Nutrients in 500 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

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

Weight per 500 Calories

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

135g

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%

500 kcal ▼

Macro Nutrients

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

Energy500 kcal

17.2%

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

Fat9.4 g

9.7%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 9.4070080862534 g of Fat per 500 calories, which is 9.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.44 g

4.5%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.4420485175202 g of Saturated Fat per 500 calories, which is 4.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.61 g

38.4%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.61455525606469 g of Omega 3 per 500 calories, which is 38.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.75 g

22%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.7506738544474 g of Omega 6 per 500 calories, which is 22% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate98 g

75%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 97.587601078167 g of Carbohydrate per 500 calories, which is 75% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars41.6 g

57.3%

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 41.576819407008 g of Sugars per 500 calories, which is 57.3% 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

Fiber9.3 g

24.5%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 9.2991913746631 g of Fiber per 500 calories, which is 24.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.2%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 11.88679245283 g of Protein per 500 calories, which is 21.2% 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 B11.2 mg

100%

Thiamine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.2021563342318 mg of Vitamin B1 per 500 calories, which is 100% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.37 mg

105%

Riboflavin

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.3706199460916 mg of Vitamin B2 per 500 calories, which is 105% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B316 mg

101%

Niacin, nicotinic acid, niacinamide

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 16.129380053908 mg of Vitamin B3 per 500 calories, which is 101% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.91 mg

18%

Pantothenic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.90970350404313 mg of Vitamin B5 per 500 calories, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.6 mg

124%

Pyridoxine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.6132075471698 mg of Vitamin B6 per 500 calories, which is 124% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9322 μg

80.5%

Folates and Folic Acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 322.10242587601 μg of Vitamin B9 per 500 calories, which is 80.5% 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 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 C1.08 mg

1.2%

Ascorbic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.078167115903 mg of Vitamin C per 500 calories, which is 1.2% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.74 mg

4.94%

Tocopherols and Tocotrienols

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.74123989218329 mg of Vitamin E per 500 calories, which is 4.94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.7 μg

2.25%

Phytomenadione or phylloquinone

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.6954177897574 μg of Vitamin K per 500 calories, which is 2.25% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium400 mg

40%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 400.26954177898 mg of Calcium per 500 calories, which is 40% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54.5%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.49056603773585 mg of Copper per 500 calories, which is 54.5% 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

Iron14.4 mg

180%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 14.420485175202 mg of Iron per 500 calories, which is 180% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium124 mg

29.5%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 123.98921832884 mg of Magnesium per 500 calories, which is 29.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3 mg

130%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.9973045822102 mg of Manganese per 500 calories, which is 130% 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

Phosphorus399 mg

57%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 398.9218328841 mg of Phosphorus per 500 calories, which is 57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium504 mg

15%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 504.04312668464 mg of Potassium per 500 calories, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium22 μg

40%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 22.102425876011 μg of Selenium per 500 calories, which is 40% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium695 mg

46.4%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 695.41778975741 mg of Sodium per 500 calories, which is 46.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.6 mg

23.8%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.6145552560647 mg of Zinc per 500 calories, which is 23.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water11.3 g

0.3%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 11.253369272237 g of Water per 500 calories, which is 0.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

500 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has outstanding amounts 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 500 calories of product has trace amounts of Vitamin C and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

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

Macronutrients in 500 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

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

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

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Food Info

Nutrients in 500 calories of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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