Receta Vegetable 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).
Salt
½ tsp Black Gram (మినప్పప్పు, Urad Dal)
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 		semolina
83.5g 		vegetables
59.15g 		onion
31.5g 		chilies
65.7g 		water
355.5g 		salt
0.0g 		oil
2.25g 		mustard
0.83g 		cumin
0.27g 		bengal
0.86g 		Total Per Serving Total for Recipe
Protein (g) 10.59 1.97 0.35 1.31 0.0 n/a 0.0 0.21 0.05 0.08 14.55 29.1
Total Fat (g) 0.88 0.31 0.03 0.13 0.0 n/a 2.25 0.24 0.06 0.02 3.92 7.84
Carbohydrates (g) 60.81 7.96 2.94 6.22 0.0 n/a 0.0 0.29 0.12 0.23 78.57 157.14
Ash (g) 0.64 0.35 0.11 0.39 0.36 n/a 0.0 0.04 0.02 0.01 1.92 3.84
Calories (kcal) 300.6 37.853 12.6 26.28 0.0 n/a 19.89 3.869 0.994 1.402 403.488 806.976
Starch (g) n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) n/a n/a 0.31 n/a n/a n/a n/a 0.03 n/a n/a 0.34 0.68
Glucose (dextrose) (g) n/a n/a 0.62 n/a n/a n/a n/a 0.02 n/a n/a 0.64 1.28
Fructose (g) n/a n/a 0.41 n/a n/a n/a n/a 0.0 n/a n/a 0.41 0.82
Lactose (g) n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Maltose (g) n/a n/a 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 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 10.58 48.55 28.07 57.65 355.14 n/a 0.0 0.06 0.02 0.51 500.58 1001.16
Caffeine (mg) n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) n/a n/a 1.34 3.35 0.0 n/a 0.0 0.06 0.01 0.04 4.79 9.58
Galactose (g) n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Dietary Fiber (g) 3.3 2.4 0.5 1.0 0.0 n/a 0.0 0.1 0.0 0.1 7.4 14.8
Calcium (mg) 14.195 14.786 7.245 11.826 10.665 n/a 0.0 4.298 2.467 0.419 65.902 131.804
Iron (mg) 3.64 0.56 0.07 0.79 0.0 n/a 0.0 0.08 0.18 0.02 5.34 10.68
Magnesium (mg) 39.245 14.195 3.15 16.425 3.555 n/a 0.0 2.459 0.97 0.41 80.409 160.818
Phosphorus (mg) 113.56 34.896 9.135 30.222 0.0 n/a 0.0 6.938 1.322 1.436 197.51 395.02
Potassium (mg) 155.31 125.387 45.99 223.38 0.0 n/a 0.0 5.627 4.738 2.488 562.92 1125.84
Sodium (mg) 0.835 27.798 1.26 4.599 14.22 n/a 0.0 0.041 0.445 0.06 49.258 98.516
Zinc (mg) 0.88 0.27 0.05 0.2 0.04 n/a 0.0 0.05 0.01 0.01 1.5 3.0
Copper (mg) 0.159 0.053 0.013 0.112 0.036 n/a 0.0 0.003 0.002 0.003 0.38 0.76
Manganese (mg) 0.518 0.142 0.041 0.158 0.0 n/a n/a 0.015 0.009 0.009 0.891 1.782
Selenium (mcg) 74.6 0.2 0.2 0.3 0.0 n/a 0.0 1.1 0.0 0.0 76.5 153.0
Vitamin A, IU (IU) 0.0 3003.383 0.63 774.603 0.0 n/a 0.0 0.512 3.366 0.231 3782.724 7565.448
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.0 150.228 0.0 38.763 0.0 n/a 0.0 0.025 0.17 0.009 189.194 378.388
Beta Carotene (mcg) n/a n/a 0.315 440.847 0.0 n/a 0.0 0.305 2.019 0.137 443.623 887.246
Vitamin E (mg) 0.22 n/a 0.01 0.45 0.0 n/a 0.21 0.02 0.01 0.0 0.92 1.84
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 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Lutein + zeaxanthin (mcg) n/a n/a 1.26 476.325 0.0 n/a 0.0 3.696 1.187 0.0 482.468 964.936
Tocopherol, beta (mg) n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 0.0
Tocopherol, gamma (mg) n/a n/a 0.0 n/a n/a n/a n/a 0.15 n/a n/a 0.15 0.3
Tocopherol, delta (mg) n/a n/a 0.0 n/a n/a n/a n/a 0.01 n/a n/a 0.01 0.02
Vitamin C (mg) 0.0 6.2 2.3 159.3 0.0 n/a 0.0 0.0 0.0 0.0 167.9 335.8
Thiamin (mg) 0.676 0.071 0.016 0.059 0.0 n/a 0.0 0.004 0.002 0.001 0.829 1.658
Riboflavin (mg) 0.476 0.053 0.009 0.059 0.0 n/a 0.0 0.003 0.001 0.001 0.602 1.204
Niacin (mg) 5.002 0.739 0.038 0.624 0.0 n/a 0.0 0.065 0.012 0.005 6.485 12.97
Pantothenic acid (mg) 0.484 0.095 0.038 0.039 0.0 n/a 0.0 n/a n/a 0.002 0.659 1.318
Vitamin B-6 (mg) 0.084 0.059 0.038 0.184 0.0 n/a 0.0 0.004 0.001 0.001 0.37 0.74
Folate (mcg) 152.805 17.152 5.985 15.111 0.0 n/a 0.0 0.627 0.027 1.471 193.177 386.354
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) n/a n/a 1.9 7.3 0.0 n/a n/a 1.0 0.1 0.4 10.7 21.4
Folic acid (mcg) 92.685 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 92.685 185.37
Tryptophan (g) 0.134 0.018 0.003 0.02 n/a n/a 0.0 0.004 n/a 0.001 0.179 0.358
Threonine (g) 0.284 0.077 0.006 0.046 n/a n/a 0.0 0.009 n/a 0.003 0.425 0.85
Isoleucine (g) 0.409 0.095 0.003 0.046 n/a n/a 0.0 0.009 n/a 0.003 0.565 1.13
Leucine (g) 0.726 0.13 0.009 0.072 n/a n/a 0.0 0.015 n/a 0.005 0.958 1.916
Lysine (g) 0.2 0.118 0.013 0.059 n/a n/a 0.0 0.013 n/a 0.005 0.408 0.816
Methionine (g) 0.167 0.024 0.0 0.013 n/a n/a 0.0 0.004 n/a 0.001 0.209 0.418
Cystine (g) 0.301 0.018 0.0 0.026 n/a n/a 0.0 0.005 n/a 0.001 0.35 0.7
Phenylalanine (g) 0.518 0.083 0.009 0.039 n/a n/a 0.0 0.009 n/a 0.004 0.662 1.324
Tyrosine (g) 0.276 0.053 0.003 0.026 n/a n/a 0.0 0.006 n/a 0.002 0.366 0.732
Valine (g) 0.451 0.101 0.006 0.053 n/a n/a 0.0 0.011 n/a 0.003 0.624 1.248
Arginine (g) 0.392 0.136 0.031 0.066 n/a n/a 0.0 0.014 n/a 0.007 0.647 1.294
Histidine (g) 0.217 0.053 0.003 0.026 n/a n/a 0.0 0.006 n/a 0.002 0.308 0.616
Alanine (g) 0.309 0.083 0.006 0.053 n/a n/a 0.0 0.01 n/a 0.003 0.464 0.928
Aspartic acid (g) 0.434 0.207 0.028 0.191 n/a n/a 0.0 0.016 n/a 0.009 0.885 1.77
Glutamic acid (g) 3.816 0.272 0.082 0.171 n/a n/a 0.0 0.041 n/a 0.013 4.395 8.79
Glycine (g) 0.334 0.071 0.009 0.046 n/a n/a 0.0 0.011 n/a 0.003 0.474 0.948
Proline (g) 1.169 0.047 0.003 0.059 n/a n/a 0.0 0.016 n/a 0.003 1.298 2.596
Serine (g) 0.501 0.095 0.006 0.053 n/a n/a 0.0 0.009 n/a 0.004 0.667 1.334
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 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 0.058 n/a n/a n/a 0.058 0.116
Saturated Fat (g) 0.125 0.059 0.013 0.013 0.0 n/a 0.167 0.012 0.004 0.002 0.396 0.792
Phytosterols (mg) n/a n/a 4.725 n/a n/a n/a 5.625 0.974 0.18 n/a 11.504 23.008
Monounsaturated Fat (g) 0.1 0.018 0.003 0.007 0.0 n/a 0.511 0.164 0.037 0.005 0.845 1.69
Polyunsaturated (g) 0.359 0.142 0.006 0.072 0.0 n/a 1.466 0.044 0.009 0.01 2.108 4.216