Nutrients in 100 grams 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%

100 g ▼

Macro Nutrients

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

Energy371 kcal

12.8%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 371 kcal of Energy per 100 grams, which is 12.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7 g

7.2%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 6.98 g of Fat per 100 grams, which is 7.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.07 g

3.34%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.07 g of Saturated Fat per 100 grams, which is 3.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.46 g

28.5%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.456 g of Omega 3 per 100 grams, which is 28.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.8 g

16.4%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.783 g of Omega 6 per 100 grams, which is 16.4% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate72.4 g

55.7%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 72.41 g of Carbohydrate per 100 grams, which is 55.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars31 g

42.6%

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 30.85 g of Sugars per 100 grams, which is 42.6% 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

Fiber6.9 g

18%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 6.9 g of Fiber per 100 grams, which is 18% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.8 g

15.8%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 8.82 g of Protein per 100 grams, which is 15.8% 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 B10.89 mg

74.3%

Thiamine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.892 mg of Vitamin B1 per 100 grams, which is 74.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21 mg

78.2%

Riboflavin

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.017 mg of Vitamin B2 per 100 grams, which is 78.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312 mg

74.8%

Niacin, nicotinic acid, niacinamide

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 11.968 mg of Vitamin B3 per 100 grams, which is 74.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.68 mg

13.5%

Pantothenic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.675 mg of Vitamin B5 per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.2 mg

92%

Pyridoxine

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.197 mg of Vitamin B6 per 100 grams, which is 92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9239 μg

59.8%

Folates and Folic Acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 239 μg of Vitamin B9 per 100 grams, which is 59.8% 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 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 C0.8 mg

0.89%

Ascorbic acid

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.8 mg of Vitamin C per 100 grams, which is 0.89% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.55 mg

3.67%

Tocopherols and Tocotrienols

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.55 mg of Vitamin E per 100 grams, which is 3.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2 μg

1.67%

Phytomenadione or phylloquinone

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2 μg of Vitamin K per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium297 mg

29.7%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 297 mg of Calcium per 100 grams, which is 29.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

40.4%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 0.364 mg of Copper per 100 grams, which is 40.4% 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

Iron10.7 mg

134%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 10.7 mg of Iron per 100 grams, which is 134% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium92 mg

22%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 92 mg of Magnesium per 100 grams, which is 22% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.22 mg

97%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 2.224 mg of Manganese per 100 grams, which is 97% 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

Phosphorus296 mg

42.3%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 296 mg of Phosphorus per 100 grams, which is 42.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium374 mg

11%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 374 mg of Potassium per 100 grams, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16.4 μg

30%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 16.4 μg of Selenium per 100 grams, which is 30% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium516 mg

34.4%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 516 mg of Sodium per 100 grams, which is 34.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.94 mg

17.6%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 1.94 mg of Zinc per 100 grams, which is 17.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water8.35 g

0.23%

Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have 8.35 g of Water per 100 grams, which is 0.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

100 grams of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It also has a good amount of Vitamin B5.
This meal has some Vitamin E.
While 100 grams of product has trace amounts of Vitamin C and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

100 grams 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 and Sodium.
It also has a good amount of Potassium and Zinc.

Macronutrients in 100 grams of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

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

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Food Info

Nutrients in 100 grams of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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