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Nutrients in 100 grams of Cooked Oat Bran

Oat bran, cooked.

Macros Ratio

Protein Fat Carbs
19%
12%
69%
100 g ▼

Macro Nutrients

Cooked Oat Bran
Energy40 kcal
1.38%
Cooked Oat Bran has 40 kcal of Energy per 100 grams, which is 1.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.86 g
0.89%
Cooked Oat Bran has 0.86 g of Fat per 100 grams, which is 0.89% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.16 g
0.51%
Cooked Oat Bran has 0.163 g of Saturated Fat per 100 grams, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.015 g
0.94%
Cooked Oat Bran has 0.015 g of Omega 3 per 100 grams, which is 0.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.32 g
1.9%
Cooked Oat Bran has 0.324 g of Omega 6 per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Oat Bran has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate11.4 g
8.8%
Cooked Oat Bran has 11.44 g of Carbohydrate per 100 grams, which is 8.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber2.6 g
6.84%
Cooked Oat Bran has 2.6 g of Fiber per 100 grams, which is 6.84% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.2 g
5.73%
Cooked Oat Bran has 3.21 g of Protein per 100 grams, which is 5.73% 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
0%
RAE, retinol activity equivalents
Cooked Oat Bran has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.3%
Thiamine
Cooked Oat Bran has 0.16 mg of Vitamin B1 per 100 grams, which is 13.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.034 mg
2.6%
Riboflavin
Cooked Oat Bran has 0.034 mg of Vitamin B2 per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.14 mg
0.9%
Niacin, nicotinic acid, niacinamide
Cooked Oat Bran has 0.144 mg of Vitamin B3 per 100 grams, which is 0.9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.22 mg
4.34%
Pantothenic acid
Cooked Oat Bran has 0.217 mg of Vitamin B5 per 100 grams, which is 4.34% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.025 mg
1.92%
Pyridoxine
Cooked Oat Bran has 0.025 mg of Vitamin B6 per 100 grams, which is 1.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B96 μg
1.5%
Folates and Folic Acid
Cooked Oat Bran has 6 μg of Vitamin B9 per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Oat Bran has 0 μg of Vitamin B12 per 100 grams, 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
0%
Ascorbic acid
Cooked Oat Bran has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Oat Bran has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Cooked Oat Bran
Calcium10 mg
1%
Cooked Oat Bran has 10 mg of Calcium per 100 grams, which is 1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.066 mg
7.33%
Cooked Oat Bran has 0.066 mg of Copper per 100 grams, which is 7.33% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.88 mg
11%
Cooked Oat Bran has 0.88 mg of Iron per 100 grams, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium40 mg
9.52%
Cooked Oat Bran has 40 mg of Magnesium per 100 grams, which is 9.52% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.96 mg
42%
Cooked Oat Bran has 0.964 mg of Manganese per 100 grams, which is 42% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus119 mg
17%
Cooked Oat Bran has 119 mg of Phosphorus per 100 grams, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium92 mg
2.7%
Cooked Oat Bran has 92 mg of Potassium per 100 grams, which is 2.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7.7 μg
14%
Cooked Oat Bran has 7.7 μg of Selenium per 100 grams, which is 14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1 mg
0.067%
Cooked Oat Bran has 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.53 mg
4.8%
Cooked Oat Bran has 0.53 mg of Zinc per 100 grams, which is 4.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water84 g
2.27%
Cooked Oat Bran has 84 g of Water per 100 grams, which is 2.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Cooked Oat Bran:
Minerals in 100 grams of Cooked Oat Bran:
Macronutrients in 100 grams of Cooked Oat Bran:



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