Nutrients in 300 calories of Cooked Oats

Boiled Regular Oats, also known as oatmeal, cooked.

Weight per 300 Calories

Cooked Oats

423g

Boiled Regular Oats has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

19%

67%

300 kcal ▼

Macro Nutrients

Cooked Oats

Energy300 kcal

10.3%

Boiled Regular Oats have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.42 g

6.62%

Boiled Regular Oats have 6.4225352112676 g of Fat per 300 calories, which is 6.62% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.3 g

4.1%

Boiled Regular Oats have 1.3098591549296 g of Saturated Fat per 300 calories, which is 4.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.076 g

4.75%

Boiled Regular Oats have 0.076056338028169 g of Omega 3 per 300 calories, which is 4.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.3 g

13.4%

Boiled Regular Oats have 2.2859154929577 g of Omega 6 per 300 calories, which is 13.4% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate50.7 g

39%

Boiled Regular Oats have 50.704225352113 g of Carbohydrate per 300 calories, which is 39% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.14 g

1.57%

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

Boiled Regular Oats have 1.1408450704225 g of Sugars per 300 calories, which is 1.57% 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 300 calories, 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 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.06 g

Boiled Regular Oats have 1.056338028169 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.2 g

19%

Boiled Regular Oats have 7.1830985915493 g of Fiber per 300 calories, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.7 g

19%

Boiled Regular Oats have 10.732394366197 g of Protein per 300 calories, which is 19% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.8%

Thiamine

Boiled Regular Oats have 0.32112676056338 mg of Vitamin B1 per 300 calories, which is 26.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.068 mg

5.2%

Riboflavin

Boiled Regular Oats have 0.067605633802817 mg of Vitamin B2 per 300 calories, which is 5.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.95 mg

5.94%

Niacin, nicotinic acid, niacinamide

Boiled Regular Oats have 0.95070422535211 mg of Vitamin B3 per 300 calories, which is 5.94% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.3 mg

26.3%

Pantothenic acid

Boiled Regular Oats have 1.3140845070423 mg of Vitamin B5 per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.021 mg

1.63%

Pyridoxine

Boiled Regular Oats have 0.02112676056338 mg of Vitamin B6 per 300 calories, which is 1.63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B925.4 μg

6.34%

Folates and Folic Acid

Boiled Regular Oats have 25.352112676056 μg of Vitamin B9 per 300 calories, which is 6.34% 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 300 calories, 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 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.34 mg

2.25%

Tocopherols and Tocotrienols

Boiled Regular Oats have 0.33802816901408 mg of Vitamin E per 300 calories, which is 2.25% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.27 μg

1.06%

Phytomenadione or phylloquinone

Boiled Regular Oats have 1.2676056338028 μg of Vitamin K per 300 calories, which is 1.06% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Oats

Calcium38 mg

3.8%

Boiled Regular Oats have 38.028169014085 mg of Calcium per 300 calories, which is 3.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

34.7%

Boiled Regular Oats have 0.31267605633803 mg of Copper per 300 calories, which is 34.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride303 μg

7.56%

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

Boiled Regular Oats have 302.53521126761 μg of Fluoride per 300 calories, which is 7.56% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron3.8 mg

47.5%

Boiled Regular Oats have 3.8028169014085 mg of Iron per 300 calories, which is 47.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium114 mg

27%

Boiled Regular Oats have 114.08450704225 mg of Magnesium per 300 calories, which is 27% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.45 mg

107%

Boiled Regular Oats have 2.4507042253521 mg of Manganese per 300 calories, which is 107% 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

Phosphorus325 mg

46.5%

Boiled Regular Oats have 325.35211267606 mg of Phosphorus per 300 calories, which is 46.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium296 mg

8.7%

Boiled Regular Oats have 295.77464788732 mg of Potassium per 300 calories, which is 8.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium23 μg

41.5%

Boiled Regular Oats have 22.816901408451 μg of Selenium per 300 calories, which is 41.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium17 mg

1.13%

Boiled Regular Oats have 16.901408450704 mg of Sodium per 300 calories, which is 1.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.23 mg

38.4%

Boiled Regular Oats have 4.2253521126761 mg of Zinc per 300 calories, which is 38.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water353 g

9.55%

Boiled Regular Oats have 353.28169014085 g of Water per 300 calories, which is 9.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Regular Oats:

300 calories of Cooked Oats is an excellent source of Vitamin B1 and Vitamin B5.
It has some Vitamin B2, Vitamin B3 and Vitamin B9.
While 300 calories of product has trace amounts of Vitamin B6, Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Boiled Regular Oats:

300 calories 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 300 calories of Boiled Regular Oats:

300 calories of Cooked Oats is an excellent source of Carbohydrate.
It has a good amount of Omega 6, Fiber and Protein.
It also has some Fat, Saturated Fat and Omega 3.
While 300 calories of product has trace amounts of 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 300 calories of Cooked Oats

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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