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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. Quick Suji Upma or Savory Breakfast with Semolina
Semolina Upma (picture taken long back with P&S)
Ingredients;
1”ginger piece
1 tsp. de husked black gram
Coriander leaves
Salt as desired
A pinch of asafoetida powder
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 		semolina
167.0g 		onion
99.0g 		tomatoes
56.42g 		chilies
65.7g 		water
474.0g 		oil
27.2g 		bengal
3.42g 		mustard
1.65g 		coriander
0.0g 		salt
0.0g 		Total Per Serving Total for Recipe
Protein (g) 21.18 1.09 0.5 1.31 0.0 0.0 0.3 0.41 n/a n/a 24.79 24.79
Total Fat (g) 1.75 0.1 0.11 0.13 0.0 27.2 0.09 0.47 n/a n/a 29.86 29.86
Carbohydrates (g) 121.63 9.25 2.21 6.22 0.0 0.0 0.94 0.58 n/a n/a 140.81 140.81
Ash (g) 1.29 0.35 0.28 0.39 0.47 0.0 0.03 0.07 n/a n/a 2.89 2.89
Calories (kcal) 601.2 39.6 10.156 26.28 0.0 240.448 5.609 7.739 n/a n/a 931.031 931.031
Starch (g) n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a 0.98 0.0 n/a n/a n/a n/a 0.06 n/a n/a 1.04 1.04
Glucose (dextrose) (g) n/a 1.95 0.71 n/a n/a n/a n/a 0.05 n/a n/a 2.7 2.7
Fructose (g) n/a 1.28 0.77 n/a n/a n/a n/a 0.0 n/a n/a 2.05 2.05
Lactose (g) n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Maltose (g) n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Alcohol (g) 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) 21.16 88.22 53.32 57.65 473.53 0.0 2.06 0.11 n/a n/a 696.04 696.04
Caffeine (mg) n/a 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 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Sugars (g) n/a 4.2 1.48 3.35 0.0 0.0 0.16 0.11 n/a n/a 9.31 9.31
Galactose (g) n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Dietary Fiber (g) 6.5 1.7 0.7 1.0 0.0 0.0 0.3 0.2 n/a n/a 10.4 10.4
Calcium (mg) 28.39 22.77 5.642 11.826 14.22 0.0 1.676 8.597 n/a n/a 93.12 93.12
Iron (mg) 7.28 0.21 0.15 0.79 0.0 0.01 0.1 0.16 n/a n/a 8.7 8.7
Magnesium (mg) 78.49 9.9 6.206 16.425 4.74 0.0 1.642 4.917 n/a n/a 122.32 122.32
Phosphorus (mg) 227.12 28.71 13.541 30.222 0.0 0.0 5.746 13.877 n/a n/a 319.215 319.215
Potassium (mg) 310.62 144.54 133.715 223.38 0.0 0.0 9.952 11.253 n/a n/a 833.461 833.461
Sodium (mg) 1.67 3.96 2.821 4.599 18.96 0.0 0.239 0.083 n/a n/a 32.332 32.332
Zinc (mg) 1.75 0.17 0.1 0.2 0.05 0.0 0.05 0.09 n/a n/a 2.41 2.41
Copper (mg) 0.317 0.04 0.034 0.112 0.047 0.0 0.012 0.007 n/a n/a 0.569 0.569
Manganese (mg) 1.035 0.129 0.062 0.158 0.0 n/a 0.035 0.029 n/a n/a 1.448 1.448
Selenium (mcg) 149.3 0.5 0.0 0.3 0.0 0.0 0.1 2.2 n/a n/a 152.5 152.5
Vitamin A, IU (IU) 0.0 1.98 469.979 774.603 0.0 0.0 0.923 1.023 n/a n/a 1248.508 1248.508
Retinol (mcg) 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) 0.0 0.0 23.696 38.763 0.0 0.0 0.034 0.05 n/a n/a 62.543 62.543
Beta Carotene (mcg) n/a 0.99 253.326 440.847 0.0 0.0 0.547 0.611 n/a n/a 696.321 696.321
Vitamin E (mg) 0.43 0.02 0.3 0.45 0.0 2.51 0.01 0.05 n/a n/a 3.78 3.78
Vitamin D (IU) n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) n/a 0.0 1451.687 0.0 0.0 0.0 0.0 0.0 n/a n/a 1451.687 1451.687
Lutein + zeaxanthin (mcg) n/a 3.96 69.397 476.325 0.0 0.0 0.0 7.392 n/a n/a 557.074 557.074
Tocopherol, beta (mg) n/a 0.0 0.01 n/a n/a n/a n/a 0.0 n/a n/a 0.01 0.01
Tocopherol, gamma (mg) n/a 0.0 0.07 n/a n/a n/a n/a 0.31 n/a n/a 0.38 0.38
Tocopherol, delta (mg) n/a 0.0 0.0 n/a n/a n/a n/a 0.01 n/a n/a 0.01 0.01
Vitamin C (mg) 0.0 7.3 7.2 159.3 0.0 0.0 0.0 0.0 n/a n/a 173.9 173.9
Thiamin (mg) 1.353 0.05 0.023 0.059 0.0 0.0 0.004 0.009 n/a n/a 1.497 1.497
Riboflavin (mg) 0.952 0.03 0.011 0.059 0.0 0.0 0.002 0.006 n/a n/a 1.06 1.06
Niacin (mg) 10.003 0.119 0.333 0.624 0.0 0.0 0.018 0.13 n/a n/a 11.227 11.227
Pantothenic acid (mg) 0.969 0.119 0.051 0.039 0.0 0.0 0.01 n/a n/a n/a 1.188 1.188
Vitamin B-6 (mg) 0.167 0.119 0.045 0.184 0.0 0.0 0.005 0.007 n/a n/a 0.527 0.527
Folate (mcg) 305.61 18.81 8.463 15.111 0.0 0.0 5.882 1.254 n/a n/a 355.13 355.13
Vitamin B-12 (mcg) 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) n/a 6.0 3.8 7.3 0.0 n/a 1.5 2.0 n/a n/a 20.6 20.6
Folic acid (mcg) 185.37 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 185.37 185.37
Tryptophan (g) 0.267 0.01 0.006 0.02 n/a 0.0 0.003 0.009 n/a n/a 0.314 0.314
Threonine (g) 0.568 0.02 0.017 0.046 n/a 0.0 0.011 0.018 n/a n/a 0.68 0.68
Isoleucine (g) 0.818 0.01 0.011 0.046 n/a 0.0 0.013 0.018 n/a n/a 0.916 0.916
Leucine (g) 1.453 0.03 0.017 0.072 n/a 0.0 0.022 0.029 n/a n/a 1.623 1.623
Lysine (g) 0.401 0.04 0.017 0.059 n/a 0.0 0.02 0.025 n/a n/a 0.562 0.562
Methionine (g) 0.334 0.0 0.006 0.013 n/a 0.0 0.004 0.008 n/a n/a 0.365 0.365
Cystine (g) 0.601 0.0 0.006 0.026 n/a 0.0 0.004 0.01 n/a n/a 0.647 0.647
Phenylalanine (g) 1.035 0.03 0.039 0.039 n/a 0.0 0.016 0.018 n/a n/a 1.178 1.178
Tyrosine (g) 0.551 0.01 0.006 0.026 n/a 0.0 0.008 0.012 n/a n/a 0.613 0.613
Valine (g) 0.902 0.02 0.011 0.053 n/a 0.0 0.013 0.022 n/a n/a 1.02 1.02
Arginine (g) 0.785 0.099 0.011 0.066 n/a 0.0 0.029 0.029 n/a n/a 1.018 1.018
Histidine (g) 0.434 0.01 0.006 0.026 n/a 0.0 0.008 0.013 n/a n/a 0.497 0.497
Alanine (g) 0.618 0.02 0.017 0.053 n/a 0.0 0.013 0.02 n/a n/a 0.74 0.74
Aspartic acid (g) 0.868 0.089 0.079 0.191 n/a 0.0 0.036 0.033 n/a n/a 1.295 1.295
Glutamic acid (g) 7.632 0.257 0.243 0.171 n/a 0.0 0.053 0.082 n/a n/a 8.438 8.438
Glycine (g) 0.668 0.03 0.011 0.046 n/a 0.0 0.013 0.022 n/a n/a 0.789 0.789
Proline (g) 2.338 0.01 0.011 0.059 n/a 0.0 0.013 0.032 n/a n/a 2.463 2.463
Serine (g) 1.002 0.02 0.017 0.053 n/a 0.0 0.015 0.018 n/a n/a 1.124 1.124
Cholesterol (mg) 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 0.702 n/a n/a n/a n/a 0.702 0.702
Saturated Fat (g) 0.251 0.04 0.017 0.013 0.0 2.021 0.009 0.024 n/a n/a 2.374 2.374
Phytosterols (mg) n/a 14.85 3.949 n/a n/a 68.0 n/a 1.947 n/a n/a 88.746 88.746
Monounsaturated Fat (g) 0.2 0.01 0.017 0.007 0.0 6.183 0.02 0.327 n/a n/a 6.763 6.763
Polyunsaturated (g) 0.718 0.02 0.045 0.072 0.0 17.718 0.04 0.089 n/a n/a 18.702 18.702