Grains & Cereals · SOURCE-BASED NUTRITION
Cereal, O's, plain nutrition facts
Survey (FNDDS)
Cereal, O's, plain. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 374 kcal | — |
| Protein | 12.4 g | 24.8% |
| Carbohydrate, by difference | 67.9 g | 24.7% |
| Total lipid (fat) | 6.17 g | 7.9% |
| Fiber, total dietary | 10.5 g | 37.5% |
| Total Sugars | 4.9 g | — |
| Fatty acids, total saturated | 1.05 g | 5.3% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 506 mg | 22% |
| Potassium, K | 342 mg | 7.3% |
| Calcium, Ca | 368 mg | 28.3% |
| Iron, Fe | 30.9 mg | 172% |
| Magnesium, Mg | 130 mg | 31% |
| Phosphorus, P | 387 mg | 31% |
| Zinc, Zn | 3.44 mg | 31.3% |
| Copper, Cu | 0.37 mg | 41.1% |
| Selenium, Se | 27.3 µg | 49.6% |
| Vitamin A, RAE | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 22.9 mg | 25.4% |
| Vitamin D (D2 + D3) | 5 µg | 25% |
| Vitamin E (alpha-tocopherol) | 0.4 mg | 2.7% |
| Vitamin K (phylloquinone) | 1.9 µg | 1.6% |
| Thiamin | 0.88 mg | 73.5% |
| Riboflavin | 0.63 mg | 48.6% |
| Niacin | 7.03 mg | 43.9% |
| Vitamin B-6 | 0.73 mg | 42.8% |
| Folate, DFE | 233 µg | 58.3% |
| Vitamin B-12 | 0.9 µg | 37.5% |
| Choline, total | 38.2 mg | 6.9% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 0 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Fatty acids, total monounsaturated | 1.87 g | — |
| Fatty acids, total polyunsaturated | 2.17 g | — |
| Folate, food | 30 µg | — |
| Folate, total | 150 µg | — |
| Folic acid | 119 µg | — |
| Lutein + zeaxanthin | 170 µg | — |
| Lycopene | 0 µg | — |
| MUFA 16:1 | 0.01 g | — |
| MUFA 18:1 | 1.86 g | — |
| MUFA 20:1 | 0 g | — |
| MUFA 22:1 | 0 g | — |
| PUFA 18:2 | 2.08 g | — |
| PUFA 18:3 | 0.09 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0.02 g | — |
| SFA 14:0 | 0.01 g | — |
| SFA 16:0 | 0.89 g | — |
| SFA 18:0 | 0.06 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 10.2 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Iron (172% DV), Thiamin (B1) (73.5% DV) and Folate (58.3% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Iron: oxygen transport
This amount provides 30.9 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceThiamin (B1): energy and cell function
This amount provides 0.88 mg. Thiamin helps turn food into energy and supports normal cell growth and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceFolate: DNA and cell division
This amount provides 233 µg. Folate is needed to make DNA and RNA and for normal cell division. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceSelenium: thyroid and antioxidant defense
This amount provides 27.3 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceRiboflavin (B2): energy and cell growth
This amount provides 0.63 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceNiacin (B3): energy and cell function
This amount provides 7.03 mg. Niacin helps enzymes convert food into energy and supports normal cell function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Iron
This amount provides 30.9 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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