Nutrients in 5 ounces of Cooked Oat Bran

Oat bran, cooked.

cooked

Macros Ratio

Protein Fat Carbs

19%

12%

69%

5 oz ▼

Macro Nutrients

Cooked Oat Bran

Energy56.7 kcal

1.96%

Cooked Oat Bran has 56.699 kcal of Energy per 5 ounces, which is 1.96% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.26%

Cooked Oat Bran has 1.2190285 g of Fat per 5 ounces, which is 1.26% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.72%

Cooked Oat Bran has 0.231048425 g of Saturated Fat per 5 ounces, which is 0.72% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.021 g

1.33%

Cooked Oat Bran has 0.021262125 g of Omega 3 per 5 ounces, which is 1.33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.46 g

2.7%

Cooked Oat Bran has 0.4592619 g of Omega 6 per 5 ounces, which is 2.7% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16.2 g

12.5%

Cooked Oat Bran has 16.215914 g of Carbohydrate per 5 ounces, which is 12.5% 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

Fiber3.7 g

9.7%

Cooked Oat Bran has 3.685435 g of Fiber per 5 ounces, which is 9.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.55 g

8.13%

Cooked Oat Bran has 4.55009475 g of Protein per 5 ounces, which is 8.13% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19%

Thiamine

Cooked Oat Bran has 0.226796 mg of Vitamin B1 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.048 mg

3.7%

Riboflavin

Cooked Oat Bran has 0.04819415 mg of Vitamin B2 per 5 ounces, which is 3.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.2 mg

1.28%

Niacin, nicotinic acid, niacinamide

Cooked Oat Bran has 0.2041164 mg of Vitamin B3 per 5 ounces, which is 1.28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg

6.15%

Pantothenic acid

Cooked Oat Bran has 0.307592075 mg of Vitamin B5 per 5 ounces, which is 6.15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.035 mg

2.73%

Pyridoxine

Cooked Oat Bran has 0.035436875 mg of Vitamin B6 per 5 ounces, which is 2.73% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B98.5 μg

2.13%

Folates and Folic Acid

Cooked Oat Bran has 8.50485 μg of Vitamin B9 per 5 ounces, which is 2.13% 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 5 ounces, 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 5 ounces, 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 5 ounces, 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

Calcium14 mg

1.4%

Cooked Oat Bran has 14.17475 mg of Calcium per 5 ounces, which is 1.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.094 mg

10.4%

Cooked Oat Bran has 0.09355335 mg of Copper per 5 ounces, which is 10.4% 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

Iron1.25 mg

15.6%

Cooked Oat Bran has 1.247378 mg of Iron per 5 ounces, which is 15.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium56.7 mg

13.5%

Cooked Oat Bran has 56.699 mg of Magnesium per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.37 mg

59.4%

Cooked Oat Bran has 1.3664459 mg of Manganese per 5 ounces, which is 59.4% 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

Phosphorus169 mg

24%

Cooked Oat Bran has 168.679525 mg of Phosphorus per 5 ounces, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium130 mg

3.84%

Cooked Oat Bran has 130.4077 mg of Potassium per 5 ounces, which is 3.84% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11 μg

20%

Cooked Oat Bran has 10.9145575 μg of Selenium per 5 ounces, which is 20% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.4 mg

0.094%

Cooked Oat Bran has 1.417475 mg of Sodium per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.75 mg

6.83%

Cooked Oat Bran has 0.75126175 mg of Zinc per 5 ounces, which is 6.83% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water119 g

3.2%

Cooked Oat Bran has 119.0679 g of Water per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Cooked Oat Bran:

5 ounces of Cooked Oat Bran has a good amount of Vitamin B1.
It has some Vitamin B2, Vitamin B5 and Vitamin B6.
While 5 ounces of product has trace amounts of Vitamin B3 and Vitamin B9, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 5 ounces of Cooked Oat Bran:

5 ounces of Cooked Oat Bran is an excellent source of Manganese and Phosphorus.
It has a good amount of Copper, Iron, Magnesium and Selenium.
It also has some Potassium and Zinc.
While 5 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 5 ounces of Cooked Oat Bran:

5 ounces of Cooked Oat Bran has a good amount of Carbohydrate, Fiber and Protein.
It has some Omega 6.
The product has trace amounts of Fat, Saturated Fat and Omega 3.

Compare Cooked Oat Bran with:

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

Food Info

Nutrients in 5 ounces of Cooked Oat Bran

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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