Nutrients in 5 ounces of Oats

Oats (Avena sativa L.).

Macros Ratio

Protein Fat Carbs

17%

16%

67%

5 oz ▼

Macro Nutrients

Oats

Energy551 kcal

19%

Oats have 551.397775 kcal of Energy per 5 ounces, which is 19% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.8 g

10%

Oats have 9.7805775 g of Fat per 5 ounces, which is 10% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.73 g

5.4%

Oats have 1.725067075 g of Saturated Fat per 5 ounces, which is 5.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.16 g

9.83%

Oats have 0.157339725 g of Omega 3 per 5 ounces, which is 9.83% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.44 g

20.2%

Oats have 3.4359594 g of Omega 6 per 5 ounces, which is 20.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Oats have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate94 g

72.3%

Oats have 93.93606825 g of Carbohydrate per 5 ounces, which is 72.3% 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

Fiber15 g

39.5%

Oats have 15.025235 g of Fiber per 5 ounces, which is 39.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein24 g

42.8%

Oats have 23.94115275 g of Protein per 5 ounces, which is 42.8% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.1 mg

90%

Thiamine

Oats have 1.081533425 mg of Vitamin B1 per 5 ounces, which is 90% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15%

Riboflavin

Oats have 0.197029025 mg of Vitamin B2 per 5 ounces, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.36 mg

8.5%

Niacin, nicotinic acid, niacinamide

Oats have 1.362193475 mg of Vitamin B3 per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.9 mg

38.3%

Pantothenic acid

Oats have 1.91359125 mg of Vitamin B5 per 5 ounces, which is 38.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13%

Pyridoxine

Oats have 0.168679525 mg of Vitamin B6 per 5 ounces, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B731 μg

103%

Biotin

Oats have 31.0427025 μg of Vitamin B7 per 5 ounces, which is 103% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B979.4 μg

20%

Folates and Folic Acid

Oats have 79.3786 μg of Vitamin B9 per 5 ounces, which is 20% 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 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

Oats have 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

Oats have 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

Oats

Calcium76.5 mg

7.65%

Oats have 76.54365 mg of Calcium per 5 ounces, which is 7.65% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.89 mg

99%

Oats have 0.88733935 mg of Copper per 5 ounces, which is 99% 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

Iron6.7 mg

83.6%

Oats have 6.690482 mg of Iron per 5 ounces, which is 83.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium251 mg

59.7%

Oats have 250.893075 mg of Magnesium per 5 ounces, which is 59.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.97 mg

303%

Oats have 6.9683071 mg of Manganese per 5 ounces, which is 303% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum227 μg

504%

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

Oats have 226.796 μg of Molybdenum per 5 ounces, which is 504% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus741 mg

106%

Oats have 741.339425 mg of Phosphorus per 5 ounces, which is 106% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium608 mg

18%

Oats have 608.096775 mg of Potassium per 5 ounces, which is 18% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium36 μg

65.5%

Oats have 36.003865 μg of Selenium per 5 ounces, which is 65.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.83 mg

0.19%

Oats have 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.63 mg

51%

Oats have 5.62737575 mg of Zinc per 5 ounces, which is 51% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water11.7 g

0.31%

Oats have 11.6516445 g of Water per 5 ounces, which is 0.31% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Oats:

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

Minerals in 5 ounces of Oats:

5 ounces of Oats has outstanding amounts of Copper, Iron, Manganese, Molybdenum and Phosphorus.
It is an excellent source of Magnesium, Selenium and Zinc.
It also has a good amount of Calcium and Potassium.
It has no Sodium.

Macronutrients in 5 ounces of Oats:

5 ounces of 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.

Compare Oats with:

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

Food Info

Nutrients in 5 ounces of Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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