Nutrients in 1 kilogram of Cooked Oats

Boiled Regular Oats, also known as oatmeal, cooked.

Macros Ratio

Protein Fat Carbs

14%

19%

67%

1 kg ▼

Macro Nutrients

Cooked Oats

Energy710 kcal

24.5%

Boiled Regular Oats have 710 kcal of Energy per 1 kilogram, which is 24.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat15 g

15.7%

Boiled Regular Oats have 15.2 g of Fat per 1 kilogram, which is 15.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.1 g

9.7%

Boiled Regular Oats have 3.1 g of Saturated Fat per 1 kilogram, which is 9.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11.3%

Boiled Regular Oats have 0.18 g of Omega 3 per 1 kilogram, which is 11.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.4 g

32%

Boiled Regular Oats have 5.41 g of Omega 6 per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Regular Oats have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate120 g

92%

Boiled Regular Oats have 120 g of Carbohydrate per 1 kilogram, which is 92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.7 g

3.72%

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

Boiled Regular Oats have 2.7 g of Sugars per 1 kilogram, which is 3.72% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0 g

≤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]

Boiled Regular Oats have 0 g of Fructose per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0 g

Boiled Regular Oats have 0 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.5 g

Boiled Regular Oats have 2.5 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber17 g

44.7%

Boiled Regular Oats have 17 g of Fiber per 1 kilogram, which is 44.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein25.4 g

45.4%

Boiled Regular Oats have 25.4 g of Protein per 1 kilogram, which is 45.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Oats

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled Regular Oats have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.76 mg

63.3%

Thiamine

Boiled Regular Oats have 0.76 mg of Vitamin B1 per 1 kilogram, which is 63.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.3%

Riboflavin

Boiled Regular Oats have 0.16 mg of Vitamin B2 per 1 kilogram, which is 12.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.25 mg

14%

Niacin, nicotinic acid, niacinamide

Boiled Regular Oats have 2.25 mg of Vitamin B3 per 1 kilogram, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.1 mg

62.2%

Pantothenic acid

Boiled Regular Oats have 3.11 mg of Vitamin B5 per 1 kilogram, which is 62.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.05 mg

3.85%

Pyridoxine

Boiled Regular Oats have 0.05 mg of Vitamin B6 per 1 kilogram, which is 3.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B960 μg

15%

Folates and Folic Acid

Boiled Regular Oats have 60 μg of Vitamin B9 per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Regular Oats have 0 μg of Vitamin B12 per 1 kilogram, 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

Boiled Regular Oats have 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Regular Oats have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.8 mg

5.33%

Tocopherols and Tocotrienols

Boiled Regular Oats have 0.8 mg of Vitamin E per 1 kilogram, which is 5.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3 μg

2.5%

Phytomenadione or phylloquinone

Boiled Regular Oats have 3 μg of Vitamin K per 1 kilogram, which is 2.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Oats

Calcium90 mg

Boiled Regular Oats have 90 mg of Calcium per 1 kilogram, which is 9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.74 mg

82.2%

Boiled Regular Oats have 0.74 mg of Copper per 1 kilogram, which is 82.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride716 μg

18%

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

Boiled Regular Oats have 716 μg of Fluoride per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron9 mg

113%

Boiled Regular Oats have 9 mg of Iron per 1 kilogram, which is 113% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium270 mg

64.3%

Boiled Regular Oats have 270 mg of Magnesium per 1 kilogram, which is 64.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.8 mg

252%

Boiled Regular Oats have 5.8 mg of Manganese per 1 kilogram, which is 252% 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

Phosphorus770 mg

110%

Boiled Regular Oats have 770 mg of Phosphorus per 1 kilogram, which is 110% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium700 mg

20.6%

Boiled Regular Oats have 700 mg of Potassium per 1 kilogram, which is 20.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium54 μg

98%

Boiled Regular Oats have 54 μg of Selenium per 1 kilogram, which is 98% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium40 mg

2.67%

Boiled Regular Oats have 40 mg of Sodium per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc10 mg

91%

Boiled Regular Oats have 10 mg of Zinc per 1 kilogram, which is 91% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water836 g

22.6%

Boiled Regular Oats have 836.1 g of Water per 1 kilogram, which is 22.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Boiled Regular Oats:

1 kilogram of Cooked Oats is an excellent source of Vitamin B1 and Vitamin B5.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B9.
It also has some Vitamin B6, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Boiled Regular Oats:

1 kilogram of Cooked Oats has outstanding amounts of Copper, Iron, Manganese, Phosphorus, Selenium and Zinc.
It is an excellent source of Magnesium and Potassium.
It also has a good amount of Calcium and Fluoride.
This meal has some Sodium.

Macronutrients in 1 kilogram of Boiled Regular Oats:

1 kilogram of Cooked Oats has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 6, Fiber and Protein.
It also has a good amount of Fat, Saturated Fat and Omega 3.
This meal has some Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Boiled Regular Oats with:

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

Food Info

Nutrients in 1 kilogram of Cooked Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Boiled Regular Oats with: