Cereals, oats, instant, fortified, plain, dry Nutrition Facts

100 grams of Cereals, oats, instant, fortified, plain, dry contain 362 calories, the 18% of your total daily needs.

100 grams of Cereals, oats, instant, fortified, plain, dry contain 69.52 grams of carbohydrates, 10 grams of fiber, 11.92 grams of protein, 220 milligrams of sodium, and 8.92 grams of water

Cereals, oats, instant, fortified, plain, dry have 0 milligrams of Cholesterol and 6.9 grams of fat.

It also contains some important vitamins you can see below: Vitamin B-9 (32 mg), Vitamin A (2,574 IU) or Vitamin K (1.9 µg).

Nutrients in Cereals, oats, instant, fortified, plain, dry

Energy

362 kcal

An average adult needs 2,000 calories per day, so you may have 362 calories from 100 grams of Cereals, oats, instant, fortified, plain, dry, the 18% of your total daily needs.

Carbohydrates

69.52 gr

100 grams of Cereals, oats, instant, fortified, plain, dry contain 69.52 grams of carbohydrates, the 23% of your total daily needs.

Sugars

1.5 mg

100 grams of Cereals, oats, instant, fortified, plain, dry contain 1.5 grams of sugars.

Dietary fiber

10 g

100 grams of Cereals, oats, instant, fortified, plain, dry contain 10 grams of dietary fiber, the 40% of your total daily needs.

Sodium

220 mg

100 grams of Cereals, oats, instant, fortified, plain, dry contain 220 milligrams of Sodium, the 15% of your total daily needs.

Water

8.92 g

100 grams of Cereals, oats, instant, fortified, plain, dry contain 8.9% of water, 8.92 grams.

Protein

11.92 g

100 grams of Cereals, oats, instant, fortified, plain, dry contain 11.92 grams of protein, the 24% of your total daily needs.
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How many vitamins in Cereals, oats, instant, fortified, plain, dry

Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K). Water-soluble vitamins circulate in the bloodstream and do not get stored as long time. Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.

Some of the vitamins found in Cereals, oats, instant, fortified, plain, dry are: Vitamin B-9 (32 mg), Vitamin A (2,574 IU) and Vitamin K (1.9 µg).

Vitamin A

2,574 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Cereals, oats, instant, fortified, plain, dry contains 2,574 IU of Vitamin A, that’s the 86% of the daily recommended value for an adult.

Vitamin E

0.51 mg

Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes. 0.51 milligrams of Vitamin E can be found on every 100 grams of Cereals, oats, instant, fortified, plain, dry, the 3% of the total daily recommended Vitamin E intake.

Vitamin K

1.9 µg

Vitamin K, also called Phylloquinone, offer protection against health problems like Osteoporosis, Brain health problems, Arterial calcification, varicose veins, and specifics cancer diseases -Prostate cancer, lung cancer, liver cancer, and leukemia. 1.9 micrograms of Vitamin K can be found on every 100 grams of Cereals, oats, instant, fortified, plain, dry, the 2% of the total daily recommended Vitamin K intake.

Vitamin B-1

0.44 mg

Vitamin B1 was the first B vitamin discovered. Some studies have suggested vitamin B1 supplementation to treat Alzheimer's disease, Heart failure and Certain brain disorders common in people with alcoholism. 0.44 milligrams of Vitamin B1 can be found on every 100 grams of Cereals, oats, instant, fortified, plain, dry, the 29% of the total daily recommended Vitamin B1 intake.

Vitamin B-2

0.05 mg

The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose. In 100 grams of Cereals, oats, instant, fortified, plain, dry, you can find 0.05 milligrams of Vitamin B-2. It provides the 3% of the daily recommended value for the average adult.

Vitamin B-3

1.03 mg

Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes. In 100 grams of Cereals, oats, instant, fortified, plain, dry, you can find 1.03 milligrams of Vitamin B-3. It provides the 5% of the daily recommended value for the average adult.

Vitamin B-5

1.2 mg

Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis. 1.2 milligrams of Vitamin B5 can be found on every 100 grams of Cereals, oats, instant, fortified, plain, dry, the 12% of the total daily recommended Vitamin B-5 intake.

Vitamin B-9

32 µg

Folic acid (Vitamin B9), also known as folate, is a vital component for normal development, growth, reproduction, and function of all cells. Folic acid also plays a crucial role in all processes that depend on cell division. In 100 grams of Cereals, oats, instant, fortified, plain, dry, you can find 32 micrograms of Vitamin B9. It provides the 8% of the daily recommended value for the average adult.
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Minerals in Cereals, oats, instant, fortified, plain, dry

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.

Some of the minerals found in Cereals, oats, instant, fortified, plain, dry are: Phosphorus (423 mg), Potassium (366 mg) and Calcium (351 mg).


Calcium

351 mg

Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones. 100 grams of Cereals, oats, instant, fortified, plain, dry contains 351 milligrams of calcium, that’s the 35% of the daily recommended value for an adult.

Iron

24.72 mg

Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-. 24.72 milligrams of iron can be found on every 100 grams of Cereals, oats, instant, fortified, plain, dry, the 137% of the total daily recommended iron intake.

Potassium

366 mg

Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension. 100 grams of Cereals, oats, instant, fortified, plain, dry contains 366 milligrams of potassium, that’s the 8% of the daily recommended value for one person.

Magnesium

128 mg

Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system. 128 milligrams of magnesium can be found on every 100 grams of Cereals, oats, instant, fortified, plain, dry, the 32% of the total daily recommended magnesium intake.

Phosphorus

423 mg

Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body. In 100 grams of Cereals, oats, instant, fortified, plain, dry, you can find 423 milligrams of phosphorus. It provides the 42% of the daily recommended value for the average adult.

Sodium

220 mg

Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves. 220 milligrams of sodium can be found on every 100 grams of Cereals, oats, instant, fortified, plain, dry, the 15% of the total daily recommended sodium intake.

Zinc

2.51 mg

Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV). In 100 grams of Cereals, oats, instant, fortified, plain, dry, you can find 2.51 milligrams of zinc. It provides the 17% of the daily recommended value for the average adult.

Copper

0.36 mg

The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume. 100 grams of Cereals, oats, instant, fortified, plain, dry contains 0.36 milligrams of copper, that’s the 18% of the daily recommended value for a person.

Manganese

3.38 mg

Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body. In 100 grams of Cereals, oats, instant, fortified, plain, dry, you can find 3.38 milligrams of manganese. It provides the 169% of the daily recommended value for the average adult.

Selenium

23.2 µg

Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system. 23.2 micrograms of selenium can be found on every 100 grams of Cereals, oats, instant, fortified, plain, dry, the 33% of the total daily recommended selenium intake.
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Calories in Cereals, oats, instant, fortified, plain, dry

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 18% of your total daily needs from 100 grams of Cereals, oats, instant, fortified, plain, dry (362 calories / 100 grams).

Calories

362 Kcal

Estimated amounts of calories needed to maintain energy balance for various gender and age groups at three different levels of physical activity.
An active women aged 14 to 26 years needs between 2,200 and 2,400 calories daily, while moderately active women need 2,000 calories and very active women need between 2,400 and 2,600.

Fats and Cholesterol

Total Fat

6.9 g

100 grams of Cereals, oats, instant, fortified, plain, dry contain the 11% of your total daily needs: 6.9 grams of total fat.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

0 mg

The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.

Saturated Fat

The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.

Saturated Fat

1.34 g

100 grams of Cereals, oats, instant, fortified, plain, dry contain 1.34 grams of saturated fat, the 7% of your total daily needs.

Monounsaturated fatty acids

2.32 g

Polyunsaturated fatty acids

2.53 g

Trans fatty acids

0.01 g

Data Facts Table of Cereals, oats, instant, fortified, plain, dry

  per 100gr Daily value
NUTRIENTS
Energy 362 kcal 18 %
Total fat 6.9 g 11 %
Carbohydrates 69.52 gr 23 %
Cholesterol 0 mg 0 %
Sodium 220 mg 15 %
Water 8.92 mg 8.9 %
Protein 11.92 g 24 %
VITAMINS
Vitamin A   2,574 IU 86 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C - -
Vitamin D - -
Vitamin E 0.51 mg 3 %
Vitamin K 1.9 mg 2 %
Vitamin B-1 0.44 µg 29 %
Vitamin B-2 0.05 mg 3 %
Vitamin B-3 1.03 mg 5 %
Vitamin B-5 1.2 mg 12 %
Vitamin B-9 32 mg 8 %
MINERALS
Calcium 351 mg 35 %
Iron   24.72 mg 137 %
Potassium 366 mg 8 %
Phosphorus 423 mg 42 %
Sodium 220 mg 15 %
Zinc 2.51 mg 17 %
Copper 0.36 mg 18 %
Fluorine - -
Manganese   3.38 mg 169 %
Selenium 23.2 µg 33 %