Nutrients in 14 ounces of Cooked Oat Bran

Oat bran, cooked.

cooked

Macros Ratio

Protein Fat Carbs

19%

12%

69%

14 oz ▼

Macro Nutrients

Cooked Oat Bran

Energy159 kcal

5.47%

Cooked Oat Bran has 158.7572 kcal of Energy per 14 ounces, which is 5.47% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.4 g

3.5%

Cooked Oat Bran has 3.4132798 g of Fat per 14 ounces, which is 3.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.65 g

2.02%

Cooked Oat Bran has 0.64693559 g of Saturated Fat per 14 ounces, which is 2.02% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.06 g

3.72%

Cooked Oat Bran has 0.05953395 g of Omega 3 per 14 ounces, which is 3.72% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.3 g

7.56%

Cooked Oat Bran has 1.28593332 g of Omega 6 per 14 ounces, which is 7.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Oat Bran has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate45.4 g

35%

Cooked Oat Bran has 45.4045592 g of Carbohydrate per 14 ounces, which is 35% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber10.3 g

27%

Cooked Oat Bran has 10.319218 g of Fiber per 14 ounces, which is 27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.7 g

22.8%

Cooked Oat Bran has 12.7402653 g of Protein per 14 ounces, which is 22.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Oat Bran

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Oat Bran has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.64 mg

53%

Thiamine

Cooked Oat Bran has 0.6350288 mg of Vitamin B1 per 14 ounces, which is 53% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10.4%

Riboflavin

Cooked Oat Bran has 0.13494362 mg of Vitamin B2 per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.57 mg

3.57%

Niacin, nicotinic acid, niacinamide

Cooked Oat Bran has 0.57152592 mg of Vitamin B3 per 14 ounces, which is 3.57% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.86 mg

17.2%

Pantothenic acid

Cooked Oat Bran has 0.86125781 mg of Vitamin B5 per 14 ounces, which is 17.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.099 mg

7.63%

Pyridoxine

Cooked Oat Bran has 0.09922325 mg of Vitamin B6 per 14 ounces, which is 7.63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B924 μg

5.95%

Folates and Folic Acid

Cooked Oat Bran has 23.81358 μg of Vitamin B9 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Oat Bran has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Cooked Oat Bran has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Oat Bran has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Oat Bran

Calcium39.7 mg

3.97%

Cooked Oat Bran has 39.6893 mg of Calcium per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.26 mg

29%

Cooked Oat Bran has 0.26194938 mg of Copper per 14 ounces, which is 29% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.5 mg

43.7%

Cooked Oat Bran has 3.4926584 mg of Iron per 14 ounces, which is 43.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium159 mg

37.8%

Cooked Oat Bran has 158.7572 mg of Magnesium per 14 ounces, which is 37.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.83 mg

166%

Cooked Oat Bran has 3.82604852 mg of Manganese per 14 ounces, which is 166% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus472 mg

67.5%

Cooked Oat Bran has 472.30267 mg of Phosphorus per 14 ounces, which is 67.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium365 mg

10.7%

Cooked Oat Bran has 365.14156 mg of Potassium per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium30.6 μg

55.6%

Cooked Oat Bran has 30.560761 μg of Selenium per 14 ounces, which is 55.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Cooked Oat Bran has 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Cooked Oat Bran has 2.1035329 mg of Zinc per 14 ounces, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water333 g

Cooked Oat Bran has 333.39012 g of Water per 14 ounces, which is 9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Cooked Oat Bran:

14 ounces of Cooked Oat Bran is an excellent source of Vitamin B1.
It has a good amount of Vitamin B2, Vitamin B5 and Vitamin B6.
It also has some Vitamin B3 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Cooked Oat Bran:

14 ounces of Cooked Oat Bran has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Selenium.
It also has a good amount of Potassium and Zinc.
This cereal has some Calcium.
It has no Sodium.

Macronutrients in 14 ounces of Cooked Oat Bran:

14 ounces of Cooked Oat Bran is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 6.
It also has some Fat and Omega 3.
The product has trace amounts of Saturated Fat.

Compare Cooked Oat Bran with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Cooked Oat Bran

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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