Nutrients in 14 ounces of Oat Bran

Raw Oat Bran.

raw

Macros Ratio

Protein Fat Carbs

17%

16%

67%

14 oz ▼

Macro Nutrients

Oat Bran

Energy976 kcal

33.7%

Raw Oat Bran has 976.35678 kcal of Energy per 14 ounces, which is 33.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat28 g

28.8%

Raw Oat Bran has 27.9015779 g of Fat per 14 ounces, which is 28.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat5.27 g

16.5%

Raw Oat Bran has 5.27073904 g of Saturated Fat per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.48 g

30%

Raw Oat Bran has 0.48024053 g of Omega 3 per 14 ounces, which is 30% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 610.5 g

61.8%

Raw Oat Bran has 10.49781985 g of Omega 6 per 14 ounces, which is 61.8% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate263 g

202%

Raw Oat Bran has 262.8225446 g of Carbohydrate per 14 ounces, which is 202% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.75 g

7.94%

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

Raw Oat Bran has 5.7549485 g of Sugars per 14 ounces, which is 7.94% 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

Fiber61 g

161%

Raw Oat Bran has 61.121522 g of Fiber per 14 ounces, which is 161% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein68.7 g

123%

Raw Oat Bran has 68.662489 g of Protein per 14 ounces, which is 123% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B14.64 mg

387%

Thiamine

Raw Oat Bran has 4.6436481 mg of Vitamin B1 per 14 ounces, which is 387% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.87 mg

67%

Riboflavin

Raw Oat Bran has 0.8731646 mg of Vitamin B2 per 14 ounces, which is 67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.7 mg

23%

Niacin, nicotinic acid, niacinamide

Raw Oat Bran has 3.70698062 mg of Vitamin B3 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.9 mg

118%

Pantothenic acid

Raw Oat Bran has 5.9137057 mg of Vitamin B5 per 14 ounces, which is 118% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.65 mg

50.4%

Pyridoxine

Raw Oat Bran has 0.65487345 mg of Vitamin B6 per 14 ounces, which is 50.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9206 μg

51.6%

Folates and Folic Acid

Raw Oat Bran has 206.38436 μg of Vitamin B9 per 14 ounces, which is 51.6% 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 14 ounces, 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 14 ounces, 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4 mg

26.7%

Tocopherols and Tocotrienols

Raw Oat Bran has 4.0086193 mg of Vitamin E per 14 ounces, which is 26.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12.7 μg

10.6%

Phytomenadione or phylloquinone

Raw Oat Bran has 12.700576 μg of Vitamin K per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oat Bran

Calcium230 mg

23%

Raw Oat Bran has 230.19794 mg of Calcium per 14 ounces, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.6 mg

178%

Raw Oat Bran has 1.59947879 mg of Copper per 14 ounces, which is 178% 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

Iron21.5 mg

268%

Raw Oat Bran has 21.4719113 mg of Iron per 14 ounces, which is 268% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium933 mg

222%

Raw Oat Bran has 932.69855 mg of Magnesium per 14 ounces, which is 222% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese22.3 mg

972%

Raw Oat Bran has 22.3450759 mg of Manganese per 14 ounces, which is 972% 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

Phosphorus2913 mg

416%

Raw Oat Bran has 2913.19462 mg of Phosphorus per 14 ounces, which is 416% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2246 mg

66%

Raw Oat Bran has 2246.41438 mg of Potassium per 14 ounces, which is 66% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium179 μg

326%

Raw Oat Bran has 179.395636 μg of Selenium per 14 ounces, which is 326% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16 mg

1.06%

Raw Oat Bran has 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12.3 mg

112%

Raw Oat Bran has 12.3433723 mg of Zinc per 14 ounces, which is 112% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water26 g

0.7%

Raw Oat Bran has 25.9964915 g of Water per 14 ounces, which is 0.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Oat Bran:

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

Minerals in 14 ounces of Raw Oat Bran:

14 ounces of Oat Bran has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc.
It is an excellent source of Calcium and Potassium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Oat Bran:

14 ounces of Oat Bran has outstanding amounts of Carbohydrate, Fiber and Protein.
It is an excellent source of Fat, Omega 3 and Omega 6.
It also has a good amount of Saturated Fat and Sugars.

Compare Raw Oat Bran with:

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

Food Info

Nutrients in 14 ounces of Oat Bran

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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