Nutrients in 300 calories of Fortified Instant Oats

Dry Plain Fortified Instant Oats, also known as instant oatmeal, Quaker original flavor.

dried whole

Weight per 300 Calories

Fortified Instant Oats

83g

Dry Plain Fortified Instant Oats has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

16%

72%

300 kcal ▼

Macro Nutrients

Fortified Instant Oats

Energy300 kcal

10.3%

Dry Plain Fortified Instant Oats have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.7 g

5.9%

Dry Plain Fortified Instant Oats have 5.7182320441989 g of Fat per 300 calories, which is 5.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.1 g

3.5%

Dry Plain Fortified Instant Oats have 1.1154696132597 g of Saturated Fat per 300 calories, which is 3.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.06 g

3.73%

Dry Plain Fortified Instant Oats have 0.059668508287293 g of Omega 3 per 300 calories, which is 3.73% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.03 g

12%

Dry Plain Fortified Instant Oats have 2.028729281768 g of Omega 6 per 300 calories, which is 12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry Plain Fortified Instant Oats have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate57.6 g

44.3%

Dry Plain Fortified Instant Oats have 57.613259668508 g of Carbohydrate per 300 calories, which is 44.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.24 g

1.7%

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

Dry Plain Fortified Instant Oats have 1.2430939226519 g of Sugars per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.083 g

0.11%

≤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]

Dry Plain Fortified Instant Oats have 0.082872928176796 g of Fructose per 300 calories, which is 0.11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.083 g

Dry Plain Fortified Instant Oats have 0.082872928176796 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.83 g

Dry Plain Fortified Instant Oats have 0.82872928176796 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.3 g

22%

Dry Plain Fortified Instant Oats have 8.2872928176796 g of Fiber per 300 calories, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.88 g

17.6%

Dry Plain Fortified Instant Oats have 9.878453038674 g of Protein per 300 calories, which is 17.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Fortified Instant Oats

Vitamin A640 μg

71%

RAE, retinol activity equivalents

Dry Plain Fortified Instant Oats have 639.77900552486 μg of Vitamin A per 300 calories, which is 71% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.37 mg

30.7%

Thiamine

Dry Plain Fortified Instant Oats have 0.36878453038674 mg of Vitamin B1 per 300 calories, which is 30.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.041 mg

3.2%

Riboflavin

Dry Plain Fortified Instant Oats have 0.041436464088398 mg of Vitamin B2 per 300 calories, which is 3.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.86 mg

5.36%

Niacin, nicotinic acid, niacinamide

Dry Plain Fortified Instant Oats have 0.85773480662983 mg of Vitamin B3 per 300 calories, which is 5.36% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.99 mg

20%

Pantothenic acid

Dry Plain Fortified Instant Oats have 0.99447513812155 mg of Vitamin B5 per 300 calories, which is 20% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.066 mg

5.1%

Pyridoxine

Dry Plain Fortified Instant Oats have 0.066298342541436 mg of Vitamin B6 per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B926.5 μg

6.63%

Folates and Folic Acid

Dry Plain Fortified Instant Oats have 26.519337016575 μg of Vitamin B9 per 300 calories, which is 6.63% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry Plain Fortified Instant Oats have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Dry Plain Fortified Instant Oats have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry Plain Fortified Instant Oats have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.42 mg

2.8%

Tocopherols and Tocotrienols

Dry Plain Fortified Instant Oats have 0.42265193370166 mg of Vitamin E per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.57 μg

1.3%

Phytomenadione or phylloquinone

Dry Plain Fortified Instant Oats have 1.5745856353591 μg of Vitamin K per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Fortified Instant Oats

Calcium291 mg

29%

Dry Plain Fortified Instant Oats have 290.88397790055 mg of Calcium per 300 calories, which is 29% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33%

Dry Plain Fortified Instant Oats have 0.29834254143646 mg of Copper per 300 calories, which is 33% 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

Iron20.5 mg

256%

Dry Plain Fortified Instant Oats have 20.486187845304 mg of Iron per 300 calories, which is 256% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium106 mg

25.3%

Dry Plain Fortified Instant Oats have 106.0773480663 mg of Magnesium per 300 calories, which is 25.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.8 mg

122%

Dry Plain Fortified Instant Oats have 2.8052486187845 mg of Manganese per 300 calories, which is 122% 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

Phosphorus351 mg

50%

Dry Plain Fortified Instant Oats have 350.55248618785 mg of Phosphorus per 300 calories, which is 50% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium303 mg

8.92%

Dry Plain Fortified Instant Oats have 303.31491712707 mg of Potassium per 300 calories, which is 8.92% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19.2 μg

35%

Dry Plain Fortified Instant Oats have 19.226519337017 μg of Selenium per 300 calories, which is 35% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium182 mg

12%

Dry Plain Fortified Instant Oats have 182.32044198895 mg of Sodium per 300 calories, which is 12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Dry Plain Fortified Instant Oats have 2.0801104972376 mg of Zinc per 300 calories, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7.4 g

0.2%

Dry Plain Fortified Instant Oats have 7.3922651933702 g of Water per 300 calories, which is 0.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dry Plain Fortified Instant Oats:

300 calories of Fortified Instant Oats is an excellent source of Vitamin A and Vitamin B1.
It has a good amount of Vitamin B5.
It also has some Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Dry Plain Fortified Instant Oats:

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

Macronutrients in 300 calories of Dry Plain Fortified Instant Oats:

300 calories of Fortified Instant Oats is an excellent source of Carbohydrate and Fiber.
It has a good amount of Omega 6 and Protein.
It also has some Fat, Saturated Fat and Omega 3.
While 300 calories of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Dry Plain Fortified Instant Oats with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Fortified Instant Oats

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dry Plain Fortified Instant Oats with: