Oat bran, raw

Per 100g · Cereal Grains and Pasta · USDA SR Legacy

246

Calories

17.3g

Protein

66.2g

Carbs

7.03g

Fat

Macro Distribution (kcal)

Protein 17%
Carbs 67%
Fat 16%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 246 kcal —
Macronutrients
Water 6.55 g —
Protein 17.3 g
35% (High)
Total lipid (fat) 7.03 g
9% (Low)
Carbohydrate, by difference 66.2 g
24% (High)
Fiber, total dietary 15.4 g
55% (High)
Fats & Fatty Acids
Fatty acids, total saturated 1.33 g
7% (Low)
Fatty acids, total monounsaturated 2.38 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 1.17 mg
97% (High)
Riboflavin (Vitamin B2) 0.220 mg
17% (Moderate)
Niacin (Vitamin B3) 0.934 mg
6% (Low)
Pantothenic acid (Vitamin B5) 1.49 mg
30% (High)
Vitamin B-6 — Pyridoxine 0.165 mg
10% (Moderate)
Biotin (Vitamin B7) 52.0 ug
13% (Moderate)
Folate, total (Vitamin B9) 0 ug —
Choline, total 32.2 mg
6% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Carotene, beta 0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 1.01 mg
7% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 58.0 mg
4% (Low)
Iron, Fe 5.41 mg
30% (High)
Magnesium, Mg 235.0 mg
56% (High)
Phosphorus, P 734.0 mg
59% (High)
Potassium, K 566.0 mg
12% (Moderate)
Sodium, Na 4.00 mg
0% (Low)
Zinc, Zn 3.11 mg
28% (High)
Copper, Cu 0.403 mg
45% (High)
Manganese, Mn 5.63 mg
245% (High)
Selenium, Se 45.2 ug
82% (High)
Other
Energy 1029.0 kj —
Ash 2.89 g —
Total Sugars 1.45 g —
Folic acid (Vitamin B9 — synthetic) 52.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 52.0 ug —
Betaine 20.0 mg —
Betaine 19.6 mg —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 180.0 ug —
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.080 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.100 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 2.21 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0.080 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 3.20 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0.026 g —
SFA 14:0 (Myristic acid) 0.016 g —
SFA 16:0 (Palmitic acid) 1.13 g —
SFA 18:0 (Stearic acid) 0.071 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.014 g —
MUFA 18:1 (Omega-9, Oleic acid family) 2.36 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 2.77 g —
PUFA 18:2 (Omega-6, Linoleic acid) 2.64 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.121 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.335 g —
Threonine (EAA) 0.502 g —
Isoleucine (EAA, BCAA) 0.668 g —
Leucine (EAA, BCAA) 1.37 g —
Lysine (EAA) 0.760 g —
Methionine (EAA) 0.335 g —
Cystine (conditionally essential) 0.576 g —
Phenylalanine (EAA) 0.908 g —
Tyrosine (conditionally essential) 0.668 g —
Valine (EAA, BCAA) 0.964 g —
Arginine (conditionally essential) 1.28 g —
Histidine (EAA) 0.410 g —
Alanine 0.872 g —
Aspartic acid 1.58 g —
Glutamic acid 3.75 g —
Glycine (conditionally essential) 0.947 g —
Proline (conditionally essential) 0.982 g —
Serine 0.890 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Proanthocyanidin dimers 0 mg —
Proanthocyanidin trimers 0 mg —
Proanthocyanidin 4-6mers 0 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Choline
Choline from glycerophoshocholine 6.20 mg —
Choline from phosphatidylcholine 18.0 mg —
Choline from phosphocholine 0.300 mg —
Choline from sphingomyelin 3.00 mg —
Free Choline 4.90 mg —
Total Choline 32.0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Oat bran, raw is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (4% DV) B-Complex (17% DV)

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