Food Nutrition Facts:
Oats (Includes foods for USDA's Food Distribution Program)

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Food Description:
(fdcid: 169705)
 Oats (Includes foods for USDA's Food Distribution Program)
Scientific Name: Avena sativa L.
Food Category: Cereal Grains and Pasta
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		389
% Daily Value*
Total Fat 6.9g 8.8%
Saturated Fat 1.22g 6.1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2mg 0.1%
Total Carbohydrate 66.27g 24.1%
Dietary Fiber 10.6g 37.9%
Total Sugars 0g
Includes 0g Added Sugars 0%
Protein 16.89g 33.8%
Vitamin D 0mcg 0%
Calcium 54mg 4.2%
Iron 4.72mg 26.2%
Potassium 429mg 9.1%
Vitamin A 0 mcg 0%
Vitamin C 0mg 0%
Thiamin 0.76mg 63.6%
Riboflavin 0.14mg 10.7%
Niacin 0.96mg 6%
Vitamin B6 0.12mg 7%
Folate 56mcg DFE 14%
Phosphorus 523mg 41.8%
Magnesium 177mg 42.1%
Zinc 3.97mg 36.1%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Oats
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 395 kcal, Reported: 389 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 66.27 265.08 67.2% 45-65%
Protein 16.89 67.56 17.1% 10-35%
Total Fat 6.9 62.10 15.7% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Fiber, total dietary 10.6 g 37.86%
Protein 16.89 g 33.78%
Iron, Fe 4.72 mg 26.22%
Folate, total (Vitamin B9) 56 µg 14.00%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Manganese, Mn 4.916 mg 213.74%
Copper, Cu 0.626 mg 69.56%
Thiamin (Vitamin B1) 0.763 mg 63.58%
Magnesium, Mg 177 mg 42.14%
Phosphorus, P 523 mg 41.84%
Zinc, Zn 3.97 mg 36.09%
Pantothenic acid (Vitamin B5) 1.349 mg 26.98%
Folate, food 56 µg 14.00%
Folate, DFE 56 µg 14.00%
Riboflavin (Vitamin B2) 0.139 mg 10.69%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 8.22 g
Energy 389 kcal 19.45% 2,000 kcal
Energy 1628 kJ
Protein 16.89 g 33.78% 50 g
Total lipid (fat) 6.9 g 8.85% 78 g
Ash 1.72 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 54 mg 4.15% 1,300 mg
Iron, Fe 4.72 mg 26.22% 18 mg
Magnesium, Mg 177 mg 42.14% 420 mg
Phosphorus, P 523 mg 41.84% 1,250 mg
Potassium, K 429 mg 9.13% 4,700 mg
Sodium, Na 2 mg 0.09% 2,300 mg
Zinc, Zn 3.97 mg 36.09% 11 mg
Copper, Cu 0.626 mg 69.56% 0.9 mg
Manganese, Mn 4.916 mg 213.74% 2.3 mg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 0 mg 0.00% 90 mg
Thiamin (Vitamin B1) 0.763 mg 63.58% 1.2 mg
Riboflavin (Vitamin B2) 0.139 mg 10.69% 1.3 mg
Niacin (Vitamin B3) 0.961 mg 6.01% 16 mg
Pantothenic acid (Vitamin B5) 1.349 mg 26.98% 5 mg
Vitamin B6 0.119 mg 7.00% 1.7 mg
Folate, total (Vitamin B9) 56 µg 14.00% 400 µg
Folic acid 0 µg
Folate, food 56 µg 14.00% 400 µg
Folate, DFE 56 µg 14.00% 400 µg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 0 µg 0.00% 900 µg
Retinol 0 µg
Vitamin A, IU 0 IU 0.00% 5,000 IU
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.234 g
Threonine 0.575 g
Isoleucine 0.694 g
Leucine 1.284 g
Lysine 0.701 g
Methionine 0.312 g
Cystine 0.408 g
Phenylalanine 0.895 g
Tyrosine 0.573 g
Valine 0.937 g
Arginine 1.192 g
Histidine 0.405 g
Alanine 0.881 g
Aspartic acid 1.448 g
Glutamic acid 3.712 g
Glycine 0.841 g
Proline 0.934 g
Serine 0.75 g
Alcohol, ethyl 0 g

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 66.27 g 24.10% 275 g
Fiber, total dietary 10.6 g 37.86% 28 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 1.217 g 6.08% 20 g
SFA 12:0 0.024 g
SFA 14:0 0.015 g
SFA 16:0 1.034 g
SFA 18:0 0.065 g
Fatty acids, total monounsaturated 2.178 g
MUFA 16:1 0.013 g
MUFA 18:1 2.165 g
Fatty acids, total polyunsaturated 2.535 g
PUFA 18:2 2.424 g
PUFA 18:3 0.111 g
Cholesterol 0 mg 0.00% 300 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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