Nutrients in 5 ounces of Oat Bran

Raw Oat Bran.

raw

Macros Ratio

Protein Fat Carbs

17%

16%

67%

5 oz ▼

Macro Nutrients

Oat Bran

Energy349 kcal

12%

Raw Oat Bran has 348.69885 kcal of Energy per 5 ounces, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.96 g

10.3%

Raw Oat Bran has 9.96484925 g of Fat per 5 ounces, which is 10.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.9 g

5.9%

Raw Oat Bran has 1.8824068 g of Saturated Fat per 5 ounces, which is 5.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.17 g

10.7%

Raw Oat Bran has 0.171514475 g of Omega 3 per 5 ounces, which is 10.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.75 g

22%

Raw Oat Bran has 3.749221375 g of Omega 6 per 5 ounces, which is 22% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate94 g

72.2%

Raw Oat Bran has 93.8651945 g of Carbohydrate per 5 ounces, which is 72.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.06 g

2.83%

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

Raw Oat Bran has 2.05533875 g of Sugars per 5 ounces, which is 2.83% 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

Fiber22 g

57.4%

Raw Oat Bran has 21.829115 g of Fiber per 5 ounces, which is 57.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein24.5 g

43.8%

Raw Oat Bran has 24.5223175 g of Protein per 5 ounces, which is 43.8% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.66 mg

138%

Thiamine

Raw Oat Bran has 1.65844575 mg of Vitamin B1 per 5 ounces, which is 138% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg

24%

Riboflavin

Raw Oat Bran has 0.3118445 mg of Vitamin B2 per 5 ounces, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.32 mg

8.27%

Niacin, nicotinic acid, niacinamide

Raw Oat Bran has 1.32392165 mg of Vitamin B3 per 5 ounces, which is 8.27% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.1 mg

42.2%

Pantothenic acid

Raw Oat Bran has 2.11203775 mg of Vitamin B5 per 5 ounces, which is 42.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

18%

Pyridoxine

Raw Oat Bran has 0.233883375 mg of Vitamin B6 per 5 ounces, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B973.7 μg

18.4%

Folates and Folic Acid

Raw Oat Bran has 73.7087 μg of Vitamin B9 per 5 ounces, which is 18.4% 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 5 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

Raw Oat Bran has 0 mg of Vitamin C per 5 ounces, 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.43 mg

9.54%

Tocopherols and Tocotrienols

Raw Oat Bran has 1.43164975 mg of Vitamin E per 5 ounces, which is 9.54% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.54 μg

3.78%

Phytomenadione or phylloquinone

Raw Oat Bran has 4.53592 μg of Vitamin K per 5 ounces, which is 3.78% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oat Bran

Calcium82.2 mg

8.22%

Raw Oat Bran has 82.21355 mg of Calcium per 5 ounces, which is 8.22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.57 mg

63.5%

Raw Oat Bran has 0.571242425 mg of Copper per 5 ounces, which is 63.5% 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

Iron7.67 mg

96%

Raw Oat Bran has 7.66853975 mg of Iron per 5 ounces, which is 96% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium333 mg

79.3%

Raw Oat Bran has 333.106625 mg of Magnesium per 5 ounces, which is 79.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese8 mg

347%

Raw Oat Bran has 7.98038425 mg of Manganese per 5 ounces, which is 347% 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

Phosphorus1040 mg

149%

Raw Oat Bran has 1040.42665 mg of Phosphorus per 5 ounces, which is 149% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium802 mg

23.6%

Raw Oat Bran has 802.29085 mg of Potassium per 5 ounces, which is 23.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium64 μg

116%

Raw Oat Bran has 64.06987 μg of Selenium per 5 ounces, which is 116% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.67 mg

0.38%

Raw Oat Bran has 5.6699 mg of Sodium per 5 ounces, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.4 mg

40%

Raw Oat Bran has 4.40834725 mg of Zinc per 5 ounces, which is 40% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.3 g

0.25%

Raw Oat Bran has 9.28446125 g of Water per 5 ounces, which is 0.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Oat Bran:

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

Minerals in 5 ounces of Raw Oat Bran:

5 ounces of Oat Bran has outstanding amounts of Iron, Manganese, Phosphorus and Selenium.
It is an excellent source of Copper, Magnesium, Potassium and Zinc.
It also has a good amount of Calcium.
It has no Sodium.

Macronutrients in 5 ounces of Raw Oat Bran:

5 ounces of Oat Bran is an excellent source of Omega 6, Carbohydrate, Fiber and Protein.
It has a good amount of Fat and Omega 3.
It also has some Saturated Fat and Sugars.

Compare Raw Oat Bran with:

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

Food Info

Nutrients in 5 ounces of Oat Bran

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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