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Cereals, Oats, Instant, Fortified, Plain, Prepared With Water (boiling Water Added Or Microwaved)

Serving Size 1 cup, dry, yields

Nutritional Value and Analysis

Cereals, Oats, Instant, Fortified, Plain, Prepared With Water (boiling Water Added Or Microwaved) with a serving size of 1 cup, dry, yields has a total of 340.68 calories with 6.81 grams of fat. The serving size is equivalent to 501 grams of food and contains 61.29 calories from fat. This item is classified as breakfast cereals foods.

This food is a good source of fiber, calcium, iron, magnesium, phosphorus, copper, manganese, selenium, vitamin a, vitamin a, rae, thiamin, riboflavin, niacin, pantothenic acid, vitamin b-6, folate, folate, dfe, tryptophan, threonine, isoleucine, leucine, phenylalanine, valine and histidine .

Fiber 34% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 34% of the recommended daily needs of fiber.

Calcium 31% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 31% of the recommended daily needs of calcium.

Iron 166% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 166% of the recommended daily needs of iron.

Magnesium 31% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 31% of the recommended daily needs of magnesium.

Phosphorus 31% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 31% of the recommended daily needs of phosphorus.

Copper 37% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 37% of the recommended daily needs of copper.

Manganese 122% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 122% of the recommended daily needs of manganese.

Selenium 46% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 46% of the recommended daily needs of selenium.

Vitamin A 43% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 43% of the recommended daily needs of vitamin a.

Vitamin A, RAE 72% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 72% of the recommended daily needs of vitamin a, rae.

Thiamin 108% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 108% of the recommended daily needs of thiamin.

Riboflavin 83% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 83% of the recommended daily needs of riboflavin.

Niacin 95% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 95% of the recommended daily needs of niacin.

Pantothenic Acid 32% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 32% of the recommended daily needs of pantothenic acid.

Vitamin B-6 85% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 85% of the recommended daily needs of vitamin b-6.

Folate 55% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 55% of the recommended daily needs of folate.

Folate, DFE 89% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 89% of the recommended daily needs of folate, dfe.

Tryptophan 61% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 61% of the recommended daily needs of tryptophan.

Threonine 32% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 32% of the recommended daily needs of threonine.

Isoleucine 43% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 43% of the recommended daily needs of isoleucine.

Leucine 36% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 36% of the recommended daily needs of leucine.

Phenylalanine 30% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 30% of the recommended daily needs of phenylalanine.

Valine 49% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 49% of the recommended daily needs of valine.

Histidine 32% of DV

A serving of 501 grams of cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) has 32% of the recommended daily needs of histidine.

Default Serving 100gServing 1 cup, cookedServing 1 cup, dry, yieldsServing 1 oz, dry, yieldsServing 1 packet, dry, yields

Nutrition Facts

Serving Size 1 cup, dry, yields (501 g)

Amount Per Serving
Calories 340.68 Calories from Fat 61
% Daily Value*
Total Fat 6.8g 10%
Saturated Fat 1.1g 6%
Trans Fat 0.02g
Cholesterol 0mg 0%
Sodium 245.5mg 10%
Total Carbohydrate 58.5g 19%
Dietary Fiber 8.5g 34%
Sugars 2g
Protein 12g
Vitamin A 43% Vitamin C 0%
Calcium 31% Iron 166%

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

Vitamins

NutrientAmountDV %
Vitamin A2169.33 IU43%
→ Vitamin A, RAE651.3 µg72%
→ Alpha Carotene0 µg-
→ Beta Carotene0 µg-
→ Beta Cryptoxanthin0 µg-
→ Lutein + zeaxanthin0 µg-
→ Lycopene0 µg-
Vitamin B-120 µg0%
Vitamin B-61.45 mg85%
Vitamin C0 mg0%
Vitamin D0 IU0%
Vitamin E0.35 mg2%
→ Beta Tocopherol0.05 mg-
→ Delta Tocopherol0.05 mg-
→ Gamma Tocopherol0.15 mg-
→ Alpha Tocotrienol0.9 mg-
→ Beta Tocotrienol0 mg-
→ Delta Tocotrienol0 mg-
→ Gamma Tocotrienol0 mg-
Vitamin K2 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 %
Carbohydrate58.47 g19%
Sugars2.3 g9%
→ Sucrose1.45 g-
→ Glucose0 g-
→ Fructose0 g-
→ Lactose0 g-
→ Maltose0 g-
→ Galactose0.8 g-
→ Starch51.95 g-
Fiber8.52 g34%

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 %
Fat6.81 g10%
Saturated Fats1.13 g6%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0 g-
→ Myristic Acid0.01 g-
→ Palmitic Acid1.01 g-
→ Stearic Acid0.09 g-
→ Arachidic Acid0.01 g-
→ Behenic Acid0 g-
Monounsaturated Fats1.96 g-
→ Myristoleic Acid0 g-
→ Palmitoleic Acid0.01 g-
→ Heptadecenoic Acid0.01 g-
→ Oleic Acid 1.9 g-
→ Gadoleic Acid0.04 g-
→ Erucic Acid0.01 g-
Polyunsaturated Fats2.13 g-
→ Linolenic Acid (18:2)2.06 g-
→ Linolenic Acid (18:3)0.06 g-
→ Parinaric Acid0 g-
→ Arachidonic Acid0 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0.02 g0%

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 %
Protein11.87 g23%
→ Alanine0.6 g-
→ Arginine0.89 g-
→ Aspartic acid1.36 g-
→ Cystine0.43 g-
→ Glutamic acid2.9 g-
→ Glycine0.7 g-
→ Histidine0.29 g32%
→ Isoleucine0.53 g43%
→ Leucine1 g36%
→ Lysine0.68 g28%
→ Methionine0.2 g16%
→ Phenylalanine0.65 g30%
→ Proline0.51 g-
→ Serine0.69 g-
→ Threonine0.42 g32%
→ Tryptophan0.2 g61%
→ Tyrosine0.43 g18%
→ Valine0.76 g49%

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 %
Calcium400.8 mg31%
Copper0.33 mg37%
Iron29.86 mg166%
Magnesium130.26 mg31%
Manganese2.8 mg122%
Phosphorus385.77 mg31%
Potassium305.61 mg7%
Selenium25.05 µg46%
Sodium245.49 mg10%
Zinc3.11 mg28%

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-
Ash2.81 g-
Caffeine0 mg-
Theobromine0 mg-
Water420.99 g-

Calories Burn off Time

How long would it take to burn off Cereals, Oats, Instant, Fortified, Plain, Prepared With Water (boiling Water Added Or Microwaved) with 340.68calories? A brisk walk for 74 minutes, jogging for 35 minutes, or hiking for 57 minutes will help your burn off the calories in cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

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 less71 minutes
Dancing62 minutes
Golfing62 minutes
Hiking57 minutes
Light Gardening62 minutes
Stretching114 minutes
Walking - 3.5 mph74 minutes
Weight Training - light workout95 minutes
Aerobics43 minutes
Basketball47 minutes
Bicycling - 10 mph or more35 minutes
Running - 5 mph35 minutes
Swimming40 minutes
Walking - 4.5 mph45 minutes
Weight Training - vigorous workout47 minutes
Similar Food Items to Cereals, Oats, Instant, Fortified, Plain, Prepared With Water (boiling Water Added Or Microwaved)
Name Calories Total Fat Proteins Carbohydrates
Cereals, Oats, Instant, Fortified, Plain, Dry3626.9g11.92g69.52g
Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Dry3694.84g9.53g76.08g
Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Prepared With Water961.21g2.37g18.95g
Cereals, Oats, Regular And Quick, Not Fortified, Dry3796.52g13.15g67.7g
Cereals, Oats, Regular And Quick, Unenriched, Cooked With Water (includes Boiling And Microwaving), Without Salt711.52g2.54g12g
Cereals, Quaker, Instant Oatmeal, Apples And Cinnamon, Dry3664.61g8.62g76.74g
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