Nutrients in 300 calories of Oats

Oats (Avena sativa L.).

Weight per 300 Calories

Oats

77g

Oats has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

17%

16%

67%

300 kcal ▼

Macro Nutrients

Oats

Energy300 kcal

10.3%

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

Fat5.32 g

5.5%

Oats have 5.3213367609255 g of Fat per 300 calories, which is 5.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.94 g

2.93%

Oats have 0.93856041131105 g of Saturated Fat per 300 calories, which is 2.93% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.086 g

5.35%

Oats have 0.08560411311054 g of Omega 3 per 300 calories, which is 5.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.87 g

11%

Oats have 1.8694087403599 g of Omega 6 per 300 calories, which is 11% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate51 g

39.3%

Oats have 51.107969151671 g of Carbohydrate per 300 calories, which is 39.3% 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

Fiber8.17 g

21.5%

Oats have 8.1748071979434 g of Fiber per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23.3%

Oats have 13.025706940874 g of Protein per 300 calories, which is 23.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oats

Vitamin A0 μg

RAE, retinol activity equivalents

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 B10.59 mg

49%

Thiamine

Oats have 0.58843187660668 mg of Vitamin B1 per 300 calories, which is 49% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.25%

Riboflavin

Oats have 0.10719794344473 mg of Vitamin B2 per 300 calories, which is 8.25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.74 mg

4.63%

Niacin, nicotinic acid, niacinamide

Oats have 0.74113110539846 mg of Vitamin B3 per 300 calories, which is 4.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.04 mg

21%

Pantothenic acid

Oats have 1.0411311053985 mg of Vitamin B5 per 300 calories, which is 21% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.092 mg

7.06%

Pyridoxine

Oats have 0.091773778920308 mg of Vitamin B6 per 300 calories, which is 7.06% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B717 μg

56.3%

Biotin

Oats have 16.889460154242 μg of Vitamin B7 per 300 calories, which is 56.3% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B943 μg

10.8%

Folates and Folic Acid

Oats have 43.18766066838 μg of Vitamin B9 per 300 calories, which is 10.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

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

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

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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Oats

Calcium41.6 mg

4.16%

Oats have 41.645244215938 mg of Calcium per 300 calories, which is 4.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53.6%

Oats have 0.4827763496144 mg of Copper per 300 calories, which is 53.6% 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

Iron3.64 mg

45.5%

Oats have 3.6401028277635 mg of Iron per 300 calories, which is 45.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium137 mg

32.5%

Oats have 136.50385604113 mg of Magnesium per 300 calories, which is 32.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.8 mg

165%

Oats have 3.7912596401028 mg of Manganese per 300 calories, which is 165% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum123 μg

274%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Oats have 123.39331619537 μg of Molybdenum per 300 calories, which is 274% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus403 mg

57.6%

Oats have 403.34190231362 mg of Phosphorus per 300 calories, which is 57.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium331 mg

9.73%

Oats have 330.84832904884 mg of Potassium per 300 calories, which is 9.73% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19.6 μg

35.6%

Oats have 19.588688946015 μg of Selenium per 300 calories, which is 35.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.54 mg

0.1%

Oats have 1.5424164524422 mg of Sodium per 300 calories, which is 0.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.06 mg

28%

Oats have 3.0616966580977 mg of Zinc per 300 calories, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water6.34 g

0.17%

Oats have 6.3393316195373 g of Water per 300 calories, which is 0.17% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Oats:

300 calories of Oats is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B7.
It has a good amount of Vitamin B2, Vitamin B6 and Vitamin B9.
It also has some Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Oats:

300 calories of Oats has outstanding amounts of Manganese and Molybdenum.
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 300 calories of Oats:

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

Compare Oats with:

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

Food Info

Nutrients in 300 calories of Oats

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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