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Nutrients in 100 calories of Prepared Fortified Instant Oats

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

Weight per 100 Calories

Prepared Fortified Instant Oats
147g

Prepared Fortified Instant Oats has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
14%
18%
68%
100 kcal ▼

Macro Nutrients

Prepared Fortified Instant Oats
Energy100 kcal
3.45%
Prepared 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
Fat2 g
2.06%
Prepared Fortified Instant Oats have 2 g of Fat per 100 calories, which is 2.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.33 g
1.04%
Prepared Fortified Instant Oats have 0.33235294117647 g of Saturated Fat per 100 calories, which is 1.04% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.018 g
1.1%
Prepared Fortified Instant Oats have 0.017647058823529 g of Omega 3 per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.6 g
3.56%
Prepared Fortified Instant Oats have 0.60441176470588 g of Omega 6 per 100 calories, which is 3.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Prepared 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
Carbohydrate17 g
13.2%
Prepared Fortified Instant Oats have 17.161764705882 g of Carbohydrate per 100 calories, which is 13.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.68 g
0.93%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Prepared Fortified Instant Oats have 0.67647058823529 g of Sugars per 100 calories, which is 0.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0 g
0%
≤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 calories, 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 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.43 g
%
Prepared Fortified Instant Oats have 0.42647058823529 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber2.5 g
6.58%
Prepared Fortified Instant Oats have 2.5 g of Fiber per 100 calories, which is 6.58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.5 g
6.22%
Prepared Fortified Instant Oats have 3.4852941176471 g of Protein per 100 calories, which is 6.22% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prepared Fortified Instant Oats
Vitamin A191 μg
21.2%
RAE, retinol activity equivalents
Prepared Fortified Instant Oats have 191.17647058824 μg of Vitamin A per 100 calories, which is 21.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.38 mg
32%
Thiamine
Prepared Fortified Instant Oats have 0.38235294117647 mg of Vitamin B1 per 100 calories, which is 32% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg
24.3%
Riboflavin
Prepared Fortified Instant Oats have 0.31617647058824 mg of Vitamin B2 per 100 calories, which is 24.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.45 mg
28%
Niacin, nicotinic acid, niacinamide
Prepared Fortified Instant Oats have 4.4485294117647 mg of Vitamin B3 per 100 calories, which is 28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.47 mg
9.32%
Pantothenic acid
Prepared Fortified Instant Oats have 0.46617647058824 mg of Vitamin B5 per 100 calories, which is 9.32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg
33%
Pyridoxine
Prepared Fortified Instant Oats have 0.42647058823529 mg of Vitamin B6 per 100 calories, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B964.7 μg
16%
Folates and Folic Acid
Prepared Fortified Instant Oats have 64.705882352941 μg of Vitamin B9 per 100 calories, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Prepared 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
0%
Ascorbic acid
Prepared 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
0%
Calciferol, cholecalciferol, ergocalciferol
Prepared 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 E0.1 mg
0.69%
Tocopherols and Tocotrienols
Prepared Fortified Instant Oats have 0.10294117647059 mg of Vitamin E per 100 calories, which is 0.69% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K0.59 μg
0.49%
Phytomenadione or phylloquinone
Prepared Fortified Instant Oats have 0.58823529411765 μg of Vitamin K per 100 calories, which is 0.49% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Prepared Fortified Instant Oats
Calcium118 mg
11.8%
Prepared Fortified Instant Oats have 117.64705882353 mg of Calcium per 100 calories, which is 11.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.097 mg
10.8%
Prepared Fortified Instant Oats have 0.097058823529412 mg of Copper per 100 calories, which is 10.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron8.76 mg
110%
Prepared Fortified Instant Oats have 8.7647058823529 mg of Iron per 100 calories, which is 110% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium38.2 mg
9.1%
Prepared Fortified Instant Oats have 38.235294117647 mg of Magnesium per 100 calories, which is 9.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.82 mg
35.7%
Prepared Fortified Instant Oats have 0.82058823529412 mg of Manganese per 100 calories, which is 35.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus113 mg
16%
Prepared Fortified Instant Oats have 113.23529411765 mg of Phosphorus per 100 calories, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium89.7 mg
2.64%
Prepared Fortified Instant Oats have 89.705882352941 mg of Potassium per 100 calories, which is 2.64% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7.35 μg
13.4%
Prepared Fortified Instant Oats have 7.3529411764706 μg of Selenium per 100 calories, which is 13.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium72 mg
4.8%
Prepared Fortified Instant Oats have 72.058823529412 mg of Sodium per 100 calories, which is 4.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.91 mg
8.3%
Prepared Fortified Instant Oats have 0.91176470588235 mg of Zinc per 100 calories, which is 8.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water124 g
3.34%
Prepared Fortified Instant Oats have 123.57352941176 g of Water per 100 calories, which is 3.34% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Prepared Fortified Instant Oats:
Minerals in 100 calories of Prepared Fortified Instant Oats:
Macronutrients in 100 calories of Prepared Fortified Instant Oats:



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