg) 0.083 2.52 7.65 n/a 4.599 n/a 18.96 0.0 33.811 33.811
Zinc (mg) 0.09 0.11 0.37 n/a 0.2 n/a 0.05 0.0 0.82 0.82
Copper (mg) 0.007 0.025 0.14 n/a 0.112 n/a 0.047 0.0 0.331 0.331
Manganese (mg) 0.029 0.082 0.191 n/a 0.158 n/a 0.0 n/a 0.46 0.46
Selenium (mcg) 2.2 0.3 0.4 n/a 0.3 n/a 0.0 0.0 3.2 3.2
Vitamin A, IU (IU) 1.023 1.26 2.55 n/a 774.603 n/a 0.0 0.0 779.436 779.436
Retinol (mcg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.05 0.0 0.0 n/a 38.763 n/a 0.0 0.0 38.813 38.813
Beta Carotene (mcg) 0.611 0.63 1.275 n/a 440.847 n/a 0.0 0.0 443.362 443.362
Vitamin E (mg) 0.05 0.01 0.01 n/a 0.45 n/a 0.0 3.13 3.66 3.66
Vitamin D (IU) n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) 7.392 2.52 10.2 n/a 476.325 n/a 0.0 0.0 496.437 496.437
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Tocopherol, gamma (mg) 0.31 0.0 0.0 n/a n/a n/a n/a n/a 0.31 0.31
Tocopherol, delta (mg) 0.01 0.0 0.0 n/a n/a n/a n/a n/a 0.01 0.01
Vitamin C (mg) 0.0 4.7 25.1 n/a 159.3 n/a 0.0 0.0 189.2 189.2
Thiamin (mg) 0.009 0.031 0.102 n/a 0.059 n/a 0.0 0.0 0.202 0.202
Riboflavin (mg) 0.006 0.019 0.038 n/a 0.059 n/a 0.0 0.0 0.123 0.123
Niacin (mg) 0.13 0.076 1.339 n/a 0.624 n/a 0.0 0.0 2.169 2.169
Pantothenic acid (mg) n/a 0.076 0.383 n/a 0.039 n/a 0.0 0.0 0.498 0.498
Vitamin B-6 (mg) 0.007 0.076 0.383 n/a 0.184 n/a 0.0 0.0 0.649 0.649
Folate (mcg) 1.254 11.97 20.4 n/a 15.111 n/a 0.0 0.0 48.735 48.735
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Choline (mg) 2.0 3.8 15.4 n/a 7.3 n/a 0.0 n/a 28.6 28.6
Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Tryptophan (g) 0.009 0.006 0.038 n/a 0.02 n/a n/a 0.0 0.073 0.073
Threonine (g) 0.018 0.013 0.102 n/a 0.046 n/a n/a 0.0 0.179 0.179
Isoleucine (g) 0.018 0.006 0.102 n/a 0.046 n/a n/a 0.0 0.172 0.172
Leucine (g) 0.029 0.019 0.153 n/a 0.072 n/a n/a 0.0 0.274 0.274
Lysine (g) 0.025 0.025 0.166 n/a 0.059 n/a n/a 0.0 0.275 0.275
Methionine (g) 0.008 0.0 0.038 n/a 0.013 n/a n/a 0.0 0.059 0.059
Cystine (g) 0.01 0.0 0.038 n/a 0.026 n/a n/a 0.0 0.074 0.074
Phenylalanine (g) 0.018 0.019 0.115 n/a 0.039 n/a n/a 0.0 0.191 0.191
Tyrosine (g) 0.012 0.006 0.102 n/a 0.026 n/a n/a 0.0 0.147 0.147
Valine (g) 0.022 0.013 0.153 n/a 0.053 n/a n/a 0.0 0.24 0.24
Arginine (g) 0.029 0.063 0.128 n/a 0.066 n/a n/a 0.0 0.285 0.285
Histidine (g) 0.013 0.006 0.064 n/a 0.026 n/a n/a 0.0 0.109 0.109
Alanine (g) 0.02 0.013 0.077 n/a 0.053 n/a n/a 0.0 0.161 0.161
Aspartic acid (g) 0.033 0.057 0.65 n/a 0.191 n/a n/a 0.0 0.93 0.93
Glutamic acid (g) 0.082 0.164 0.446 n/a 0.171 n/a n/a 0.0 0.863 0.863
Glycine (g) 0.022 0.019 0.077 n/a 0.046 n/a n/a 0.0 0.163 0.163
Proline (g) 0.032 0.006 0.089 n/a 0.059 n/a n/a 0.0 0.187 0.187
Serine (g) 0.018 0.013 0.115 n/a 0.053 n/a n/a 0.0 0.198 0.198
Cholesterol (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a 0.877 0.877 0.877
Saturated Fat (g) 0.024 0.025 0.038 n/a 0.013 n/a 0.0 2.526 2.627 2.627
Phytosterols (mg) 1.947 9.45 6.375 n/a n/a n/a n/a 85.0 102.772 102.772
Monounsaturated Fat (g) 0.327 0.006 0.0 n/a 0.007 n/a 0.0 7.728 8.068 8.068
Polyunsaturated (g) 0.089 0.013 0.051 n/a 0.072 n/a 0.0 22.148 22.372 22.372