Nutrients in 300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

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

Weight per 300 Calories

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

81g

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

16%

75%

300 kcal ▼

Macro Nutrients

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

Energy300 kcal

10.3%

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

Fat5.64 g

5.8%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 5.644204851752 g of Fat per 300 calories, which is 5.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.87 g

2.7%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.86522911051213 g of Saturated Fat per 300 calories, which is 2.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.36873315363881 g of Omega 3 per 300 calories, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.25 g

13.2%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.2504043126685 g of Omega 6 per 300 calories, which is 13.2% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate58.6 g

45%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 58.5525606469 g of Carbohydrate per 300 calories, which is 45% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars25 g

34.4%

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 24.946091644205 g of Sugars per 300 calories, which is 34.4% 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

Fiber5.58 g

14.7%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 5.5795148247978 g of Fiber per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.13 g

12.7%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 7.1320754716981 g of Protein per 300 calories, which is 12.7% 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 B10.72 mg

60%

Thiamine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.72129380053908 mg of Vitamin B1 per 300 calories, which is 60% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.82 mg

63.3%

Riboflavin

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.82237196765499 mg of Vitamin B2 per 300 calories, which is 63.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.68 mg

60.5%

Niacin, nicotinic acid, niacinamide

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 9.677628032345 mg of Vitamin B3 per 300 calories, which is 60.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.55 mg

11%

Pantothenic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.54582210242588 mg of Vitamin B5 per 300 calories, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.97 mg

74.5%

Pyridoxine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.96792452830189 mg of Vitamin B6 per 300 calories, which is 74.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9193 μg

48.3%

Folates and Folic Acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 193.26145552561 μg of Vitamin B9 per 300 calories, which is 48.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.65 mg

0.72%

Ascorbic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.64690026954178 mg of Vitamin C per 300 calories, which is 0.72% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.44 mg

2.96%

Tocopherols and Tocotrienols

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.44474393530997 mg of Vitamin E per 300 calories, which is 2.96% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.6 μg

1.35%

Phytomenadione or phylloquinone

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.6172506738544 μg of Vitamin K per 300 calories, which is 1.35% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium240 mg

24%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 240.16172506739 mg of Calcium per 300 calories, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32.7%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.29433962264151 mg of Copper per 300 calories, which is 32.7% 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

Iron8.65 mg

108%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 8.6522911051213 mg of Iron per 300 calories, which is 108% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium74.4 mg

17.7%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 74.393530997305 mg of Magnesium per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.8 mg

78%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.7983827493261 mg of Manganese per 300 calories, which is 78% 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

Phosphorus239 mg

34%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 239.35309973046 mg of Phosphorus per 300 calories, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium302 mg

8.9%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 302.42587601078 mg of Potassium per 300 calories, which is 8.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13.3 μg

24%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 13.261455525606 μg of Selenium per 300 calories, which is 24% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium417 mg

28%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 417.25067385445 mg of Sodium per 300 calories, which is 28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.57 mg

14.3%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.5687331536388 mg of Zinc per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water6.75 g

0.18%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 6.7520215633423 g of Water per 300 calories, which is 0.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B5.
It also has some Vitamin E.
While 300 calories of product has trace amounts of Vitamin C and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has outstanding amounts of Iron.
It is an excellent source of Calcium, Copper, Manganese, Phosphorus, Selenium and Sodium.
It also has a good amount of Magnesium, Potassium and Zinc.

Macronutrients in 300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

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

Compare Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry with:

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Food Info

Nutrients in 300 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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