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Upma Indian Breakfast Dish
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Upma Indian Breakfast Dish

Database: FNDDS
Nutrition Facts
Serving Size
1 cup, cooked (170g)
Calories148
% Daily Value *
Total Fat 4.4g7%
Saturated Fat 0.6g3%
Trans Fat ~g
Cholesterol 0mg0%
Sodium 168.3mg7%
Total Carbohydrate 23.9g8%
Dietary Fiber 2g8%
Total Sugars 2.9g6%
Includes ~g Added Sugars~%
Protein 3.5g7%
Vitamin C 31.6mg35%
Vitamin D 0μg0%
Iron 7mg39%
Calcium 163.2mg13%
Potassium 200.6mg4%
Phosphorus 52.7mg4%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
~ = missing data
What is this food made of?
81%Water
3%Fat
14%Carbs
2%Protein

Macronutrients by %DV


Bar length represents the %DV. (~ = missing data)
  • Calories7% DV148 calories
  • Fat7% DV4.4g
  • Saturated Fats3% DV0.6g
  • Cholesterol0% DV0mg
  • Carbohydrate8% DV23.9g
  • Fiber8% DV2g
  • Sugars6% DV2.9g
  • Protein7% DV3.5g

Common Minerals by %DV


Bar length represents the %DV. (~ = missing data)
  • Calcium13% DV163.2mg
  • Iron, Fe39% DV7mg
  • Potassium, K4% DV200.6mg
  • Sodium7% DV168.3mg
  • Magnesium4% DV18.7mg
  • Zinc, Zn4% DV0.4mg

Common Vitamins by %DV


Bar length represents the %DV. (~ = missing data)
  • Vitamin A, RAE2% DV18.7μg
  • Vitamin B120% DV0μg
  • Vitamin C35% DV31.6mg
  • Vitamin D0% DV0μg
  • Vitamin E5% DV0.8mg
  • Vitamin K8% DV9.2μg
Macronutrients
Macronutrients %DV
~ = missing data
Weight170g
Calories 148 7%
Fat 4.4g 7%
Protein 3.5g 7%
Carbohydrate 23.9g 8%
Sugars 2.9g 6%
Fiber 2g 8%
Cholesterol 0mg 0%
Saturated Fats 0.6g 3%
Net-Carbs 21.8g
Trans Fatty Acids ~g
Minerals
Minerals %DV
~ = missing data
Weight170g
Calcium 163.2mg 13%
Iron, Fe 7mg 39%
Potassium, K 200.6mg 4%
Magnesium 18.7mg 4%
Phosphorus, P 52.7mg 4%
Sodium 168.3mg 7%
Zinc, Zn 0.4mg 4%
Copper, Cu 0.1mg 12%
Manganese ~mg ~%
Selenium, Se 5.4μg 10%
Fluoride, F ~μg ~%
Molybdenum ~μg
Iodine, I ~μg
Chlorine ~mg
Chromium ~μg
Vitamins
Vitamins %DV
~ = missing data
Weight170g
Vitamin A, RAE 18.7μg 2%
Vitamin C 31.6mg 35%
Thiamin (B1) 0.1mg 11%
Riboflavin (B2) 0.1mg 5%
Niacin (B3) 1.3mg 8%
Vitamin B5 (PA) ~mg ~%
Vitamin B6 0.1mg 7%
Biotin ~μg
Folate (B9) 30.6μg 8%
Folic acid 15.3μg 4%
Food Folate 17μg 4%
Folate DFE 40.8μg 10%
Choline 11mg 2%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta 212.5μg 2%
Carotene, alpha 34μg 0%
Cryptoxanthin, beta 5.1μg 0%
Vitamin A, IU ~IU ~%
Lycopene 780.3μg
Lut + Zeaxanthin 124.1μg
Vitamin E 0.8mg 5%
Vitamin D 0μg 0%
Vitamin D2 ~μg
Vitamin D3 ~μg
Vitamin D (IU) ~IU ~%
Vitamin K 9.2μg 8%
Vitamin K1 ~μg
Menaquinone-4 ~μg
Other
Other
~ = missing data
Weight170g
Water 137.3g
Ash ~g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -3.18
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight170g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose ~g
Glucose (Dextrose) ~g
Fructose ~g
Lactose ~g
Maltose ~g
Galactose ~g
Starch ~g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
Fats %AI
~ = missing data
Weight170g
Monounsaturated Fats 1717mg
Polyunsaturated Fats 1816mg
Omega 3s 223mg 14%
Omega 6s 1593mg 9%
Omega 3 to Omega 6 Ratio 0.14
Omega 6 to Omega 3 Ratio 7.15
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols ~mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 0mg
13:0 ~mg
14:0 2mg
15:0 ~mg
16:0 442mg
17:0 ~mg
18:0 129mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated 15mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated 1654mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 24mg
22:1 undifferentiated 20mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 1593mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 223mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 0mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 0mg
20:4 n-6 ~mg
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats ~mg
16:1 t ~mg
18:1 t ~mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
Amino Acids %RDI
~ = missing data
Weight170g
Betaine ~mg
Tryptophan ~mg ~%
Threonine ~mg ~%
Isoleucine ~mg ~%
Leucine ~mg ~%
Lysine ~mg ~%
Methionine ~mg ~%
Cystine ~mg ~%
Phenylalanine ~mg ~%
Tyrosine ~mg ~%
Valine ~mg ~%
Arginine ~mg
Histidine ~mg ~%
Alanine ~mg
Aspartic acid ~mg
Glutamic acid ~mg
Glycine ~mg
Proline ~mg
Serine ~mg
Hydroxyproline ~mg
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