Nutrients in 100 grams of Oat Bran

Raw Oat Bran.

raw

Macros Ratio

Protein Fat Carbs

17%

16%

67%

100 g ▼

Macro Nutrients

Oat Bran

Energy246 kcal

8.5%

Raw Oat Bran has 246 kcal of Energy per 100 grams, which is 8.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.03 g

7.25%

Raw Oat Bran has 7.03 g of Fat per 100 grams, which is 7.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.33 g

4.15%

Raw Oat Bran has 1.328 g of Saturated Fat per 100 grams, which is 4.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.56%

Raw Oat Bran has 0.121 g of Omega 3 per 100 grams, which is 7.56% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.65 g

15.6%

Raw Oat Bran has 2.645 g of Omega 6 per 100 grams, which is 15.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate66.2 g

51%

Raw Oat Bran has 66.22 g of Carbohydrate per 100 grams, which is 51% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.45 g

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

Raw Oat Bran has 1.45 g of Sugars per 100 grams, which is 2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber15.4 g

40.5%

Raw Oat Bran has 15.4 g of Fiber per 100 grams, which is 40.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.3 g

31%

Raw Oat Bran has 17.3 g of Protein per 100 grams, which is 31% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oat Bran

Vitamin A0 μg

RAE, retinol activity equivalents

Raw 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 B11.17 mg

98%

Thiamine

Raw Oat Bran has 1.17 mg of Vitamin B1 per 100 grams, which is 98% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Raw Oat Bran has 0.22 mg of Vitamin B2 per 100 grams, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.93 mg

5.84%

Niacin, nicotinic acid, niacinamide

Raw Oat Bran has 0.934 mg of Vitamin B3 per 100 grams, which is 5.84% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg

29.8%

Pantothenic acid

Raw Oat Bran has 1.49 mg of Vitamin B5 per 100 grams, which is 29.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

12.7%

Pyridoxine

Raw Oat Bran has 0.165 mg of Vitamin B6 per 100 grams, which is 12.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B952 μg

13%

Folates and Folic Acid

Raw Oat Bran has 52 μg of Vitamin B9 per 100 grams, which is 13% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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

Ascorbic acid

Raw 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

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E1 mg

6.73%

Tocopherols and Tocotrienols

Raw Oat Bran has 1.01 mg of Vitamin E per 100 grams, which is 6.73% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.2 μg

2.67%

Phytomenadione or phylloquinone

Raw Oat Bran has 3.2 μg of Vitamin K per 100 grams, which is 2.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oat Bran

Calcium58 mg

5.8%

Raw Oat Bran has 58 mg of Calcium per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.4 mg

44.8%

Raw Oat Bran has 0.403 mg of Copper per 100 grams, which is 44.8% 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

Iron5.4 mg

67.6%

Raw Oat Bran has 5.41 mg of Iron per 100 grams, which is 67.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium235 mg

56%

Raw Oat Bran has 235 mg of Magnesium per 100 grams, which is 56% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.63 mg

245%

Raw Oat Bran has 5.63 mg of Manganese per 100 grams, which is 245% 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

Phosphorus734 mg

105%

Raw Oat Bran has 734 mg of Phosphorus per 100 grams, which is 105% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium566 mg

16.6%

Raw Oat Bran has 566 mg of Potassium per 100 grams, which is 16.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium45.2 μg

82%

Raw Oat Bran has 45.2 μg of Selenium per 100 grams, which is 82% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4 mg

0.27%

Raw Oat Bran has 4 mg of Sodium per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.1 mg

28.3%

Raw Oat Bran has 3.11 mg of Zinc per 100 grams, which is 28.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water6.55 g

0.18%

Raw Oat Bran has 6.55 g of Water per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Oat Bran:

100 grams of Oat Bran has outstanding amounts of Vitamin B1.
It is an excellent source of Vitamin B5.
It also has a good amount of Vitamin B2, Vitamin B6 and Vitamin B9.
This cereal has some Vitamin B3, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 grams of Raw Oat Bran:

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

Macronutrients in 100 grams of Raw Oat Bran:

100 grams of Oat Bran is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Fat, Omega 3 and Omega 6.
It also has some Saturated Fat.
The product has trace amounts of Sugars.

Compare Raw Oat Bran with:

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

Food Info

Nutrients in 100 grams of Oat Bran

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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