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Food Nutrients All Food Categories | Breakfast Cereals

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

Nutrient	Value per 100 grams of edible portion	1.000 oz, dry, yields 177.00 g	1.000 cup, cooked 234.00 g	1.000 packet, dry, yields 177.00 g	1.000 cup, dry, yields 501.00 g
Proximates
Energy	68.00 kcal	120.360 kcal	159.120 kcal	120.360 kcal	340.680 kcal
Galactose	0.16 g	0.283 g	0.374 g	0.283 g	0.802 g
Protein	2.37 g	4.195 g	5.546 g	4.195 g	11.874 g
Fiber, total dietary	1.70 g	3.009 g	3.978 g	3.009 g	8.517 g
Glucose (dextrose)	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
Total lipid (fat)	1.36 g	2.407 g	3.182 g	2.407 g	6.814 g
Energy	283.00 kJ	500.910 kJ	662.220 kJ	500.910 kJ	1417.830 kJ
Caffeine	0.00 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg
Fructose	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
Starch	10.37 g	18.355 g	24.266 g	18.355 g	51.954 g
Water	84.03 g	148.733 g	196.630 g	148.733 g	420.990 g
Ash	0.56 g	0.991 g	1.310 g	0.991 g	2.806 g
Theobromine	0.00 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg
Maltose	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
Alcohol, ethyl	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
Sucrose	0.29 g	0.513 g	0.679 g	0.513 g	1.453 g
Carbohydrate, by difference	11.67 g	20.656 g	27.308 g	20.656 g	58.467 g
Sugars, total	0.46 g	0.814 g	1.076 g	0.814 g	2.305 g
Lactose	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
Minerals
Sodium, Na	49.00 mg	86.730 mg	114.660 mg	86.730 mg	245.490 mg
Magnesium, Mg	26.00 mg	46.020 mg	60.840 mg	46.020 mg	130.260 mg
Copper, Cu	0.07 mg	0.117 mg	0.154 mg	0.117 mg	0.331 mg
Potassium, K	61.00 mg	107.970 mg	142.740 mg	107.970 mg	305.610 mg
Zinc, Zn	0.62 mg	1.097 mg	1.451 mg	1.097 mg	3.106 mg
Manganese, Mn	0.56 mg	0.988 mg	1.306 mg	0.988 mg	2.796 mg
Iron, Fe	5.96 mg	10.549 mg	13.946 mg	10.549 mg	29.860 mg
Phosphorus, P	77.00 mg	136.290 mg	180.180 mg	136.290 mg	385.770 mg
Calcium, Ca	80.00 mg	141.600 mg	187.200 mg	141.600 mg	400.800 mg
Selenium, Se	5.00 µg	8.850 µg	11.700 µg	8.850 µg	25.050 µg
Vitamins
Tocopherol, delta	0.01 mg	0.018 mg	0.023 mg	0.018 mg	0.050 mg
Lycopene	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Carotene, beta	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin C, total ascorbic acid	0.00 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg
Vitamin A, RAE	130.00 µg	230.100 µg	304.200 µg	230.100 µg	651.300 µg
Vitamin B-12	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin E (alpha-tocopherol)	0.07 mg	0.124 mg	0.164 mg	0.124 mg	0.351 mg
Retinol	130.00 µg	230.100 µg	304.200 µg	230.100 µg	651.300 µg
Thiamin	0.26 mg	0.460 mg	0.608 mg	0.460 mg	1.303 mg
Vitamin D	0.00 IU	0.000 IU	0.000 IU	0.000 IU	0.000 IU
Pantothenic acid	0.32 mg	0.561 mg	0.742 mg	0.561 mg	1.588 mg
Cryptoxanthin, beta	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin B-6	0.29 mg	0.513 mg	0.679 mg	0.513 mg	1.453 mg
Tocopherol, gamma	0.03 mg	0.053 mg	0.070 mg	0.053 mg	0.150 mg
Tocopherol, beta	0.01 mg	0.018 mg	0.023 mg	0.018 mg	0.050 mg
Niacin	3.02 mg	5.354 mg	7.079 mg	5.354 mg	15.155 mg
Folate, total	44.00 µg	77.880 µg	102.960 µg	77.880 µg	220.440 µg
Riboflavin	0.21 mg	0.381 mg	0.503 mg	0.381 mg	1.077 mg
Carotene, alpha	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Lutein + zeaxanthin	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin D (D2 + D3)	0.00 µg	0.000 µg	0.000 µg	0.000 µg	0.000 µg
Vitamin A, IU	433.00 IU	766.410 IU	1013.220 IU	766.410 IU	2169.330 IU
Lipids
8:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
12:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
Fatty acids, total saturated	0.23 g	0.400 g	0.529 g	0.400 g	1.132 g
22:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
16:0	0.20 g	0.358 g	0.473 g	0.358 g	1.012 g
17:0	0.00 g	0.002 g	0.002 g	0.002 g	0.005 g
14:0	0.00 g	0.004 g	0.005 g	0.004 g	0.010 g
10:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
20:0	0.00 g	0.004 g	0.005 g	0.004 g	0.010 g
18:0	0.02 g	0.032 g	0.042 g	0.032 g	0.090 g
17:1	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
4:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
15:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
6:0	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
Fatty acids, total monounsaturated	0.39 g	0.692 g	0.915 g	0.692 g	1.959 g
14:1	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
16:1 undifferentiated	0.00 g	0.004 g	0.005 g	0.004 g	0.010 g
18:1 undifferentiated	0.38 g	0.671 g	0.887 g	0.671 g	1.899 g
20:1	0.01 g	0.014 g	0.019 g	0.014 g	0.040 g
22:1 undifferentiated	0.00 g	0.002 g	0.002 g	0.002 g	0.005 g
Fatty acids, total polyunsaturated	0.43 g	0.754 g	0.997 g	0.754 g	2.134 g
18:4	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
18:3 undifferentiated	0.01 g	0.021 g	0.028 g	0.021 g	0.060 g
18:2 undifferentiated	0.41 g	0.727 g	0.962 g	0.727 g	2.059 g
20:4 undifferentiated	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
20:5 n-3 (EPA)	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
22:5 n-3 (DPA)	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
22:6 n-3 (DHA)	0.00 g	0.000 g	0.000 g	0.000 g	0.000 g
Cholesterol	0.00 mg	0.000 mg	0.000 mg	0.000 mg	0.000 mg
Amino Acids
Histidine	0.06 g	0.101 g	0.133 g	0.101 g	0.286 g
Proline	0.10 g	0.179 g	0.236 g	0.179 g	0.506 g
Leucine	0.20 g	0.354 g	0.468 g	0.354 g	1.002 g
Arginine	0.18 g	0.313 g	0.414 g	0.313 g	0.887 g
Glutamic acid	0.58 g	1.023 g	1.353 g	1.023 g	2.896 g
Glycine	0.14 g	0.248 g	0.328 g	0.248 g	0.701 g
Threonine	0.08 g	0.147 g	0.194 g	0.147 g	0.416 g
Tyrosine	0.09 g	0.150 g	0.199 g	0.150 g	0.426 g
Lysine	0.14 g	0.239 g	0.316 g	0.239 g	0.676 g
Aspartic acid	0.27 g	0.481 g	0.636 g	0.481 g	1.363 g
Phenylalanine	0.13 g	0.230 g	0.304 g	0.230 g	0.651 g
Alanine	0.12 g	0.212 g	0.281 g	0.212 g	0.601 g
Valine	0.15 g	0.267 g	0.353 g	0.267 g	0.757 g
Cystine	0.09 g	0.152 g	0.201 g	0.152 g	0.431 g
Isoleucine	0.10 g	0.186 g	0.246 g	0.186 g	0.526 g
Methionine	0.04 g	0.071 g	0.094 g	0.071 g	0.200 g
Tryptophan	0.04 g	0.071 g	0.094 g	0.071 g	0.200 g
Serine	0.14 g	0.242 g	0.321 g	0.242 g	0.686 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.