Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt

Per 100g · Breakfast Cereals · USDA SR Legacy

71

Calories

2.54g

Protein

12.0g

Carbs

1.52g

Fat

Macro Distribution (kcal)

Protein 14%
Carbs 67%
Fat 19%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 71 kcal —
Macronutrients
Water 83.6 g —
Protein 2.54 g
5% (Low)
Total lipid (fat) 1.52 g
2% (Low)
Carbohydrate, by difference 12.0 g
4% (Low)
Fiber, total dietary 1.70 g
6% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 0.310 g
2% (Low)
Fatty acids, total monounsaturated 0.435 g —
Fatty acids, total trans 0.001 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.076 mg
6% (Low)
Riboflavin (Vitamin B2) 0.016 mg
1% (Low)
Niacin (Vitamin B3) 0.225 mg
1% (Low)
Pantothenic acid (Vitamin B5) 0.311 mg
6% (Low)
Vitamin B-6 — Pyridoxine 0.005 mg
0% (Low)
Biotin (Vitamin B7) 6.00 ug
2% (Low)
Folate, total (Vitamin B9) 0 ug —
Choline, total 7.40 mg
1% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Carotene, beta 0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.080 mg
1% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 9.00 mg
1% (Low)
Iron, Fe 0.900 mg
5% (Low)
Magnesium, Mg 27.0 mg
6% (Low)
Phosphorus, P 77.0 mg
6% (Low)
Potassium, K 70.0 mg
1% (Low)
Sodium, Na 4.00 mg
0% (Low)
Zinc, Zn 1.00 mg
9% (Low)
Copper, Cu 0.074 mg
8% (Low)
Manganese, Mn 0.580 mg
25% (High)
Selenium, Se 5.40 ug
10% (Moderate)
Other
Energy 297.0 kj —
Ash 0.340 g —
Total Sugars 0.270 g —
Sucrose 0.250 g —
Glucose 0 g —
Fructose 0 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0.020 g —
Starch 11.6 g —
Fluoride, F 71.6 ug —
Folic acid (Vitamin B9 — synthetic) 6.00 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 6.00 ug —
Betaine 3.10 mg —
Betaine 3.10 mg —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 180.0 ug —
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.010 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.030 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.210 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 0.300 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0.005 g —
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.280 g —
SFA 17:0 (Margaric acid) 0.001 g —
SFA 18:0 (Stearic acid) 0.021 g —
SFA 20:0 (Arachidic acid) 0.002 g —
SFA 22:0 (Behenic acid) 0.002 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.003 g —
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.003 g —
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.422 g —
MUFA 18:1 c (Omega-9, Oleic acid — cis) 0.422 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.010 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 0.559 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.541 g —
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 0.540 g —
PUFA 18:2 i 0.001 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.018 g —
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.018 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Fatty acids, total trans-monoenoic 0 g —
TFA 18:1 t 0 g —
Fatty acids, total trans-polyenoic 0.001 g —
Tryptophan (EAA) 0.040 g —
Threonine (EAA) 0.096 g —
Isoleucine (EAA, BCAA) 0.116 g —
Leucine (EAA, BCAA) 0.216 g —
Lysine (EAA) 0.135 g —
Methionine (EAA) 0.046 g —
Cystine (conditionally essential) 0.097 g —
Phenylalanine (EAA) 0.142 g —
Tyrosine (conditionally essential) 0.101 g —
Valine (EAA, BCAA) 0.160 g —
Arginine (conditionally essential) 0.167 g —
Histidine (EAA) 0.054 g —
Alanine 0.124 g —
Aspartic acid 0.302 g —
Glutamic acid 0.623 g —
Glycine (conditionally essential) 0.147 g —
Proline (conditionally essential) 0.096 g —
Serine 0.151 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Choline
Choline from glycerophoshocholine 1.60 mg —
Choline from phosphatidylcholine 4.50 mg —
Choline from phosphocholine 0 mg —
Choline from sphingomyelin 0 mg —
Free Choline 1.30 mg —
Total Choline 7.40 mg —
Iodine
Iodine mcg/100gB 0.200 mcg —
Fluoride
Mean mcg/100g ** 71.6 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt is low in these nutrients — a supplement can help fill the gap.

B-Complex (1% DV) Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (1% DV)

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