Nutrients in 1 kilogram of Cooked Oat Bran

Oat bran, cooked.

cooked

Macros Ratio

Protein Fat Carbs

19%

12%

69%

1 kg ▼

Macro Nutrients

Cooked Oat Bran

Energy400 kcal

13.8%

Cooked Oat Bran has 400 kcal of Energy per 1 kilogram, which is 13.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.6 g

8.87%

Cooked Oat Bran has 8.6 g of Fat per 1 kilogram, which is 8.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.63 g

5.1%

Cooked Oat Bran has 1.63 g of Saturated Fat per 1 kilogram, which is 5.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.38%

Cooked Oat Bran has 0.15 g of Omega 3 per 1 kilogram, which is 9.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.24 g

19%

Cooked Oat Bran has 3.24 g of Omega 6 per 1 kilogram, which is 19% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate114 g

88%

Cooked Oat Bran has 114.4 g of Carbohydrate per 1 kilogram, which is 88% 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

Fiber26 g

68.4%

Cooked Oat Bran has 26 g of Fiber per 1 kilogram, which is 68.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein32 g

57.3%

Cooked Oat Bran has 32.1 g of Protein per 1 kilogram, which is 57.3% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.6 mg

133%

Thiamine

Cooked Oat Bran has 1.6 mg of Vitamin B1 per 1 kilogram, which is 133% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.34 mg

26%

Riboflavin

Cooked Oat Bran has 0.34 mg of Vitamin B2 per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.44 mg

Niacin, nicotinic acid, niacinamide

Cooked Oat Bran has 1.44 mg of Vitamin B3 per 1 kilogram, which is 9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.17 mg

43.4%

Pantothenic acid

Cooked Oat Bran has 2.17 mg of Vitamin B5 per 1 kilogram, which is 43.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19.2%

Pyridoxine

Cooked Oat Bran has 0.25 mg of Vitamin B6 per 1 kilogram, which is 19.2% 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

Cooked Oat Bran has 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

Cooked Oat Bran has 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

Cooked Oat Bran has 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

Cooked Oat Bran has 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Oat Bran

Calcium100 mg

10%

Cooked Oat Bran has 100 mg of Calcium per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.66 mg

73.3%

Cooked Oat Bran has 0.66 mg of Copper per 1 kilogram, which is 73.3% 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

Iron8.8 mg

110%

Cooked Oat Bran has 8.8 mg of Iron per 1 kilogram, which is 110% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium400 mg

95%

Cooked Oat Bran has 400 mg of Magnesium per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese9.64 mg

419%

Cooked Oat Bran has 9.64 mg of Manganese per 1 kilogram, which is 419% 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

Phosphorus1190 mg

170%

Cooked Oat Bran has 1190 mg of Phosphorus per 1 kilogram, which is 170% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium920 mg

27%

Cooked Oat Bran has 920 mg of Potassium per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium77 μg

140%

Cooked Oat Bran has 77 μg of Selenium per 1 kilogram, which is 140% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10 mg

0.67%

Cooked Oat Bran has 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.3 mg

48%

Cooked Oat Bran has 5.3 mg of Zinc per 1 kilogram, which is 48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water840 g

22.7%

Cooked Oat Bran has 840 g of Water per 1 kilogram, which is 22.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Cooked Oat Bran:

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

Minerals in 1 kilogram of Cooked Oat Bran:

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

Macronutrients in 1 kilogram of Cooked Oat Bran:

1 kilogram of Cooked Oat Bran has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Fat, Omega 3 and Omega 6.
This cereal has some Saturated Fat.

Compare Cooked Oat Bran with:

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

Food Info

Nutrients in 1 kilogram of Cooked Oat Bran

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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