Nutrients in 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry

Cereals, oats, instant, fortified, with cinnamon and spice, dry, also known as oatmeal.

Macros Ratio

Protein Fat Carbs

10%

11%

79%

14 oz ▼

Macro Nutrients

Cereals, oats, instant, fortified, with cinnamon and spice, dry

Energy1465 kcal

50.5%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1464.53517 kcal of Energy per 14 ounces, which is 50.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat19.2 g

20%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 19.2096212 g of Fat per 14 ounces, which is 20% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.05 g

9.53%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 3.04813824 g of Saturated Fat per 14 ounces, which is 9.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

14%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.22226008 g of Omega 3 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 66.5 g

38%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 6.49316948 g of Omega 6 per 14 ounces, which is 38% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate302 g

232%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 301.9561944 g of Carbohydrate per 14 ounces, which is 232% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars101 g

139%

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

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 100.5329969 g of Sugars per 14 ounces, which is 139% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.91 g

1.26%

≤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]

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.9128539 g of Fructose per 14 ounces, which is 1.26% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.2 g

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.190679 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose97 g

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 97.238785 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber31.8 g

83.6%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 31.75144 g of Fiber per 14 ounces, which is 83.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein38 g

67.5%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 37.8239029 g of Protein per 14 ounces, which is 67.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cereals, oats, instant, fortified, with cinnamon and spice, dry

Vitamin A1746 μg

194%

RAE, retinol activity equivalents

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1746.3292 μg of Vitamin A per 14 ounces, which is 194% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.97 mg

247%

Thiamine

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 2.96875964 mg of Vitamin B1 per 14 ounces, which is 247% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.97 mg

229%

Riboflavin

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 2.97272857 mg of Vitamin B2 per 14 ounces, which is 229% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B336 mg

226%

Niacin, nicotinic acid, niacinamide

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 36.14504551 mg of Vitamin B3 per 14 ounces, which is 226% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.5 mg

70%

Pantothenic acid

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 3.50456519 mg of Vitamin B5 per 14 ounces, which is 70% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.5 mg

269%

Pyridoxine

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 3.50059626 mg of Vitamin B6 per 14 ounces, which is 269% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9758 μg

190%

Folates and Folic Acid

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 758.06563 μg of Vitamin B9 per 14 ounces, which is 190% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0 μg of Vitamin B12 per 14 ounces, 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

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2 mg

13.2%

Tocopherols and Tocotrienols

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.984465 mg of Vitamin E per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.54 μg

6.3%

Phytomenadione or phylloquinone

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 7.540967 μg of Vitamin K per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cereals, oats, instant, fortified, with cinnamon and spice, dry

Calcium929 mg

93%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 928.72962 mg of Calcium per 14 ounces, which is 93% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.2 mg

133%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.19861686 mg of Copper per 14 ounces, which is 133% 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

Iron33.6 mg

420%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 33.5771478 mg of Iron per 14 ounces, which is 420% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium365 mg

87%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 365.14156 mg of Magnesium per 14 ounces, which is 87% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese10.2 mg

445%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 10.2398394 mg of Manganese per 14 ounces, which is 445% 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

Phosphorus1278 mg

183%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1277.99546 mg of Phosphorus per 14 ounces, which is 183% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1127 mg

33%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1127.17612 mg of Potassium per 14 ounces, which is 33% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium25.4 μg

46%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 25.401152 μg of Selenium per 14 ounces, which is 46% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1723 mg

115%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1722.51562 mg of Sodium per 14 ounces, which is 115% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc9.1 mg

82.6%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 9.0888497 mg of Zinc per 14 ounces, which is 82.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water27.5 g

0.74%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 27.4649956 g of Water per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry has outstanding amounts of Vitamin A, 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.
It has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Sodium and Zinc.
It is an excellent source of Potassium and Selenium.

Macronutrients in 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry has outstanding amounts of Carbohydrate, Sugars and Fiber.
It is an excellent source of Omega 6 and Protein.
It also has a good amount of Fat, Saturated Fat and Omega 3.
While 14 ounces of product has trace amounts of Fructose, it has no Glucose and Sucrose.

Compare Cereals, oats, instant, fortified, with cinnamon and spice, dry with:

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Food Info

Nutrients in 14 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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