Plant Nutrients DB
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Nutrients in 100 grams ofOats

Oats (Avena sativa L.).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
17%
16%
67%

Vitamins

100gRDA for Men 19-30 years
Oats
Vitamin A0 μg
0%
Oats have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.76 mg
63.6%
Oats have 0.763 mg of Thiamine per 100 grams, which is 63.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.14 mg
10.7%
Oats have 0.139 mg of Vitamin B2 per 100 grams, which is 10.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.96 mg
6%
Oats have 0.961 mg of Vitamin B3 per 100 grams, which is 6% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.12 mg
9.15%
Oats have 0.119 mg of Vitamin B6 per 100 grams, which is 9.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Oats have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C0 mg
0%
Oats have 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Oats have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate56 μg
14%
Oats have 56 μg of Folate per 100 grams, which is 14% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Oats
Calcium54 mg
5.4%
Oats have 54 mg of Calcium per 100 grams, which is 5.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.63 mg
69.6%
Oats have 0.626 mg of Copper per 100 grams, which is 69.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron4.7 mg
59%
Oats have 4.72 mg of Iron per 100 grams, which is 59% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium177 mg
44%
Oats have 177 mg of Magnesium per 100 grams, which is 44% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese4.9 mg
214%
Oats have 4.916 mg of Manganese per 100 grams, which is 214% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus523 mg
74.7%
Oats have 523 mg of Phosphorus per 100 grams, which is 74.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium429 mg
9.13%
Oats have 429 mg of Potassium per 100 grams, which is 9.13% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium
NA
No information available
Sodium2 mg
0.13%
Oats have 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc3.97 mg
36%
Oats have 3.97 mg of Zinc per 100 grams, which is 36% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Oats:
100 grams of Oats is an excellent source of Thiamine. It has a good amount of Vitamin B2, Vitamin B6 and Folate. It also has some Vitamin B3. It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 grams of Oats:
100 grams of Oats has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Zinc. It also has a good amount of Potassium. This cereal has some Calcium. It has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Oats
Fat6.9 g
7.1%
Oats have 6.9 g of Fat per 100 grams, which is 7.1% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein17 g
30%
Oats have 16.89 g of Protein per 100 grams, which is 30% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate66 g
51%
Oats have 66.27 g of Carbohydrate per 100 grams, which is 51% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy389 kcal
13%
Oats have 389 kcal of Energy per 100 grams, which is 13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars
NA
No information available
Fiber10.6 g
28%
Oats have 10.6 g of Fiber per 100 grams, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Oats have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat1.2 g
3.8%
Oats have 1.217 g of Saturated Fat per 100 grams, which is 3.8% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.11 g
6.94%
Oats have 0.111 g of Omega 3 per 100 grams, which is 6.94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 62.42 g
14%
Oats have 2.424 g of Omega 6 per 100 grams, which is 14% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water8.22 g
0.22%
Oats have 8.22 g of Water per 100 grams, which is 0.22% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Oats:
100 grams of Oats is an excellent source of Protein, Carbohydrate and Fiber. It has a good amount of Fat and Omega 6. It also has some Saturated Fat and Omega 3.