Nutrients in 7 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%

7 oz ▼

Macro Nutrients

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

Energy732 kcal

25.3%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 732.267585 kcal of Energy per 7 ounces, which is 25.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.6 g

9.9%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 9.6048106 g of Fat per 7 ounces, which is 9.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.52 g

4.76%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.52406912 g of Saturated Fat per 7 ounces, which is 4.76% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.95%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.11113004 g of Omega 3 per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.25 g

19%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 3.24658474 g of Omega 6 per 7 ounces, which is 19% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate151 g

116%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 150.9780972 g of Carbohydrate per 7 ounces, which is 116% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars50.3 g

69.3%

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 50.26649845 g of Sugars per 7 ounces, which is 69.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.46 g

0.63%

≤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 0.45642695 g of Fructose per 7 ounces, which is 0.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.6 g

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.5953395 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose48.6 g

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 48.6193925 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber16 g

41.8%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 15.87572 g of Fiber per 7 ounces, which is 41.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19 g

33.8%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 18.91195145 g of Protein per 7 ounces, which is 33.8% 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 A873 μg

97%

RAE, retinol activity equivalents

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 873.1646 μg of Vitamin A per 7 ounces, which is 97% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.5 mg

124%

Thiamine

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.48437982 mg of Vitamin B1 per 7 ounces, which is 124% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.5 mg

114%

Riboflavin

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.486364285 mg of Vitamin B2 per 7 ounces, which is 114% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B318 mg

113%

Niacin, nicotinic acid, niacinamide

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 18.072522755 mg of Vitamin B3 per 7 ounces, which is 113% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.75 mg

35%

Pantothenic acid

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.752282595 mg of Vitamin B5 per 7 ounces, which is 35% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.75 mg

135%

Pyridoxine

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 1.75029813 mg of Vitamin B6 per 7 ounces, which is 135% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9379 μg

95%

Folates and Folic Acid

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 379.032815 μg of Vitamin B9 per 7 ounces, which is 95% 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 7 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 7 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.99 mg

6.6%

Tocopherols and Tocotrienols

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.9922325 mg of Vitamin E per 7 ounces, which is 6.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.77 μg

3.14%

Phytomenadione or phylloquinone

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 3.7704835 μg of Vitamin K per 7 ounces, which is 3.14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium464 mg

46.4%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 464.36481 mg of Calcium per 7 ounces, which is 46.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.6 mg

66.6%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 0.59930843 mg of Copper per 7 ounces, which is 66.6% 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

Iron16.8 mg

210%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 16.7885739 mg of Iron per 7 ounces, which is 210% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium183 mg

43.5%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 182.57078 mg of Magnesium per 7 ounces, which is 43.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.1 mg

223%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 5.1199197 mg of Manganese per 7 ounces, which is 223% 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

Phosphorus639 mg

91%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 638.99773 mg of Phosphorus per 7 ounces, which is 91% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium564 mg

16.6%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 563.58806 mg of Potassium per 7 ounces, which is 16.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12.7 μg

23%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 12.700576 μg of Selenium per 7 ounces, which is 23% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium861 mg

57.4%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 861.25781 mg of Sodium per 7 ounces, which is 57.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.54 mg

41.3%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 4.54442485 mg of Zinc per 7 ounces, which is 41.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water13.7 g

0.37%

Cereals, oats, instant, fortified, with cinnamon and spice, dry have 13.7324978 g of Water per 7 ounces, which is 0.37% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

7 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 some Vitamin E and Vitamin K.
It has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

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

Macronutrients in 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry:

7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry has outstanding amounts of Carbohydrate.
It is an excellent source of Sugars, Fiber and Protein.
It also has a good amount of Fat and Omega 6.
This meal has some 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 7 ounces of Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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