Fortified Instant Oats

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup, cooked (234g)

Amount per serving

Calories

159

% Daily Value *

Total Fat 3.2g

4%

Saturated Fat 0.5g

3%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 115mg

5%

Total Carbohydrate 27.3g

10%

Dietary Fiber 4g

14%

Total Sugars 1.1g

Protein 5.5g

Vitamin D 0 IU

0%

Calcium 187mg

14%

Iron 14mg

77%

Potassium 143mg

3%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

51%

0.61 mg

Riboflavin

39%

0.5 mg

Niacin

44%

7.08 mg

Pantothenic Acid

15%

0.74 mg

Vitamin B6

40%

0.68 mg

Folate

103 mcg

Folic Acid

91.3 mcg

Food Folate

11.7 mcg

Fortified Folate

166 mcg

Choline

2%

11 mg

Betaine

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

34%

304 mcg

Retinol

304 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

20%

1010 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

1%

0.16 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.02 mg

Gamma Tocopherol

0.07 mg

Delta Tocopherol

0.02 mg

Alpha Tocotreniol

0.42 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

1%

0.94 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

14%

187 mg

Iron

77%

13.9 mg

Magnesium

14%

60.8 mg

Phosphorus

14%

180 mg

Potassium

3%

143 mg

Sodium

5%

115 mg

Zinc

13%

1.45 mg

Copper

17%

0.15 mg

Manganese

57%

1.31 mg

Selenium

21%

11.7 mcg

Fluoride

Iodine

Fat

4%

3.18 g

Saturated Fat

3%

0.53 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0 g

Pentadecylic Acid

0 g

Palmitic Acid

0.47 g

Margaric Acid

0 g

Stearic Acid

0.04 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

Monounsaturated Fat

0.92 g

Myristoleic Acid

0 g

Pentadecenoic Acid

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

0.89 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.02 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

1 g

9,12-octadecadienoic Acid

0.96 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.03 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0.01 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

11%

5.55 g

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

0.2 g

Phenylalanine

0.3 g

Tyrosine

0.2 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

Hydroxyproline

Carbohydrates

10%

27.3 g

Fibre

14%

3.98 g

Soluble Fibre

Insoluble Fibre

Sugar

1.08 g

Added Sugar

Sucrose

0.68 g

Glucose

0 g

Fructose

0 g

Lactose

0 g

Maltose

0 g

Galactose

0.37 g

Sugar Alcohols

Starch

24.3 g

Calories

159 kcal

Water

197 g

Ash

1.31 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup, cooked (234g)
  • 1 packet, dry, yields (177g)
  • 1 oz, dry, yields (177g)
  • 1 cup, dry, yields (501g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin A
  • Excellent source of Iron
  • Excellent source of Manganese
  • Good source of Pantothenic Acid
  • Good source of Vitamin A IU
  • Good source of Copper
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Fortified Instant Oats contains 2.4g of protein, which is about the same as 0.4 eggs, 0.1 chicken breasts, or 0.2 cups (46g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 23.3g per 1 cup, cooked

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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