Nutrients in 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

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

Macros Ratio

Protein Fat Carbs

16%

75%

5 oz ▼

Macro Nutrients

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

Energy526 kcal

18%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 525.883225 kcal of Energy per 5 ounces, which is 18% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.9 g

10%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 9.8939755 g of Fat per 5 ounces, which is 10% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.5 g

4.74%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.51669825 g of Saturated Fat per 5 ounces, which is 4.74% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.65 g

40.4%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.6463686 g of Omega 3 per 5 ounces, which is 40.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.94 g

23.2%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.944832925 g of Omega 6 per 5 ounces, which is 23.2% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate103 g

79%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 102.63936475 g of Carbohydrate per 5 ounces, which is 79% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars43.7 g

60.3%

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 43.72910375 g of Sugars per 5 ounces, which is 60.3% 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

Fiber9.8 g

25.7%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 9.7805775 g of Fiber per 5 ounces, which is 25.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.5 g

22.3%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 12.5021295 g of Protein per 5 ounces, which is 22.3% 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 B11.26 mg

105%

Thiamine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.2643877 mg of Vitamin B1 per 5 ounces, which is 105% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.44 mg

111%

Riboflavin

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.441572075 mg of Vitamin B2 per 5 ounces, which is 111% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317 mg

106%

Niacin, nicotinic acid, niacinamide

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 16.9643408 mg of Vitamin B3 per 5 ounces, which is 106% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.96 mg

19%

Pantothenic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.956795625 mg of Vitamin B5 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.7 mg

131%

Pyridoxine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.696717575 mg of Vitamin B6 per 5 ounces, which is 131% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9339 μg

84.7%

Folates and Folic Acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 338.776525 μg of Vitamin B9 per 5 ounces, which is 84.7% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.13 mg

1.26%

Ascorbic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.13398 mg of Vitamin C per 5 ounces, which is 1.26% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.78 mg

5.2%

Tocopherols and Tocotrienols

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.77961125 mg of Vitamin E per 5 ounces, which is 5.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.83 μg

2.36%

Phytomenadione or phylloquinone

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.83495 μg of Vitamin K per 5 ounces, which is 2.36% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium421 mg

42%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 420.990075 mg of Calcium per 5 ounces, which is 42% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.3%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.5159609 mg of Copper per 5 ounces, which is 57.3% 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

Iron15 mg

190%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 15.1669825 mg of Iron per 5 ounces, which is 190% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium130 mg

31%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 130.4077 mg of Magnesium per 5 ounces, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.15 mg

137%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.1524644 mg of Manganese per 5 ounces, which is 137% 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

Phosphorus420 mg

60%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 419.5726 mg of Phosphorus per 5 ounces, which is 60% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium530 mg

15.6%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 530.13565 mg of Potassium per 5 ounces, which is 15.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium23.2 μg

42.3%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 23.24659 μg of Selenium per 5 ounces, which is 42.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium731 mg

48.8%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 731.4171 mg of Sodium per 5 ounces, which is 48.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.75 mg

25%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.7499015 mg of Zinc per 5 ounces, which is 25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water12 g

0.32%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 11.83591625 g of Water per 5 ounces, which is 0.32% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

5 ounces 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 5 ounces of product has trace amounts of Vitamin C and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

5 ounces 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 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

5 ounces 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.

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Food Info

Nutrients in 5 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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