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Upma (MH) REGULAR, CCHO

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Mustard by Black Bear Enterprise, Inc.	0.5 tsp	0.52 g	1.7
2	Urad dal by DIYA	3 g	0.5 g	1.8
3	Asafoetida	0.5 g	0.08 g	0.3
4	Onions, raw	1 medium	18.33 g	7.3
5	jalepeno pepper	1 whole pepper	1.67 g	0.7
6	Curry leaves	2 g	0.33 g	1.4
7	Oil, canola	4 tsp	3 g	27
8	Green peas, raw	1 cup	24.17 g	20
9	Cilantro, raw	1 sprig	0.17 g	0
10	Lemon juice, raw	1 wedge yields	0.98 g	0.2
11	Salt, table	0.25 tsp	0.25 g	0
12	Semolina, enriched	1 cup	27.83 g	100
13	Water, tap	2.25 cup	90 g	0
14	Spices, ground, turmeric	0.5 tsp	0.25 g	0.8

Summary
Number of servings	6
Weight of ingredients	1009 g
Final weight ⓘ
Serving size	168 g

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Upma (MH) REGULAR, CCHO

Nutrition Facts

Portion Size	168 g

Amount Per Portion	160
Calories

% Daily Value *

Total Fat 3.5g	4 %

Saturated Fat 0.3g **	2 %

Sodium 106mg **	5 %

Total Carbohydrate 27g	10 %

Dietary Fiber 3.1g **	11 %

Sugar 2.5g **

Protein 5.3g	11 %

Vitamin D 0mcg **	0 %

Calcium 22mg **	2 %

Iron 1.9mg **	11 %

Potassium 145mg **	3 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Badges: low fat

Calories by source

Fat (21.21%)

Protein (14.14%)

Carbs (64.65%)

Upma (MH) REGULAR, CCHO nutrition facts and analysis per 168 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	9.84 mcg	1 %
Carotene, alpha	5.14 mcg
Carotene, beta	115.25 mcg
Cryptoxanthin, beta	0.38 mcg
Lutein + zeaxanthin	600.93 mcg
Lycopene	0 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.298 mg	25 %
Riboflavin [Vitamin B2]	0.196 mg	15 %
Niacin [Vitamin B3]	2.199 mg	14 %
Pantothenic acid [Vitamin B5]	0.186 mg	4 %
Vitamin B6	0.092 mg	5 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	92.18 mcg	23 %
Folate, food	39.58 mcg
Folic acid	30.89 mcg
Vitamin C [Ascorbic acid]	11.5 mg	13 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	0.63 mg	4 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.63 mg
Tocopherol, beta	0 mg
Tocopherol, delta	0.03 mg
Tocopherol, gamma	0.82 mg
Tocotrienol, alpha	0.01 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	8.7 mcg	7 %
Vitamin K1 [Phylloquinone]	8.7 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	0 mg
Choline	8.2 mg	1 %

Minerals
Nutrient	Amount	DV
Calcium	22 mg	2 %
Copper	0.11 mg	12 %
Fluoride	0.2 mcg
Iron	1.93 mg	11 %
Magnesium	24.4 mg	6 %
Manganese	0.246 mg	11 %
Phosphorus	70.22 mg	6 %
Potassium	144.61 mg	3 %
Selenium	25.42 mcg	46 %
Sodium	105.57 mg	5 %
Zinc	0.64 mg	6 %

Proteins and Amino acids
Protein by amino acid Alanine (2.10%) Arginine (2.90%) Aspartic acid (3.20%) Cystine (1.90%) Glutamic acid (25.20%) Glycine (2.20%) Histidine (1.40%) Isoleucine (2.70%) Leucine (4.70%) Lysine (1.40%) Methionine (1.00%) Phenylalanine (3.40%) Proline (7.40%) Serine (3.30%) Threonine (1.90%) Tryptophan (0.90%) Tyrosine (1.80%) Valine (3.00%) Unspecified (29.60%)
Nutrient	Amount	DV
Protein	5.25 g	10 %
Alanine	0.109 g
Arginine	0.15 g
Aspartic acid	0.166 g
Cystine	0.101 g
Glutamic acid	1.322 g
Glycine	0.118 g
Histidine	0.075 g	7 %
Hydroxyproline	0 g
Isoleucine	0.14 g	9 %
Leucine	0.248 g	7 %
Lysine	0.076 g	2 %
Methionine	0.055 g
Phenylalanine	0.177 g
Proline	0.391 g
Serine	0.171 g
Threonine	0.098 g	6 %
Tryptophan	0.048 g	12 %
Tyrosine	0.097 g
Valine	0.156 g	8 %
Phenylalanine + Tyrosine	0.274 g	10 %
Methionine + Cysteine	0.156 g	10 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	26.76 g	10 %
Fiber	3.05 g	11 %
Starch	0 g
Sugars	2.52 g
Fructose	0.25 g
Galactose	0 g
Glucose	0.37 g
Lactose	0 g
Maltose	0 g
Sucrose	0.19 g
Net carbs	23.71 g

Fats and Fatty Acids

Fatty acid by type

Saturated (9.00%)

Monounsaturated (60.00%)

Polyunsaturated (31.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.27 g	0.56 g	2.07

Nutrient

Amount

4 %

1 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Tridecanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Docosenoic cis acid

Docosenoic trans acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-hexadecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Eicosadienoic n-3 acid

Eicosadienoic n-6 acid

Octadecadienoic CLAs acid

Trans,trans-octadecadienoic acid

Trans-octadecadienoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Beta-sitosterol	12.39 mg
Campesterol	7.23 mg
Cholesterol	0 mg	0 %
Phytosterols	2.75 mg
Stigmasterol	0.09 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	0.54 g
Caffeine	0 mg
Theobromine	0 mg
Water	129.93 g

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Upma (MH) REGULAR, CCHO recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Upma (MH) REGULAR, CCHO

Upma (MH) REGULAR, CCHO

Calories by source

Upma (MH) REGULAR, CCHO nutrition facts and analysis per 168 g

Protein by amino acid

Fatty acid by type