Nutrients in 7 ounces of Cooked Oats

Boiled Regular Oats, also known as oatmeal, cooked.

Macros Ratio

Protein Fat Carbs

14%

19%

67%

7 oz ▼

Macro Nutrients

Cooked Oats

Energy141 kcal

4.86%

Boiled Regular Oats have 140.897015 kcal of Energy per 7 ounces, which is 4.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3 g

3.1%

Boiled Regular Oats have 3.0163868 g of Fat per 7 ounces, which is 3.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.62 g

1.92%

Boiled Regular Oats have 0.61518415 g of Saturated Fat per 7 ounces, which is 1.92% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.036 g

2.23%

Boiled Regular Oats have 0.03572037 g of Omega 3 per 7 ounces, which is 2.23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.07 g

6.3%

Boiled Regular Oats have 1.073595565 g of Omega 6 per 7 ounces, which is 6.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24 g

18.3%

Boiled Regular Oats have 23.81358 g of Carbohydrate per 7 ounces, which is 18.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.54 g

0.74%

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

Boiled Regular Oats have 0.53580555 g of Sugars per 7 ounces, which is 0.74% 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 7 ounces, 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 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.5 g

Boiled Regular Oats have 0.49611625 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.37 g

8.88%

Boiled Regular Oats have 3.3735905 g of Fiber per 7 ounces, which is 8.88% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.04 g

Boiled Regular Oats have 5.0405411 g of Protein per 7 ounces, which is 9% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg

12.6%

Thiamine

Boiled Regular Oats have 0.15081934 mg of Vitamin B1 per 7 ounces, which is 12.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.032 mg

2.44%

Riboflavin

Boiled Regular Oats have 0.03175144 mg of Vitamin B2 per 7 ounces, which is 2.44% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.45 mg

2.8%

Niacin, nicotinic acid, niacinamide

Boiled Regular Oats have 0.446504625 mg of Vitamin B3 per 7 ounces, which is 2.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.62 mg

12.3%

Pantothenic acid

Boiled Regular Oats have 0.617168615 mg of Vitamin B5 per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.01 mg

0.76%

Pyridoxine

Boiled Regular Oats have 0.009922325 mg of Vitamin B6 per 7 ounces, which is 0.76% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912 μg

2.98%

Folates and Folic Acid

Boiled Regular Oats have 11.90679 μg of Vitamin B9 per 7 ounces, which is 2.98% 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 7 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

Boiled Regular Oats have 0 mg of Vitamin C per 7 ounces, 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.16 mg

1.06%

Tocopherols and Tocotrienols

Boiled Regular Oats have 0.1587572 mg of Vitamin E per 7 ounces, which is 1.06% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.6 μg

0.5%

Phytomenadione or phylloquinone

Boiled Regular Oats have 0.5953395 μg of Vitamin K per 7 ounces, which is 0.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Oats

Calcium18 mg

1.8%

Boiled Regular Oats have 17.860185 mg of Calcium per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

16.3%

Boiled Regular Oats have 0.14685041 mg of Copper per 7 ounces, which is 16.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride142 μg

3.55%

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

Boiled Regular Oats have 142.087694 μg of Fluoride per 7 ounces, which is 3.55% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.8 mg

22.3%

Boiled Regular Oats have 1.7860185 mg of Iron per 7 ounces, which is 22.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium53.6 mg

12.8%

Boiled Regular Oats have 53.580555 mg of Magnesium per 7 ounces, which is 12.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.15 mg

50%

Boiled Regular Oats have 1.1509897 mg of Manganese per 7 ounces, which is 50% 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

Phosphorus153 mg

22%

Boiled Regular Oats have 152.803805 mg of Phosphorus per 7 ounces, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium139 mg

4.1%

Boiled Regular Oats have 138.91255 mg of Potassium per 7 ounces, which is 4.1% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium10.7 μg

19.5%

Boiled Regular Oats have 10.716111 μg of Selenium per 7 ounces, which is 19.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Boiled Regular Oats have 7.93786 mg of Sodium per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2 mg

18%

Boiled Regular Oats have 1.984465 mg of Zinc per 7 ounces, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water166 g

4.5%

Boiled Regular Oats have 165.92111865 g of Water per 7 ounces, which is 4.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled Regular Oats:

7 ounces of Cooked Oats has a good amount of Vitamin B1 and Vitamin B5.
It has some Vitamin B2, Vitamin B3 and Vitamin B9.
While 7 ounces of product has trace amounts of Vitamin B6 and Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 7 ounces of Boiled Regular Oats:

7 ounces of Cooked Oats is an excellent source of Iron, Manganese and Phosphorus.
It has a good amount of Copper, Magnesium, Selenium and Zinc.
It also has some Fluoride and Potassium.
While 7 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 7 ounces of Boiled Regular Oats:

7 ounces of Cooked Oats has a good amount of Carbohydrate, Fiber and Protein.
It has some Fat and Omega 6.
While 7 ounces of product has trace amounts of Saturated Fat, Omega 3 and Sugars, it has no Fructose, Glucose and Sucrose.

Compare Boiled Regular Oats with:

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Food Info

Nutrients in 7 ounces of Cooked Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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