Receta Quinoa –Spinach 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).
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 2 servings in recipe	quinoa 85.0g	spinach 10.8g	vegetables 59.15g	onion 31.5g	chilies 32.85g	tomatoes 70.53g	turmeric 0.28g	oil 3.38g	mustard 0.83g	cumin 0.27g	bengal 0.86g	curry 0.0g	salt 0.0g	Total Per Serving	Total for Recipe
Protein (g)	12.0	0.31	1.97	0.35	0.66	0.62	0.02	0.0	0.21	0.05	0.08	n/a	n/a	16.26	32.52
Total Fat (g)	5.16	0.04	0.31	0.03	0.07	0.14	0.03	3.38	0.24	0.06	0.02	n/a	n/a	9.47	18.94
Carbohydrates (g)	54.54	0.39	7.96	2.94	3.11	2.76	0.19	0.0	0.29	0.12	0.23	n/a	n/a	72.53	145.06
Ash (g)	2.02	0.19	0.35	0.11	0.2	0.35	0.02	0.0	0.04	0.02	0.01	n/a	n/a	3.31	6.62
Calories (kcal)	312.8	2.484	37.853	12.6	13.14	12.695	1.009	29.835	3.869	0.994	1.402	n/a	n/a	428.68	857.36
Starch (g)	44.39	n/a	n/a	0.0	n/a	0.0	n/a	n/a	n/a	n/a	n/a	n/a	n/a	44.39	88.78
Sucrose (g)	n/a	0.01	n/a	0.31	n/a	0.0	0.01	n/a	0.03	n/a	n/a	n/a	n/a	0.36	0.72
Glucose (dextrose) (g)	n/a	0.01	n/a	0.62	n/a	0.88	0.0	n/a	0.02	n/a	n/a	n/a	n/a	1.54	3.08
Fructose (g)	n/a	0.02	n/a	0.41	n/a	0.97	0.0	n/a	0.0	n/a	n/a	n/a	n/a	1.39	2.78
Lactose (g)	n/a	0.0	n/a	0.0	n/a	0.0	0.0	n/a	0.0	n/a	n/a	n/a	n/a	0.0	0.0
Maltose (g)	n/a	0.0	n/a	0.0	n/a	0.0	0.0	n/a	0.0	n/a	n/a	n/a	n/a	0.0	0.0
Alcohol (g)	n/a	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	n/a	n/a	0.0	0.0
Water (g)	11.29	9.87	48.55	28.07	28.82	66.65	0.03	0.0	0.06	0.02	0.51	n/a	n/a	193.87	387.74
Caffeine (mg)	n/a	0.0	n/a	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	n/a	n/a	0.0	0.0
Theobromine (mg)	n/a	0.0	n/a	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	n/a	n/a	0.0	0.0
Sugars (g)	n/a	0.05	n/a	1.34	1.68	1.85	0.01	0.0	0.06	0.01	0.04	n/a	n/a	5.02	10.04
Galactose (g)	n/a	0.01	n/a	0.0	n/a	0.0	0.0	n/a	0.0	n/a	n/a	n/a	n/a	0.01	0.02
Dietary Fiber (g)	6.0	0.2	2.4	0.5	0.5	0.8	0.1	0.0	0.1	0.0	0.1	n/a	n/a	10.7	21.4
Calcium (mg)	39.95	10.692	14.786	7.245	5.913	7.053	0.522	0.0	4.298	2.467	0.419	n/a	n/a	93.345	186.69
Iron (mg)	3.88	0.29	0.56	0.07	0.39	0.19	0.12	0.0	0.08	0.18	0.02	n/a	n/a	5.79	11.58
Magnesium (mg)	167.45	8.532	14.195	3.15	8.213	7.758	0.55	0.0	2.459	0.97	0.41	n/a	n/a	213.686	427.372
Phosphorus (mg)	388.45	5.292	34.896	9.135	15.111	16.926	0.764	0.0	6.938	1.322	1.436	n/a	n/a	480.27	960.54
Potassium (mg)	478.55	60.264	125.387	45.99	111.69	167.144	7.196	0.0	5.627	4.738	2.488	n/a	n/a	1009.075	2018.15
Sodium (mg)	4.25	8.532	27.798	1.26	2.3	3.526	0.108	0.0	0.041	0.445	0.06	n/a	n/a	48.32	96.64
Zinc (mg)	2.64	0.06	0.27	0.05	0.1	0.12	0.01	0.0	0.05	0.01	0.01	n/a	n/a	3.32	6.64
Copper (mg)	0.502	0.014	0.053	0.013	0.056	0.042	0.002	0.0	0.003	0.002	0.003	n/a	n/a	0.69	1.38
Manganese (mg)	1.726	0.097	0.142	0.041	0.079	0.078	0.022	n/a	0.015	0.009	0.009	n/a	n/a	2.217	4.434
Selenium (mcg)	7.2	0.1	0.2	0.2	0.2	0.0	0.0	0.0	1.1	0.0	0.0	n/a	n/a	9.1	18.2
Vitamin A, IU (IU)	11.9	1012.716	3003.383	0.63	387.302	587.473	0.0	0.0	0.512	3.366	0.231	n/a	n/a	5007.512	10015.024
Retinol (mcg)	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	n/a	n/a	0.0	0.0
Vitamin A, RAE (mcg_RAE)	0.85	50.652	150.228	0.0	19.382	29.621	0.0	0.0	0.025	0.17	0.009	n/a	n/a	250.935	501.87
Beta Carotene (mcg)	6.8	607.608	n/a	0.315	220.424	316.657	0.0	0.0	0.305	2.019	0.137	n/a	n/a	1154.265	2308.53
Vitamin E (mg)	2.07	0.22	n/a	0.01	0.23	0.38	0.01	0.31	0.02	0.01	0.0	n/a	n/a	3.26	6.52
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	n/a	0.0	0.0
Lycopene (mcg)	0.0	0.0	n/a	0.0	0.0	1814.608	0.0	0.0	0.0	0.0	0.0	n/a	n/a	1814.608	3629.216
Lutein + zeaxanthin (mcg)	138.55	1317.384	n/a	1.26	238.163	86.746	0.0	0.0	3.696	1.187	0.0	n/a	n/a	1786.985	3573.97
Tocopherol, beta (mg)	0.07	0.0	n/a	0.0	n/a	0.01	0.0	n/a	0.0	n/a	n/a	n/a	n/a	0.08	0.16
Tocopherol, gamma (mg)	3.87	0.02	n/a	0.0	n/a	0.08	0.0	n/a	0.15	n/a	n/a	n/a	n/a	4.13	8.26
Tocopherol, delta (mg)	0.3	0.0	n/a	0.0	n/a	0.0	0.0	n/a	0.01	n/a	n/a	n/a	n/a	0.3	0.6
Vitamin C (mg)	n/a	3.0	6.2	2.3	79.7	9.0	0.1	0.0	0.0	0.0	0.0	n/a	n/a	100.3	200.6
Thiamin (mg)	0.306	0.009	0.071	0.016	0.03	0.028	0.0	0.0	0.004	0.002	0.001	n/a	n/a	0.467	0.934
Riboflavin (mg)	0.272	0.021	0.053	0.009	0.03	0.014	0.001	0.0	0.003	0.001	0.001	n/a	n/a	0.404	0.808
Niacin (mg)	1.292	0.078	0.739	0.038	0.312	0.416	0.015	0.0	0.065	0.012	0.005	n/a	n/a	2.971	5.942
Pantothenic acid (mg)	0.655	0.008	0.095	0.038	0.02	0.063	n/a	0.0	n/a	n/a	0.002	n/a	n/a	0.88	1.76
Vitamin B-6 (mg)	0.417	0.022	0.059	0.038	0.092	0.056	0.005	0.0	0.004	0.001	0.001	n/a	n/a	0.694	1.388
Folate (mcg)	156.4	20.952	17.152	5.985	7.556	10.579	0.111	0.0	0.627	0.027	1.471	n/a	n/a	220.859	441.718
Vitamin B-12 (mcg)	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	n/a	n/a	0.0	0.0
Choline (mg)	59.7	1.9	n/a	1.9	3.6	4.7	0.1	n/a	1.0	0.1	0.4	n/a	n/a	73.5	147.0
Folic acid (mcg)	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	n/a	n/a	0.0	0.0
Tryptophan (g)	0.145	0.004	0.018	0.003	0.01	0.007	n/a	0.0	0.004	n/a	0.001	n/a	n/a	0.192	0.384
Threonine (g)	0.357	0.013	0.077	0.006	0.023	0.021	n/a	0.0	0.009	n/a	0.003	n/a	n/a	0.509	1.018
Isoleucine (g)	0.425	0.016	0.095	0.003	0.023	0.014	n/a	0.0	0.009	n/a	0.003	n/a	n/a	0.588	1.176
Leucine (g)	0.714	0.024	0.13	0.009	0.036	0.021	n/a	0.0	0.015	n/a	0.005	n/a	n/a	0.955	1.91
Lysine (g)	0.655	0.018	0.118	0.013	0.03	0.021	n/a	0.0	0.013	n/a	0.005	n/a	n/a	0.872	1.744
Methionine (g)	0.264	0.005	0.024	0.0	0.007	0.007	n/a	0.0	0.004	n/a	0.001	n/a	n/a	0.311	0.622
Cystine (g)	0.17	0.004	0.018	0.0	0.013	0.007	n/a	0.0	0.005	n/a	0.001	n/a	n/a	0.218	0.436
Phenylalanine (g)	0.502	0.014	0.083	0.009	0.02	0.049	n/a	0.0	0.009	n/a	0.004	n/a	n/a	0.69	1.38
Tyrosine (g)	0.23	0.012	0.053	0.003	0.013	0.007	n/a	0.0	0.006	n/a	0.002	n/a	n/a	0.326	0.652
Valine (g)	0.502	0.017	0.101	0.006	0.026	0.014	n/a	0.0	0.011	n/a	0.003	n/a	n/a	0.68	1.36
Arginine (g)	0.927	0.017	0.136	0.031	0.033	0.014	n/a	0.0	0.014	n/a	0.007	n/a	n/a	1.18	2.36
Histidine (g)	0.349	0.006	0.053	0.003	0.013	0.007	n/a	0.0	0.006	n/a	0.002	n/a	n/a	0.44	0.88
Alanine (g)	0.502	0.015	0.083	0.006	0.026	0.021	n/a	0.0	0.01	n/a	0.003	n/a	n/a	0.666	1.332
Aspartic acid (g)	0.961	0.026	0.207	0.028	0.095	0.099	n/a	0.0	0.016	n/a	0.009	n/a	n/a	1.441	2.882
Glutamic acid (g)	1.59	0.037	0.272	0.082	0.085	0.303	n/a	0.0	0.041	n/a	0.013	n/a	n/a	2.423	4.846
Glycine (g)	0.587	0.014	0.071	0.009	0.023	0.014	n/a	0.0	0.011	n/a	0.003	n/a	n/a	0.732	1.464
Proline (g)	0.655	0.012	0.047	0.003	0.03	0.014	n/a	0.0	0.016	n/a	0.003	n/a	n/a	0.78	1.56
Serine (g)	0.485	0.011	0.095	0.006	0.026	0.021	n/a	0.0	0.009	n/a	0.004	n/a	n/a	0.656	1.312
Cholesterol (mg)	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	0.0	n/a	n/a	0.0	0.0
Trans Fat (g)	n/a	n/a	n/a	n/a	n/a	n/a	n/a	0.087	n/a	n/a	n/a	n/a	n/a	0.087	0.174
Saturated Fat (g)	0.604	0.006	0.059	0.013	0.007	0.021	0.009	0.251	0.012	0.004	0.002	n/a	n/a	0.988	1.976
Phytosterols (mg)	n/a	0.972	n/a	4.725	n/a	4.937	0.234	8.438	0.974	0.18	n/a	n/a	n/a	20.459	40.918
Monounsaturated Fat (g)	1.369	0.001	0.018	0.003	0.003	0.021	0.005	0.767	0.164	0.037	0.005	n/a	n/a	2.393	4.786
Polyunsaturated (g)	2.797	0.018	0.142	0.006	0.036	0.056	0.006	2.198	0.044	0.009	0.01	n/a	n/a	5.323	10.646