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Try the exciting new lunch recipe from Day 7 of our upcoming 7-Day Meal Plan.

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10-Minute Energizing Oatmeal

In-depth nutrient profile:

10-Minute Energizing Oatmeal
(Note: "--" indicates data unavailable)
amount 1.00 serving
total weight 206.54 g
BASIC MACRONUTRIENTS AND CALORIES
nutrient amount DRI/DV
(%)
Protein 14.24 g
Carbohydrates 57.22 g
Fat - Total 11.40 g
Dietary Fiber 7.36 g 29
Calories 366.41
MACRONUTRIENT AND CALORIE DETAIL
nutrient amount DRI/DV
(%)
Carbohydrate:
Total Sugars 20.63 g
Monosaccharides 0.02 g
Disaccharides 5.45 g
Soluble Fiber 2.36 g
Insoluble Fiber 2.79 g
Other Carbohydrates 29.24 g
Fat:
Monounsaturated Fat 2.43 g
Polyunsaturated Fat 6.20 g
Saturated Fat 1.43 g
Trans Fat 0.01 g
Calories from fat 102.59
Calories from saturated fat 12.91
Cholesterol 2.46 mg
Water 120.36 g
MICRONUTRIENTS
nutrient amount DRI/DV
(%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin - B1 0.60 mg 50
Vitamin - B2 0.34 mg 26
Vitamin - B3 (Niacin Equivalents) 3.04 mg
Vitamin B6 0.32 mg 19
Vitamin B12 0.53 mcg 22
Biotin 2.46 mcg 8
Choline 0.06 mg 0
Folate 69.09 mcg 17
Pantothenic Acid 1.81 mg 36
Vitamin C 1.76 mg 2
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU) 258.05 IU 9
Vitamin A mcg Retinol Activity Equivalents (RAE) 76.00 mcg (RAE)
Retinol mcg Retinol Equivalents (RE) 75.03 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE) 0.97 mcg (RE) --
Beta Carotene 4.27 mcg
Vitamin D
Vitamin D International Units (IU) 49.20 IU 12
Vitamin D mcg 1.23 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE) 4.99 mg (ATE) 33
Vitamin E International Units (IU) 7.43 IU
Vitamin E mg 4.99 mg
Vitamin K 0.54 mcg 1
Minerals
nutrient amount DRI/DV
(%)
Boron 27.00 mcg
Calcium 313.83 mg 31
Chloride 123.00 mg
Chromium 0.06 mcg 0
Copper 0.65 mg 72
Fluoride -- mg --
Iodine 29.52 mcg 20
Iron 5.11 mg 28
Magnesium 212.49 mg 53
Manganese 0.77 mg 39
Molybdenum 2.46 mcg 5
Phosphorus 440.89 mg 63
Potassium 746.05 mg 21
Selenium 13.04 mcg 24
Sodium 81.40 mg 5
Zinc 2.80 mg 25
INDIVIDUAL FATTY ACIDS
nutrient amount DRI/DV
(%)
Omega-3 Fatty Acids 0.75 g 31
Omega-6 Fatty Acids 4.59 g
Monounsaturated Fats
14:1 Myristoleic 0.00 g
15:1 Pentadecenoic 0.00 g
16:1 Palmitoleic 0.02 g
17:1 Heptadecenoic 0.00 g
18:1 Oleic 1.61 g
20:1 Eicosenoic 0.01 g
22:1 Erucic 0.00 g
24:1 Nervonic 0.00 g
Polyunsaturated Fats
18:2 Linoleic 4.59 g
18:3 Linolenic 0.75 g
18:4 Stearidonic 0.00 g
20:3 Eicosatrienoic 0.00 g
20:4 Arachidonic 0.00 g
20:5 Eicosapentaenoic (EPA) 0.00 g
22:5 Docosapentaenoic (DPA) 0.00 g
22:6 Docosahexaenoic (DHA) 0.00 g
Saturated Fatty Acids
4:0 Butyric 0.02 g
6:0 Caproic 0.00 g
8:0 Caprylic 0.00 g
10:0 Capric 0.01 g
12:0 Lauric 0.00 g
14:0 Myristic 0.04 g
15:0 Pentadecanoic 0.01 g
16:0 Palmitic 0.54 g
17:0 Margaric 0.01 g
18:0 Stearic 0.39 g
20:0 Arachidic 0.02 g
22:0 Behenate 0.00 g
24:0 Lignoceric 0.00 g
INDIVIDUAL AMINO ACIDS
nutrient amount DRI/DV
(%)
Alanine 0.30 g
Arginine 0.46 g
Aspartate 0.65 g
Cysteine 0.10 g 38
Glutamate 1.66 g
Glycine 0.28 g
Histidine 0.20 g 22
Isoleucine 0.42 g 34
Leucine 0.66 g 24
Lysine 0.48 g 19
Methionine 0.18 g 27
Phenylalanine 0.37 g 42
Proline 0.60 g
Serine 0.38 g
Threonine 0.32 g 33
Tryptophan 0.11 g 42
Tyrosine 0.31 g 42
Valine 0.47 g 28
OTHER COMPONENTS
nutrient amount DRI/DV
(%)
Ash 3.33 g
Organic Acids -- mg
Acetic Acid -- mg
Citric Acid -- mg
Lactic Acid -- mg
Malic Acid -- mg
Taurine -- mg
Sugar Alcohols (Total) 0.00 g
Glycerol 0.00 g
Inositol 0.00 g
Mannitol 0.00 g
Sorbitol 0.00 g
Xylitol 0.00 g
Artificial Sweeteners (Total) 0.00 mg
Aspartame 0.00 mg
Saccharin 0.00 mg
Alcohol 0.00 g
Caffeine 0.00 mg

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