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Nutrients in 1 pound of Oats

Oats (Avena sativa L.).

Macros Ratio

Protein Fat Carbs
17%
16%
67%
1 lb ▼

Macro Nutrients

Oats
Energy1764 kcal
61%
Oats have 1764.47288 kcal of Energy per 1 pound, which is 61% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat31.3 g
32.3%
Oats have 31.297848 g of Fat per 1 pound, which is 32.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat5.52 g
17.3%
Oats have 5.52021464 g of Saturated Fat per 1 pound, which is 17.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.5 g
31.5%
Oats have 0.50348712 g of Omega 3 per 1 pound, which is 31.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 611 g
64.7%
Oats have 10.99507008 g of Omega 6 per 1 pound, which is 64.7% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate301 g
231%
Oats have 300.5954184 g of Carbohydrate per 1 pound, which is 231% 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
Fiber48 g
127%
Oats have 48.080752 g of Fiber per 1 pound, which is 127% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein76.6 g
137%
Oats have 76.6116888 g of Protein per 1 pound, which is 137% 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 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.46 mg
288%
Thiamine
Oats have 3.46090696 mg of Vitamin B1 per 1 pound, which is 288% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.63 mg
48.5%
Riboflavin
Oats have 0.63049288 mg of Vitamin B2 per 1 pound, which is 48.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.36 mg
27.2%
Niacin, nicotinic acid, niacinamide
Oats have 4.35901912 mg of Vitamin B3 per 1 pound, which is 27.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.12 mg
122%
Pantothenic acid
Oats have 6.123492 mg of Vitamin B5 per 1 pound, which is 122% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.54 mg
41.5%
Pyridoxine
Oats have 0.53977448 mg of Vitamin B6 per 1 pound, which is 41.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B799 μg
331%
Biotin
Oats have 99.336648 μg of Vitamin B7 per 1 pound, which is 331% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B9254 μg
63.5%
Folates and Folic Acid
Oats have 254.01152 μg of Vitamin B9 per 1 pound, which is 63.5% 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 pound, 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 pound, 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 pound, 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
Calcium245 mg
24.5%
Oats have 244.93968 mg of Calcium per 1 pound, which is 24.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.84 mg
315%
Oats have 2.83948592 mg of Copper per 1 pound, which is 315% 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
Iron21.4 mg
268%
Oats have 21.4095424 mg of Iron per 1 pound, which is 268% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium803 mg
191%
Oats have 802.85784 mg of Magnesium per 1 pound, which is 191% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese22.3 mg
970%
Oats have 22.29858272 mg of Manganese per 1 pound, which is 970% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum726 μg
1613%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Oats have 725.7472 μg of Molybdenum per 1 pound, which is 1613% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus2372 mg
339%
Oats have 2372.28616 mg of Phosphorus per 1 pound, which is 339% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1946 mg
57.2%
Oats have 1945.90968 mg of Potassium per 1 pound, which is 57.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium115 μg
209%
Oats have 115.212368 μg of Selenium per 1 pound, which is 209% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.07 mg
0.6%
Oats have 9.07184 mg of Sodium per 1 pound, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc18 mg
164%
Oats have 18.0076024 mg of Zinc per 1 pound, which is 164% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water37.3 g
1%
Oats have 37.2852624 g of Water per 1 pound, which is 1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Oats:
Minerals in 1 pound of Oats:
Macronutrients in 1 pound of Oats:



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