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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
0%
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
NA
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

Vitamins

Oats
Vitamin A0 μg
0%
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
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
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
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
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 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
0%
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
Vitamin C0 mg
0%
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
0%
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
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
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
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
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
Selenium
NA
No information available
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.
It 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 and Phosphorus.
It is an excellent source of Magnesium 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.



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