Cereals, oats, instant, fortified, maple and brown sugar, dry
FDC 173920packet (43 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 65 · +4 vs Breakfast cereals medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Cereals, oats, instant, fortified, maple and brown sugar, dry is a strongly nutrient-dense choice at 65 of 100. Within breakfast cereals it ranks 9 of 30. Per 100 grams it is an excellent source of vitamin a (77% DV), an excellent source of iron (58% DV), an excellent source of dietary fiber (26% DV). Most of its 386 calories per 100 grams come from carbohydrate. Worth noting: it is high in sodium (505 mg per 100 g) and high in sugars (30.3 g per 100 g).
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 386 kcal | 19% |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.78 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 505 mg | 22% |
| Carbohydrate | 77 g | 28% |
| Dietary fiber | 7.2 g | 26% |
| Sugars | 30 g | |
| Protein | 9.3 g | 19% |
| Potassium | 361 mg | 8% |
| Calcium | 258 mg | 20% |
| Iron | 10 mg | 58% |
| Magnesium | 90 mg | 21% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 692 µg | 77% |
| Vitamin E | 0.51 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | 8% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 217 mg | 9% |
| Carbohydrate | 33 g | 12% |
| Dietary fiber | 3.1 g | 11% |
| Sugars | 13 g | |
| Protein | 4 g | 8% |
| Potassium | 155 mg | 3% |
| Calcium | 111 mg | 9% |
| Iron | 4.5 mg | 25% |
| Magnesium | 39 mg | 9% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 298 µg | 33% |
| Vitamin E | 0.22 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 173920Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the breakfast cereals median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cereals ready-to-eat, rice, puffed, fortifiedDensity 74 vs 65Cereals ready-to-eat, chocolate-flavored frosted puffed cornDensity 76 vs 65Cereals, farina, enriched, cooked with water, with saltDensity 85 vs 65