Nutrients in 500 calories of Cooked Oat Bran

Oat bran, cooked.

cooked

Weight per 500 Calories

Cooked Oat Bran

1250g

Cooked Oat Bran has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

19%

12%

69%

500 kcal ▼

Macro Nutrients

Cooked Oat Bran

Energy500 kcal

17.2%

Cooked Oat Bran has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat10.8 g

11%

Cooked Oat Bran has 10.75 g of Fat per 500 calories, which is 11% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.04 g

6.37%

Cooked Oat Bran has 2.0375 g of Saturated Fat per 500 calories, which is 6.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.19 g

11.7%

Cooked Oat Bran has 0.1875 g of Omega 3 per 500 calories, which is 11.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.05 g

24%

Cooked Oat Bran has 4.05 g of Omega 6 per 500 calories, which is 24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Oat Bran has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate143 g

110%

Cooked Oat Bran has 143 g of Carbohydrate per 500 calories, which is 110% 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

Fiber32.5 g

85.5%

Cooked Oat Bran has 32.5 g of Fiber per 500 calories, which is 85.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein40 g

71.7%

Cooked Oat Bran has 40.125 g of Protein per 500 calories, which is 71.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Oat Bran

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Oat Bran has 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12 mg

167%

Thiamine

Cooked Oat Bran has 2 mg of Vitamin B1 per 500 calories, which is 167% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg

32.7%

Riboflavin

Cooked Oat Bran has 0.425 mg of Vitamin B2 per 500 calories, which is 32.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg

11.3%

Niacin, nicotinic acid, niacinamide

Cooked Oat Bran has 1.8 mg of Vitamin B3 per 500 calories, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.7 mg

54.3%

Pantothenic acid

Cooked Oat Bran has 2.7125 mg of Vitamin B5 per 500 calories, which is 54.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.31 mg

24%

Pyridoxine

Cooked Oat Bran has 0.3125 mg of Vitamin B6 per 500 calories, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B975 μg

18.8%

Folates and Folic Acid

Cooked Oat Bran has 75 μg of Vitamin B9 per 500 calories, which is 18.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Oat Bran has 0 μg of Vitamin B12 per 500 calories, 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

Cooked Oat Bran has 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Oat Bran has 0 IU of Vitamin D per 500 calories, 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

Cooked Oat Bran

Calcium125 mg

12.5%

Cooked Oat Bran has 125 mg of Calcium per 500 calories, which is 12.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.83 mg

92%

Cooked Oat Bran has 0.825 mg of Copper per 500 calories, which is 92% 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

Iron11 mg

138%

Cooked Oat Bran has 11 mg of Iron per 500 calories, which is 138% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium500 mg

119%

Cooked Oat Bran has 500 mg of Magnesium per 500 calories, which is 119% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese12 mg

524%

Cooked Oat Bran has 12.05 mg of Manganese per 500 calories, which is 524% 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

Phosphorus1488 mg

213%

Cooked Oat Bran has 1487.5 mg of Phosphorus per 500 calories, which is 213% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1150 mg

34%

Cooked Oat Bran has 1150 mg of Potassium per 500 calories, which is 34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium96 μg

175%

Cooked Oat Bran has 96.25 μg of Selenium per 500 calories, which is 175% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12.5 mg

0.83%

Cooked Oat Bran has 12.5 mg of Sodium per 500 calories, which is 0.83% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.63 mg

60.2%

Cooked Oat Bran has 6.625 mg of Zinc per 500 calories, which is 60.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1050 g

28.4%

Cooked Oat Bran has 1050 g of Water per 500 calories, which is 28.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Oat Bran:

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

Minerals in 500 calories of Cooked Oat Bran:

500 calories of Cooked Oat Bran has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Selenium.
It is an excellent source of Potassium and Zinc.
It also has a good amount of Calcium.
The product has trace amounts of Sodium.

Macronutrients in 500 calories of Cooked Oat Bran:

500 calories of Cooked Oat Bran has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Omega 6 and Protein.
It also has a good amount of Fat and Omega 3.
This cereal has some Saturated Fat.

Compare Cooked Oat Bran with:

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

Food Info

Nutrients in 500 calories of Cooked Oat Bran

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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