NutriVals is a free database of Nutrition Facts.

Cereals

Average Nutrition Facts (100g)

RDA
Energy 369 kcal
1543 kJ
18%
Water 12.33 g
12 ml
1%
Protein 11.3 g 23%
Carbohydrate 70.4 g 26%
Sugars 0.66 g 1%
Starch 36.7 g
Fiber 6.03 g 22%
Fat 4.39 g 6%
Saturated 2 0.66 g (of recommended max) 3%
Monounsatured 1.26 g 3%
Polyunsatured 1.91 g 10%

2 A maximum of 20g of saturated fat per day is recommended

Minerals

Calcium (Ca) 36 mg 3%
Iron (Fe) 3.33 mg 19%
Magnesium (Mg) 123.33 mg 29%
Phosphorus (P) 325 mg 26%
Potassium (K) 337 mg 7%
Sodium (Na) 4 mg 0%
Zinc (Zn) 2.63 mg 24%
Copper (Cu) 0.36 mg 40%
Manganese (Mn) 2.25 mg 98%
Selenium (Se) 0.01 mg 18%

Vitamins

Thiamin (B1) 0.3 mg 25%
Riboflavin (B2) 0.17 mg 13%
Niacin (B3) 1.41 mg 9%
Pantothenic acid (B5) 1.08 mg 22%
Pyridoxine (B6) 0.24 mg 14%
Folate (B9) 0.08 mg 20%
Vitamin E 0.95 mg 6%

Amino acids

Arginine 0.97 g
Histidine 0.34 g 49%
Lysine 0.7 g 33%
Aspartic acid 1.18 g
Glutamic acid 2.34 g
Serine 0.64 g
Threonine 0.4 g 38%
Cysteine 0.33 g
Glycine 0.67 g
Proline 0.61 g
Alanine 0.58 g
Isoleucine 0.5 g 36%
Leucine 0.91 g 33%
Methionine 0.26 g 25%
Phenylalanine 0.63 g 36%
Tryptophan 0.17 g 61%
Tyrosine 0.33 g
Valine 0.64 g 35%
Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine