Nutrients in 100 grams 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%

100 g ▼

Macro Nutrients

Prepared Fortified Instant Oats

Energy68 kcal

2.34%

Prepared Fortified Instant Oats have 68 kcal of Energy per 100 grams, which is 2.34% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.36 g

1.4%

Prepared Fortified Instant Oats have 1.36 g of Fat per 100 grams, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.71%

Prepared Fortified Instant Oats have 0.226 g of Saturated Fat per 100 grams, which is 0.71% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.75%

Prepared Fortified Instant Oats have 0.012 g of Omega 3 per 100 grams, which is 0.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.41 g

2.4%

Prepared Fortified Instant Oats have 0.411 g of Omega 6 per 100 grams, which is 2.4% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate11.7 g

8.98%

Prepared Fortified Instant Oats have 11.67 g of Carbohydrate per 100 grams, which is 8.98% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.46 g

0.63%

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

Prepared Fortified Instant Oats have 0.46 g of Sugars per 100 grams, which is 0.63% 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 100 grams, 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 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.29 g

Prepared Fortified Instant Oats have 0.29 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber1.7 g

4.47%

Prepared Fortified Instant Oats have 1.7 g of Fiber per 100 grams, which is 4.47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.37 g

4.23%

Prepared Fortified Instant Oats have 2.37 g of Protein per 100 grams, which is 4.23% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prepared Fortified Instant Oats

Vitamin A130 μg

14.4%

RAE, retinol activity equivalents

Prepared Fortified Instant Oats have 130 μg of Vitamin A per 100 grams, which is 14.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.26 mg

21.7%

Thiamine

Prepared Fortified Instant Oats have 0.26 mg of Vitamin B1 per 100 grams, which is 21.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

16.5%

Riboflavin

Prepared Fortified Instant Oats have 0.215 mg of Vitamin B2 per 100 grams, which is 16.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.03 mg

19%

Niacin, nicotinic acid, niacinamide

Prepared Fortified Instant Oats have 3.025 mg of Vitamin B3 per 100 grams, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.32 mg

6.34%

Pantothenic acid

Prepared Fortified Instant Oats have 0.317 mg of Vitamin B5 per 100 grams, which is 6.34% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg

22.3%

Pyridoxine

Prepared Fortified Instant Oats have 0.29 mg of Vitamin B6 per 100 grams, which is 22.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B944 μg

11%

Folates and Folic Acid

Prepared Fortified Instant Oats have 44 μg of Vitamin B9 per 100 grams, which is 11% 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 100 grams, 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 100 grams, 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.07 mg

0.47%

Tocopherols and Tocotrienols

Prepared Fortified Instant Oats have 0.07 mg of Vitamin E per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.4 μg

0.33%

Phytomenadione or phylloquinone

Prepared Fortified Instant Oats have 0.4 μg of Vitamin K per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Prepared Fortified Instant Oats

Calcium80 mg

Prepared Fortified Instant Oats have 80 mg of Calcium per 100 grams, which is 8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.066 mg

7.33%

Prepared Fortified Instant Oats have 0.066 mg of Copper per 100 grams, which is 7.33% 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

Iron5.96 mg

74.5%

Prepared Fortified Instant Oats have 5.96 mg of Iron per 100 grams, which is 74.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium26 mg

6.2%

Prepared Fortified Instant Oats have 26 mg of Magnesium per 100 grams, which is 6.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.56 mg

24.3%

Prepared Fortified Instant Oats have 0.558 mg of Manganese per 100 grams, which is 24.3% 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

Phosphorus77 mg

11%

Prepared Fortified Instant Oats have 77 mg of Phosphorus per 100 grams, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium61 mg

1.8%

Prepared Fortified Instant Oats have 61 mg of Potassium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5 μg

9.1%

Prepared Fortified Instant Oats have 5 μg of Selenium per 100 grams, which is 9.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium49 mg

3.27%

Prepared Fortified Instant Oats have 49 mg of Sodium per 100 grams, which is 3.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.62 mg

5.64%

Prepared Fortified Instant Oats have 0.62 mg of Zinc per 100 grams, which is 5.64% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water84 g

2.27%

Prepared Fortified Instant Oats have 84.03 g of Water per 100 grams, which is 2.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Prepared Fortified Instant Oats:

100 grams of Prepared Fortified Instant Oats is an excellent source of Vitamin B1 and Vitamin B6.
It has a good amount of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B9.
It also has some Vitamin B5.
It has no Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K.

Minerals in 100 grams of Prepared Fortified Instant Oats:

100 grams of Prepared Fortified Instant Oats is an excellent source of Iron and Manganese.
It has a good amount of Calcium, Copper, Phosphorus and Selenium.
It also has some Magnesium, Sodium and Zinc.
The product has trace amounts of Potassium.

Macronutrients in 100 grams of Prepared Fortified Instant Oats:

100 grams of Prepared Fortified Instant Oats has a good amount of Carbohydrate.
It has some Omega 6, Fiber and Protein.
While 100 grams of product has trace amounts of Fat, Saturated Fat and Omega 3, it has no Sugars, 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 100 grams of Prepared Fortified Instant Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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