Nutrients in 300 calories of Cooked Oat Bran

Oat bran, cooked.

cooked

Weight per 300 Calories

Cooked Oat Bran

750g

Cooked Oat Bran has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

19%

12%

69%

300 kcal ▼

Macro Nutrients

Cooked Oat Bran

Energy300 kcal

10.3%

Cooked Oat Bran has 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

Fat6.45 g

6.65%

Cooked Oat Bran has 6.45 g of Fat per 300 calories, which is 6.65% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.22 g

3.82%

Cooked Oat Bran has 1.2225 g of Saturated Fat per 300 calories, which is 3.82% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

7.03%

Cooked Oat Bran has 0.1125 g of Omega 3 per 300 calories, which is 7.03% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.43 g

14.3%

Cooked Oat Bran has 2.43 g of Omega 6 per 300 calories, which is 14.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate85.8 g

66%

Cooked Oat Bran has 85.8 g of Carbohydrate per 300 calories, which is 66% 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

Fiber19.5 g

51.3%

Cooked Oat Bran has 19.5 g of Fiber per 300 calories, which is 51.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein24 g

43%

Cooked Oat Bran has 24.075 g of Protein per 300 calories, which is 43% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.2 mg

100%

Thiamine

Cooked Oat Bran has 1.2 mg of Vitamin B1 per 300 calories, which is 100% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

19.6%

Riboflavin

Cooked Oat Bran has 0.255 mg of Vitamin B2 per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.08 mg

6.75%

Niacin, nicotinic acid, niacinamide

Cooked Oat Bran has 1.08 mg of Vitamin B3 per 300 calories, which is 6.75% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.63 mg

32.6%

Pantothenic acid

Cooked Oat Bran has 1.6275 mg of Vitamin B5 per 300 calories, which is 32.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg

14.4%

Pyridoxine

Cooked Oat Bran has 0.1875 mg of Vitamin B6 per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B945 μg

11.3%

Folates and Folic Acid

Cooked Oat Bran has 45 μg of Vitamin B9 per 300 calories, which is 11.3% 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 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

Cooked Oat Bran has 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

Cooked Oat Bran has 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Oat Bran

Calcium75 mg

7.5%

Cooked Oat Bran has 75 mg of Calcium per 300 calories, which is 7.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

55%

Cooked Oat Bran has 0.495 mg of Copper per 300 calories, which is 55% 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

Iron6.6 mg

82.5%

Cooked Oat Bran has 6.6 mg of Iron per 300 calories, which is 82.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium300 mg

71.4%

Cooked Oat Bran has 300 mg of Magnesium per 300 calories, which is 71.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.23 mg

314%

Cooked Oat Bran has 7.23 mg of Manganese per 300 calories, which is 314% 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

Phosphorus893 mg

128%

Cooked Oat Bran has 892.5 mg of Phosphorus per 300 calories, which is 128% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium690 mg

20.3%

Cooked Oat Bran has 690 mg of Potassium per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium57.8 μg

105%

Cooked Oat Bran has 57.75 μg of Selenium per 300 calories, which is 105% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.5 mg

0.5%

Cooked Oat Bran has 7.5 mg of Sodium per 300 calories, which is 0.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.98 mg

36%

Cooked Oat Bran has 3.975 mg of Zinc per 300 calories, which is 36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water630 g

17%

Cooked Oat Bran has 630 g of Water per 300 calories, which is 17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Oat Bran:

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

Minerals in 300 calories of Cooked Oat Bran:

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

Macronutrients in 300 calories of Cooked Oat Bran:

300 calories of Cooked Oat Bran is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3 and Omega 6.
It also has some Fat and Saturated Fat.

Compare Cooked Oat Bran with:

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

Food Info

Nutrients in 300 calories of Cooked Oat Bran

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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