Nutrients in 100 calories of Cooked Oat Bran

Oat bran, cooked.

cooked

Weight per 100 Calories

Cooked Oat Bran

250g

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

Macros Ratio

Protein Fat Carbs

19%

12%

69%

100 kcal ▼

Macro Nutrients

Cooked Oat Bran

Energy100 kcal

3.45%

Cooked Oat Bran has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.15 g

2.2%

Cooked Oat Bran has 2.15 g of Fat per 100 calories, which is 2.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.41 g

1.27%

Cooked Oat Bran has 0.4075 g of Saturated Fat per 100 calories, which is 1.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.038 g

2.34%

Cooked Oat Bran has 0.0375 g of Omega 3 per 100 calories, which is 2.34% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.81 g

4.76%

Cooked Oat Bran has 0.81 g of Omega 6 per 100 calories, which is 4.76% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate28.6 g

22%

Cooked Oat Bran has 28.6 g of Carbohydrate per 100 calories, which is 22% 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

Fiber6.5 g

17%

Cooked Oat Bran has 6.5 g of Fiber per 100 calories, which is 17% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.03 g

14.3%

Cooked Oat Bran has 8.025 g of Protein per 100 calories, which is 14.3% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg

33.3%

Thiamine

Cooked Oat Bran has 0.4 mg of Vitamin B1 per 100 calories, which is 33.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.085 mg

6.54%

Riboflavin

Cooked Oat Bran has 0.085 mg of Vitamin B2 per 100 calories, which is 6.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.36 mg

2.25%

Niacin, nicotinic acid, niacinamide

Cooked Oat Bran has 0.36 mg of Vitamin B3 per 100 calories, which is 2.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.54 mg

11%

Pantothenic acid

Cooked Oat Bran has 0.5425 mg of Vitamin B5 per 100 calories, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.063 mg

4.8%

Pyridoxine

Cooked Oat Bran has 0.0625 mg of Vitamin B6 per 100 calories, which is 4.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B915 μg

3.75%

Folates and Folic Acid

Cooked Oat Bran has 15 μg of Vitamin B9 per 100 calories, which is 3.75% 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 100 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 100 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 100 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

Calcium25 mg

2.5%

Cooked Oat Bran has 25 mg of Calcium per 100 calories, which is 2.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

18.3%

Cooked Oat Bran has 0.165 mg of Copper per 100 calories, which is 18.3% 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

Iron2.2 mg

27.5%

Cooked Oat Bran has 2.2 mg of Iron per 100 calories, which is 27.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium100 mg

24%

Cooked Oat Bran has 100 mg of Magnesium per 100 calories, which is 24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.4 mg

105%

Cooked Oat Bran has 2.41 mg of Manganese per 100 calories, which is 105% 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

Phosphorus298 mg

42.5%

Cooked Oat Bran has 297.5 mg of Phosphorus per 100 calories, which is 42.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium230 mg

6.76%

Cooked Oat Bran has 230 mg of Potassium per 100 calories, which is 6.76% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19.3 μg

35%

Cooked Oat Bran has 19.25 μg of Selenium per 100 calories, which is 35% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.5 mg

0.17%

Cooked Oat Bran has 2.5 mg of Sodium per 100 calories, which is 0.17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.33 mg

12%

Cooked Oat Bran has 1.325 mg of Zinc per 100 calories, which is 12% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water210 g

5.68%

Cooked Oat Bran has 210 g of Water per 100 calories, which is 5.68% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Cooked Oat Bran:

100 calories of Cooked Oat Bran is an excellent source of Vitamin B1.
It has a good amount of Vitamin B5.
It also has some Vitamin B2, Vitamin B6 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 calories of Cooked Oat Bran:

100 calories of Cooked Oat Bran has outstanding amounts of Manganese.
It is an excellent source of Iron, Magnesium, Phosphorus and Selenium.
It also has a good amount of Copper and Zinc.
This cereal has some Calcium and Potassium.
It has no Sodium.

Macronutrients in 100 calories of Cooked Oat Bran:

100 calories of Cooked Oat Bran is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
It also has some Omega 6.
The product has trace amounts of Fat, Saturated Fat and Omega 3.

Compare Cooked Oat Bran with:

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

Food Info

Nutrients in 100 calories of Cooked Oat Bran

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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