Nutrients in 300 calories of Oat Bran

Raw Oat Bran.

raw

Weight per 300 Calories

Oat Bran

122g

Raw Oat Bran has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

17%

16%

67%

300 kcal ▼

Macro Nutrients

Oat Bran

Energy300 kcal

10.3%

Raw 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

Fat8.57 g

8.84%

Raw Oat Bran has 8.5731707317073 g of Fat per 300 calories, which is 8.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.6 g

5.06%

Raw Oat Bran has 1.619512195122 g of Saturated Fat per 300 calories, which is 5.06% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.22%

Raw Oat Bran has 0.14756097560976 g of Omega 3 per 300 calories, which is 9.22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.23 g

19%

Raw Oat Bran has 3.2256097560976 g of Omega 6 per 300 calories, which is 19% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate80.8 g

62%

Raw Oat Bran has 80.756097560976 g of Carbohydrate per 300 calories, which is 62% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.77 g

2.44%

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

Raw Oat Bran has 1.7682926829268 g of Sugars per 300 calories, which is 2.44% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber18.8 g

49.4%

Raw Oat Bran has 18.780487804878 g of Fiber per 300 calories, which is 49.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21 g

37.7%

Raw Oat Bran has 21.09756097561 g of Protein per 300 calories, which is 37.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oat Bran

Vitamin A0 μg

RAE, retinol activity equivalents

Raw 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 B11.43 mg

119%

Thiamine

Raw Oat Bran has 1.4268292682927 mg of Vitamin B1 per 300 calories, which is 119% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg

20.6%

Riboflavin

Raw Oat Bran has 0.26829268292683 mg of Vitamin B2 per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.14 mg

7.1%

Niacin, nicotinic acid, niacinamide

Raw Oat Bran has 1.1390243902439 mg of Vitamin B3 per 300 calories, which is 7.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.8 mg

36.3%

Pantothenic acid

Raw Oat Bran has 1.8170731707317 mg of Vitamin B5 per 300 calories, which is 36.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15.5%

Pyridoxine

Raw Oat Bran has 0.20121951219512 mg of Vitamin B6 per 300 calories, which is 15.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B963.4 μg

16%

Folates and Folic Acid

Raw Oat Bran has 63.414634146341 μg of Vitamin B9 per 300 calories, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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

Raw 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

Raw 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 E1.23 mg

8.2%

Tocopherols and Tocotrienols

Raw Oat Bran has 1.2317073170732 mg of Vitamin E per 300 calories, which is 8.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.9 μg

3.25%

Phytomenadione or phylloquinone

Raw Oat Bran has 3.9024390243902 μg of Vitamin K per 300 calories, which is 3.25% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oat Bran

Calcium70.7 mg

7.07%

Raw Oat Bran has 70.731707317073 mg of Calcium per 300 calories, which is 7.07% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54.6%

Raw Oat Bran has 0.49146341463415 mg of Copper per 300 calories, which is 54.6% 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%

Raw Oat Bran has 6.5975609756098 mg of Iron per 300 calories, which is 82.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium287 mg

68.2%

Raw Oat Bran has 286.58536585366 mg of Magnesium per 300 calories, which is 68.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.87 mg

299%

Raw Oat Bran has 6.8658536585366 mg of Manganese per 300 calories, which is 299% 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

Phosphorus895 mg

128%

Raw Oat Bran has 895.12195121951 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%

Raw Oat Bran has 690.24390243902 mg of Potassium per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium55 μg

100%

Raw Oat Bran has 55.121951219512 μg of Selenium per 300 calories, which is 100% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.88 mg

0.33%

Raw Oat Bran has 4.8780487804878 mg of Sodium per 300 calories, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.8 mg

34.5%

Raw Oat Bran has 3.7926829268293 mg of Zinc per 300 calories, which is 34.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water8 g

0.22%

Raw Oat Bran has 7.9878048780488 g of Water per 300 calories, which is 0.22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Oat Bran:

300 calories of 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, Vitamin B9 and Vitamin E.
This cereal has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Raw Oat Bran:

300 calories of 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 Raw Oat Bran:

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

Compare Raw Oat Bran with:

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

Food Info

Nutrients in 300 calories of Oat Bran

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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