Nutrients in 100 grams of Oats

Oats (Avena sativa L.).

Macros Ratio

ProteinsFatsCarbs

17%

16%

67%

100 g ▼

Macro Nutrients

Oats

Energy389 kcal

13.4%

Oats have 389 kcal of Energy per 100 grams, which is 13.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.9 g

7.1%

Oats have 6.9 g of Fat per 100 grams, which is 7.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Protein17 g

30%

Oats have 16.89 g of Protein per 100 grams, which is 30% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Carbohydrate66.3 g

51%

Oats have 66.27 g of Carbohydrate per 100 grams, which is 51% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

No information available

Fiber10.6 g

28%

Oats have 10.6 g of Fiber per 100 grams, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Cholesterol0 mg

Oats have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Saturated Fat1.2 g

3.8%

Oats have 1.217 g of Saturated Fat per 100 grams, which is 3.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.94%

Oats have 0.111 g of Omega 3 per 100 grams, which is 6.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.42 g

14.3%

Oats have 2.424 g of Omega 6 per 100 grams, which is 14.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Water8.22 g

0.22%

Oats have 8.22 g of Water per 100 grams, which is 0.22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Oats

Vitamin A0 μg

Oats have 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

Thiamine0.76 mg

63.6%

Oats have 0.763 mg of Thiamine per 100 grams, which is 63.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.14 mg

10.7%

Oats have 0.139 mg of Vitamin B2 per 100 grams, which is 10.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B30.96 mg

Oats have 0.961 mg of Vitamin B3 per 100 grams, which is 6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B60.12 mg

9.15%

Oats have 0.119 mg of Vitamin B6 per 100 grams, which is 9.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B120 μg

Oats have 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

Vitamin C0 mg

Oats have 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

Oats have 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

Vitamin E

No information available

Vitamin K

No information available

Folate56 μg

14%

Oats have 56 μg of Folate per 100 grams, which is 14% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Oats

Calcium54 mg

5.4%

Oats have 54 mg of Calcium per 100 grams, which is 5.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.63 mg

69.6%

Oats have 0.626 mg of Copper per 100 grams, which is 69.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Iron4.7 mg

59%

Oats have 4.72 mg of Iron per 100 grams, which is 59% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium177 mg

42%

Oats have 177 mg of Magnesium per 100 grams, which is 42% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.9 mg

214%

Oats have 4.916 mg of Manganese per 100 grams, which is 214% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Phosphorus523 mg

74.7%

Oats have 523 mg of Phosphorus per 100 grams, which is 74.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium429 mg

12.6%

Oats have 429 mg of Potassium per 100 grams, which is 12.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium2 mg

0.13%

Oats have 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.97 mg

36%

Oats have 3.97 mg of Zinc per 100 grams, which is 36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Vitamins in 100 grams of Oats:
100 grams of Oats is an excellent source of Thiamine. It has a good amount of Vitamin B2, Vitamin B6 and Folate. It also has some Vitamin B3. It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 grams of Oats:
100 grams of Oats has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Zinc. It also has a good amount of Potassium. This cereal has some Calcium. It has no Sodium.

Macronutrients in 100 grams of Oats:
100 grams of Oats is an excellent source of Protein, Carbohydrate and Fiber. It has a good amount of Fat and Omega 6. It also has some 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 grams of Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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