Nutritional Facts: Accessible Upama (Curried Cream of Wheat With Vegetables)

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 tablespoon (14g)
safflower oil
1 medium (110g)
onions
1 tablespoon (6g)
curry powder
1/2 teaspoon (1g)
ground ginger
1 tablespoon (6g)
mustard seeds
1/2 lb (233g)
tofu
2 cups (142g)
broccoli florets
3 tablespoons (20g)
slivered almonds
3 tablespoons (30g)
raisins
5 cups (1,185g)
water
2 cups (346g)
cream of wheat
1/2 teaspoon (3g)
salt
2 tablespoons (2g)
fresh cilantro
1 cup (245g)
plain low-fat yogurt
Total 1 serving
Alanine (g) 0.0 0.0 n/a 0.0 0.1 0.6 0.2 0.2 0.0 n/a 1.3 0.0 n/a 0.6 3 1
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.1 n/a 0.0 0.1 1.0 0.2 0.5 0.1 n/a 1.6 0.0 n/a 0.4 4 1
Ash (g) 0.0 0.4 0.4 0.0 0.3 1.6 1.3 0.6 0.5 1.2 2.1 3.0 0.0 2.7 14 4
Aspartic acid (g) 0.0 0.1 n/a 0.0 0.2 1.7 0.3 0.6 0.0 n/a 1.7 0.0 n/a 1.0 6 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 26.7 n/a n/a n/a n/a 0.0 n/a 27 7
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 0.0 25.3 30.1 1.0 16.8 258.2 68.2 53.5 14.8 35.6 2,096.8 0.7 1.3 448.4 3,051 763
Calories 120.2 44.0 20.5 3.0 32.0 141.9 39.8 116.4 88.8 0.0 1,280.2 0.0 0.5 154.4 2,042 510
Calories (kj) 503.1 182.6 85.7 12.6 133.9 593.3 166.1 487.6 371.8 0.0 5,356.1 0.0 1.9 649.3 8,544 2,136
Campesterol n/a n/a n/a n/a n/a n/a n/a 1.0 n/a n/a n/a n/a 0.0 n/a 1 0
Carbohydrates (g) 0.0 10.3 3.7 0.6 1.8 4.2 7.4 4.4 23.5 0.0 264.7 0.0 0.1 17.2 338 84
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 14.7 15 4
Copper (mg) 0.0 0.0 0.1 0.0 0.0 0.4 0.1 0.2 0.1 0.1 0.7 0.0 0.0 0.0 2 0
Cystine (g) 0.0 0.0 n/a 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.8 0.0 n/a 0.1 1 0
Dietary Fiber (g) 0.0 1.9 2.1 0.1 0.8 0.5 n/a 2.5 1.1 0.0 13.1 0.0 0.1 0.0 22 6
Folate (mcg) 0.0 20.9 9.7 0.1 10.2 102.4 100.8 10.1 1.5 0.0 418.7 0.0 1.2 27.0 703 176
Folate, DFE (mcg) 0.0 20.9 9.7 0.1 10.2 102.4 100.8 10.1 1.5 0.0 629.7 0.0 1.2 27.0 914 228
Folate, food (mcg) 0.0 20.9 9.7 0.1 10.2 102.4 100.8 10.1 1.5 0.0 117.6 0.0 1.2 27.0 402 100
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 301.0 0.0 0.0 0.0 301 75
Fructose n/a 1.4 0.0 0.0 0.0 n/a n/a 0.0 8.8 n/a n/a n/a n/a n/a 10 3
Galactose n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 2.2 0.1 0.0 0.2 n/a n/a 0.0 8.2 n/a n/a n/a n/a n/a 11 3
Glutamic acid (g) 0.0 0.3 n/a 0.0 0.3 2.6 0.5 1.4 0.0 n/a 13.5 0.0 n/a 2.5 21 5
Glycine (g) 0.0 0.0 n/a 0.0 0.1 0.6 0.1 0.3 0.0 n/a 1.4 0.0 n/a 0.3 3 1
Histidine (g) 0.0 0.0 n/a 0.0 0.1 0.4 0.1 0.1 0.0 n/a 0.8 0.0 n/a 0.3 2 0
Hydroxyproline n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 0.0 0.2 1.9 0.2 0.6 2.6 1.2 0.8 0.6 0.0 99.0 0.0 0.0 0.2 107 27
Isoleucine (g) 0.0 0.0 n/a 0.0 0.1 0.8 0.2 0.1 0.0 n/a 1.6 0.0 n/a 0.7 3 1
Lactose n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.0 n/a 0.0 0.1 1.2 0.2 0.3 0.0 n/a 2.8 0.0 n/a 1.3 6 1
Lysine (g) 0.0 0.0 n/a 0.0 0.1 1.0 0.2 0.1 0.0 n/a 0.9 0.0 n/a 1.2 4 1
Magnesium (mg) 0.0 11.0 16.0 1.9 23.3 62.8 35.5 54.3 9.5 11.9 93.4 0.0 0.5 41.7 362 90
Maltose n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.1 0.3 0.3 0.2 0.9 0.3 0.5 0.1 0.0 n/a 0.0 0.0 0.0 3 1
Methionine (g) 0.0 0.0 n/a 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.7 0.0 n/a 0.4 1 0
Monounsaturated Fat (g) 10.2 0.0 0.3 0.0 1.4 1.9 0.0 6.3 0.0 0.0 0.7 0.0 0.0 1.0 22 5
Niacin (mg) 0.0 0.1 0.2 0.1 0.3 1.2 0.9 0.7 0.2 0.0 14.5 0.0 0.0 0.3 19 5
Pantothenic acid (mg) 0.0 0.1 n/a 0.0 0.1 0.1 0.8 0.1 0.0 0.0 1.8 0.0 0.0 1.4 4 1
Phenylalanine (g) 0.0 0.0 n/a 0.0 0.1 0.7 0.1 0.2 0.0 n/a 2.0 0.0 n/a 0.7 4 1
Phosphorus (mg) 0.0 31.9 22.0 1.5 52.2 214.0 93.7 98.0 30.0 0.0 397.9 0.0 1.0 352.8 1,295 324
Phytosterols (mg) 60.4 16.5 4.5 0.7 7.4 n/a n/a n/a n/a n/a n/a 0.0 0.1 n/a 90 22
Polyunsaturated Fat (g) 1.7 0.0 0.2 0.0 0.6 4.8 0.2 2.4 0.0 0.0 2.9 0.0 0.0 0.1 13 3
Potassium (mg) 0.0 160.6 97.2 11.9 46.5 279.2 461.5 142.8 222.5 11.9 415.2 0.2 10.4 573.3 2,433 608
Proline (g) 0.0 0.0 n/a 0.0 0.2 0.8 0.2 0.2 0.1 n/a 4.4 0.0 n/a 1.5 7 2
Protein (g) 0.0 1.2 0.8 0.1 1.6 15.2 4.2 4.3 0.9 0.0 36.3 0.0 0.0 12.9 78 19
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 34.3 34 9
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 0.1 0.2 0.2 0.0 0.0 0.7 0.0 0.0 0.5 2 0
Saturated Fat (g) 1.0 0.0 0.1 0.0 0.1 1.2 0.1 0.8 0.0 0.0 0.8 0.0 0.0 2.5 7 2
Selenium (mcg) 0.0 0.6 1.1 0.5 13.1 20.7 4.3 0.5 0.2 0.0 69.2 0.0 0.0 8.1 118 30
Serine (g) 0.0 0.0 n/a 0.0 0.0 0.7 0.1 0.2 0.0 n/a 2.1 0.0 n/a 0.8 4 1
Sodium (mg) 0.0 4.4 3.3 0.2 0.8 18.6 38.3 0.2 3.3 35.6 24.2 1,162.7 0.9 171.5 1,464 366
Starch n/a 0.0 n/a n/a n/a n/a n/a 0.1 0.8 n/a n/a n/a n/a n/a 1 0
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.8 n/a n/a n/a n/a 0.1 n/a 1 0
Sucrose n/a 1.1 0.0 0.0 0.2 n/a n/a 0.7 0.1 n/a 0.7 n/a n/a n/a 3 1
Sugar (g) 0.0 4.7 0.2 0.0 0.4 1.6 n/a 0.8 17.6 0.0 0.7 0.0 0.0 17.2 43 11
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.0 0.0 0.1 0.1 0.1 0.0 0.0 0.0 1.7 0.0 0.0 0.1 2 1
Threonine (g) 0.0 0.0 n/a 0.0 0.1 0.6 0.1 0.1 0.0 n/a 1.1 0.0 n/a 0.5 3 1
Tocopherol, alpha (mg) 4.6 0.0 1.4 0.0 0.3 0.0 n/a 5.3 0.0 0.0 0.4 0.0 0.1 0.1 12 3
Tocopherol, beta n/a 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, delta n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0 0
Tocopherol, gamma n/a 0.0 0.1 0.0 1.2 n/a n/a 0.1 0.0 n/a n/a n/a n/a n/a 1 0
Total Fat (g) 13.6 0.1 0.9 0.0 2.3 8.6 0.5 10.0 0.1 0.0 5.2 0.0 0.0 3.8 45 11
Trans-monoenoic Fat (g) 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 n/a 0.0 0.0 0.2 0.0 0.0 0.0 n/a 0.5 0.0 n/a 0.1 1 0
Tyrosine (g) 0.0 0.0 n/a 0.0 0.1 0.5 0.1 0.1 0.0 n/a 1.2 0.0 n/a 0.6 3 1
Valine (g) 0.0 0.0 n/a 0.0 0.1 0.8 0.2 0.2 0.0 n/a 1.8 0.0 n/a 1.1 4 1
Vitamin A, IU (IU) 0.0 2.2 62.1 0.3 2.0 16.3 4,260.0 0.2 0.0 0.0 0.0 0.0 135.0 125.0 4,603 1,151
Vitamin A, RAE (mcg) 0.0 0.0 3.1 0.0 0.1 0.0 213.0 0.0 0.0 0.0 0.0 0.0 6.7 34.3 257 64
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.4 1 0
Vitamin B-6 (mg) 0.0 0.1 0.1 0.0 0.0 0.1 0.2 0.0 0.1 0.0 0.4 0.0 0.0 0.1 1 0
Vitamin C (mg) 0.0 8.1 0.7 0.0 0.4 0.5 132.3 0.0 0.7 0.0 0.0 0.0 0.5 2.0 145 36
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.5 2 1
Water (g) 0.0 98.0 0.6 0.1 0.3 203.0 128.8 1.0 4.6 1,183.8 37.7 0.0 1.8 208.4 1,868 467
Zinc (mg) 0.0 0.2 0.3 0.0 0.4 1.5 0.6 0.6 0.1 0.0 3.0 0.0 0.0 2.2 9 2

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