Nutrients in 500 calories of Fortified Instant Oats

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

dried whole

Weight per 500 Calories

Fortified Instant Oats

138g

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

Macros Ratio

Protein Fat Carbs

12%

16%

72%

500 kcal ▼

Macro Nutrients

Fortified Instant Oats

Energy500 kcal

17.2%

Dry Plain Fortified Instant Oats have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.53 g

9.83%

Dry Plain Fortified Instant Oats have 9.5303867403315 g of Fat per 500 calories, which is 9.83% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.86 g

5.8%

Dry Plain Fortified Instant Oats have 1.8591160220994 g of Saturated Fat per 500 calories, which is 5.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.099 g

6.2%

Dry Plain Fortified Instant Oats have 0.099447513812155 g of Omega 3 per 500 calories, which is 6.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.4 g

20%

Dry Plain Fortified Instant Oats have 3.3812154696133 g of Omega 6 per 500 calories, which is 20% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate96 g

74%

Dry Plain Fortified Instant Oats have 96.022099447514 g of Carbohydrate per 500 calories, which is 74% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.07 g

2.86%

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

Dry Plain Fortified Instant Oats have 2.0718232044199 g of Sugars per 500 calories, which is 2.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.14 g

0.19%

≤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 0.13812154696133 g of Fructose per 500 calories, which is 0.19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.14 g

Dry Plain Fortified Instant Oats have 0.13812154696133 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.4 g

Dry Plain Fortified Instant Oats have 1.3812154696133 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14 g

36.3%

Dry Plain Fortified Instant Oats have 13.812154696133 g of Fiber per 500 calories, which is 36.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16.5 g

29.4%

Dry Plain Fortified Instant Oats have 16.46408839779 g of Protein per 500 calories, which is 29.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Fortified Instant Oats

Vitamin A1066 μg

118%

RAE, retinol activity equivalents

Dry Plain Fortified Instant Oats have 1066.2983425414 μg of Vitamin A per 500 calories, which is 118% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.61 mg

51.2%

Thiamine

Dry Plain Fortified Instant Oats have 0.6146408839779 mg of Vitamin B1 per 500 calories, which is 51.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.069 mg

5.3%

Riboflavin

Dry Plain Fortified Instant Oats have 0.069060773480663 mg of Vitamin B2 per 500 calories, which is 5.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.43 mg

8.93%

Niacin, nicotinic acid, niacinamide

Dry Plain Fortified Instant Oats have 1.4295580110497 mg of Vitamin B3 per 500 calories, which is 8.93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.66 mg

33%

Pantothenic acid

Dry Plain Fortified Instant Oats have 1.6574585635359 mg of Vitamin B5 per 500 calories, which is 33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.5%

Pyridoxine

Dry Plain Fortified Instant Oats have 0.11049723756906 mg of Vitamin B6 per 500 calories, which is 8.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B944 μg

11%

Folates and Folic Acid

Dry Plain Fortified Instant Oats have 44.198895027624 μg of Vitamin B9 per 500 calories, which is 11% 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 500 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 mg

Ascorbic acid

Dry Plain Fortified Instant Oats have 0 mg of Vitamin C per 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.7 mg

4.7%

Tocopherols and Tocotrienols

Dry Plain Fortified Instant Oats have 0.70441988950276 mg of Vitamin E per 500 calories, which is 4.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.62 μg

2.2%

Phytomenadione or phylloquinone

Dry Plain Fortified Instant Oats have 2.6243093922652 μg of Vitamin K per 500 calories, which is 2.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Fortified Instant Oats

Calcium485 mg

48.5%

Dry Plain Fortified Instant Oats have 484.80662983425 mg of Calcium per 500 calories, which is 48.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

55.2%

Dry Plain Fortified Instant Oats have 0.49723756906077 mg of Copper per 500 calories, which is 55.2% 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

Iron34 mg

427%

Dry Plain Fortified Instant Oats have 34.14364640884 mg of Iron per 500 calories, which is 427% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium177 mg

42%

Dry Plain Fortified Instant Oats have 176.7955801105 mg of Magnesium per 500 calories, which is 42% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.68 mg

203%

Dry Plain Fortified Instant Oats have 4.6754143646409 mg of Manganese per 500 calories, which is 203% 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

Phosphorus584 mg

83.5%

Dry Plain Fortified Instant Oats have 584.25414364641 mg of Phosphorus per 500 calories, which is 83.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium506 mg

15%

Dry Plain Fortified Instant Oats have 505.52486187845 mg of Potassium per 500 calories, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium32 μg

58.3%

Dry Plain Fortified Instant Oats have 32.044198895028 μg of Selenium per 500 calories, which is 58.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium304 mg

20.3%

Dry Plain Fortified Instant Oats have 303.86740331492 mg of Sodium per 500 calories, which is 20.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.47 mg

31.5%

Dry Plain Fortified Instant Oats have 3.4668508287293 mg of Zinc per 500 calories, which is 31.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water12.3 g

0.33%

Dry Plain Fortified Instant Oats have 12.32044198895 g of Water per 500 calories, which is 0.33% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dry Plain Fortified Instant Oats:

500 calories of Fortified Instant Oats has outstanding amounts of Vitamin A.
It is an excellent source of Vitamin B1 and Vitamin B5.
It also has a good amount of Vitamin B3, Vitamin B6 and Vitamin B9.
This meal has some Vitamin B2 and Vitamin E.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Dry Plain Fortified Instant Oats:

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

Macronutrients in 500 calories of Dry Plain Fortified Instant Oats:

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

Compare Dry Plain Fortified Instant Oats with:

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Food Info

Nutrients in 500 calories of Fortified Instant Oats

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dry Plain Fortified Instant Oats with: