Nutrients in 500 calories of Cooked Oats

Boiled Regular Oats, also known as oatmeal, cooked.

Weight per 500 Calories

Cooked Oats

704g

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

Macros Ratio

Protein Fat Carbs

14%

19%

67%

500 kcal ▼

Macro Nutrients

Cooked Oats

Energy500 kcal

17.2%

Boiled Regular Oats have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat10.7 g

11%

Boiled Regular Oats have 10.704225352113 g of Fat per 500 calories, which is 11% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.2 g

6.82%

Boiled Regular Oats have 2.1830985915493 g of Saturated Fat per 500 calories, which is 6.82% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

7.92%

Boiled Regular Oats have 0.12676056338028 g of Omega 3 per 500 calories, which is 7.92% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.8 g

22.4%

Boiled Regular Oats have 3.8098591549296 g of Omega 6 per 500 calories, which is 22.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate84.5 g

65%

Boiled Regular Oats have 84.507042253521 g of Carbohydrate per 500 calories, which is 65% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.9 g

2.62%

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

Boiled Regular Oats have 1.9014084507042 g of Sugars per 500 calories, which is 2.62% 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 500 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 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.76 g

Boiled Regular Oats have 1.7605633802817 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12 g

31.5%

Boiled Regular Oats have 11.971830985915 g of Fiber per 500 calories, which is 31.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein18 g

32%

Boiled Regular Oats have 17.887323943662 g of Protein per 500 calories, which is 32% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.54 mg

44.6%

Thiamine

Boiled Regular Oats have 0.53521126760563 mg of Vitamin B1 per 500 calories, which is 44.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.67%

Riboflavin

Boiled Regular Oats have 0.11267605633803 mg of Vitamin B2 per 500 calories, which is 8.67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

9.9%

Niacin, nicotinic acid, niacinamide

Boiled Regular Oats have 1.5845070422535 mg of Vitamin B3 per 500 calories, which is 9.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.2 mg

44%

Pantothenic acid

Boiled Regular Oats have 2.1901408450704 mg of Vitamin B5 per 500 calories, which is 44% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.035 mg

2.7%

Pyridoxine

Boiled Regular Oats have 0.035211267605634 mg of Vitamin B6 per 500 calories, which is 2.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B942.3 μg

10.6%

Folates and Folic Acid

Boiled Regular Oats have 42.253521126761 μg of Vitamin B9 per 500 calories, which is 10.6% 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 500 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 500 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.56 mg

3.76%

Tocopherols and Tocotrienols

Boiled Regular Oats have 0.56338028169014 mg of Vitamin E per 500 calories, which is 3.76% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.1 μg

1.76%

Phytomenadione or phylloquinone

Boiled Regular Oats have 2.112676056338 μg of Vitamin K per 500 calories, which is 1.76% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Oats

Calcium63.4 mg

6.34%

Boiled Regular Oats have 63.380281690141 mg of Calcium per 500 calories, which is 6.34% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

58%

Boiled Regular Oats have 0.52112676056338 mg of Copper per 500 calories, which is 58% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride504 μg

12.6%

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

Boiled Regular Oats have 504.22535211268 μg of Fluoride per 500 calories, which is 12.6% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron6.34 mg

79.2%

Boiled Regular Oats have 6.3380281690141 mg of Iron per 500 calories, which is 79.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium190 mg

45.3%

Boiled Regular Oats have 190.14084507042 mg of Magnesium per 500 calories, which is 45.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.1 mg

178%

Boiled Regular Oats have 4.0845070422535 mg of Manganese per 500 calories, which is 178% 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

Phosphorus542 mg

77.5%

Boiled Regular Oats have 542.25352112676 mg of Phosphorus per 500 calories, which is 77.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium493 mg

14.5%

Boiled Regular Oats have 492.95774647887 mg of Potassium per 500 calories, which is 14.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium38 μg

69%

Boiled Regular Oats have 38.028169014085 μg of Selenium per 500 calories, which is 69% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium28 mg

1.88%

Boiled Regular Oats have 28.169014084507 mg of Sodium per 500 calories, which is 1.88% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.04 mg

64%

Boiled Regular Oats have 7.0422535211268 mg of Zinc per 500 calories, which is 64% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water589 g

16%

Boiled Regular Oats have 588.80281690141 g of Water per 500 calories, which is 16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled Regular Oats:

500 calories of Cooked Oats is an excellent source of Vitamin B1 and Vitamin B5.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B9.
It also has some Vitamin B6 and Vitamin E.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Boiled Regular Oats:

500 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 500 calories of Boiled Regular Oats:

500 calories of Cooked Oats is an excellent source of Omega 6, Carbohydrate, Fiber and Protein.
It has a good amount of Fat and Omega 3.
It also has some Saturated Fat and 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 500 calories of Cooked Oats

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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