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Nutrients in 1 kilogram of Oats

Oats (Avena sativa L.).

Macros Ratio

Protein Fat Carbs
17%
16%
67%
1 kg ▼

Macro Nutrients

Oats
Energy3890 kcal
134%
Oats have 3890 kcal of Energy per 1 kilogram, which is 134% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat69 g
71%
Oats have 69 g of Fat per 1 kilogram, which is 71% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat12 g
38%
Oats have 12.17 g of Saturated Fat per 1 kilogram, which is 38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.1 g
69.4%
Oats have 1.11 g of Omega 3 per 1 kilogram, which is 69.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 624.2 g
143%
Oats have 24.24 g of Omega 6 per 1 kilogram, which is 143% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Oats have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate663 g
510%
Oats have 662.7 g of Carbohydrate per 1 kilogram, which is 510% 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
Fiber106 g
279%
Oats have 106 g of Fiber per 1 kilogram, which is 279% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein169 g
302%
Oats have 168.9 g of Protein per 1 kilogram, which is 302% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oats
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Oats have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B17.63 mg
636%
Thiamine
Oats have 7.63 mg of Vitamin B1 per 1 kilogram, which is 636% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.4 mg
107%
Riboflavin
Oats have 1.39 mg of Vitamin B2 per 1 kilogram, which is 107% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.6 mg
60%
Niacin, nicotinic acid, niacinamide
Oats have 9.61 mg of Vitamin B3 per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B513.5 mg
270%
Pantothenic acid
Oats have 13.5 mg of Vitamin B5 per 1 kilogram, which is 270% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.2 mg
92%
Pyridoxine
Oats have 1.19 mg of Vitamin B6 per 1 kilogram, which is 92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7219 μg
730%
Biotin
Oats have 219 μg of Vitamin B7 per 1 kilogram, which is 730% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B9560 μg
140%
Folates and Folic Acid
Oats have 560 μg of Vitamin B9 per 1 kilogram, which is 140% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Oats have 0 μg of Vitamin B12 per 1 kilogram, 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
Oats have 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Oats have 0 IU of Vitamin D per 1 kilogram, 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

Oats
Calcium540 mg
54%
Oats have 540 mg of Calcium per 1 kilogram, which is 54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper6.26 mg
696%
Oats have 6.26 mg of Copper per 1 kilogram, which is 696% 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
Iron47.2 mg
590%
Oats have 47.2 mg of Iron per 1 kilogram, which is 590% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1770 mg
421%
Oats have 1770 mg of Magnesium per 1 kilogram, which is 421% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese49 mg
2137%
Oats have 49.16 mg of Manganese per 1 kilogram, which is 2137% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum1600 μg
3556%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Oats have 1600 μg of Molybdenum per 1 kilogram, which is 3556% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus5230 mg
747%
Oats have 5230 mg of Phosphorus per 1 kilogram, which is 747% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4290 mg
126%
Oats have 4290 mg of Potassium per 1 kilogram, which is 126% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium254 μg
462%
Oats have 254 μg of Selenium per 1 kilogram, which is 462% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.33%
Oats have 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc39.7 mg
361%
Oats have 39.7 mg of Zinc per 1 kilogram, which is 361% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water82.2 g
2.22%
Oats have 82.2 g of Water per 1 kilogram, which is 2.22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Oats:
Minerals in 1 kilogram of Oats:
Macronutrients in 1 kilogram of Oats:



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