Nutrients in 300 calories of Prepared Fortified Instant Oats

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

cooked

Weight per 300 Calories

Prepared Fortified Instant Oats

441g

Prepared Fortified Instant Oats has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

18%

68%

300 kcal ▼

Macro Nutrients

Prepared Fortified Instant Oats

Energy300 kcal

10.3%

Prepared 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

Fat6 g

6.2%

Prepared Fortified Instant Oats have 6 g of Fat per 300 calories, which is 6.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1 g

3.1%

Prepared Fortified Instant Oats have 0.99705882352941 g of Saturated Fat per 300 calories, which is 3.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.053 g

3.3%

Prepared Fortified Instant Oats have 0.052941176470588 g of Omega 3 per 300 calories, which is 3.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.8 g

10.7%

Prepared Fortified Instant Oats have 1.8132352941176 g of Omega 6 per 300 calories, which is 10.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate51.5 g

39.6%

Prepared Fortified Instant Oats have 51.485294117647 g of Carbohydrate per 300 calories, which is 39.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.03 g

2.8%

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

Prepared Fortified Instant Oats have 2.0294117647059 g of Sugars per 300 calories, which is 2.8% 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 300 calories, 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 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.28 g

Prepared Fortified Instant Oats have 1.2794117647059 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.5 g

19.7%

Prepared Fortified Instant Oats have 7.5 g of Fiber per 300 calories, which is 19.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.5 g

18.7%

Prepared Fortified Instant Oats have 10.455882352941 g of Protein per 300 calories, which is 18.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Prepared Fortified Instant Oats

Vitamin A574 μg

63.7%

RAE, retinol activity equivalents

Prepared Fortified Instant Oats have 573.52941176471 μg of Vitamin A per 300 calories, which is 63.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B11.15 mg

96%

Thiamine

Prepared Fortified Instant Oats have 1.1470588235294 mg of Vitamin B1 per 300 calories, which is 96% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.95 mg

73%

Riboflavin

Prepared Fortified Instant Oats have 0.94852941176471 mg of Vitamin B2 per 300 calories, which is 73% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B313.3 mg

83.4%

Niacin, nicotinic acid, niacinamide

Prepared Fortified Instant Oats have 13.345588235294 mg of Vitamin B3 per 300 calories, which is 83.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.4 mg

28%

Pantothenic acid

Prepared Fortified Instant Oats have 1.3985294117647 mg of Vitamin B5 per 300 calories, which is 28% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.28 mg

98%

Pyridoxine

Prepared Fortified Instant Oats have 1.2794117647059 mg of Vitamin B6 per 300 calories, which is 98% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9194 μg

48.5%

Folates and Folic Acid

Prepared Fortified Instant Oats have 194.11764705882 μg of Vitamin B9 per 300 calories, which is 48.5% 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 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

Prepared 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

Prepared 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 E0.31 mg

2.06%

Tocopherols and Tocotrienols

Prepared Fortified Instant Oats have 0.30882352941176 mg of Vitamin E per 300 calories, which is 2.06% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.76 μg

1.47%

Phytomenadione or phylloquinone

Prepared Fortified Instant Oats have 1.7647058823529 μg of Vitamin K per 300 calories, which is 1.47% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Prepared Fortified Instant Oats

Calcium353 mg

35.3%

Prepared Fortified Instant Oats have 352.94117647059 mg of Calcium per 300 calories, which is 35.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32.4%

Prepared Fortified Instant Oats have 0.29117647058824 mg of Copper per 300 calories, which is 32.4% 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

Iron26.3 mg

329%

Prepared Fortified Instant Oats have 26.294117647059 mg of Iron per 300 calories, which is 329% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium115 mg

27.3%

Prepared Fortified Instant Oats have 114.70588235294 mg of Magnesium per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.46 mg

107%

Prepared Fortified Instant Oats have 2.4617647058824 mg of Manganese per 300 calories, which is 107% 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

Phosphorus340 mg

48.5%

Prepared Fortified Instant Oats have 339.70588235294 mg of Phosphorus per 300 calories, which is 48.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium269 mg

7.9%

Prepared Fortified Instant Oats have 269.11764705882 mg of Potassium per 300 calories, which is 7.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium22 μg

40%

Prepared Fortified Instant Oats have 22.058823529412 μg of Selenium per 300 calories, which is 40% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium216 mg

14.4%

Prepared Fortified Instant Oats have 216.17647058824 mg of Sodium per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.74 mg

25%

Prepared Fortified Instant Oats have 2.7352941176471 mg of Zinc per 300 calories, which is 25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water371 g

10%

Prepared Fortified Instant Oats have 370.72058823529 g of Water per 300 calories, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Prepared Fortified Instant Oats:

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

Minerals in 300 calories of Prepared Fortified Instant Oats:

300 calories 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 300 calories of Prepared Fortified Instant Oats:

300 calories 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:

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

Food Info

Nutrients in 300 calories of Prepared Fortified Instant Oats

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Prepared Fortified Instant Oats with: