Nutrients in 1 pound of Cooked Oat Bran

Oat bran, cooked.

cooked

Macros Ratio

Protein Fat Carbs

19%

12%

69%

1 lb ▼

Macro Nutrients

Cooked Oat Bran

Energy181 kcal

6.26%

Cooked Oat Bran has 181.4368 kcal of Energy per 1 pound, which is 6.26% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.9 g

4.02%

Cooked Oat Bran has 3.9008912 g of Fat per 1 pound, which is 4.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.74 g

2.3%

Cooked Oat Bran has 0.73935496 g of Saturated Fat per 1 pound, which is 2.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.068 g

4.25%

Cooked Oat Bran has 0.0680388 g of Omega 3 per 1 pound, which is 4.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.47 g

8.64%

Cooked Oat Bran has 1.46963808 g of Omega 6 per 1 pound, which is 8.64% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate52 g

40%

Cooked Oat Bran has 51.8909248 g of Carbohydrate per 1 pound, which is 40% 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

Fiber11.8 g

31%

Cooked Oat Bran has 11.793392 g of Fiber per 1 pound, which is 31% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14.6 g

26%

Cooked Oat Bran has 14.5603032 g of Protein per 1 pound, which is 26% 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 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.73 mg

60.5%

Thiamine

Cooked Oat Bran has 0.7257472 mg of Vitamin B1 per 1 pound, which is 60.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

12%

Riboflavin

Cooked Oat Bran has 0.15422128 mg of Vitamin B2 per 1 pound, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.65 mg

4.1%

Niacin, nicotinic acid, niacinamide

Cooked Oat Bran has 0.65317248 mg of Vitamin B3 per 1 pound, which is 4.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.98 mg

19.7%

Pantothenic acid

Cooked Oat Bran has 0.98429464 mg of Vitamin B5 per 1 pound, which is 19.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.72%

Pyridoxine

Cooked Oat Bran has 0.113398 mg of Vitamin B6 per 1 pound, which is 8.72% 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

Cooked Oat Bran has 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

Cooked Oat Bran has 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

Cooked Oat Bran has 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

Cooked Oat Bran has 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Oat Bran

Calcium45.4 mg

4.54%

Cooked Oat Bran has 45.3592 mg of Calcium per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.3 mg

33.3%

Cooked Oat Bran has 0.29937072 mg of Copper per 1 pound, which is 33.3% 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

Iron4 mg

50%

Cooked Oat Bran has 3.9916096 mg of Iron per 1 pound, which is 50% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium181 mg

43%

Cooked Oat Bran has 181.4368 mg of Magnesium per 1 pound, which is 43% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.37 mg

190%

Cooked Oat Bran has 4.37262688 mg of Manganese per 1 pound, which is 190% 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

Phosphorus540 mg

77%

Cooked Oat Bran has 539.77448 mg of Phosphorus per 1 pound, which is 77% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium417 mg

12.3%

Cooked Oat Bran has 417.30464 mg of Potassium per 1 pound, which is 12.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium35 μg

63.5%

Cooked Oat Bran has 34.926584 μg of Selenium per 1 pound, which is 63.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.54 mg

0.3%

Cooked Oat Bran has 4.53592 mg of Sodium per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.4 mg

22%

Cooked Oat Bran has 2.4040376 mg of Zinc per 1 pound, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water381 g

10.3%

Cooked Oat Bran has 381.01728 g of Water per 1 pound, which is 10.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Cooked Oat Bran:

1 pound 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 1 pound of Cooked Oat Bran:

1 pound of Cooked Oat Bran 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 Potassium.
This cereal has some Calcium.
It has no Sodium.

Macronutrients in 1 pound of Cooked Oat Bran:

1 pound 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 1 pound of Cooked Oat Bran

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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