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Nutrients in 100 calories of Oat Bran

Raw Oat Bran.

Weight per 100 Calories

Oat Bran
40.7g

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

Macros Ratio

Protein Fat Carbs
17%
16%
67%
100 kcal ▼

Macro Nutrients

Oat Bran
Energy100 kcal
3.45%
Raw 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
Fat2.86 g
2.95%
Raw Oat Bran has 2.8577235772358 g of Fat per 100 calories, which is 2.95% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.54 g
1.7%
Raw Oat Bran has 0.53983739837398 g of Saturated Fat per 100 calories, which is 1.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.049 g
3.07%
Raw Oat Bran has 0.049186991869919 g of Omega 3 per 100 calories, which is 3.07% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.08 g
6.32%
Raw Oat Bran has 1.0752032520325 g of Omega 6 per 100 calories, which is 6.32% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate27 g
20.7%
Raw Oat Bran has 26.918699186992 g of Carbohydrate per 100 calories, which is 20.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.59 g
0.81%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Oat Bran has 0.58943089430894 g of Sugars per 100 calories, which is 0.81% 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
Fiber6.26 g
16.5%
Raw Oat Bran has 6.260162601626 g of Fiber per 100 calories, which is 16.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.03 g
12.6%
Raw Oat Bran has 7.0325203252033 g of Protein per 100 calories, which is 12.6% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.48 mg
39.6%
Thiamine
Raw Oat Bran has 0.47560975609756 mg of Vitamin B1 per 100 calories, which is 39.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.089 mg
6.88%
Riboflavin
Raw Oat Bran has 0.089430894308943 mg of Vitamin B2 per 100 calories, which is 6.88% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.38 mg
2.37%
Niacin, nicotinic acid, niacinamide
Raw Oat Bran has 0.37967479674797 mg of Vitamin B3 per 100 calories, which is 2.37% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.61 mg
12%
Pantothenic acid
Raw Oat Bran has 0.60569105691057 mg of Vitamin B5 per 100 calories, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.067 mg
5.16%
Pyridoxine
Raw Oat Bran has 0.067073170731707 mg of Vitamin B6 per 100 calories, which is 5.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B921 μg
5.3%
Folates and Folic Acid
Raw Oat Bran has 21.138211382114 μg of Vitamin B9 per 100 calories, which is 5.3% 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 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
0%
Ascorbic acid
Raw 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
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E0.41 mg
2.74%
Tocopherols and Tocotrienols
Raw Oat Bran has 0.41056910569106 mg of Vitamin E per 100 calories, which is 2.74% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.3 μg
1.1%
Phytomenadione or phylloquinone
Raw Oat Bran has 1.3008130081301 μg of Vitamin K per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Oat Bran
Calcium23.6 mg
2.36%
Raw Oat Bran has 23.577235772358 mg of Calcium per 100 calories, which is 2.36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
18.2%
Raw Oat Bran has 0.16382113821138 mg of Copper per 100 calories, which is 18.2% 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
Iron2.2 mg
27.5%
Raw Oat Bran has 2.1991869918699 mg of Iron per 100 calories, which is 27.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium96 mg
22.7%
Raw Oat Bran has 95.528455284553 mg of Magnesium per 100 calories, which is 22.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.3 mg
100%
Raw Oat Bran has 2.2886178861789 mg of Manganese per 100 calories, which is 100% 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
Phosphorus298 mg
42.6%
Raw Oat Bran has 298.37398373984 mg of Phosphorus per 100 calories, which is 42.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium230 mg
6.77%
Raw Oat Bran has 230.08130081301 mg of Potassium per 100 calories, which is 6.77% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium18.4 μg
33.4%
Raw Oat Bran has 18.373983739837 μg of Selenium per 100 calories, which is 33.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1.63 mg
0.11%
Raw Oat Bran has 1.6260162601626 mg of Sodium per 100 calories, which is 0.11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.26 mg
11.5%
Raw Oat Bran has 1.2642276422764 mg of Zinc per 100 calories, which is 11.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2.66 g
0.072%
Raw Oat Bran has 2.6626016260163 g of Water per 100 calories, which is 0.072% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Oat Bran:
Minerals in 100 calories of Raw Oat Bran:
Macronutrients in 100 calories of Raw Oat Bran:



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