Nutrients in 14 ounces of Prepared Fortified Instant Oats

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved), also known as instant oatmeal.

cooked

Macros Ratio

Protein Fat Carbs

14%

18%

68%

14 oz ▼

Macro Nutrients

Prepared Fortified Instant Oats

Energy270 kcal

9.3%

Prepared Fortified Instant Oats have 269.88724 kcal of Energy per 14 ounces, which is 9.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.4 g

5.56%

Prepared Fortified Instant Oats have 5.3977448 g of Fat per 14 ounces, which is 5.56% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.9 g

2.8%

Prepared Fortified Instant Oats have 0.89697818 g of Saturated Fat per 14 ounces, which is 2.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.048 g

2.98%

Prepared Fortified Instant Oats have 0.04762716 g of Omega 3 per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.63 g

9.6%

Prepared Fortified Instant Oats have 1.63123023 g of Omega 6 per 14 ounces, which is 9.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Prepared Fortified Instant Oats have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate46.3 g

35.6%

Prepared Fortified Instant Oats have 46.3174131 g of Carbohydrate per 14 ounces, which is 35.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.83 g

2.5%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Prepared Fortified Instant Oats have 1.8257078 g of Sugars per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0 g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Prepared Fortified Instant Oats have 0 g of Fructose per 14 ounces, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0 g

Prepared Fortified Instant Oats have 0 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.15 g

Prepared Fortified Instant Oats have 1.1509897 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.75 g

17.8%

Prepared Fortified Instant Oats have 6.747181 g of Fiber per 14 ounces, which is 17.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.4 g

16.8%

Prepared Fortified Instant Oats have 9.4063641 g of Protein per 14 ounces, which is 16.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prepared Fortified Instant Oats

Vitamin A516 μg

57.3%

RAE, retinol activity equivalents

Prepared Fortified Instant Oats have 515.9609 μg of Vitamin A per 14 ounces, which is 57.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.03 mg

86%

Thiamine

Prepared Fortified Instant Oats have 1.0319218 mg of Vitamin B1 per 14 ounces, which is 86% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.85 mg

65.6%

Riboflavin

Prepared Fortified Instant Oats have 0.85331995 mg of Vitamin B2 per 14 ounces, which is 65.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312 mg

75%

Niacin, nicotinic acid, niacinamide

Prepared Fortified Instant Oats have 12.00601325 mg of Vitamin B3 per 14 ounces, which is 75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.26 mg

25%

Pantothenic acid

Prepared Fortified Instant Oats have 1.25815081 mg of Vitamin B5 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.15 mg

88.5%

Pyridoxine

Prepared Fortified Instant Oats have 1.1509897 mg of Vitamin B6 per 14 ounces, which is 88.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9175 μg

43.7%

Folates and Folic Acid

Prepared Fortified Instant Oats have 174.63292 μg of Vitamin B9 per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Prepared Fortified Instant Oats have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Prepared Fortified Instant Oats have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Prepared Fortified Instant Oats have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.28 mg

1.85%

Tocopherols and Tocotrienols

Prepared Fortified Instant Oats have 0.2778251 mg of Vitamin E per 14 ounces, which is 1.85% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.6 μg

1.32%

Phytomenadione or phylloquinone

Prepared Fortified Instant Oats have 1.587572 μg of Vitamin K per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Prepared Fortified Instant Oats

Calcium318 mg

31.8%

Prepared Fortified Instant Oats have 317.5144 mg of Calcium per 14 ounces, which is 31.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

29%

Prepared Fortified Instant Oats have 0.26194938 mg of Copper per 14 ounces, which is 29% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron23.7 mg

296%

Prepared Fortified Instant Oats have 23.6548228 mg of Iron per 14 ounces, which is 296% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium103 mg

24.6%

Prepared Fortified Instant Oats have 103.19218 mg of Magnesium per 14 ounces, which is 24.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.2 mg

96%

Prepared Fortified Instant Oats have 2.21466294 mg of Manganese per 14 ounces, which is 96% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus306 mg

43.7%

Prepared Fortified Instant Oats have 305.60761 mg of Phosphorus per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium242 mg

7.12%

Prepared Fortified Instant Oats have 242.10473 mg of Potassium per 14 ounces, which is 7.12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium20 μg

36%

Prepared Fortified Instant Oats have 19.84465 μg of Selenium per 14 ounces, which is 36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium194 mg

13%

Prepared Fortified Instant Oats have 194.47757 mg of Sodium per 14 ounces, which is 13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.46 mg

22.4%

Prepared Fortified Instant Oats have 2.4607366 mg of Zinc per 14 ounces, which is 22.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water334 g

Prepared Fortified Instant Oats have 333.5091879 g of Water per 14 ounces, which is 9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Prepared Fortified Instant Oats:

14 ounces of Prepared Fortified Instant Oats has outstanding amounts of Vitamin B1 and Vitamin B6.
It is an excellent source of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
While 14 ounces of product has trace amounts of Vitamin E and Vitamin K, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Prepared Fortified Instant Oats:

14 ounces of Prepared Fortified Instant Oats has outstanding amounts of Iron and Manganese.
It is an excellent source of Calcium, Copper, Magnesium, Phosphorus, Selenium and Zinc.
It also has a good amount of Potassium and Sodium.

Macronutrients in 14 ounces of Prepared Fortified Instant Oats:

14 ounces of Prepared Fortified Instant Oats is an excellent source of Carbohydrate.
It has a good amount of Omega 6, Fiber and Protein.
It also has some Fat, Saturated Fat, Omega 3 and Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Prepared Fortified Instant Oats with:

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Food Info

Nutrients in 14 ounces of Prepared Fortified Instant Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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