Nutrients in 14 ounces of Oats

Oats (Avena sativa L.).

Macros Ratio

Protein Fat Carbs

17%

16%

67%

14 oz ▼

Macro Nutrients

Oats

Energy1544 kcal

53.2%

Oats have 1543.91377 kcal of Energy per 14 ounces, which is 53.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat27.4 g

28.2%

Oats have 27.385617 g of Fat per 14 ounces, which is 28.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.83 g

15%

Oats have 4.83018781 g of Saturated Fat per 14 ounces, which is 15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.44 g

27.5%

Oats have 0.44055123 g of Omega 3 per 14 ounces, which is 27.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 69.62 g

56.6%

Oats have 9.62068632 g of Omega 6 per 14 ounces, which is 56.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Oats have 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%

Oats have 263.0209911 g of Carbohydrate per 14 ounces, which is 202% 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

Fiber42 g

111%

Oats have 42.070658 g of Fiber per 14 ounces, which is 111% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein67 g

120%

Oats have 67.0352277 g of Protein per 14 ounces, which is 120% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oats

Vitamin A0 μg

RAE, retinol activity equivalents

Oats have 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 B13.03 mg

252%

Thiamine

Oats have 3.02829359 mg of Vitamin B1 per 14 ounces, which is 252% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.55 mg

42.4%

Riboflavin

Oats have 0.55168127 mg of Vitamin B2 per 14 ounces, which is 42.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.8 mg

24%

Niacin, nicotinic acid, niacinamide

Oats have 3.81414173 mg of Vitamin B3 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.36 mg

107%

Pantothenic acid

Oats have 5.3580555 mg of Vitamin B5 per 14 ounces, which is 107% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.47 mg

36.3%

Pyridoxine

Oats have 0.47230267 mg of Vitamin B6 per 14 ounces, which is 36.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B787 μg

290%

Biotin

Oats have 86.919567 μg of Vitamin B7 per 14 ounces, which is 290% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9222 μg

55.6%

Folates and Folic Acid

Oats have 222.26008 μg of Vitamin B9 per 14 ounces, which is 55.6% 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 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

Oats have 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

Oats have 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Oats

Calcium214 mg

21.4%

Oats have 214.32222 mg of Calcium per 14 ounces, which is 21.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.5 mg

276%

Oats have 2.48455018 mg of Copper per 14 ounces, which is 276% 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

Iron18.7 mg

234%

Oats have 18.7333496 mg of Iron per 14 ounces, which is 234% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium703 mg

167%

Oats have 702.50061 mg of Magnesium per 14 ounces, which is 167% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese19.5 mg

848%

Oats have 19.51125988 mg of Manganese per 14 ounces, which is 848% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum635 μg

1411%

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

Oats have 635.0288 μg of Molybdenum per 14 ounces, which is 1411% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus2076 mg

297%

Oats have 2075.75039 mg of Phosphorus per 14 ounces, which is 297% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1703 mg

50%

Oats have 1702.67097 mg of Potassium per 14 ounces, which is 50% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium101 μg

183%

Oats have 100.810822 μg of Selenium per 14 ounces, which is 183% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Oats have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc15.8 mg

143%

Oats have 15.7566521 mg of Zinc per 14 ounces, which is 143% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water32.6 g

0.88%

Oats have 32.6246046 g of Water per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Oats:

14 ounces of Oats has outstanding amounts of Vitamin B1, Vitamin B5 and Vitamin B7.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Oats:

14 ounces of Oats has outstanding amounts of Copper, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Selenium and Zinc.
It is an excellent source of Calcium and Potassium.
It has no Sodium.

Macronutrients in 14 ounces of Oats:

14 ounces of Oats 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.

Compare Oats with:

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

Food Info

Nutrients in 14 ounces of Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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