Nutrients in 100 calories of Cooked Oats

Boiled Regular Oats, also known as oatmeal, cooked.

Weight per 100 Calories

Cooked Oats

141g

Boiled Regular Oats has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

19%

67%

100 kcal ▼

Macro Nutrients

Cooked Oats

Energy100 kcal

3.45%

Boiled Regular Oats have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.14 g

2.2%

Boiled Regular Oats have 2.1408450704225 g of Fat per 100 calories, which is 2.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.44 g

1.36%

Boiled Regular Oats have 0.43661971830986 g of Saturated Fat per 100 calories, which is 1.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.025 g

1.6%

Boiled Regular Oats have 0.025352112676056 g of Omega 3 per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.76 g

4.5%

Boiled Regular Oats have 0.76197183098592 g of Omega 6 per 100 calories, which is 4.5% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17 g

13%

Boiled Regular Oats have 16.901408450704 g of Carbohydrate per 100 calories, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.38 g

0.52%

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

Boiled Regular Oats have 0.38028169014085 g of Sugars per 100 calories, which is 0.52% 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 100 calories, 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 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.35 g

Boiled Regular Oats have 0.35211267605634 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.4 g

6.3%

Boiled Regular Oats have 2.3943661971831 g of Fiber per 100 calories, which is 6.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.58 g

6.4%

Boiled Regular Oats have 3.5774647887324 g of Protein per 100 calories, which is 6.4% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

8.92%

Thiamine

Boiled Regular Oats have 0.10704225352113 mg of Vitamin B1 per 100 calories, which is 8.92% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.023 mg

1.73%

Riboflavin

Boiled Regular Oats have 0.022535211267606 mg of Vitamin B2 per 100 calories, which is 1.73% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.32 mg

Niacin, nicotinic acid, niacinamide

Boiled Regular Oats have 0.3169014084507 mg of Vitamin B3 per 100 calories, which is 2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.44 mg

8.76%

Pantothenic acid

Boiled Regular Oats have 0.43802816901408 mg of Vitamin B5 per 100 calories, which is 8.76% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.007 mg

0.54%

Pyridoxine

Boiled Regular Oats have 0.0070422535211268 mg of Vitamin B6 per 100 calories, which is 0.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B98.45 μg

2.1%

Folates and Folic Acid

Boiled Regular Oats have 8.4507042253521 μg of Vitamin B9 per 100 calories, which is 2.1% 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 100 calories, 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 100 calories, 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.11 mg

0.75%

Tocopherols and Tocotrienols

Boiled Regular Oats have 0.11267605633803 mg of Vitamin E per 100 calories, which is 0.75% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.42 μg

0.35%

Phytomenadione or phylloquinone

Boiled Regular Oats have 0.42253521126761 μg of Vitamin K per 100 calories, which is 0.35% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Oats

Calcium12.7 mg

1.27%

Boiled Regular Oats have 12.676056338028 mg of Calcium per 100 calories, which is 1.27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.1 mg

11.6%

Boiled Regular Oats have 0.10422535211268 mg of Copper per 100 calories, which is 11.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride101 μg

2.52%

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

Boiled Regular Oats have 100.84507042254 μg of Fluoride per 100 calories, which is 2.52% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.27 mg

16%

Boiled Regular Oats have 1.2676056338028 mg of Iron per 100 calories, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium38 mg

9.05%

Boiled Regular Oats have 38.028169014085 mg of Magnesium per 100 calories, which is 9.05% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.82 mg

35.5%

Boiled Regular Oats have 0.8169014084507 mg of Manganese per 100 calories, which is 35.5% 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

Phosphorus108 mg

15.5%

Boiled Regular Oats have 108.45070422535 mg of Phosphorus per 100 calories, which is 15.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium99 mg

2.9%

Boiled Regular Oats have 98.591549295775 mg of Potassium per 100 calories, which is 2.9% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.6 μg

14%

Boiled Regular Oats have 7.6056338028169 μg of Selenium per 100 calories, which is 14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.63 mg

0.38%

Boiled Regular Oats have 5.6338028169014 mg of Sodium per 100 calories, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

13%

Boiled Regular Oats have 1.4084507042254 mg of Zinc per 100 calories, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water118 g

3.2%

Boiled Regular Oats have 117.76056338028 g of Water per 100 calories, which is 3.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled Regular Oats:

100 calories of Cooked Oats has a good amount of Vitamin B1 and Vitamin B5.
While 100 calories of product has trace amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E, it has no Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 100 calories of Boiled Regular Oats:

100 calories of Cooked Oats is an excellent source of Manganese.
It has a good amount of Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc.
It also has some Fluoride and Potassium.
While 100 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 calories of Boiled Regular Oats:

100 calories of Cooked Oats has a good amount of Carbohydrate.
It has some Omega 6, Fiber and Protein.
While 100 calories of product has trace amounts of Fat, Saturated Fat and Omega 3, it has no Sugars, Fructose, Glucose and Sucrose.

Compare Boiled Regular Oats with:

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

Food Info

Nutrients in 100 calories of Cooked Oats

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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