Nutrients in 1 pound of Cooked Oats

Boiled Regular Oats, also known as oatmeal, cooked.

Macros Ratio

Protein Fat Carbs

14%

19%

67%

1 lb ▼

Macro Nutrients

Cooked Oats

Energy322 kcal

11%

Boiled Regular Oats have 322.05032 kcal of Energy per 1 pound, which is 11% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.9 g

7.1%

Boiled Regular Oats have 6.8945984 g of Fat per 1 pound, which is 7.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.4 g

4.4%

Boiled Regular Oats have 1.4061352 g of Saturated Fat per 1 pound, which is 4.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.082 g

5.1%

Boiled Regular Oats have 0.08164656 g of Omega 3 per 1 pound, which is 5.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.45 g

14.4%

Boiled Regular Oats have 2.45393272 g of Omega 6 per 1 pound, which is 14.4% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate54.4 g

42%

Boiled Regular Oats have 54.43104 g of Carbohydrate per 1 pound, which is 42% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.22 g

1.7%

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

Boiled Regular Oats have 1.2246984 g of Sugars per 1 pound, which is 1.7% 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 pound, 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 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.13 g

Boiled Regular Oats have 1.13398 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.7 g

20.3%

Boiled Regular Oats have 7.711064 g of Fiber per 1 pound, which is 20.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.5 g

20.6%

Boiled Regular Oats have 11.5212368 g of Protein per 1 pound, which is 20.6% 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 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.34 mg

28.7%

Thiamine

Boiled Regular Oats have 0.34472992 mg of Vitamin B1 per 1 pound, which is 28.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.073 mg

5.6%

Riboflavin

Boiled Regular Oats have 0.07257472 mg of Vitamin B2 per 1 pound, which is 5.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.02 mg

6.38%

Niacin, nicotinic acid, niacinamide

Boiled Regular Oats have 1.020582 mg of Vitamin B3 per 1 pound, which is 6.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.4 mg

28.2%

Pantothenic acid

Boiled Regular Oats have 1.41067112 mg of Vitamin B5 per 1 pound, which is 28.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.023 mg

1.74%

Pyridoxine

Boiled Regular Oats have 0.0226796 mg of Vitamin B6 per 1 pound, which is 1.74% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927.2 μg

6.8%

Folates and Folic Acid

Boiled Regular Oats have 27.21552 μg of Vitamin B9 per 1 pound, which is 6.8% 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 pound, 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 pound, 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.36 mg

2.4%

Tocopherols and Tocotrienols

Boiled Regular Oats have 0.3628736 mg of Vitamin E per 1 pound, which is 2.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.36 μg

1.13%

Phytomenadione or phylloquinone

Boiled Regular Oats have 1.360776 μg of Vitamin K per 1 pound, which is 1.13% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Oats

Calcium41 mg

4.1%

Boiled Regular Oats have 40.82328 mg of Calcium per 1 pound, which is 4.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

37.3%

Boiled Regular Oats have 0.33565808 mg of Copper per 1 pound, which is 37.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride325 μg

8.1%

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

Boiled Regular Oats have 324.771872 μg of Fluoride per 1 pound, which is 8.1% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron4.1 mg

51%

Boiled Regular Oats have 4.082328 mg of Iron per 1 pound, which is 51% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium122 mg

29%

Boiled Regular Oats have 122.46984 mg of Magnesium per 1 pound, which is 29% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.63 mg

114%

Boiled Regular Oats have 2.6308336 mg of Manganese per 1 pound, which is 114% 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

Phosphorus349 mg

50%

Boiled Regular Oats have 349.26584 mg of Phosphorus per 1 pound, which is 50% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium318 mg

9.34%

Boiled Regular Oats have 317.5144 mg of Potassium per 1 pound, which is 9.34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium24.5 μg

44.5%

Boiled Regular Oats have 24.493968 μg of Selenium per 1 pound, which is 44.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium18 mg

1.2%

Boiled Regular Oats have 18.14368 mg of Sodium per 1 pound, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.54 mg

41.2%

Boiled Regular Oats have 4.53592 mg of Zinc per 1 pound, which is 41.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water379 g

10.2%

Boiled Regular Oats have 379.2482712 g of Water per 1 pound, which is 10.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Boiled Regular Oats:

1 pound of Cooked Oats is an excellent source of Vitamin B1 and Vitamin B5.
It has some Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E.
While 1 pound of product has trace amounts of Vitamin B6 and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 pound of Boiled Regular Oats:

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

Macronutrients in 1 pound of Boiled Regular Oats:

1 pound of Cooked Oats is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Fat and Omega 6.
It also has some Saturated Fat and Omega 3.
While 1 pound of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Boiled Regular Oats with:

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Food Info

Nutrients in 1 pound of Cooked Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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