Nutrients in 500 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 500 Calories

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

136g

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%

500 kcal ▼

Macro Nutrients

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

Energy500 kcal

17.2%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.56 g

6.76%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 6.5582655826558 g of Fat per 500 calories, which is 6.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.04 g

3.25%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.0406504065041 g of Saturated Fat per 500 calories, which is 3.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.076 g

4.74%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.075880758807588 g of Omega 3 per 500 calories, which is 4.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.2 g

13%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 2.2168021680217 g of Omega 6 per 500 calories, which is 13% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate103 g

79.3%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 103.08943089431 g of Carbohydrate per 500 calories, which is 79.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars34.3 g

47.3%

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 34.322493224932 g of Sugars per 500 calories, which is 47.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.31 g

0.43%

≤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 0.31165311653117 g of Fructose per 500 calories, which is 0.43% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.41 g

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.40650406504065 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose33 g

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 33.19783197832 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber11 g

28.5%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 10.840108401084 g of Fiber per 500 calories, which is 28.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 12.913279132791 g of Protein per 500 calories, which is 23% 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 A596 μg

66.2%

RAE, retinol activity equivalents

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 596.20596205962 μg of Vitamin A per 500 calories, which is 66.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11 mg

84.5%

Thiamine

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.0135501355014 mg of Vitamin B1 per 500 calories, which is 84.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21 mg

78%

Riboflavin

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.0149051490515 mg of Vitamin B2 per 500 calories, which is 78% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312.3 mg

77%

Niacin, nicotinic acid, niacinamide

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 12.340108401084 mg of Vitamin B3 per 500 calories, which is 77% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.1964769647696 mg of Vitamin B5 per 500 calories, which is 24% 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, oats, instant, fortified, with cinnamon and spice, dry have 1.1951219512195 mg of Vitamin B6 per 500 calories, 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 B9259 μg

64.7%

Folates and Folic Acid

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 258.80758807588 μg of Vitamin B9 per 500 calories, which is 64.7% 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 500 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 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.68 mg

4.5%

Tocopherols and Tocotrienols

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.67750677506775 mg of Vitamin E per 500 calories, which is 4.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.57 μg

2.15%

Phytomenadione or phylloquinone

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 2.5745257452575 μg of Vitamin K per 500 calories, which is 2.15% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium317 mg

31.7%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 317.07317073171 mg of Calcium per 500 calories, which is 31.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.41 mg

45.5%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.40921409214092 mg of Copper per 500 calories, which is 45.5% 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

Iron11.5 mg

143%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 11.463414634146 mg of Iron per 500 calories, which is 143% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium125 mg

29.7%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 124.66124661247 mg of Magnesium per 500 calories, which is 29.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.5 mg

152%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 3.4959349593496 mg of Manganese per 500 calories, which is 152% 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

Phosphorus436 mg

62.3%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 436.31436314363 mg of Phosphorus per 500 calories, which is 62.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium385 mg

11.3%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 384.82384823848 mg of Potassium per 500 calories, which is 11.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.67 μg

15.8%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 8.6720867208672 μg of Selenium per 500 calories, which is 15.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium588 mg

39.2%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 588.07588075881 mg of Sodium per 500 calories, which is 39.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.1 mg

28.2%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 3.1029810298103 mg of Zinc per 500 calories, which is 28.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.38 g

0.25%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 9.3766937669377 g of Water per 500 calories, which is 0.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry has outstanding amounts of Vitamin B1 and Vitamin B6.
It is an excellent source of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
It also has some Vitamin E.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

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

Macronutrients in 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Omega 6.
It also has some Fat, Saturated Fat and Omega 3.
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 500 calories of Cereals, oats, instant, fortified, with cinnamon and spice, dry

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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