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 		poha
263.2g 		curd
248.0g 		mango
56.93g 		sugar
2.8g 		cardamom
0.5g 		nuts
34.25g 		Total Per Serving Total for Recipe
Protein (g) 5.0 16.24 0.29 0.0 0.05 5.93 27.51 27.51
Total Fat (g) 1.84 9.15 0.15 0.0 0.03 17.62 28.8 28.8
Carbohydrates (g) 29.48 4.46 9.68 2.8 0.34 8.68 55.44 55.44
Ash (g) 2.11 n/a 0.28 0.0 0.03 1.42 3.84 3.84
Calories (kcal) 139.496 151.28 37.001 10.836 1.555 203.445 543.613 543.613
Starch (g) n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a n/a n/a n/a n/a n/a 0.0 0.0
Glucose (dextrose) (g) n/a n/a n/a n/a n/a n/a 0.0 0.0
Fructose (g) n/a n/a n/a n/a n/a n/a 0.0 0.0
Lactose (g) n/a n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a n/a n/a n/a 0.0 0.0
Alcohol (g) n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Water (g) 224.77 216.4 46.51 0.0 0.04 0.6 488.33 488.33
Caffeine (mg) n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Sugars (g) n/a 1.74 8.42 2.8 n/a 1.59 14.55 14.55
Galactose (g) n/a n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) n/a 0.5 1.0 0.0 0.1 3.1 4.7 4.7
Calcium (mg) 23.688 275.28 5.693 0.028 1.915 23.975 330.579 330.579
Iron (mg) 2.63 2.75 0.07 0.0 0.07 1.27 6.8 6.8
Magnesium (mg) n/a 66.96 5.123 0.0 1.145 77.063 150.291 150.291
Phosphorus (mg) 105.28 228.16 6.262 0.0 0.89 148.988 489.579 489.579
Potassium (mg) n/a 297.6 88.803 0.056 5.595 204.473 596.527 596.527
Sodium (mg) n/a 19.84 1.139 0.0 0.09 229.133 250.201 250.201
Zinc (mg) n/a 1.59 0.02 0.0 0.04 1.3 2.95 2.95
Copper (mg) n/a 0.397 0.063 0.0 0.002 0.438 0.9 0.9
Manganese (mg) n/a n/a 0.017 0.0 0.14 0.664 0.822 0.822
Selenium (mcg) n/a 22.1 0.3 0.0 n/a 2.6 25.0 25.0
Vitamin A, IU (IU) 1895.04 n/a 435.476 0.0 0.0 1.713 2332.229 2332.229
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 94.752 0.0 21.632 0.0 0.0 0.0 116.384 116.384
Beta Carotene (mcg) n/a 9.92 253.316 0.0 n/a 1.028 264.264 264.264
Vitamin E (mg) n/a 0.02 0.64 0.0 n/a 3.75 4.41 4.41
Vitamin D (IU) n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) n/a 0.0 0.0 0.0 n/a 7.193 7.193 7.193
Tocopherol, beta (mg) n/a n/a n/a n/a n/a n/a 0.0 0.0
Tocopherol, gamma (mg) n/a n/a n/a n/a n/a n/a 0.0 0.0
Tocopherol, delta (mg) n/a n/a n/a n/a n/a n/a 0.0 0.0
Vitamin C (mg) 29.0 0.5 15.8 0.0 0.1 0.1 45.5 45.5
Thiamin (mg) 0.29 0.124 0.034 0.0 0.001 0.069 0.517 0.517
Riboflavin (mg) 0.105 0.099 0.034 0.001 0.001 0.069 0.309 0.309
Niacin (mg) 7.37 1.339 0.33 0.0 0.006 1.61 10.654 10.654
Pantothenic acid (mg) n/a n/a 0.091 0.0 n/a 0.414 0.506 0.506
Vitamin B-6 (mg) n/a 0.124 0.074 0.0 0.001 0.103 0.302 0.302
Folate (mcg) n/a 109.12 7.97 0.0 n/a 17.125 134.215 134.215
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) n/a 68.0 4.3 0.0 n/a 18.6 90.9 90.9
Folic acid (mcg) n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0
Tryptophan (g) n/a n/a 0.006 n/a n/a 0.089 0.095 0.095
Threonine (g) n/a n/a 0.011 n/a n/a 0.206 0.217 0.217
Isoleucine (g) n/a n/a 0.011 n/a n/a 0.253 0.265 0.265
Leucine (g) n/a n/a 0.017 n/a n/a 0.469 0.486 0.486
Lysine (g) n/a n/a 0.023 n/a n/a 0.243 0.266 0.266
Methionine (g) n/a n/a 0.006 n/a n/a 0.079 0.084 0.084
Cystine (g) n/a n/a n/a n/a n/a 0.099 0.099 0.099
Phenylalanine (g) n/a n/a 0.011 n/a n/a 0.325 0.337 0.337
Tyrosine (g) n/a n/a 0.006 n/a n/a 0.233 0.239 0.239
Valine (g) n/a n/a 0.017 n/a n/a 0.319 0.336 0.336
Arginine (g) n/a n/a 0.011 n/a n/a 0.767 0.779 0.779
Histidine (g) n/a n/a 0.006 n/a n/a 0.164 0.17 0.17
Alanine (g) n/a n/a 0.028 n/a n/a 0.277 0.306 0.306
Aspartic acid (g) n/a n/a 0.023 n/a n/a 0.706 0.728 0.728
Glutamic acid (g) n/a n/a 0.034 n/a n/a 1.514 1.548 1.548
Glycine (g) n/a n/a 0.011 n/a n/a 0.363 0.374 0.374
Proline (g) n/a n/a 0.011 n/a n/a 0.301 0.313 0.313
Serine (g) n/a n/a 0.011 n/a n/a 0.315 0.326 0.326
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) n/a 1.314 0.04 0.0 0.003 2.363 3.721 3.721
Phytosterols (mg) n/a n/a n/a n/a 0.23 n/a 0.23 0.23
Monounsaturated Fat (g) n/a 2.009 0.057 0.0 0.004 10.755 12.825 12.825
Polyunsaturated (g) n/a 5.158 0.028 0.0 0.002 3.689 8.878 8.878