Cereals, Oats, Instant, Fortified, Plain, Dry

Serving Size 100 grams

Nutritional Value and Analysis

Cereals, Oats, Instant, Fortified, Plain, Dry with a serving size of 100 grams has a total of 362 calories with 6.9 grams of fat. The serving size is equivalent to 100 grams of food and contains 62.1 calories from fat. This item is classified as breakfast cereals foods.

This food is a good source of fiber, iron, magnesium, phosphorus, copper, manganese, selenium, vitamin a, vitamin a, rae, thiamin, tryptophan, isoleucine, leucine, phenylalanine, valine and histidine .

Fiber 40% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 40% of the recommended daily needs of fiber.

Iron 137% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 137% of the recommended daily needs of iron.

Magnesium 30% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 30% of the recommended daily needs of magnesium.

Phosphorus 34% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 34% of the recommended daily needs of phosphorus.

Copper 40% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 40% of the recommended daily needs of copper.

Manganese 147% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 147% of the recommended daily needs of manganese.

Selenium 42% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 42% of the recommended daily needs of selenium.

Vitamin A 51% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 51% of the recommended daily needs of vitamin a.

Vitamin A, RAE 86% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 86% of the recommended daily needs of vitamin a, rae.

Thiamin 38% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 38% of the recommended daily needs of thiamin.

Tryptophan 55% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 55% of the recommended daily needs of tryptophan.

Isoleucine 40% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 40% of the recommended daily needs of isoleucine.

Leucine 34% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 34% of the recommended daily needs of leucine.

Phenylalanine 31% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 31% of the recommended daily needs of phenylalanine.

Valine 46% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 46% of the recommended daily needs of valine.

Histidine 32% of DV

A serving of 100 grams of cereals, oats, instant, fortified, plain, dry has 32% of the recommended daily needs of histidine.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 362 Calories from Fat 62
% Daily Value*
Total Fat 6.9g 11%
Saturated Fat 1.4g 7%
Trans Fat 0.02g
Cholesterol 0mg 0%
Sodium 220mg 9%
Total Carbohydrate 69.5g 23%
Dietary Fiber 10g 40%
Sugars 2g
Protein 12g
Vitamin A 51% Vitamin C 0%
Calcium 27% Iron 137%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A2574 IU51%
Vitamin A, RAE772 µg86%
Alpha Carotene0 µg-
Beta Carotene0 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin0 µg-
Lycopene0 µg-
Vitamin B-120 µg0%
Vitamin B-60.08 mg5%
Vitamin C0 mg0%
Vitamin D0 IU0%
Vitamin E0.51 mg3%
→ Beta Tocopherol0.2 mg-
→ Delta Tocopherol0 mg-
→ Gamma Tocopherol0 mg-
→ Alpha Tocotrienol1.03 mg-
→ Beta Tocotrienol0.15 mg-
→ Delta Tocotrienol0 mg-
→ Gamma Tocotrienol0 mg-
Vitamin K1.9 µg2%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate69.52 g23%
Sugars1.5 g6%
→ Sucrose1 g-
→ Glucose0.1 g-
→ Fructose0.1 g-
→ Lactose0.1 g-
→ Maltose0.1 g-
→ Galactose0.1 g-
→ Starch56.65 g-
Fiber10 g40%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat6.9 g11%
Saturated Fats1.35 g7%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0 g-
→ Myristic Acid0.01 g-
→ Palmitic Acid1.2 g-
→ Stearic Acid0.11 g-
→ Arachidic Acid0.01 g-
→ Behenic Acid0 g-
→ Lignoceric Acid0.01 g-
Monounsaturated Fats2.33 g-
→ Myristoleic Acid0 g-
→ Pentadecenoic Acid0 g-
→ Palmitoleic Acid0.01 g-
→ Heptadecenoic Acid0 g-
→ Oleic Acid 2.26 g-
→ Gadoleic Acid0.05 g-
→ Erucic Acid0.01 g-
→ Nervonic Acid0 g-
Polyunsaturated Fats2.53 g-
→ Linolenic Acid (18:2)2.45 g-
→ Linolenic Acid (18:3)0.07 g-
→ Alpha-linolenic Acid0.07 g-
→ Gamma-linolenic Acid0 g-
→ Parinaric Acid0 g-
→ Eicosadienoic Acid (20:2)0 g-
→ Eicosadienoic Acid (20:3)0 g-
→ Arachidonic Acid0 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0.02 g0%
Total trans-monoenoic0.01 g-
Total trans-polyenoic0.01 g-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein11.92 g23%
→ Alanine0.56 g-
→ Arginine0.84 g-
→ Aspartic acid1.17 g-
→ Cystine0.44 g-
→ Glutamic acid2.73 g-
→ Glycine0.63 g-
→ Histidine0.29 g32%
→ Isoleucine0.5 g40%
→ Leucine0.96 g34%
→ Lysine0.68 g28%
→ Methionine0.22 g18%
→ Phenylalanine0.66 g31%
→ Proline0.39 g-
→ Serine0.63 g-
→ Threonine0.37 g28%
→ Tryptophan0.18 g55%
→ Tyrosine0.38 g16%
→ Valine0.71 g46%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium351 mg27%
Copper0.36 mg40%
Iron24.72 mg137%
Magnesium128 mg30%
Manganese3.39 mg147%
Phosphorus423 mg34%
Potassium366 mg8%
Selenium23.2 µg42%
Sodium220 mg9%
Zinc2.51 mg23%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol0 mg0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Alcohol0 g-
Ash2.75 g-
Caffeine0 mg-
Theobromine0 mg-
Water8.92 g-

Calories Burn off Time

How long would it take to burn off Cereals, Oats, Instant, Fortified, Plain, Dry with 362calories? A brisk walk for 79 minutes, jogging for 37 minutes, or hiking for 60 minutes will help your burn off the calories in cereals, oats, instant, fortified, plain, dry.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less75 minutes
Dancing66 minutes
Golfing66 minutes
Hiking60 minutes
Light Gardening66 minutes
Stretching121 minutes
Walking - 3.5 mph79 minutes
Weight Training - light workout101 minutes
Aerobics45 minutes
Basketball50 minutes
Bicycling - 10 mph or more37 minutes
Running - 5 mph37 minutes
Swimming43 minutes
Walking - 4.5 mph48 minutes
Weight Training - vigorous workout50 minutes
Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium