Nutrients in 300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry

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

Weight per 300 Calories

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

81.3g

Cereals, oats, instant, fortified, with cinnamon and spice, dry has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

11%

79%

300 kcal ▼

Macro Nutrients

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

Energy300 kcal

10.3%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.93 g

4.06%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 3.9349593495935 g of Fat per 300 calories, which is 4.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.62 g

1.95%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.62439024390244 g of Saturated Fat per 300 calories, which is 1.95% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.046 g

2.85%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.045528455284553 g of Omega 3 per 300 calories, which is 2.85% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.33 g

7.82%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.330081300813 g of Omega 6 per 300 calories, which is 7.82% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate62 g

47.6%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 61.853658536585 g of Carbohydrate per 300 calories, which is 47.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars20.6 g

28.4%

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 20.593495934959 g of Sugars per 300 calories, which is 28.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.19 g

0.26%

≤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 0.1869918699187 g of Fructose per 300 calories, which is 0.26% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.24 g

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.24390243902439 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose20 g

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 19.918699186992 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.5 g

17%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 6.5040650406504 g of Fiber per 300 calories, which is 17% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.75 g

14%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 7.7479674796748 g of Protein per 300 calories, which is 14% 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 A358 μg

39.7%

RAE, retinol activity equivalents

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 357.72357723577 μg of Vitamin A per 300 calories, which is 39.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.61 mg

50.7%

Thiamine

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.60813008130081 mg of Vitamin B1 per 300 calories, which is 50.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.61 mg

47%

Riboflavin

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.60894308943089 mg of Vitamin B2 per 300 calories, which is 47% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.4 mg

46.3%

Niacin, nicotinic acid, niacinamide

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 7.4040650406504 mg of Vitamin B3 per 300 calories, which is 46.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.72 mg

14.4%

Pantothenic acid

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.71788617886179 mg of Vitamin B5 per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.72 mg

55%

Pyridoxine

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.71707317073171 mg of Vitamin B6 per 300 calories, which is 55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9155 μg

39%

Folates and Folic Acid

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 155.28455284553 μg of Vitamin B9 per 300 calories, which is 39% 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 300 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

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0 mg of Vitamin C per 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.41 mg

2.7%

Tocopherols and Tocotrienols

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.40650406504065 mg of Vitamin E per 300 calories, which is 2.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.54 μg

1.3%

Phytomenadione or phylloquinone

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.5447154471545 μg of Vitamin K per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium190 mg

19%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 190.24390243902 mg of Calcium per 300 calories, which is 19% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.25 mg

27.3%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.24552845528455 mg of Copper per 300 calories, which is 27.3% 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

Iron6.88 mg

86%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 6.8780487804878 mg of Iron per 300 calories, which is 86% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium74.8 mg

18%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 74.79674796748 mg of Magnesium per 300 calories, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.1 mg

91%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 2.0975609756098 mg of Manganese per 300 calories, which is 91% 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

Phosphorus262 mg

37.4%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 261.78861788618 mg of Phosphorus per 300 calories, which is 37.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium231 mg

6.8%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 230.89430894309 mg of Potassium per 300 calories, which is 6.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.2 μg

9.46%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 5.2032520325203 μg of Selenium per 300 calories, which is 9.46% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium353 mg

23.5%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 352.84552845528 mg of Sodium per 300 calories, which is 23.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.86 mg

17%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.8617886178862 mg of Zinc per 300 calories, which is 17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.63 g

0.15%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 5.6260162601626 g of Water per 300 calories, which is 0.15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B5.
It also has some Vitamin E.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry has outstanding amounts of Iron and Manganese.
It is an excellent source of Copper, Phosphorus and Sodium.
It also has a good amount of Calcium, Magnesium, Selenium and Zinc.
This meal has some Potassium.

Macronutrients in 300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry is an excellent source of Carbohydrate and Sugars.
It has a good amount of Omega 6, Fiber and Protein.
It also has some Fat and Omega 3.
While 300 calories of product has trace amounts of Saturated Fat, it has no Fructose, Glucose and Sucrose.

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

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Food Info

Nutrients in 300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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