Nutrients in 7 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%

7 oz ▼

Macro Nutrients

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

Energy736 kcal

25.4%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 736.236515 kcal of Energy per 7 ounces, which is 25.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat14 g

14.3%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 13.8515657 g of Fat per 7 ounces, which is 14.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.12 g

6.64%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.12337755 g of Saturated Fat per 7 ounces, which is 6.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.9 g

56.6%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.90491604 g of Omega 3 per 7 ounces, which is 56.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.52 g

32.5%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 5.522766095 g of Omega 6 per 7 ounces, which is 32.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate144 g

111%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 143.69511065 g of Carbohydrate per 7 ounces, which is 111% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars61.2 g

84.4%

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 61.22074525 g of Sugars per 7 ounces, which is 84.4% 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

Fiber13.7 g

36%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 13.6928085 g of Fiber per 7 ounces, which is 36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.5 g

31.3%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 17.5029813 g of Protein per 7 ounces, which is 31.3% 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 B11.77 mg

148%

Thiamine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.77014278 mg of Vitamin B1 per 7 ounces, which is 148% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22 mg

155%

Riboflavin

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.018200905 mg of Vitamin B2 per 7 ounces, which is 155% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B323.8 mg

148%

Niacin, nicotinic acid, niacinamide

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 23.75007712 mg of Vitamin B3 per 7 ounces, which is 148% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.34 mg

26.8%

Pantothenic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.339513875 mg of Vitamin B5 per 7 ounces, which is 26.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.38 mg

183%

Pyridoxine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.375404605 mg of Vitamin B6 per 7 ounces, which is 183% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9474 μg

119%

Folates and Folic Acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 474.287135 μg of Vitamin B9 per 7 ounces, which is 119% 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 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 C1.6 mg

1.76%

Ascorbic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.587572 mg of Vitamin C per 7 ounces, which is 1.76% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.1 mg

7.28%

Tocopherols and Tocotrienols

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.09145575 mg of Vitamin E per 7 ounces, which is 7.28% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.97 μg

3.3%

Phytomenadione or phylloquinone

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.96893 μg of Vitamin K per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium589 mg

59%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 589.386105 mg of Calcium per 7 ounces, which is 59% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.72 mg

80.3%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.72234526 mg of Copper per 7 ounces, which is 80.3% 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

Iron21.2 mg

265%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 21.2337755 mg of Iron per 7 ounces, which is 265% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium183 mg

43.5%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 182.57078 mg of Magnesium per 7 ounces, which is 43.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.4 mg

192%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 4.41345016 mg of Manganese per 7 ounces, which is 192% 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

Phosphorus587 mg

84%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 587.40164 mg of Phosphorus per 7 ounces, which is 84% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium742 mg

22%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 742.18991 mg of Potassium per 7 ounces, which is 22% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium32.5 μg

59%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 32.545226 μg of Selenium per 7 ounces, which is 59% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1024 mg

68.3%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1023.98394 mg of Sodium per 7 ounces, which is 68.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.85 mg

35%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 3.8498621 mg of Zinc per 7 ounces, which is 35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16.6 g

0.45%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 16.57028275 g of Water per 7 ounces, which is 0.45% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

7 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 is an excellent source of Vitamin B5.
It also has a good amount of Vitamin E.
This meal has some Vitamin K.
While 7 ounces of product has trace amounts of Vitamin C, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has outstanding amounts of Copper, Iron, Manganese and Phosphorus.
It is an excellent source of Calcium, Magnesium, Potassium, Selenium, Sodium and Zinc.

Macronutrients in 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

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

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Food Info

Nutrients in 7 ounces of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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