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Quino upama - Recipe and Nutrition Facts
85

Quino upama Recipe

Quino upama has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron and Riboflavin.

The food contains 50.6g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 12.6 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It gives a good yield of Iron at 5.63 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Based on the composite nutritive standing Quino upama has been given a composite ranking of 85, and on a regular basis.

Calorie Breakdown

 Calories from Protein13%
 Calories from Fat34%
 Calories from Carbs53%

Why this is good for you

  • High in Protein
  • Very high in Riboflavin
  • No Cholesterol
  • High in Dietary Fiber
  • Very high in Iron
  • Very low in Sodium

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A185 IU3.7%
Vitamin C12 mg20%
Vitamin D0 IU
Vitamin E1.6 mg5.5%
Thiamin0.13 mg8.9%
Riboflavin2 mg116.4%
Niacin2.2 mg11%
Vitamin B60.11 mg5.7%
Folate40.4 mcg10.1%
Vitamin B120 mcg
Pantothenic Acid0.23 mg2.3%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium20 mg2%
Iron5.6 mg31.3%
Magnesium33.2 mg8.3%
Phosphorus603 mg60.3%
Potassium196.6 mg5.6%
Sodium4.4 mg0.2%
Zinc0.78 mg5.2%
Copper0.15 mg7.3%
Manganese0.4 mg20.1%
Selenium1.5 mcg2.2%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate50.6 g16.9%
Dietary Fiber6.9 g27.6%
Sugars5.9 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein12.6 g25.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat14.4 g22.2%
Saturated Fat1.5 g7.5%
Monounsaturated Fat6.3 g
Polyunsaturated Fat2.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 374 Calories from Fat 0

% Daily Value *

Total Fat 14.4 g 22.2%

Saturated Fat 1.5 g 7.5%

Trans Fat

Cholesterol 0 mg

Sodium 4.4 mg 0.2%

Total Carbohydrates 50.6 g 16.9%

Dietary Fiber 6.9 g27.6%

Sugars 5.9 g

Protein 12.6 g 25.2%

Vitamin A 3.7% Vitamin C 20%

Calcium 2% Iron 31.3%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2042665 Embed Table:

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