Nutrients in 7 ounces of Oats

Oats (Avena sativa L.).

Macros Ratio

Protein Fat Carbs

17%

16%

67%

7 oz ▼

Macro Nutrients

Oats

Energy772 kcal

26.6%

Oats have 771.956885 kcal of Energy per 7 ounces, which is 26.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat13.7 g

14%

Oats have 13.6928085 g of Fat per 7 ounces, which is 14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.4 g

7.55%

Oats have 2.415093905 g of Saturated Fat per 7 ounces, which is 7.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

13.8%

Oats have 0.220275615 g of Omega 3 per 7 ounces, which is 13.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.8 g

28.3%

Oats have 4.81034316 g of Omega 6 per 7 ounces, which is 28.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Oats have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate132 g

101%

Oats have 131.51049555 g of Carbohydrate per 7 ounces, which is 101% 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

Fiber21 g

55.4%

Oats have 21.035329 g of Fiber per 7 ounces, which is 55.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33.5 g

60%

Oats have 33.51761385 g of Protein per 7 ounces, which is 60% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oats

Vitamin A0 μg

RAE, retinol activity equivalents

Oats have 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 B11.5 mg

126%

Thiamine

Oats have 1.514146795 mg of Vitamin B1 per 7 ounces, which is 126% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg

21.2%

Riboflavin

Oats have 0.275840635 mg of Vitamin B2 per 7 ounces, which is 21.2% 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

Oats have 1.907070865 mg of Vitamin B3 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.68 mg

53.6%

Pantothenic acid

Oats have 2.67902775 mg of Vitamin B5 per 7 ounces, which is 53.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18%

Pyridoxine

Oats have 0.236151335 mg of Vitamin B6 per 7 ounces, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B743.5 μg

145%

Biotin

Oats have 43.4597835 μg of Vitamin B7 per 7 ounces, which is 145% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9111 μg

27.8%

Folates and Folic Acid

Oats have 111.13004 μg of Vitamin B9 per 7 ounces, which is 27.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Oats have 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

Ascorbic acid

Oats have 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

Calciferol, cholecalciferol, ergocalciferol

Oats have 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Oats

Calcium107 mg

10.7%

Oats have 107.16111 mg of Calcium per 7 ounces, which is 10.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.24 mg

138%

Oats have 1.24227509 mg of Copper per 7 ounces, which is 138% 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

Iron9.37 mg

117%

Oats have 9.3666748 mg of Iron per 7 ounces, which is 117% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium351 mg

83.6%

Oats have 351.250305 mg of Magnesium per 7 ounces, which is 83.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese9.76 mg

424%

Oats have 9.75562994 mg of Manganese per 7 ounces, which is 424% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum318 μg

706%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Oats have 317.5144 μg of Molybdenum per 7 ounces, which is 706% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus1038 mg

148%

Oats have 1037.875195 mg of Phosphorus per 7 ounces, which is 148% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium851 mg

25%

Oats have 851.335485 mg of Potassium per 7 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium50.4 μg

92%

Oats have 50.405411 μg of Selenium per 7 ounces, which is 92% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Oats have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.88 mg

71.6%

Oats have 7.87832605 mg of Zinc per 7 ounces, which is 71.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16.3 g

0.44%

Oats have 16.3123023 g of Water per 7 ounces, which is 0.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Oats:

7 ounces of Oats has outstanding amounts of Vitamin B1 and Vitamin B7.
It is an excellent source of Vitamin B2, Vitamin B5 and Vitamin B9.
It also has a good amount of Vitamin B3 and Vitamin B6.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Oats:

7 ounces of Oats has outstanding amounts of Copper, Iron, Magnesium, Manganese, Molybdenum, 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 7 ounces of Oats:

7 ounces of Oats has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 6, Fiber and Protein.
It also has a good amount of Fat, Saturated Fat and Omega 3.

Compare Oats with:

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

Food Info

Nutrients in 7 ounces of Oats

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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