Printed from https://www.nutritionvalue.org Compare nutritional values Upma (MH) Regular nutritional composition per ingredient
Nutrient Semolina, enriched Water, tap Potatoes, raw, flesh and skin Onions, raw Carrots, raw Green peas, raw Peppers, raw, green, hot chili Oil, canola Black mustard seed organic spices by PRIDE OF INDIA Urad dal by DIYA Split chick peas by ROYAL Peanuts, raw, spanish Curry leaves Salt, table Red chilly powder by PARADISE GOLD Coriander (cilantro) leaves, raw Lemon, raw Weight 50 g 100 g 50 g 30 g 30 g 50 g 22.50 g 14 g 1 g 3 g 3 g 20 g 0.50 g 3 g 1.50 g 2.40 g 32.50 g Calories 180 0 38.5 12 12.3 40.5 9 123.76 5 10.5 10.68 114 2.12 0 4.23 0.55 9.43 Vitamin A, RAE 0 mcg 0 mcg 0 mcg 0 mcg 250.50 mcg 19 mcg 13.28 mcg 0 mcg 0 mcg 0.15 mcg 0 mcg 8.09 mcg 0.33 mcg Carotene, alpha 0 mcg 0 mcg 0 mcg 1043.10 mcg 10.50 mcg 5.17 mcg 0 mcg 0 mcg 0 mcg 0.86 mcg 0.33 mcg Carotene, beta 0 mcg 0.50 mcg 0.30 mcg 2485.50 mcg 224.50 mcg 150.97 mcg 0 mcg 0 mcg 0 mcg 94.32 mcg 0.97 mcg Cryptoxanthin, beta 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 11.25 mcg 0 mcg 0 mcg 0 mcg 4.85 mcg 6.50 mcg Lutein + zeaxanthin 0 mcg 4.50 mcg 1.20 mcg 76.80 mcg 1238.50 mcg 163.12 mcg 0 mcg 0 mcg 0 mcg 20.76 mcg 3.58 mcg Lycopene 0 mcg 0 mcg 0 mcg 0.30 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Retinol 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Thiamin 0.41 mg 0 mg 0.04 mg 0.01 mg 0.02 mg 0.13 mg 0.02 mg 0 mg 0.14 mg 0 mg 0.00 mg 0.01 mg Riboflavin 0.28 mg 0 mg 0.02 mg 0.01 mg 0.02 mg 0.07 mg 0.02 mg 0 mg 0.03 mg 0 mg 0.00 mg 0.01 mg Niacin 3.00 mg 0 mg 0.53 mg 0.04 mg 0.29 mg 1.04 mg 0.21 mg 0 mg 3.19 mg 0 mg 0.03 mg 0.03 mg Pantothenic acid 0.29 mg 0.15 mg 0.04 mg 0.08 mg 0.01 mg 0 mg 0.35 mg 0 mg 0.01 mg Vitamin B6 0.05 mg 0 mg 0.15 mg 0.04 mg 0.04 mg 0.09 mg 0.06 mg 0 mg 0.07 mg 0 mg 0.00 mg 0.03 mg Vitamin B12 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 130.50 mcg 0 mcg 7.50 mcg 5.70 mcg 5.70 mcg 32.50 mcg 5.17 mcg 0 mcg 48 mcg 0 mcg 1.49 mcg 3.58 mcg Folate, food 36 mcg 0 mcg 7.50 mcg 5.70 mcg 5.70 mcg 32.50 mcg 5.17 mcg 0 mcg 48 mcg 0 mcg 1.49 mcg 3.58 mcg Folic acid 55.50 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin C 0 mg 0 mg 9.80 mg 2.20 mg 1.80 mg 20 mg 54.60 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0.60 mg 17.20 mg Vitamin D 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin E (alpha-tocopherol) 0.13 mg 0 mg 0.01 mg 0.01 mg 0.20 mg 0.07 mg 0.16 mg 2.44 mg 0 mg 0.06 mg 0.05 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Tocopherol, alpha 0.13 mg 0 mg 0.01 mg 0.01 mg 0.20 mg 0.07 mg 0.16 mg 2.44 mg 0 mg 0.06 mg 0.05 mg Tocopherol, beta 0 mg 0 mg 0 mg 0 mg Tocopherol, delta 0 mg 0 mg 0 mg 0.14 mg Tocopherol, gamma 0 mg 0 mg 0 mg 3.83 mg Tocotrienol, alpha 0.01 mg 0 mg 0 mg Tocotrienol, beta 0 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg 0 mg Vitamin K 0 mcg 1 mcg 0.10 mcg 4 mcg 12.40 mcg 3.20 mcg 10 mcg 0 mcg 0 mcg 7.40 mcg 0 mcg Vitamin K1 0 mcg 1 mcg 0.10 mcg 4 mcg 12.40 mcg 3.20 mcg 10 mcg 0 mcg 0 mcg 7.40 mcg 0 mcg Vitamin K2 0 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg 0 mcg Betaine 0.10 mg 0 mg 0.10 mg 0 mg Choline 0 mg 6 mg 1.80 mg 2.60 mg 14.20 mg 2.50 mg 0 mg 0 mg 0.30 mg 1.70 mg Calcium 8.50 mg 3 mg 6 mg 6.90 mg 9.90 mg 12.50 mg 4.05 mg 0 mg 2.50 mg 6 mg 0 mg 21.20 mg 3.13 mg 0.72 mg 1.61 mg 8.45 mg Copper 0.09 mg 0.01 mg 0.06 mg 0.01 mg 0.01 mg 0.09 mg 0.04 mg 0 mg 0.18 mg 0 mg 0.01 mg 0.01 mg Fluoride 0.30 mcg 1 mcg 0.10 mcg Iron 2.18 mg 0 mg 0.41 mg 0.06 mg 0.09 mg 0.73 mg 0.27 mg 0 mg 0.09 mg 0.22 mg 0.11 mg 0.78 mg 0.16 mg 0.01 mg 0.04 mg 0.20 mg Magnesium 23.50 mg 1 mg 11.50 mg 3 mg 3.60 mg 16.50 mg 5.62 mg 0 mg 37.60 mg 0.03 mg 0.62 mg 2.60 mg Manganese 0.31 mg 0.08 mg 0.04 mg 0.04 mg 0.05 mg 0 mg 0.53 mg 0.00 mg 0.01 mg Phosphorus 68 mg 0 mg 28.50 mg 8.70 mg 10.50 mg 54 mg 10.35 mg 0 mg 77.60 mg 0 mg 1.15 mg 5.20 mg Potassium 93 mg 0 mg 212.50 mg 43.80 mg 96 mg 122 mg 76.50 mg 0 mg 7.50 mg 148.80 mg 0.24 mg 12.50 mg 44.85 mg Selenium 44.70 mcg 0 mcg 0.20 mcg 0.15 mcg 0.03 mcg 0.90 mcg 0.11 mcg 0 mcg 1.44 mcg 0 mcg 0.02 mcg 0.13 mcg Sodium 0.50 mg 4 mg 3 mg 1.20 mg 20.70 mg 2.50 mg 1.57 mg 0 mg 1.20 mg 0.66 mg 4.40 mg 1162.74 mg 0 mg 1.10 mg 0.65 mg Zinc 0.53 mg 0.01 mg 0.15 mg 0.05 mg 0.07 mg 0.62 mg 0.07 mg 0 mg 0.42 mg 0 mg 0.01 mg 0.02 mg Protein 6.34 g 0 g 1.02 g 0.33 g 0.28 g 2.71 g 0.45 g 0 g 0.50 g 0.72 g 0.60 g 5.23 g 0.07 g 0 g 0.20 g 0.05 g 0.36 g Alanine 0.19 g 0.03 g 0.01 g 0.03 g 0.02 g 0.21 g 0 g Arginine 0.23 g 0.05 g 0.03 g 0.03 g 0.02 g 0.63 g 0 g Aspartic acid 0.26 g 0.24 g 0.03 g 0.06 g 0.06 g 0.64 g 0 g Cystine 0.18 g 0.01 g 0.00 g 0.03 g 0.01 g 0.07 g 0 g Glutamic acid 2.29 g 0.17 g 0.08 g 0.11 g 0.06 g 1.09 g 0 g Glycine 0.20 g 0.03 g 0.01 g 0.01 g 0.02 g 0.32 g 0 g Histidine 0.13 g 0.02 g 0.00 g 0.01 g 0.01 g 0.13 g 0 g Isoleucine 0.24 g 0.03 g 0.00 g 0.02 g 0.01 g 0.18 g 0 g Leucine 0.43 g 0.05 g 0.01 g 0.03 g 0.02 g 0.34 g 0 g Lysine 0.12 g 0.05 g 0.01 g 0.03 g 0.02 g 0.19 g 0 g Methionine 0.10 g 0.02 g 0.00 g 0.01 g 0.01 g 0.06 g 0 g Phenylalanine 0.31 g 0.04 g 0.01 g 0.02 g 0.01 g 0.27 g 0 g Proline 0.70 g 0.03 g 0.00 g 0.02 g 0.02 g 0.23 g 0 g Serine 0.30 g 0.04 g 0.01 g 0.02 g 0.02 g 0.26 g 0 g Threonine 0.17 g 0.03 g 0.01 g 0.06 g 0.02 g 0.18 g 0 g Tryptophan 0.08 g 0.01 g 0.00 g 0.00 g 0.01 g 0.05 g 0 g Tyrosine 0.17 g 0.02 g 0.00 g 0.01 g 0.01 g 0.21 g 0 g Valine 0.27 g 0.05 g 0.01 g 0.02 g 0.02 g 0.22 g 0 g Fat 0.53 g 0 g 0.04 g 0.03 g 0.07 g 0.20 g 0.04 g 14 g 0.25 g 0.04 g 0.20 g 9.92 g 0.07 g 0 g 0.21 g 0.01 g 0.10 g Saturated fatty acids 0.07 g 0 g 0.01 g 0.01 g 0.01 g 0.04 g 0.01 g 1.03 g 0.02 g 0 g 0 g 1.42 g 0 g 0 g 0 g 0.01 g Butanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Decanoic acid 0 g 0 g 0.00 g 0 g 0 g 0 g 0 g 0 g 0.01 g 0 g 0 g 0 g Docosanoic acid 0 g 0 g 0.05 g Dodecanoic acid 0 g 0 g 0.00 g 0 g 0 g 0 g 0 g 0 g 0.01 g 0 g 0 g 0 g Eicosanoic acid 0 g 0 g 0.09 g Heptadecanoic acid 0 g 0 g 0 g Hexadecanoic acid 0.07 g 0 g 0.01 g 0.01 g 0.01 g 0.03 g 0.00 g 0.60 g 1.14 g 0 g 0 g 0.01 g Hexanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecanoic acid 0.01 g 0 g 0.00 g 0.00 g 0.00 g 0.00 g 0.00 g 0.29 g 0.26 g 0 g 0 g 0.00 g Octanoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.01 g 0 g 0 g 0 g Pentadecanoic acid 0 g 0 g 0 g Tetracosanoic acid 0 g 0 g Tetradecanoic acid 0.00 g 0 g 0.00 g 0.00 g 0 g 0 g 0 g 0 g 0.01 g 0 g 0 g 0 g Monounsaturated fatty acids 0.06 g 0 g 0.00 g 0.00 g 0.00 g 0.02 g 0.00 g 8.86 g 4.46 g 0 g 0 g 0.01 g 0.00 g Cis-octadecenoic acid 8.64 g Docosenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.18 g 0.10 g 0 g 0 g 0 g Heptadecenoic acid 0 g 0 g 0 g Hexadecenoic acid 0 g 0 g 0.00 g 0 g 0.00 g 0 g 0 g 0.03 g 0.01 g 0 g 0 g 0 g Octadecenoic acid 0.06 g 0 g 0.00 g 0.00 g 0.00 g 0.02 g 0.00 g 8.64 g 4.35 g 0 g 0.01 g 0.00 g Pentadecenoic acid 0 g 0 g 0 g Tetradecenoic acid 0 g 0 g 0 g Trans-octadecenoic acid 0.00 g Polyunsaturated fatty acids 0.21 g 0 g 0.02 g 0.01 g 0.03 g 0.09 g 0.03 g 3.94 g 3.45 g 0 g 0 g 0.00 g 0.03 g α-linolenic acid n-3 (ALA) 1.28 g γ-linolenic acid n-6 (GLA) 0 g Cis,cis-eicosadienoic n-6 acid 0 g 0 g 0 g Linoleic acid n-6 (LA) 2.61 g Docosahexaenoic n-3 acid (DHA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosapentaenoic n-3 acid (DPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosadienoic acid 0 g 0 g 0 g Eicosapentaenoic n-3 acid (EPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0.01 g 0 g 0 g 0 g Octadecadienoic acid 0.20 g 0 g 0.02 g 0.00 g 0.03 g 0.08 g 0.02 g 2.66 g 3.44 g 0 g 0.00 g 0.02 g Octadecatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecatrienoic acid 0.02 g 0 g 0.01 g 0.00 g 0.00 g 0.02 g 0.00 g 1.28 g 0.00 g 0 g 0 g 0.01 g Trans,trans-octadecadienoic acid 0.05 g Fatty acids, total trans 0 g 0 g 0 g 0 g 0.06 g 0 g 0 g 0 g 0 g 0.03 g 0 g 0 g Fatty acids, total trans-monoenoic 0.00 g Fatty acids, total trans-polyenoic 0.05 g Carbohydrate 36.41 g 0 g 8.74 g 2.80 g 2.87 g 7.22 g 2.13 g 0 g 0.50 g 1.80 g 1.80 g 3.17 g 0.27 g 0 g 0.75 g 0.09 g 3.03 g Fiber 1.95 g 0 g 1.05 g 0.51 g 0.84 g 2.85 g 0.34 g 0 g 0.87 g 0.53 g 1.90 g 0 g 0.52 g 0.07 g 0.91 g Starch 7.64 g 0 g 0.43 g Sugars 0 g 0.41 g 1.27 g 1.42 g 2.83 g 1.15 g 0 g 0 g 0.09 g 0.33 g 0 g 0 g 0.02 g 0.81 g Fructose 0.13 g 0.39 g 0.17 g Galactose 0 g 0 g 0 g Glucose 0.15 g 0.59 g 0.18 g Lactose 0 g 0 g 0 g Maltose 0 g 0 g 0 g Sucrose 0.09 g 0.30 g 1.08 g Beta-sitosterol 57.82 mg 0.05 mg Campesterol 33.74 mg 0 mg Cholesterol 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Phytosterols 4.50 mg 0 mg 0.12 mg Stigmasterol 0.42 mg 0.07 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 0.39 g 0.56 g 0.10 g 0.29 g 0.14 g 0 g 0.41 g 2.99 g 0.04 g Caffeine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Theobromine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Water 6.33 g 99.90 g 39.62 g 26.73 g 26.49 g 39.43 g 19.74 g 0 g 1.28 g 0.01 g 2.21 g 28.92 g
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Semolina, enriched and Water, tap and Potatoes, raw, flesh and skin and Onions, raw and Carrots, raw and Green peas, raw and Peppers, raw, green, hot chili and Oil, canola and Black mustard seed organic spices by PRIDE OF INDIA and Urad dal by DIYA and Split chick peas by ROYAL and Peanuts, raw, spanish and Curry leaves and Salt, table and Red chilly powder by PARADISE GOLD and Coriander (cilantro) leaves, raw and Lemon, raw food comparison.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
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Data from USDA National Nutrient Database.
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