Nutrients in 500 calories of Rolls, dinner, oat bran

Rolls, dinner, oat bran.

baked cooked

Weight per 500 Calories

Rolls, dinner, oat bran

212g

Rolls, dinner, oat bran has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

16%

17%

67%

500 kcal ▼

Macro Nutrients

Rolls, dinner, oat bran

Energy500 kcal

17.2%

Rolls, dinner, oat bran 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

Fat9.75 g

10%

Rolls, dinner, oat bran have 9.7457627118644 g of Fat per 500 calories, which is 10% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.3 g

4.1%

Rolls, dinner, oat bran have 1.3114406779661 g of Saturated Fat per 500 calories, which is 4.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Rolls, dinner, oat bran have 0.20550847457627 g of Omega 3 per 500 calories, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.1 g

18.3%

Rolls, dinner, oat bran have 3.1165254237288 g of Omega 6 per 500 calories, which is 18.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Rolls, dinner, oat bran 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

Carbohydrate85 g

65.5%

Rolls, dinner, oat bran have 85.169491525424 g of Carbohydrate per 500 calories, which is 65.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars14 g

19.5%

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

Rolls, dinner, oat bran have 14.131355932203 g of Sugars per 500 calories, which is 19.5% 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

Fiber8.7 g

23%

Rolls, dinner, oat bran have 8.6864406779661 g of Fiber per 500 calories, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20 g

36%

Rolls, dinner, oat bran have 20.127118644068 g of Protein per 500 calories, which is 36% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Rolls, dinner, oat bran

Vitamin A0 μg

RAE, retinol activity equivalents

Rolls, dinner, oat bran 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 B10.95 mg

79%

Thiamine

Rolls, dinner, oat bran have 0.94915254237288 mg of Vitamin B1 per 500 calories, which is 79% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.61 mg

47%

Riboflavin

Rolls, dinner, oat bran have 0.61228813559322 mg of Vitamin B2 per 500 calories, which is 47% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.5 mg

65.6%

Niacin, nicotinic acid, niacinamide

Rolls, dinner, oat bran have 10.495762711864 mg of Vitamin B3 per 500 calories, which is 65.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.91 mg

18%

Pantothenic acid

Rolls, dinner, oat bran have 0.90677966101695 mg of Vitamin B5 per 500 calories, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.095 mg

7.33%

Pyridoxine

Rolls, dinner, oat bran have 0.095338983050847 mg of Vitamin B6 per 500 calories, which is 7.33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9201 μg

50.3%

Folates and Folic Acid

Rolls, dinner, oat bran have 201.27118644068 μg of Vitamin B9 per 500 calories, which is 50.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Rolls, dinner, oat bran 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

Rolls, dinner, oat bran 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

Rolls, dinner, oat bran 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 E1 mg

6.78%

Tocopherols and Tocotrienols

Rolls, dinner, oat bran have 1.0169491525424 mg of Vitamin E per 500 calories, which is 6.78% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.54 μg

2.1%

Phytomenadione or phylloquinone

Rolls, dinner, oat bran have 2.5423728813559 μg of Vitamin K per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Rolls, dinner, oat bran

Calcium180 mg

18%

Rolls, dinner, oat bran have 180.08474576271 mg of Calcium per 500 calories, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32%

Rolls, dinner, oat bran have 0.28813559322034 mg of Copper per 500 calories, which is 32% 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

Iron8.77 mg

110%

Rolls, dinner, oat bran have 8.771186440678 mg of Iron per 500 calories, which is 110% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium70 mg

16.6%

Rolls, dinner, oat bran have 69.915254237288 mg of Magnesium per 500 calories, which is 16.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.6 mg

69.5%

Rolls, dinner, oat bran have 1.5974576271186 mg of Manganese per 500 calories, which is 69.5% 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

Phosphorus244 mg

35%

Rolls, dinner, oat bran have 243.64406779661 mg of Phosphorus per 500 calories, which is 35% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium256 mg

7.54%

Rolls, dinner, oat bran have 256.35593220339 mg of Potassium per 500 calories, which is 7.54% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium62 μg

113%

Rolls, dinner, oat bran have 62.076271186441 μg of Selenium per 500 calories, which is 113% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium875 mg

58.3%

Rolls, dinner, oat bran have 875 mg of Sodium per 500 calories, which is 58.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.16 mg

19.6%

Rolls, dinner, oat bran have 2.1610169491525 mg of Zinc per 500 calories, which is 19.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water93 g

2.5%

Rolls, dinner, oat bran have 93.220338983051 g of Water per 500 calories, which is 2.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Rolls, dinner, oat bran:

500 calories of Rolls, dinner, oat bran is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It has a good amount of Vitamin B5 and Vitamin B6.
It also has some 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 Rolls, dinner, oat bran:

500 calories of Rolls, dinner, oat bran has outstanding amounts of Iron and Selenium.
It is an excellent source of Copper, Manganese, Phosphorus and Sodium.
It also has a good amount of Calcium, Magnesium, Potassium and Zinc.

Macronutrients in 500 calories of Rolls, dinner, oat bran:

500 calories of Rolls, dinner, oat bran is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Fat, Omega 3, Omega 6 and Sugars.
It also has some Saturated Fat.

Compare Rolls, dinner, oat bran with:

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

Food Info

Nutrients in 500 calories of Rolls, dinner, oat bran

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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