Cereals (quaker, instant oatmeal, raisins, dates and walnuts, dry) nutrition facts

100 grams of cereals, quaker, instant oatmeal, raisins, dates and walnuts, dry contain 371 calories, 8.8 g of protein, 72 g of carbohydrates and 7 g of fat. It is an excellent source of manganese (97% DV), folate (95% DV), riboflavin (B2) (78% DV) and niacin (B3) (75% DV). Most of its calories (75%) come from carbs. It is high in fiber.

Nutrition Facts
Calories371
% Daily Value*
Total fat 6.98 g9%
Saturated fat 1.07 g5%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 516 mg22%
Total carbohydrate 72.4 g26%
Dietary fiber 6.9 g25%
Total sugars 30.8 g
Protein 8.82 g18%
Vitamin D 0 µg0%
Calcium 297 mg23%
Iron 10.7 mg59%
Potassium 374 mg8%

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

Calorie breakdown

Protein 9%Carbs 75%Fat 16%
371calories
8.82 gprotein
72.4 gcarbs
6.98 gfat

Values shown for 100 g.

Rich in

  • Manganese97%
  • Folate95%
  • Riboflavin (B2)78%
  • Niacin (B3)75%
  • Thiamin (B1)74%
  • Vitamin B671%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin C0.8 mg1%
Vitamin E0.55 mg4%
Vitamin K2 µg2%
Thiamin (B1)0.89 mg74%
Riboflavin (B2)1.02 mg78%
Niacin (B3)12 mg75%
Pantothenic acid (B5)0.68 mg14%
Vitamin B61.2 mg71%
Folate381 µg95%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium297 mg23%
Iron10.7 mg59%
Potassium374 mg8%
Magnesium92 mg22%
Phosphorus296 mg24%
Zinc1.94 mg18%
Copper0.36 mg40%
Manganese2.22 mg97%
Selenium16.4 µg30%

Fats

NutrientAmount% DV
Saturated fat1.07 g5%
Trans fat0 g-
Monounsaturated fat1.9 g-
Polyunsaturated fat3.24 g-

Other

NutrientAmount% DV
Water8.35 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other breakfast cereals

Per 100 gCereals (quaker, instant oatmeal, raisins, dates and walnuts, dry)Category averageDifference
Calories371328+13%
Protein8.82 g8.2 g+8%
Total carbohydrate72.4 g67.8 g+7%
Total fat6.98 g4.04 g+73%
Dietary fiber6.9 g6.3 g+10%
Total sugars30.8 g17.5 g+76%
Sodium516 mg354 mg+46%

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Source: USDA FoodData Central, SR Legacy, FDC ID 174625. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.