Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Plant foods · Grains · Breakfast cereals

g
Macronutrients 86 / 100 How is this scored?

Composition

Energy

Protein 8.8 g · 35 kcal/100g
Fat 7.0 g · 63 kcal/100g
Carbs 72.4 g · 290 kcal/100g
Fiber 6.9 g
Water 8 g
Total energy 371 kcal

Energy is predominantly from carbs (75%); EFSA recommends 45–60% for a balanced diet

Fat quality 71 / 100 How is this scored?
Total fat
7.0g
Saturated
1.1g
Monounsat.
1.9g
Polyunsat.
3.2g
Omega-6
2.78g

Saturated fat is 2.6% of energy, within the WHO limit of 10%.

Protein quality —

Amino acid profile not available for this food

Micronutrients 74 / 100 How is this scored?

Vitamins

Vitamin C 0.8 mg
Vitamin D 0.0 µg
Vitamin E 0.6 mg
Vitamin K 2 µg
Thiamin (B1) 0.89 mg
Riboflavin (B2) 1.02 mg
Niacin (B3) 12.0 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 1.20 mg
Folate (B9) 239 µg
Vitamin B12 0.00 µg

Minerals

Calcium 297 mg
Iron 10.7 mg
Magnesium 92 mg
Phosphorus 296 mg
Potassium 374 mg
Sodium 516 mg
Zinc 1.9 mg
Copper 0.36 mg
Manganese 2.22 mg
Selenium 16.4 µg

Notable source of Folate (B9) (120% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.