Nutrients in 7 ounces of Cooked Oat Bran

Oat bran, cooked.

cooked

Macros Ratio

Protein Fat Carbs

19%

12%

69%

7 oz ▼

Macro Nutrients

Cooked Oat Bran

Energy79.4 kcal

2.74%

Cooked Oat Bran has 79.3786 kcal of Energy per 7 ounces, which is 2.74% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.7 g

1.76%

Cooked Oat Bran has 1.7066399 g of Fat per 7 ounces, which is 1.76% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.32 g

Cooked Oat Bran has 0.323467795 g of Saturated Fat per 7 ounces, which is 1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.03 g

1.86%

Cooked Oat Bran has 0.029766975 g of Omega 3 per 7 ounces, which is 1.86% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.64 g

3.8%

Cooked Oat Bran has 0.64296666 g of Omega 6 per 7 ounces, which is 3.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate22.7 g

17.5%

Cooked Oat Bran has 22.7022796 g of Carbohydrate per 7 ounces, which is 17.5% 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

Fiber5.16 g

13.6%

Cooked Oat Bran has 5.159609 g of Fiber per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.37 g

11.4%

Cooked Oat Bran has 6.37013265 g of Protein per 7 ounces, which is 11.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.5%

Thiamine

Cooked Oat Bran has 0.3175144 mg of Vitamin B1 per 7 ounces, which is 26.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.067 mg

5.2%

Riboflavin

Cooked Oat Bran has 0.06747181 mg of Vitamin B2 per 7 ounces, which is 5.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.29 mg

1.8%

Niacin, nicotinic acid, niacinamide

Cooked Oat Bran has 0.28576296 mg of Vitamin B3 per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.43 mg

8.6%

Pantothenic acid

Cooked Oat Bran has 0.430628905 mg of Vitamin B5 per 7 ounces, which is 8.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.05 mg

3.8%

Pyridoxine

Cooked Oat Bran has 0.049611625 mg of Vitamin B6 per 7 ounces, which is 3.8% 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

Cooked Oat Bran has 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

Cooked Oat Bran has 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

Cooked Oat Bran has 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

Cooked Oat Bran has 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Oat Bran

Calcium20 mg

Cooked Oat Bran has 19.84465 mg of Calcium per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14.6%

Cooked Oat Bran has 0.13097469 mg of Copper per 7 ounces, which is 14.6% 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

Iron1.75 mg

22%

Cooked Oat Bran has 1.7463292 mg of Iron per 7 ounces, which is 22% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium79.4 mg

19%

Cooked Oat Bran has 79.3786 mg of Magnesium per 7 ounces, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.9 mg

83%

Cooked Oat Bran has 1.91302426 mg of Manganese per 7 ounces, which is 83% 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

Phosphorus236 mg

33.7%

Cooked Oat Bran has 236.151335 mg of Phosphorus per 7 ounces, which is 33.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium183 mg

5.37%

Cooked Oat Bran has 182.57078 mg of Potassium per 7 ounces, which is 5.37% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium15.3 μg

27.8%

Cooked Oat Bran has 15.2803805 μg of Selenium per 7 ounces, which is 27.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Cooked Oat Bran has 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.05 mg

9.56%

Cooked Oat Bran has 1.05176645 mg of Zinc per 7 ounces, which is 9.56% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water167 g

4.5%

Cooked Oat Bran has 166.69506 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 Cooked Oat Bran:

7 ounces of Cooked Oat Bran is an excellent source of Vitamin B1.
It has a good amount of Vitamin B5.
It also has some Vitamin B2, Vitamin B6 and Vitamin B9.
While 7 ounces of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Cooked Oat Bran:

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

Macronutrients in 7 ounces of Cooked Oat Bran:

7 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 7 ounces of Cooked Oat Bran

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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