Nutrients in 100 calories of Oats

Oats (Avena sativa L.).

Weight per 100 Calories

Oats

25.7g

Oats has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

17%

16%

67%

100 kcal ▼

Macro Nutrients

Oats

Energy100 kcal

3.45%

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

Fat1.77 g

1.83%

Oats have 1.7737789203085 g of Fat per 100 calories, which is 1.83% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.31 g

0.98%

Oats have 0.31285347043702 g of Saturated Fat per 100 calories, which is 0.98% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.029 g

1.8%

Oats have 0.02853470437018 g of Omega 3 per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.62 g

3.67%

Oats have 0.62313624678663 g of Omega 6 per 100 calories, which is 3.67% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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%

Oats have 17.035989717224 g of Carbohydrate per 100 calories, which is 13% 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

Fiber2.72 g

7.17%

Oats have 2.7249357326478 g of Fiber per 100 calories, which is 7.17% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.34 g

7.75%

Oats have 4.3419023136247 g of Protein per 100 calories, which is 7.75% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Oats

Vitamin A0 μg

RAE, retinol activity equivalents

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
Buy Preformed Vegan Vitamin A

Vitamin B10.2 mg

16.3%

Thiamine

Oats have 0.19614395886889 mg of Vitamin B1 per 100 calories, which is 16.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.036 mg

2.75%

Riboflavin

Oats have 0.03573264781491 mg of Vitamin B2 per 100 calories, which is 2.75% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.25 mg

1.54%

Niacin, nicotinic acid, niacinamide

Oats have 0.24704370179949 mg of Vitamin B3 per 100 calories, which is 1.54% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.35 mg

6.94%

Pantothenic acid

Oats have 0.34704370179949 mg of Vitamin B5 per 100 calories, which is 6.94% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.031 mg

2.35%

Pyridoxine

Oats have 0.030591259640103 mg of Vitamin B6 per 100 calories, which is 2.35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B75.63 μg

18.8%

Biotin

Oats have 5.6298200514139 μg of Vitamin B7 per 100 calories, which is 18.8% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B914.4 μg

3.6%

Folates and Folic Acid

Oats have 14.39588688946 μg of Vitamin B9 per 100 calories, which is 3.6% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

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

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
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Oats

Calcium14 mg

1.4%

Oats have 13.881748071979 mg of Calcium per 100 calories, which is 1.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

18%

Oats have 0.16092544987147 mg of Copper per 100 calories, which is 18% 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

Iron1.2 mg

15%

Oats have 1.2133676092545 mg of Iron per 100 calories, which is 15% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.5 mg

11%

Oats have 45.501285347044 mg of Magnesium per 100 calories, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.26 mg

55%

Oats have 1.2637532133676 mg of Manganese per 100 calories, which is 55% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum41 μg

91%

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

Oats have 41.131105398458 μg of Molybdenum per 100 calories, which is 91% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus134 mg

19.2%

Oats have 134.44730077121 mg of Phosphorus per 100 calories, which is 19.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium110 mg

3.24%

Oats have 110.28277634961 mg of Potassium per 100 calories, which is 3.24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.53 μg

12%

Oats have 6.5295629820051 μg of Selenium per 100 calories, which is 12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.51 mg

0.034%

Oats have 0.51413881748072 mg of Sodium per 100 calories, which is 0.034% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.02 mg

9.28%

Oats have 1.0205655526992 mg of Zinc per 100 calories, which is 9.28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.1 g

0.057%

Oats have 2.1131105398458 g of Water per 100 calories, which is 0.057% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Oats:

100 calories of Oats has a good amount of Vitamin B1 and Vitamin B7.
It has some Vitamin B2, Vitamin B5 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin B3 and Vitamin B6, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 calories of Oats:

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

Macronutrients in 100 calories of Oats:

100 calories of Oats 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 Oats with:

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

Food Info

Nutrients in 100 calories of Oats

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Oats with: