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upma home made - Recipe and Nutrition Facts
86

upma home made Recipe

upma home made has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Thiamin and Folate.

The food contains 35.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low 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 6.1 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and average 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 has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

It belongs to South Indian cuisine.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 86, for upma home made, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat38%
 Calories from Carbs53%

Why this is good for you

  • High in Thiamin
  • No Cholesterol
  • Low in Saturated Fat
  • Very low in Sodium
  • High in Folate

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A280 IU5.6%
Vitamin C11.2 mg18.6%
Vitamin D0 IU
Vitamin E2.5 mg8.4%
Thiamin0.38 mg25.4%
Riboflavin0.27 mg15.8%
Niacin2.8 mg14.2%
Vitamin B60.13 mg6.3%
Folate90.8 mcg22.7%
Vitamin B120 mcg
Pantothenic Acid0.4 mg4%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium21 mg2.1%
Iron2.1 mg11.8%
Magnesium30 mg7.5%
Phosphorus81 mg8.1%
Potassium240.7 mg6.9%
Sodium1 mg0%
Zinc0.56 mg3.7%
Copper0.15 mg7.3%
Manganese0.36 mg18.2%
Selenium37.7 mcg53.9%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate35.9 g12%
Dietary Fiber2.8 g11.2%
Sugars0 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein6.1 g12.2%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat11.2 g17.2%
Saturated Fat0.8 g4%
Monounsaturated Fat6.3 g
Polyunsaturated Fat3.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 268 Calories from Fat 0

% Daily Value *

Total Fat 11.2 g 17.2%

Saturated Fat 0.8 g 4%

Trans Fat

Cholesterol 0 mg

Sodium 1 mg 0%

Total Carbohydrates 35.9 g 12%

Dietary Fiber 2.8 g11.2%

Sugars 0 g

Protein 6.1 g 12.2%

Vitamin A 5.6% Vitamin C 18.6%

Calcium 2.1% Iron 11.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1779131 Embed Table:

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