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Oatmeal nutrition chart, glycemic index and rich nutrients

Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
*all the values are displayed for the amount of 100 grams

What is Oatmeal rich in: TOP 5 nutrients.

Oatmeal
richer than 91% foods
richer than 75% foods
Rich in Retinol
richer than 74% foods
richer than 74% foods
Rich in Vitamin A, RAE
richer than 73% foods
91% Iron
75% Vitamin A
74% Retinol
74% Calcium
73% Vitamin A, RAE
Explanation: This food contains more Iron than 91% of foods. More importantly, although there are several foods (9%) which contain more Iron, this food itself is rich in Iron more than it is in any other nutrient. Similarly it is relatively rich in Vitamin A, Retinol, Calcium and Vitamin A, RAE

Oatmeal Glycemic index (GI)

70
Similar food data
51 Porridge Porridge
53 Cereal Cereal
28 Pâté Pâté

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 5%
2.37 g of 50 g
5%
Fats:
Daily Value: 2%
1.36 g of 65 g
2%
Carbs:
Daily Value: 4%
11.67 g of 300 g
4%
Water:
Daily Value: 4%
84.03 g of 2,000 g
4%
Other:
0.57 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 68
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
2%
Sodium 49mg
4%
TotalCarbohydrate 12g
8%
Dietary Fiber 2g
Total Sugars 0g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 80mg 8%

Iron 6mg 33%

Potassium 61mg 2%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
limit break
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 80 mg of 1,000 mg 8%
Iron: 5.96 mg of 18 mg 33%
Magnesium: 26 mg of 400 mg 7%
Phosphorus: 77 mg of 1,000 mg 8%
Potassium: 61 mg of 3,500 mg 2%
Sodium: 49 mg of 2,400 mg 2%
Zinc: 0.62 mg of 15 mg 4%
Copper: 0.066 mg of 2 mg 3%
Manganese: 0.558 mg of 2 mg 28%
Selenium: 5 µg of 70 µg 7%
Choline: 4.7 mg of 550 mg 1%

Mineral chart - relative view

Iron
5.96 mg
TOP 9%
Calcium
80 mg
TOP 26%
Manganese
0.558 mg
TOP 37%
Magnesium
26 mg
TOP 39%
Zinc
0.62 mg
TOP 64%
Selenium
5 mg
TOP 68%
Phosphorus
77 mg
TOP 70%
Copper
0.066 mg
TOP 72%
Sodium
49 mg
TOP 72%
Potassium
61 mg
TOP 90%
Choline
4.7 mg
TOP 92%

Vitamin coverage chart

Vitamin A: 433 IU of 5,000 IU 9%
Vitamin E : 0.07 mg of 20 mg 0%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.26 mg of 2 mg 17%
Vitamin B2: 0.215 mg of 2 mg 13%
Vitamin B3: 3.025 mg of 20 mg 15%
Vitamin B5: 0.317 mg of 10 mg 3%
Vitamin B6: 0.29 mg of 2 mg 15%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 0.4 µg of 80 µg 1%
Folic acid (B9): 39 µg of 400 µg 10%

Vitamin chart - relative view

Vitamin A
433 µg
TOP 25%
Vitamin B1
0.26 µg
TOP 30%
Folic acid (B9)
39 µg
TOP 31%
Vitamin B6
0.29 µg
TOP 41%
Vitamin B2
0.215 µg
TOP 41%
Vitamin B3
3.025 µg
TOP 50%
Vitamin B5
0.317 µg
TOP 72%
Vitamin K
0.4 µg
TOP 82%
Vitamin E
0.07 µg
TOP 89%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 40 mg of 280 mg 14%
Threonine: 83 mg of 1,050 mg 8%
Isoleucine: 105 mg of 1,400 mg 8%
Leucine: 200 mg of 2,730 mg 7%
Lysine: 135 mg of 2,100 mg 6%
Methionine: 40 mg of 1,050 mg 4%
Phenylalanine: 130 mg of 1,750 mg 7%
Valine: 151 mg of 1,820 mg 8%
Histidine: 57 mg of 700 mg 8%

Fat type information

Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.