Nutrients in 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.

Macros Ratio

Protein Fat Carbs

16%

75%

14 oz ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Energy1472 kcal

50.8%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1472.47303 kcal of Energy per 14 ounces, which is 50.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat27.7 g

28.6%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 27.7031314 g of Fat per 14 ounces, which is 28.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.25 g

13.3%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 4.2467551 g of Saturated Fat per 14 ounces, which is 13.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.8 g

113%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.80983208 g of Omega 3 per 14 ounces, which is 113% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 611 g

65%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 11.04553219 g of Omega 6 per 14 ounces, which is 65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 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

Carbohydrate287 g

221%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 287.3902213 g of Carbohydrate per 14 ounces, which is 221% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars122 g

169%

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

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 122.4414905 g of Sugars per 14 ounces, which is 169% 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

Fiber27.4 g

72%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 27.385617 g of Fiber per 14 ounces, which is 72% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35 g

62.5%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 35.0059626 g of Protein per 14 ounces, which is 62.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B13.54 mg

295%

Thiamine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.54028556 mg of Vitamin B1 per 14 ounces, which is 295% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B24.04 mg

310%

Riboflavin

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 4.03640181 mg of Vitamin B2 per 14 ounces, which is 310% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B347.5 mg

297%

Niacin, nicotinic acid, niacinamide

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 47.50015424 mg of Vitamin B3 per 14 ounces, which is 297% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.68 mg

53.6%

Pantothenic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.67902775 mg of Vitamin B5 per 14 ounces, which is 53.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B64.75 mg

365%

Pyridoxine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 4.75080921 mg of Vitamin B6 per 14 ounces, which is 365% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9949 μg

237%

Folates and Folic Acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 948.57427 μg of Vitamin B9 per 14 ounces, which is 237% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 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 C3.18 mg

3.53%

Ascorbic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.175144 mg of Vitamin C per 14 ounces, which is 3.53% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry 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 E2.2 mg

14.6%

Tocopherols and Tocotrienols

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.1829115 mg of Vitamin E per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.94 μg

6.6%

Phytomenadione or phylloquinone

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 7.93786 μg of Vitamin K per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Calcium1179 mg

118%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1178.77221 mg of Calcium per 14 ounces, which is 118% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.44 mg

161%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.44469052 mg of Copper per 14 ounces, which is 161% 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

Iron42.5 mg

531%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 42.467551 mg of Iron per 14 ounces, which is 531% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium365 mg

87%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 365.14156 mg of Magnesium per 14 ounces, which is 87% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8.83 mg

384%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 8.82690032 mg of Manganese per 14 ounces, which is 384% 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

Phosphorus1175 mg

168%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1174.80328 mg of Phosphorus per 14 ounces, which is 168% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1484 mg

43.7%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1484.37982 mg of Potassium per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium65 μg

118%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 65.090452 μg of Selenium per 14 ounces, which is 118% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2048 mg

137%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2047.96788 mg of Sodium per 14 ounces, which is 137% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.7 mg

70%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 7.6997242 mg of Zinc per 14 ounces, which is 70% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water33 g

0.9%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 33.1405655 g of Water per 14 ounces, which is 0.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B5.
It also has a good amount of Vitamin E.
This meal has some Vitamin C and Vitamin K.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Sodium.
It is an excellent source of Potassium and Zinc.

Macronutrients in 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has outstanding amounts of Omega 3, Carbohydrate and Sugars.
It is an excellent source of Fat, Omega 6, Fiber and Protein.
It also has a good amount of Saturated Fat.

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Food Info

Nutrients in 14 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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