Nutrients in 500 calories of Oat Bran

Raw Oat Bran.

raw

Weight per 500 Calories

Oat Bran

203g

Raw Oat Bran has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

17%

16%

67%

500 kcal ▼

Macro Nutrients

Oat Bran

Energy500 kcal

17.2%

Raw 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

Fat14.3 g

14.7%

Raw Oat Bran has 14.288617886179 g of Fat per 500 calories, which is 14.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.7 g

8.43%

Raw Oat Bran has 2.6991869918699 g of Saturated Fat per 500 calories, which is 8.43% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.25 g

15.4%

Raw Oat Bran has 0.24593495934959 g of Omega 3 per 500 calories, which is 15.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.38 g

31.6%

Raw Oat Bran has 5.3760162601626 g of Omega 6 per 500 calories, which is 31.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate135 g

104%

Raw Oat Bran has 134.59349593496 g of Carbohydrate per 500 calories, which is 104% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.95 g

4.07%

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

Raw Oat Bran has 2.9471544715447 g of Sugars per 500 calories, which is 4.07% 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

Fiber31.3 g

82.4%

Raw Oat Bran has 31.30081300813 g of Fiber per 500 calories, which is 82.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35 g

62.8%

Raw Oat Bran has 35.162601626016 g of Protein per 500 calories, which is 62.8% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.38 mg

198%

Thiamine

Raw Oat Bran has 2.3780487804878 mg of Vitamin B1 per 500 calories, which is 198% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg

34.4%

Riboflavin

Raw Oat Bran has 0.44715447154472 mg of Vitamin B2 per 500 calories, which is 34.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.9 mg

12%

Niacin, nicotinic acid, niacinamide

Raw Oat Bran has 1.8983739837398 mg of Vitamin B3 per 500 calories, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.03 mg

60.6%

Pantothenic acid

Raw Oat Bran has 3.0284552845528 mg of Vitamin B5 per 500 calories, which is 60.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.34 mg

25.8%

Pyridoxine

Raw Oat Bran has 0.33536585365854 mg of Vitamin B6 per 500 calories, which is 25.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9106 μg

26.4%

Folates and Folic Acid

Raw Oat Bran has 105.69105691057 μg of Vitamin B9 per 500 calories, which is 26.4% 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 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

Raw 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

Raw 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 E2.05 mg

13.7%

Tocopherols and Tocotrienols

Raw Oat Bran has 2.0528455284553 mg of Vitamin E per 500 calories, which is 13.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.5 μg

5.42%

Phytomenadione or phylloquinone

Raw Oat Bran has 6.5040650406504 μg of Vitamin K per 500 calories, which is 5.42% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oat Bran

Calcium118 mg

11.8%

Raw Oat Bran has 117.88617886179 mg of Calcium per 500 calories, which is 11.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.82 mg

91%

Raw Oat Bran has 0.81910569105691 mg of Copper per 500 calories, which is 91% 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

137%

Raw Oat Bran has 10.99593495935 mg of Iron per 500 calories, which is 137% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium478 mg

114%

Raw Oat Bran has 477.64227642276 mg of Magnesium per 500 calories, which is 114% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese11.4 mg

498%

Raw Oat Bran has 11.443089430894 mg of Manganese per 500 calories, which is 498% 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

Phosphorus1492 mg

213%

Raw Oat Bran has 1491.8699186992 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%

Raw Oat Bran has 1150.406504065 mg of Potassium per 500 calories, which is 34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium92 μg

167%

Raw Oat Bran has 91.869918699187 μg of Selenium per 500 calories, which is 167% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.13 mg

0.54%

Raw Oat Bran has 8.130081300813 mg of Sodium per 500 calories, which is 0.54% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.32 mg

57.5%

Raw Oat Bran has 6.3211382113821 mg of Zinc per 500 calories, which is 57.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water13.3 g

0.36%

Raw Oat Bran has 13.313008130081 g of Water per 500 calories, which is 0.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Oat Bran:

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

Minerals in 500 calories of Raw Oat Bran:

500 calories of 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.
It has no Sodium.

Macronutrients in 500 calories of Raw Oat Bran:

500 calories of 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, Saturated Fat and Omega 3.
This cereal has some Sugars.

Compare Raw Oat Bran with:

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

Food Info

Nutrients in 500 calories of Oat Bran

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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