Nutrients in 100 calories of Fortified Instant Oats

Dry Plain Fortified Instant Oats, also known as instant oatmeal, Quaker original flavor.

dried whole

Weight per 100 Calories

Fortified Instant Oats

27.6g

Dry Plain Fortified Instant Oats has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

16%

72%

100 kcal ▼

Macro Nutrients

Fortified Instant Oats

Energy100 kcal

3.45%

Dry Plain Fortified Instant Oats have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.9 g

1.97%

Dry Plain Fortified Instant Oats have 1.9060773480663 g of Fat per 100 calories, which is 1.97% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.37 g

1.16%

Dry Plain Fortified Instant Oats have 0.37182320441989 g of Saturated Fat per 100 calories, which is 1.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.02 g

1.24%

Dry Plain Fortified Instant Oats have 0.019889502762431 g of Omega 3 per 100 calories, which is 1.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.68 g

3.98%

Dry Plain Fortified Instant Oats have 0.67624309392265 g of Omega 6 per 100 calories, which is 3.98% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry Plain Fortified Instant Oats have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19.2 g

14.8%

Dry Plain Fortified Instant Oats have 19.204419889503 g of Carbohydrate per 100 calories, which is 14.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.41 g

0.57%

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

Dry Plain Fortified Instant Oats have 0.41436464088398 g of Sugars per 100 calories, which is 0.57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.028 g

0.038%

≤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]

Dry Plain Fortified Instant Oats have 0.027624309392265 g of Fructose per 100 calories, which is 0.038% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.028 g

Dry Plain Fortified Instant Oats have 0.027624309392265 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.28 g

Dry Plain Fortified Instant Oats have 0.27624309392265 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.76 g

7.27%

Dry Plain Fortified Instant Oats have 2.7624309392265 g of Fiber per 100 calories, which is 7.27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.3 g

5.9%

Dry Plain Fortified Instant Oats have 3.292817679558 g of Protein per 100 calories, which is 5.9% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Fortified Instant Oats

Vitamin A213 μg

23.7%

RAE, retinol activity equivalents

Dry Plain Fortified Instant Oats have 213.25966850829 μg of Vitamin A per 100 calories, which is 23.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg

10.2%

Thiamine

Dry Plain Fortified Instant Oats have 0.12292817679558 mg of Vitamin B1 per 100 calories, which is 10.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.014 mg

1.06%

Riboflavin

Dry Plain Fortified Instant Oats have 0.013812154696133 mg of Vitamin B2 per 100 calories, which is 1.06% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.29 mg

1.8%

Niacin, nicotinic acid, niacinamide

Dry Plain Fortified Instant Oats have 0.28591160220994 mg of Vitamin B3 per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.33 mg

6.63%

Pantothenic acid

Dry Plain Fortified Instant Oats have 0.33149171270718 mg of Vitamin B5 per 100 calories, which is 6.63% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.022 mg

1.7%

Pyridoxine

Dry Plain Fortified Instant Oats have 0.022099447513812 mg of Vitamin B6 per 100 calories, which is 1.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B98.84 μg

2.2%

Folates and Folic Acid

Dry Plain Fortified Instant Oats have 8.8397790055249 μg of Vitamin B9 per 100 calories, which is 2.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry Plain Fortified Instant Oats have 0 μg of Vitamin B12 per 100 calories, 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

Dry Plain Fortified Instant Oats have 0 mg of Vitamin C per 100 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry Plain Fortified Instant Oats have 0 IU of Vitamin D per 100 calories, 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

0.94%

Tocopherols and Tocotrienols

Dry Plain Fortified Instant Oats have 0.14088397790055 mg of Vitamin E per 100 calories, which is 0.94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.52 μg

0.44%

Phytomenadione or phylloquinone

Dry Plain Fortified Instant Oats have 0.52486187845304 μg of Vitamin K per 100 calories, which is 0.44% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Fortified Instant Oats

Calcium97 mg

9.7%

Dry Plain Fortified Instant Oats have 96.961325966851 mg of Calcium per 100 calories, which is 9.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.099 mg

11%

Dry Plain Fortified Instant Oats have 0.099447513812155 mg of Copper per 100 calories, which is 11% 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

Iron6.83 mg

85.4%

Dry Plain Fortified Instant Oats have 6.828729281768 mg of Iron per 100 calories, which is 85.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium35.4 mg

8.4%

Dry Plain Fortified Instant Oats have 35.359116022099 mg of Magnesium per 100 calories, which is 8.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.94 mg

40.7%

Dry Plain Fortified Instant Oats have 0.93508287292818 mg of Manganese per 100 calories, which is 40.7% 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

Phosphorus117 mg

16.7%

Dry Plain Fortified Instant Oats have 116.85082872928 mg of Phosphorus per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium101 mg

2.97%

Dry Plain Fortified Instant Oats have 101.10497237569 mg of Potassium per 100 calories, which is 2.97% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.4 μg

11.7%

Dry Plain Fortified Instant Oats have 6.4088397790055 μg of Selenium per 100 calories, which is 11.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium60.8 mg

4.05%

Dry Plain Fortified Instant Oats have 60.773480662983 mg of Sodium per 100 calories, which is 4.05% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.69 mg

6.3%

Dry Plain Fortified Instant Oats have 0.69337016574586 mg of Zinc per 100 calories, which is 6.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.46 g

0.067%

Dry Plain Fortified Instant Oats have 2.4640883977901 g of Water per 100 calories, which is 0.067% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Dry Plain Fortified Instant Oats:

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

Minerals in 100 calories of Dry Plain Fortified Instant Oats:

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

Macronutrients in 100 calories of Dry Plain Fortified Instant Oats:

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

Compare Dry Plain Fortified Instant Oats with:

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Food Info

Nutrients in 100 calories of Fortified Instant Oats

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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