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Receta Oats Masala Upma - 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).
Green Peas – 1 tblsp (optional)
Red Chilli Powder – 1/4 tsp
Cardamom – 1
Cinnamon – a small piece
Salt as per taste
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 		oats
156.0g 		tomatoes
81.9g 		carrot
14.24g 		peas
0.0g 		onions
72.0g 		chili
32.85g 		chili
0.0g 		ghee
6.41g 		clove
0.5g 		cardamom
0.0g 		cinnamon
0.0g 		salt
0.0g 		Total Per Serving Total for Recipe
Protein (g) 26.35 0.72 0.13 n/a 0.79 0.66 n/a 0.02 0.03 n/a n/a n/a 28.7 28.7
Total Fat (g) 10.76 0.16 0.03 n/a 0.07 0.07 n/a 6.38 0.1 n/a n/a n/a 17.58 17.58
Carbohydrates (g) 103.38 3.21 1.36 n/a 6.72 3.11 n/a 0.0 0.31 n/a n/a n/a 118.09 118.09
Ash (g) 2.68 0.41 0.14 n/a 0.25 0.2 n/a n/a 0.03 n/a n/a n/a 3.71 3.71
Calories (kcal) 606.84 14.742 5.838 n/a 28.8 13.14 n/a 56.152 1.615 n/a n/a n/a 727.127 727.127
Starch (g) n/a 0.0 0.2 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.2 0.2
Sucrose (g) n/a 0.0 0.51 n/a 0.71 n/a n/a n/a 0.0 n/a n/a n/a 1.22 1.22
Glucose (dextrose) (g) n/a 1.02 0.08 n/a 1.42 n/a n/a n/a 0.01 n/a n/a n/a 2.53 2.53
Fructose (g) n/a 1.12 0.08 n/a 0.93 n/a n/a n/a 0.01 n/a n/a n/a 2.13 2.13
Lactose (g) n/a 0.0 0.0 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 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.0 0.0
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0
Water (g) 12.82 77.4 12.57 n/a 64.16 28.82 n/a 0.02 0.03 n/a n/a n/a 195.82 195.82
Caffeine (mg) n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0
Sugars (g) n/a 2.15 0.67 n/a 3.05 1.68 n/a 0.0 0.01 n/a n/a n/a 7.57 7.57
Galactose (g) n/a 0.0 0.0 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) 16.5 1.0 0.4 n/a 1.2 0.5 n/a 0.0 0.2 n/a n/a n/a 19.8 19.8
Calcium (mg) 84.24 8.19 4.699 n/a 16.56 5.913 n/a 0.256 3.23 n/a n/a n/a 123.089 123.089
Iron (mg) 7.36 0.22 0.04 n/a 0.15 0.39 n/a 0.0 0.04 n/a n/a n/a 8.22 8.22
Magnesium (mg) 276.12 9.009 1.709 n/a 7.2 8.213 n/a 0.0 1.32 n/a n/a n/a 303.57 303.57
Phosphorus (mg) 815.88 19.656 4.984 n/a 20.88 15.111 n/a 0.192 0.525 n/a n/a n/a 877.228 877.228
Potassium (mg) 669.24 194.103 45.568 n/a 105.12 111.69 n/a 0.321 5.51 n/a n/a n/a 1131.552 1131.552
Sodium (mg) 3.12 4.095 9.826 n/a 2.88 2.3 n/a 0.128 1.215 n/a n/a n/a 23.563 23.563
Zinc (mg) 6.19 0.14 0.03 n/a 0.12 0.1 n/a 0.0 0.01 n/a n/a n/a 6.59 6.59
Copper (mg) 0.983 0.049 0.007 n/a 0.029 0.056 n/a 0.0 0.002 n/a n/a n/a 1.125 1.125
Manganese (mg) 7.675 0.09 0.02 n/a 0.094 0.079 n/a n/a 0.15 n/a n/a n/a 8.108 8.108
Selenium (mcg) n/a 0.0 0.0 n/a 0.4 0.2 n/a 0.0 0.0 n/a n/a n/a 0.6 0.6
Vitamin A, IU (IU) 0.0 682.227 2378.934 n/a 1.44 387.302 n/a n/a 2.65 n/a n/a n/a 3452.553 3452.553
Retinol (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 52.818 0.0 n/a n/a n/a 52.818 52.818
Vitamin A, RAE (mcg_RAE) 0.0 34.398 118.904 n/a 0.0 19.382 n/a 53.844 0.135 n/a n/a n/a 226.663 226.663
Beta Carotene (mcg) n/a 367.731 1179.784 n/a 0.72 220.424 n/a 12.371 0.42 n/a n/a n/a 1781.45 1781.45
Vitamin E (mg) n/a 0.44 0.09 n/a 0.01 0.23 n/a 0.18 0.04 n/a n/a n/a 1.0 1.0
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 0.0
Lycopene (mcg) n/a 2107.287 0.142 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 2107.429 2107.429
Lutein + zeaxanthin (mcg) n/a 100.737 36.454 n/a 2.88 238.163 n/a 0.0 0.0 n/a n/a n/a 378.234 378.234
Tocopherol, beta (mg) n/a 0.01 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.01 0.01
Tocopherol, gamma (mg) n/a 0.1 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.1 0.1
Tocopherol, delta (mg) n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Vitamin C (mg) 0.0 10.4 0.8 n/a 5.3 79.7 n/a 0.0 0.4 n/a n/a n/a 96.6 96.6
Thiamin (mg) 1.186 0.033 0.01 n/a 0.036 0.03 n/a 0.0 0.001 n/a n/a n/a 1.294 1.294
Riboflavin (mg) 0.218 0.016 0.009 n/a 0.022 0.03 n/a 0.001 0.001 n/a n/a n/a 0.296 0.296
Niacin (mg) 1.498 0.483 0.14 n/a 0.086 0.312 n/a 0.0 0.007 n/a n/a n/a 2.526 2.526
Pantothenic acid (mg) 2.106 0.074 0.038 n/a 0.086 0.02 n/a n/a n/a n/a n/a n/a 2.324 2.324
Vitamin B-6 (mg) 0.187 0.066 0.02 n/a 0.086 0.092 n/a 0.0 0.003 n/a n/a n/a 0.454 0.454
Folate (mcg) 87.36 12.285 2.706 n/a 13.68 7.556 n/a 0.0 0.465 n/a n/a n/a 124.051 124.051
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0
Choline (mg) n/a 5.5 1.3 n/a 4.4 3.6 n/a 1.4 0.2 n/a n/a n/a 16.4 16.4
Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0
Tryptophan (g) 0.359 0.008 0.001 n/a 0.007 0.01 n/a n/a n/a n/a n/a n/a 0.385 0.385
Threonine (g) 0.905 0.025 0.027 n/a 0.014 0.023 n/a n/a n/a n/a n/a n/a 0.994 0.994
Isoleucine (g) 1.076 0.016 0.011 n/a 0.007 0.023 n/a n/a n/a n/a n/a n/a 1.134 1.134
Leucine (g) 1.997 0.025 0.014 n/a 0.022 0.036 n/a n/a n/a n/a n/a n/a 2.093 2.093
Lysine (g) 1.092 0.025 0.014 n/a 0.029 0.03 n/a n/a n/a n/a n/a n/a 1.189 1.189
Methionine (g) 0.484 0.008 0.003 n/a 0.0 0.007 n/a n/a n/a n/a n/a n/a 0.501 0.501
Cystine (g) 0.64 0.008 0.011 n/a 0.0 0.013 n/a n/a n/a n/a n/a n/a 0.672 0.672
Phenylalanine (g) 1.404 0.057 0.009 n/a 0.022 0.02 n/a n/a n/a n/a n/a n/a 1.511 1.511
Tyrosine (g) 0.889 0.008 0.006 n/a 0.007 0.013 n/a n/a n/a n/a n/a n/a 0.923 0.923
Valine (g) 1.466 0.016 0.01 n/a 0.014 0.026 n/a n/a n/a n/a n/a n/a 1.533 1.533
Arginine (g) 1.856 0.016 0.013 n/a 0.072 0.033 n/a n/a n/a n/a n/a n/a 1.99 1.99
Histidine (g) 0.64 0.008 0.006 n/a 0.007 0.013 n/a n/a n/a n/a n/a n/a 0.674 0.674
Alanine (g) 1.373 0.025 0.016 n/a 0.014 0.026 n/a n/a n/a n/a n/a n/a 1.454 1.454
Aspartic acid (g) 2.262 0.115 0.027 n/a 0.065 0.095 n/a n/a n/a n/a n/a n/a 2.564 2.564
Glutamic acid (g) 5.788 0.352 0.053 n/a 0.187 0.085 n/a n/a n/a n/a n/a n/a 6.465 6.465
Glycine (g) 1.31 0.016 0.007 n/a 0.022 0.023 n/a n/a n/a n/a n/a n/a 1.378 1.378
Proline (g) 1.451 0.016 0.007 n/a 0.007 0.03 n/a n/a n/a n/a n/a n/a 1.511 1.511
Serine (g) 1.17 0.025 0.007 n/a 0.014 0.026 n/a n/a n/a n/a n/a n/a 1.242 1.242
Cholesterol (mg) 0.0 0.0 0.0 n/a 0.0 0.0 n/a 16.41 0.0 n/a n/a n/a 16.41 16.41
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 0.0 0.0
Saturated Fat (g) 1.903 0.025 0.006 n/a 0.029 0.007 n/a 3.969 0.027 n/a n/a n/a 5.965 5.965
Phytosterols (mg) n/a 5.733 n/a n/a 10.8 n/a n/a n/a 1.28 n/a n/a n/a 17.813 17.813
Monounsaturated Fat (g) 3.401 0.025 0.001 n/a 0.007 0.003 n/a 1.842 0.007 n/a n/a n/a 5.286 5.286
Polyunsaturated (g) 3.962 0.066 0.017 n/a 0.014 0.036 n/a 0.237 0.035 n/a n/a n/a 4.368 4.368