Oats Upma with Mixed Vegetables

  NUTRITION FACTS INFORMATION  

Amounts per 1 serving (180.2g)

Calorie Information
Amounts Per Selected Serving %CR* %DV**
Calories 313 (1311 kJ)   16%
   From Carbohydrate 195 (814 kJ) 62%  
   From Fat 79 (330 kJ) 25%  
   From Protein 40 (167 kJ) 13%  
   From Alcohol 0 (0 kJ) 0%  

Carbohydrates
Amounts Per Selected Serving %DV
Total Carbohydrate 48.8 g 16%
   Dietary Fiber 9.5 g 38%
   Starch 0.3 g  
   Sugars 5.8 g  
      Sucrose 2340 mg  
      Glucose 964.6 mg  
      Fructose 787.6 mg  
      Lactose 0 mg  
      Maltose 41.1 mg  
      Galactose 2.9 mg  
Fats & Fatty Acids
Amounts Per Selected Serving %DV
Total Fat 9.2 g 14%
   Saturated Fat 1.1 g 6%
      4:00 0 mg  
      6:00 0.1 mg  
      8:00 0.8 mg  
      10:00 3.5 mg  
      12:00 18.1 mg  
      13:00 0.2 mg  
      14:00 14.3 mg  
      15:00 0.1 mg  
      16:00 873.2 mg  
      17:00 0.2 mg  
      18:00 147.5 mg  
      20:00 29.6 mg  
      22:00 15.1 mg  
      24:00:00 0.2 mg  
   Monounsaturated Fat 4.1 g  
      14:01 0.1 mg  
      15:01 0 mg  
      16:1 undifferentiated 21 mg  
      16:1 c 0.2 mg  
      16:1 t 0 mg  
      17:01 0 mg  
      18:1 undifferentiated 4029.6 mg  
      18:1 c 2709.9 mg  
      18:1 t 0.1 mg  
      18:1-11t (18:1t n-7) 0 mg  
      20:1 65.8 mg  
      22:1 undifferentiated 28.3 mg  
      22:1 c 21.1 mg  
      22:1 t 0 mg  
      24:1 c 1.4 mg  
   Polyunsaturated Fat 3 g  
      18:2 n-6 c,c 1080.3 mg  
      18:2 CLAs 0 mg  
      18:2 t,t 15.6 mg  
      18:2 i 0 mg  
      18:2 t not further defined 0.1 mg  
      18:3 n-3, c,c,c 283.3 mg  
      18:3 n-6, c,c,c 0.1 mg  
      18:3 i 0 mg  
      18:4 0 mg  
      20:2 n-6 c,c 0.2 mg  
      20:3 undifferentiated 0.5 mg  
      20:3 n-3 0.5 mg  
      20:3 n-6 0 mg  
      20:4 undifferentiated 0 mg  
      20:4 n-6 0 mg  
      20:5 n-3 0 mg  
      21:5 0 mg  
      22:4 0 mg  
      22:5 n-3 0 mg  
      22:6 n-3 0 mg  
   Total trans fatty acids 0 g  
   Total trans-monoenoic fatty acids 0 g  
   Total trans-polyenoic fatty acids 0 g  
   Total Omega-3 fatty acids 365.2 mg  
   Total Omega-6 fatty acids 2617.4 mg  
   Total Omega-9 fatty acids 4125.6 mg  
Sterols
Amounts Per Selected Serving %DV
Cholesterol 0 mg 0%
Phytosterols 8.5 mg  
   Campesterol 10.9 mg  
   Stigmasterol 0.4 mg  
   BetaSitosterol 19.6 mg  
Protein & Amino Acids
Amounts Per Selected Serving %DV
Protein 11.9 g 24%
   Tryptophan 147 mg  
   Threonine 422.8 mg  
   Isoleucine 455.3 mg  
   Leucine 819.3 mg  
   Lysine 511.6 mg  
   Methionine 196.8 mg  
   Cystine 252.6 mg  
   Phenylalanine 560.9 mg  
   Tyrosine 356.4 mg  
   Valine 600.5 mg  
   Arginine 818.3 mg  
   Histidine 266.3 mg  
   Alanine 578.8 mg  
   Aspartic acid 1056.5 mg  
   Glutamic acid 2387.4 mg  
   Glycine 532.8 mg  
   Proline 587 mg  
   Serine 482.9 mg  
   Hydroxyproline 0 mg  
   Adjusted Protein 0 mg  
Vitamins
Amounts Per Selected Serving %DV
Vitamin A 4468 IU 89%
   Retinol 0 mcg  
   Alpha Carotene 737.5 mcg  
   Beta Carotene 2270.4 mcg  
   Beta Cryptoxanthin 83.4 mcg  
   Lycopene 0.4 mcg  
   Lutein+Zeaxanthin 953.8 mcg  
   Vitamin A, RAE 223.3 mcg  
Vitamin C 89.1 mg 149%
Vitamin D 0 IU 0%
   Vitamin D2 (ergocalciferol) 0 mcg  
   Vitamin D3 (cholecalciferol) 0 mcg  
   Vitamin D (D2 + D3) 0 mcg  
Vitamin E (Alpha Tocopherol) 1.9 mg 10%
   Beta Tocopherol 0 mg  
   Gamma Tocopherol 2 mg  
   Delta Tocopherol 0.1 mg  
   Vitamin E, added 0 mg  
Vitamin K 18 mcg 22%
   Menaquinone-4 0 mcg  
   Dihydrophylloquinone 0 mcg  
Thiamin 0.5 mg 36%
Riboflavin 0.2 mg 10%
Niacin 1.8 mg 9%
Vitamin B6 0.3 mg 16%
Folate 67 mcg 17%
   Food Folate 67 mcg  
   Folic Acid 0 mcg  
   Dietary Folate Equivalents 67 mcg  
Vitamin B12 0 mcg 0%
   Vitamin B-12, added 0 mcg  
Pantothenic Acid 0.9 mg 9%
Choline 17.4 mg  
Betaine 0.6 mg  
Minerals
Amounts Per Selected Serving %DV
Calcium 72.9 mg 7%
Iron 4.4 mg 24%
Magnesium 123.8 mg 31%
Phosphorus 345.1 mg 35%
Potassium 581.2 mg 12%
Sodium 55.7 mg 2%
Zinc 2.7 mg 18%
Copper 0.5 mg 24%
Manganese 2.9 mg 146%
Selenium 1.9 mcg 3%
Fluoride 1.1 mcg  

Other
Amounts Per Selected Serving %DV
Alcohol 0 g  
Water 108.3 g  
Ash 2 g  
Caffeine 0 mg  
Theobromine 0 mg  

*CR = Caloric Ratio (the percentage of the food's calories that are derived from carbohydrates, fats, protein and alcohol);
**DV = Percent Daily Values are based on a 2,000 calorie diet and are for adults or children aged 4 or older.
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