Nutrients in 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Cereals, oats, instant, fortified, with raisins and spice, prepared with water.

Macros Ratio

Protein Fat Carbs

10%

81%

14 oz ▼

Macro Nutrients

Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Energy349 kcal

12%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 349.26584 kcal of Energy per 14 ounces, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.77 g

3.9%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 3.7704835 g of Fat per 14 ounces, which is 3.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.6 g

1.86%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 0.5953395 g of Saturated Fat per 14 ounces, which is 1.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.036 g

2.23%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 0.03572037 g of Omega 3 per 14 ounces, which is 2.23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.15 g

6.75%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.14702077 g of Omega 6 per 14 ounces, which is 6.75% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cereals, oats, instant, fortified, with raisins and spice, prepared with water 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

Carbohydrate71 g

54.7%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 71.0835363 g of Carbohydrate per 14 ounces, which is 54.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars34.6 g

47.7%

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

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 34.5693803 g of Sugars per 14 ounces, which is 47.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber5.16 g

13.6%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 5.159609 g of Fiber per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.86 g

14%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 7.8584814 g of Protein per 14 ounces, which is 14% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Vitamin A548 μg

61%

RAE, retinol activity equivalents

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 547.71234 μg of Vitamin A per 14 ounces, which is 61% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.71 mg

59.2%

Thiamine

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 0.71043847 mg of Vitamin B1 per 14 ounces, which is 59.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.6 mg

46.4%

Riboflavin

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 0.60327736 mg of Vitamin B2 per 14 ounces, which is 46.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.3 mg

58%

Niacin, nicotinic acid, niacinamide

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 9.29920299 mg of Vitamin B3 per 14 ounces, which is 58% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.75 mg

15%

Pantothenic acid

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 0.74615884 mg of Vitamin B5 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61 mg

77.2%

Pyridoxine

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.00413929 mg of Vitamin B6 per 14 ounces, which is 77.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9198 μg

49.6%

Folates and Folic Acid

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 198.4465 μg of Vitamin B9 per 14 ounces, which is 49.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cereals, oats, instant, fortified, with raisins and spice, prepared with water 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 C0.4 mg

0.44%

Ascorbic acid

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 0.396893 mg of Vitamin C per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cereals, oats, instant, fortified, with raisins and spice, prepared with water 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 E0.36 mg

2.4%

Tocopherols and Tocotrienols

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 0.3572037 mg of Vitamin E per 14 ounces, which is 2.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2 μg

1.65%

Phytomenadione or phylloquinone

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.984465 μg of Vitamin K per 14 ounces, which is 1.65% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Calcium222 mg

22.2%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 222.26008 mg of Calcium per 14 ounces, which is 22.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32.6%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 0.29370082 mg of Copper per 14 ounces, which is 32.6% 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

Iron8.77 mg

110%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 8.7713353 mg of Iron per 14 ounces, which is 110% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium75.4 mg

18%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 75.40967 mg of Magnesium per 14 ounces, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.85 mg

80.4%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.84952138 mg of Manganese per 14 ounces, which is 80.4% 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

Phosphorus254 mg

36.3%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 254.01152 mg of Phosphorus per 14 ounces, which is 36.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium337 mg

9.92%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 337.35905 mg of Potassium per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.35 μg

11.5%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 6.350288 μg of Selenium per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium441 mg

29.4%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 440.55123 mg of Sodium per 14 ounces, which is 29.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.67 mg

15%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.6669506 mg of Zinc per 14 ounces, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water311 g

8.4%

Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 311.3228692 g of Water per 14 ounces, which is 8.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B5.
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 Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water has outstanding amounts of Iron and Manganese.
It is an excellent source of Calcium, Copper, Phosphorus and Sodium.
It also has a good amount of Magnesium, Potassium, Selenium and Zinc.

Macronutrients in 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water:

14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fiber and Protein.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat and Omega 3.

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Food Info

Nutrients in 14 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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