Nutrients in 500 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 500 Calories

Prepared Fortified Instant Oats

735g

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

Macros Ratio

Protein Fat Carbs

14%

18%

68%

500 kcal ▼

Macro Nutrients

Prepared Fortified Instant Oats

Energy500 kcal

17.2%

Prepared 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

Fat10 g

10.3%

Prepared Fortified Instant Oats have 10 g of Fat per 500 calories, which is 10.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.66 g

5.2%

Prepared Fortified Instant Oats have 1.6617647058824 g of Saturated Fat per 500 calories, which is 5.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.088 g

5.5%

Prepared Fortified Instant Oats have 0.088235294117647 g of Omega 3 per 500 calories, which is 5.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.02 g

17.8%

Prepared Fortified Instant Oats have 3.0220588235294 g of Omega 6 per 500 calories, which is 17.8% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate86 g

66%

Prepared Fortified Instant Oats have 85.808823529412 g of Carbohydrate per 500 calories, which is 66% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.4 g

4.67%

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

Prepared Fortified Instant Oats have 3.3823529411765 g of Sugars per 500 calories, which is 4.67% 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 500 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 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.13 g

Prepared Fortified Instant Oats have 2.1323529411765 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12.5 g

33%

Prepared Fortified Instant Oats have 12.5 g of Fiber per 500 calories, which is 33% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.4 g

31%

Prepared Fortified Instant Oats have 17.426470588235 g of Protein per 500 calories, which is 31% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prepared Fortified Instant Oats

Vitamin A956 μg

106%

RAE, retinol activity equivalents

Prepared Fortified Instant Oats have 955.88235294118 μg of Vitamin A per 500 calories, which is 106% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.9 mg

159%

Thiamine

Prepared Fortified Instant Oats have 1.9117647058824 mg of Vitamin B1 per 500 calories, which is 159% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.6 mg

122%

Riboflavin

Prepared Fortified Instant Oats have 1.5808823529412 mg of Vitamin B2 per 500 calories, which is 122% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B322.2 mg

139%

Niacin, nicotinic acid, niacinamide

Prepared Fortified Instant Oats have 22.242647058824 mg of Vitamin B3 per 500 calories, which is 139% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.33 mg

46.6%

Pantothenic acid

Prepared Fortified Instant Oats have 2.3308823529412 mg of Vitamin B5 per 500 calories, which is 46.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.13 mg

164%

Pyridoxine

Prepared Fortified Instant Oats have 2.1323529411765 mg of Vitamin B6 per 500 calories, which is 164% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9324 μg

81%

Folates and Folic Acid

Prepared Fortified Instant Oats have 323.52941176471 μg of Vitamin B9 per 500 calories, which is 81% 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 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

Prepared 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

Prepared 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 E0.51 mg

3.43%

Tocopherols and Tocotrienols

Prepared Fortified Instant Oats have 0.51470588235294 mg of Vitamin E per 500 calories, which is 3.43% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.94 μg

2.45%

Phytomenadione or phylloquinone

Prepared Fortified Instant Oats have 2.9411764705882 μg of Vitamin K per 500 calories, which is 2.45% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Prepared Fortified Instant Oats

Calcium588 mg

59%

Prepared Fortified Instant Oats have 588.23529411765 mg of Calcium per 500 calories, which is 59% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54%

Prepared Fortified Instant Oats have 0.48529411764706 mg of Copper per 500 calories, which is 54% 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

Iron44 mg

548%

Prepared Fortified Instant Oats have 43.823529411765 mg of Iron per 500 calories, which is 548% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium191 mg

45.5%

Prepared Fortified Instant Oats have 191.17647058824 mg of Magnesium per 500 calories, which is 45.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.1 mg

178%

Prepared Fortified Instant Oats have 4.1029411764706 mg of Manganese per 500 calories, which is 178% 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

Phosphorus566 mg

81%

Prepared Fortified Instant Oats have 566.17647058824 mg of Phosphorus per 500 calories, which is 81% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium449 mg

13%

Prepared Fortified Instant Oats have 448.52941176471 mg of Potassium per 500 calories, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium36.8 μg

67%

Prepared Fortified Instant Oats have 36.764705882353 μg of Selenium per 500 calories, which is 67% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium360 mg

24%

Prepared Fortified Instant Oats have 360.29411764706 mg of Sodium per 500 calories, which is 24% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.56 mg

41.4%

Prepared Fortified Instant Oats have 4.5588235294118 mg of Zinc per 500 calories, which is 41.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water618 g

16.7%

Prepared Fortified Instant Oats have 617.86764705882 g of Water per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Prepared Fortified Instant Oats:

500 calories of Prepared Fortified Instant Oats has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B5.
It also has some Vitamin E and Vitamin K.
It has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Prepared Fortified Instant Oats:

500 calories of Prepared 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 Prepared Fortified Instant Oats:

500 calories of Prepared 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 Prepared Fortified Instant Oats with:

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

Food Info

Nutrients in 500 calories of Prepared Fortified Instant Oats

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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