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Nutrients in 7 ounces of Oat Bran

Raw Oat Bran.

Macros Ratio

Protein Fat Carbs
17%
16%
67%
7 oz ▼

Macro Nutrients

Oat Bran
Energy488 kcal
17%
Raw Oat Bran has 488.17839 kcal of Energy per 7 ounces, which is 17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat14 g
14.4%
Raw Oat Bran has 13.95078895 g of Fat per 7 ounces, which is 14.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.64 g
8.24%
Raw Oat Bran has 2.63536952 g of Saturated Fat per 7 ounces, which is 8.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.24 g
15%
Raw Oat Bran has 0.240120265 g of Omega 3 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 65.25 g
31%
Raw Oat Bran has 5.248909925 g of Omega 6 per 7 ounces, which is 31% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Oat Bran has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate131 g
101%
Raw Oat Bran has 131.4112723 g of Carbohydrate per 7 ounces, which is 101% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.88 g
3.97%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Oat Bran has 2.87747425 g of Sugars per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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
Fiber30.6 g
80.4%
Raw Oat Bran has 30.560761 g of Fiber per 7 ounces, which is 80.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein34.3 g
61.3%
Raw Oat Bran has 34.3312445 g of Protein per 7 ounces, which is 61.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oat Bran
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Oat Bran has 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.32 mg
193%
Thiamine
Raw Oat Bran has 2.32182405 mg of Vitamin B1 per 7 ounces, which is 193% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg
33.6%
Riboflavin
Raw Oat Bran has 0.4365823 mg of Vitamin B2 per 7 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.85 mg
11.6%
Niacin, nicotinic acid, niacinamide
Raw Oat Bran has 1.85349031 mg of Vitamin B3 per 7 ounces, which is 11.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.96 mg
59%
Pantothenic acid
Raw Oat Bran has 2.95685285 mg of Vitamin B5 per 7 ounces, which is 59% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg
25%
Pyridoxine
Raw Oat Bran has 0.327436725 mg of Vitamin B6 per 7 ounces, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9103 μg
25.8%
Folates and Folic Acid
Raw Oat Bran has 103.19218 μg of Vitamin B9 per 7 ounces, which is 25.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Oat Bran has 0 μg of Vitamin B12 per 7 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
0%
Ascorbic acid
Raw Oat Bran has 0 mg of Vitamin C per 7 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Oat Bran has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2 mg
13.4%
Tocopherols and Tocotrienols
Raw Oat Bran has 2.00430965 mg of Vitamin E per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6.35 μg
5.3%
Phytomenadione or phylloquinone
Raw Oat Bran has 6.350288 μg of Vitamin K per 7 ounces, which is 5.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oat Bran
Calcium115 mg
11.5%
Raw Oat Bran has 115.09897 mg of Calcium per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.8 mg
89%
Raw Oat Bran has 0.799739395 mg of Copper per 7 ounces, which is 89% 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
Iron10.7 mg
134%
Raw Oat Bran has 10.73595565 mg of Iron per 7 ounces, which is 134% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium466 mg
111%
Raw Oat Bran has 466.349275 mg of Magnesium per 7 ounces, which is 111% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese11 mg
486%
Raw Oat Bran has 11.17253795 mg of Manganese per 7 ounces, which is 486% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus1457 mg
208%
Raw Oat Bran has 1456.59731 mg of Phosphorus per 7 ounces, which is 208% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1123 mg
33%
Raw Oat Bran has 1123.20719 mg of Potassium per 7 ounces, which is 33% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium89.7 μg
163%
Raw Oat Bran has 89.697818 μg of Selenium per 7 ounces, which is 163% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium7.94 mg
0.53%
Raw Oat Bran has 7.93786 mg of Sodium per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.17 mg
56%
Raw Oat Bran has 6.17168615 mg of Zinc per 7 ounces, which is 56% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water13 g
0.35%
Raw Oat Bran has 12.99824575 g of Water per 7 ounces, which is 0.35% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Oat Bran:
Minerals in 7 ounces of Raw Oat Bran:
Macronutrients in 7 ounces of Raw Oat Bran:



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