Nutrients in 7 ounces of Prepared Fortified Instant Oats

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved), also known as instant oatmeal.

cooked

Macros Ratio

Protein Fat Carbs

14%

18%

68%

7 oz ▼

Macro Nutrients

Prepared Fortified Instant Oats

Energy135 kcal

4.65%

Prepared Fortified Instant Oats have 134.94362 kcal of Energy per 7 ounces, which is 4.65% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.7 g

2.8%

Prepared Fortified Instant Oats have 2.6988724 g of Fat per 7 ounces, which is 2.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.45 g

1.4%

Prepared Fortified Instant Oats have 0.44848909 g of Saturated Fat per 7 ounces, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.024 g

1.5%

Prepared Fortified Instant Oats have 0.02381358 g of Omega 3 per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.82 g

4.8%

Prepared Fortified Instant Oats have 0.815615115 g of Omega 6 per 7 ounces, which is 4.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate23 g

18%

Prepared Fortified Instant Oats have 23.15870655 g of Carbohydrate per 7 ounces, which is 18% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.91 g

1.26%

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

Prepared Fortified Instant Oats have 0.9128539 g of Sugars per 7 ounces, which is 1.26% 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 7 ounces, 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 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.58 g

Prepared Fortified Instant Oats have 0.57549485 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.37 g

8.88%

Prepared Fortified Instant Oats have 3.3735905 g of Fiber per 7 ounces, which is 8.88% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.7 g

8.4%

Prepared Fortified Instant Oats have 4.70318205 g of Protein per 7 ounces, which is 8.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prepared Fortified Instant Oats

Vitamin A258 μg

28.7%

RAE, retinol activity equivalents

Prepared Fortified Instant Oats have 257.98045 μg of Vitamin A per 7 ounces, which is 28.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg

43%

Thiamine

Prepared Fortified Instant Oats have 0.5159609 mg of Vitamin B1 per 7 ounces, which is 43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg

33%

Riboflavin

Prepared Fortified Instant Oats have 0.426659975 mg of Vitamin B2 per 7 ounces, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36 mg

37.5%

Niacin, nicotinic acid, niacinamide

Prepared Fortified Instant Oats have 6.003006625 mg of Vitamin B3 per 7 ounces, which is 37.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.63 mg

12.6%

Pantothenic acid

Prepared Fortified Instant Oats have 0.629075405 mg of Vitamin B5 per 7 ounces, which is 12.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.58 mg

44.3%

Pyridoxine

Prepared Fortified Instant Oats have 0.57549485 mg of Vitamin B6 per 7 ounces, which is 44.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B987.3 μg

22%

Folates and Folic Acid

Prepared Fortified Instant Oats have 87.31646 μg of Vitamin B9 per 7 ounces, which is 22% 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 7 ounces, 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 7 ounces, 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.14 mg

0.93%

Tocopherols and Tocotrienols

Prepared Fortified Instant Oats have 0.13891255 mg of Vitamin E per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.79 μg

0.66%

Phytomenadione or phylloquinone

Prepared Fortified Instant Oats have 0.793786 μg of Vitamin K per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Prepared Fortified Instant Oats

Calcium159 mg

16%

Prepared Fortified Instant Oats have 158.7572 mg of Calcium per 7 ounces, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14.6%

Prepared Fortified Instant Oats have 0.13097469 mg of Copper per 7 ounces, which is 14.6% 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

Iron12 mg

148%

Prepared Fortified Instant Oats have 11.8274114 mg of Iron per 7 ounces, which is 148% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium51.6 mg

12.3%

Prepared Fortified Instant Oats have 51.59609 mg of Magnesium per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.1 mg

48%

Prepared Fortified Instant Oats have 1.10733147 mg of Manganese per 7 ounces, which is 48% 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

Phosphorus153 mg

22%

Prepared Fortified Instant Oats have 152.803805 mg of Phosphorus per 7 ounces, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium121 mg

3.56%

Prepared Fortified Instant Oats have 121.052365 mg of Potassium per 7 ounces, which is 3.56% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.92 μg

18%

Prepared Fortified Instant Oats have 9.922325 μg of Selenium per 7 ounces, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium97 mg

6.5%

Prepared Fortified Instant Oats have 97.238785 mg of Sodium per 7 ounces, which is 6.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.23 mg

11%

Prepared Fortified Instant Oats have 1.2303683 mg of Zinc per 7 ounces, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water167 g

4.5%

Prepared Fortified Instant Oats have 166.75459395 g of Water per 7 ounces, which is 4.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Prepared Fortified Instant Oats:

7 ounces of Prepared Fortified Instant Oats is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B5.
While 7 ounces of product has trace amounts of Vitamin E, it has no Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 7 ounces of Prepared Fortified Instant Oats:

7 ounces of Prepared Fortified Instant Oats has outstanding amounts of Iron.
It is an excellent source of Manganese and Phosphorus.
It also has a good amount of Calcium, Copper, Magnesium, Selenium and Zinc.
This meal has some Potassium and Sodium.

Macronutrients in 7 ounces of Prepared Fortified Instant Oats:

7 ounces of Prepared Fortified Instant Oats has a good amount of Carbohydrate, Fiber and Protein.
It has some Fat and Omega 6.
While 7 ounces of product has trace amounts of Saturated Fat, Omega 3 and Sugars, it has no Fructose, Glucose and Sucrose.

Compare Prepared Fortified Instant Oats with:

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Food Info

Nutrients in 7 ounces of Prepared Fortified Instant Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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