Nutritional Information for Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
1.000 cup, cooked , 1.000 cup, dry, yields , 1.000 oz, dry, yields , 1.000 packet, dry, yields
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup, cooked 234.0 grams |
Max calories at 12 servings. |
| Protein | 5.55 g |
9.91% |
125% |
| Total lipid (fat) | 3.18 g |
10.6% |
133% |
| Carbohydrate, by difference | 27.31 g |
9.1% |
114% |
| Energy (Calories) | 159.12 kcal |
7.96% |
100% |
| Fiber, total dietary | 3.98 g |
10.47% |
132% |
| Calcium, Ca | 187.20 mg |
18.72% |
235% |
| Iron, Fe | 13.95 mg |
174.38% |
2192% |
| Magnesium, Mg | 60.84 mg |
15.21% |
191% |
| Phosphorus, P | 180.18 mg |
25.74% |
324% |
| Potassium, K | 142.74 mg |
3.04% |
38% |
| Sodium, Na | 114.66 mg |
7.64% |
96% |
| Zinc, Zn | 1.45 mg |
13.18% |
166% |
| Manganese, Mn | 1.31 mg |
56.96% |
716% |
| Selenium, Se | 11.70 mcg |
21.27% |
267% |
| Vitamin A, IU | 1453.14 IU |
48.44% |
609% |
| Vitamin E (alpha-tocopherol) | 0.16 mg |
1.07% |
13% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 0.00 mg |
0% |
0% |
| Thiamin | 0.61 mg |
50.83% |
639% |
| Riboflavin | 0.50 mg |
38.46% |
483% |
| Niacin | 7.08 mg |
44.25% |
556% |
| Pantothenic acid | 0.74 mg |
14.8% |
186% |
| Vitamin B-6 | 0.68 mg |
52.31% |
657% |
| Folate, total | 102.96 mcg |
25.74% |
324% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 16.61 mg |
3.02% |
38% |
| Vitamin K (phylloquinone) | 0.94 mcg |
0.78% |
10% |
| Omega 6 | 0.96 g |
6.17% |
78% |
| Omega 3 | 0.03 g |
1.35% |
17% |
| Ash | 1.31 g |
|
|
| Starch | 24.27 g |
|
|
| Sucrose | 0.68 g |
|
|
| Glucose (dextrose) | 0.00 g |
|
|
| Fructose | 0.00 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 196.63 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 662.22 kJ |
|
|
| Sugars, total | 1.08 g |
|
|
| Galactose | 0.37 g |
|
|
| Copper, Cu | 0.15 mg |
|
|
| Retinol | 435.24 mcg |
|
|
| Vitamin A, RAE | 435.24 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 0.00 mcg |
|
|
| Tocopherol, beta | 0.02 mg |
|
|
| Tocopherol, gamma | 0.07 mg |
|
|
| Tocopherol, delta | 0.02 mg |
|
|
| Folic acid | 91.26 mcg |
|
|
| Folate, food | 14.04 mcg |
|
|
| Folate, DFE | 166.14 mcg_DFE |
|
|
| Tryptophan | 0.09 g |
|
|
| Threonine | 0.19 g |
|
|
| Isoleucine | 0.25 g |
|
|
| Leucine | 0.47 g |
|
|
| Lysine | 0.32 g |
|
|
| Methionine | 0.09 g |
|
|
| Cystine | 0.20 g |
|
|
| Phenylalanine | 0.30 g |
|
|
| Tyrosine | 0.20 g |
|
|
| Valine | 0.35 g |
|
|
| Arginine | 0.41 g |
|
|
| Histidine | 0.13 g |
|
|
| Alanine | 0.28 g |
|
|
| Aspartic acid | 0.64 g |
|
|
| Glutamic acid | 1.35 g |
|
|
| Glycine | 0.33 g |
|
|
| Proline | 0.24 g |
|
|
| Serine | 0.32 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total trans | 0.00 g |
|
|
| Fatty acids, total saturated | 0.62 g |
|
|
| Fatty acids, total monounsaturated | 0.87 g |
|
|
| Fatty acids, total polyunsaturated | 0.99 g |
|
|
| Fatty acids, total trans-monoenoic | 0.00 g |
|
|
| Fatty acids, total trans-polyenoic | 0.00 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup, dry, yields 501.0 grams |
Max calories at 5 servings. |
| Protein | 11.87 g |
21.2% |
124% |
| Total lipid (fat) | 6.81 g |
22.7% |
133% |
| Carbohydrate, by difference | 58.47 g |
19.49% |
114% |
| Energy (Calories) | 340.68 kcal |
17.03% |
100% |
| Fiber, total dietary | 8.52 g |
22.42% |
132% |
| Calcium, Ca | 400.80 mg |
40.08% |
235% |
| Iron, Fe | 29.86 mg |
373.25% |
2191% |
| Magnesium, Mg | 130.26 mg |
32.57% |
191% |
| Phosphorus, P | 385.77 mg |
55.11% |
324% |
| Potassium, K | 305.61 mg |
6.5% |
38% |
| Sodium, Na | 245.49 mg |
16.37% |
96% |
| Zinc, Zn | 3.11 mg |
28.27% |
166% |
| Manganese, Mn | 2.80 mg |
121.74% |
715% |
| Selenium, Se | 25.05 mcg |
45.55% |
267% |
| Vitamin A, IU | 3111.21 IU |
103.71% |
609% |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
2.33% |
14% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 0.00 mg |
0% |
0% |
| Thiamin | 1.30 mg |
108.33% |
636% |
| Riboflavin | 1.08 mg |
83.08% |
488% |
| Niacin | 15.16 mg |
94.75% |
556% |
| Pantothenic acid | 1.59 mg |
31.8% |
187% |
| Vitamin B-6 | 1.45 mg |
111.54% |
655% |
| Folate, total | 220.44 mcg |
55.11% |
324% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 35.57 mg |
6.47% |
38% |
| Vitamin K (phylloquinone) | 2.00 mcg |
1.67% |
10% |
| Omega 6 | 2.05 g |
13.18% |
77% |
| Omega 3 | 0.07 g |
3.15% |
19% |
| Ash | 2.81 g |
|
|
| Starch | 51.95 g |
|
|
| Sucrose | 1.45 g |
|
|
| Glucose (dextrose) | 0.00 g |
|
|
| Fructose | 0.00 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 420.99 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 1417.83 kJ |
|
|
| Sugars, total | 2.30 g |
|
|
| Galactose | 0.80 g |
|
|
| Copper, Cu | 0.33 mg |
|
|
| Retinol | 931.86 mcg |
|
|
| Vitamin A, RAE | 931.86 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 0.00 mcg |
|
|
| Tocopherol, beta | 0.05 mg |
|
|
| Tocopherol, gamma | 0.15 mg |
|
|
| Tocopherol, delta | 0.05 mg |
|
|
| Folic acid | 195.39 mcg |
|
|
| Folate, food | 30.06 mcg |
|
|
| Folate, DFE | 355.71 mcg_DFE |
|
|
| Tryptophan | 0.20 g |
|
|
| Threonine | 0.42 g |
|
|
| Isoleucine | 0.53 g |
|
|
| Leucine | 1.00 g |
|
|
| Lysine | 0.68 g |
|
|
| Methionine | 0.20 g |
|
|
| Cystine | 0.43 g |
|
|
| Phenylalanine | 0.65 g |
|
|
| Tyrosine | 0.43 g |
|
|
| Valine | 0.76 g |
|
|
| Arginine | 0.89 g |
|
|
| Histidine | 0.29 g |
|
|
| Alanine | 0.60 g |
|
|
| Aspartic acid | 1.36 g |
|
|
| Glutamic acid | 2.90 g |
|
|
| Glycine | 0.70 g |
|
|
| Proline | 0.51 g |
|
|
| Serine | 0.69 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total trans | 0.01 g |
|
|
| Fatty acids, total saturated | 1.34 g |
|
|
| Fatty acids, total monounsaturated | 1.85 g |
|
|
| Fatty acids, total polyunsaturated | 2.11 g |
|
|
| Fatty acids, total trans-monoenoic | 0.01 g |
|
|
| Fatty acids, total trans-polyenoic | 0.01 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 oz, dry, yields 177.0 grams |
Max calories at 16 servings. |
| Protein | 4.19 g |
7.48% |
124% |
| Total lipid (fat) | 2.41 g |
8.03% |
133% |
| Carbohydrate, by difference | 20.66 g |
6.89% |
114% |
| Energy (Calories) | 120.36 kcal |
6.02% |
100% |
| Fiber, total dietary | 3.01 g |
7.92% |
132% |
| Calcium, Ca | 141.60 mg |
14.16% |
235% |
| Iron, Fe | 10.55 mg |
131.88% |
2191% |
| Magnesium, Mg | 46.02 mg |
11.51% |
191% |
| Phosphorus, P | 136.29 mg |
19.47% |
324% |
| Potassium, K | 107.97 mg |
2.3% |
38% |
| Sodium, Na | 86.73 mg |
5.78% |
96% |
| Zinc, Zn | 1.10 mg |
10% |
166% |
| Manganese, Mn | 0.99 mg |
43.04% |
715% |
| Selenium, Se | 8.85 mcg |
16.09% |
267% |
| Vitamin A, IU | 1099.17 IU |
36.64% |
609% |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
0.8% |
13% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 0.00 mg |
0% |
0% |
| Thiamin | 0.46 mg |
38.33% |
637% |
| Riboflavin | 0.38 mg |
29.23% |
486% |
| Niacin | 5.35 mg |
33.44% |
556% |
| Pantothenic acid | 0.56 mg |
11.2% |
186% |
| Vitamin B-6 | 0.51 mg |
39.23% |
652% |
| Folate, total | 77.88 mcg |
19.47% |
324% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 12.57 mg |
2.29% |
38% |
| Vitamin K (phylloquinone) | 0.71 mcg |
0.59% |
10% |
| Omega 6 | 0.72 g |
4.63% |
77% |
| Omega 3 | 0.02 g |
0.9% |
15% |
| Ash | 0.99 g |
|
|
| Starch | 18.35 g |
|
|
| Sucrose | 0.51 g |
|
|
| Glucose (dextrose) | 0.00 g |
|
|
| Fructose | 0.00 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 148.73 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 500.91 kJ |
|
|
| Sugars, total | 0.81 g |
|
|
| Galactose | 0.28 g |
|
|
| Copper, Cu | 0.12 mg |
|
|
| Retinol | 329.22 mcg |
|
|
| Vitamin A, RAE | 329.22 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 0.00 mcg |
|
|
| Tocopherol, beta | 0.02 mg |
|
|
| Tocopherol, gamma | 0.05 mg |
|
|
| Tocopherol, delta | 0.02 mg |
|
|
| Folic acid | 69.03 mcg |
|
|
| Folate, food | 10.62 mcg |
|
|
| Folate, DFE | 125.67 mcg_DFE |
|
|
| Tryptophan | 0.07 g |
|
|
| Threonine | 0.15 g |
|
|
| Isoleucine | 0.19 g |
|
|
| Leucine | 0.35 g |
|
|
| Lysine | 0.24 g |
|
|
| Methionine | 0.07 g |
|
|
| Cystine | 0.15 g |
|
|
| Phenylalanine | 0.23 g |
|
|
| Tyrosine | 0.15 g |
|
|
| Valine | 0.27 g |
|
|
| Arginine | 0.31 g |
|
|
| Histidine | 0.10 g |
|
|
| Alanine | 0.21 g |
|
|
| Aspartic acid | 0.48 g |
|
|
| Glutamic acid | 1.02 g |
|
|
| Glycine | 0.25 g |
|
|
| Proline | 0.18 g |
|
|
| Serine | 0.24 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total trans | 0.00 g |
|
|
| Fatty acids, total saturated | 0.47 g |
|
|
| Fatty acids, total monounsaturated | 0.65 g |
|
|
| Fatty acids, total polyunsaturated | 0.75 g |
|
|
| Fatty acids, total trans-monoenoic | 0.00 g |
|
|
| Fatty acids, total trans-polyenoic | 0.00 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 packet, dry, yields 177.0 grams |
Max calories at 16 servings. |
| Protein | 4.19 g |
7.48% |
124% |
| Total lipid (fat) | 2.41 g |
8.03% |
133% |
| Carbohydrate, by difference | 20.66 g |
6.89% |
114% |
| Energy (Calories) | 120.36 kcal |
6.02% |
100% |
| Fiber, total dietary | 3.01 g |
7.92% |
132% |
| Calcium, Ca | 141.60 mg |
14.16% |
235% |
| Iron, Fe | 10.55 mg |
131.88% |
2191% |
| Magnesium, Mg | 46.02 mg |
11.51% |
191% |
| Phosphorus, P | 136.29 mg |
19.47% |
324% |
| Potassium, K | 107.97 mg |
2.3% |
38% |
| Sodium, Na | 86.73 mg |
5.78% |
96% |
| Zinc, Zn | 1.10 mg |
10% |
166% |
| Manganese, Mn | 0.99 mg |
43.04% |
715% |
| Selenium, Se | 8.85 mcg |
16.09% |
267% |
| Vitamin A, IU | 1099.17 IU |
36.64% |
609% |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
0.8% |
13% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 0.00 mg |
0% |
0% |
| Thiamin | 0.46 mg |
38.33% |
637% |
| Riboflavin | 0.38 mg |
29.23% |
486% |
| Niacin | 5.35 mg |
33.44% |
556% |
| Pantothenic acid | 0.56 mg |
11.2% |
186% |
| Vitamin B-6 | 0.51 mg |
39.23% |
652% |
| Folate, total | 77.88 mcg |
19.47% |
324% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 12.57 mg |
2.29% |
38% |
| Vitamin K (phylloquinone) | 0.71 mcg |
0.59% |
10% |
| Omega 6 | 0.72 g |
4.63% |
77% |
| Omega 3 | 0.02 g |
0.9% |
15% |
| Ash | 0.99 g |
|
|
| Starch | 18.35 g |
|
|
| Sucrose | 0.51 g |
|
|
| Glucose (dextrose) | 0.00 g |
|
|
| Fructose | 0.00 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 148.73 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 500.91 kJ |
|
|
| Sugars, total | 0.81 g |
|
|
| Galactose | 0.28 g |
|
|
| Copper, Cu | 0.12 mg |
|
|
| Retinol | 329.22 mcg |
|
|
| Vitamin A, RAE | 329.22 mcg_RAE |
|
|
| Carotene, beta | 0.00 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 0.00 mcg |
|
|
| Tocopherol, beta | 0.02 mg |
|
|
| Tocopherol, gamma | 0.05 mg |
|
|
| Tocopherol, delta | 0.02 mg |
|
|
| Folic acid | 69.03 mcg |
|
|
| Folate, food | 10.62 mcg |
|
|
| Folate, DFE | 125.67 mcg_DFE |
|
|
| Tryptophan | 0.07 g |
|
|
| Threonine | 0.15 g |
|
|
| Isoleucine | 0.19 g |
|
|
| Leucine | 0.35 g |
|
|
| Lysine | 0.24 g |
|
|
| Methionine | 0.07 g |
|
|
| Cystine | 0.15 g |
|
|
| Phenylalanine | 0.23 g |
|
|
| Tyrosine | 0.15 g |
|
|
| Valine | 0.27 g |
|
|
| Arginine | 0.31 g |
|
|
| Histidine | 0.10 g |
|
|
| Alanine | 0.21 g |
|
|
| Aspartic acid | 0.48 g |
|
|
| Glutamic acid | 1.02 g |
|
|
| Glycine | 0.25 g |
|
|
| Proline | 0.18 g |
|
|
| Serine | 0.24 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total trans | 0.00 g |
|
|
| Fatty acids, total saturated | 0.47 g |
|
|
| Fatty acids, total monounsaturated | 0.65 g |
|
|
| Fatty acids, total polyunsaturated | 0.75 g |
|
|
| Fatty acids, total trans-monoenoic | 0.00 g |
|
|
| Fatty acids, total trans-polyenoic | 0.00 g |
|
|