» Oats

Oats: detail

• Detailed name: Grains, oats
• Select a Portion Size:
  10g20g30g40g45g (standard portion)50g75g100g125g150g175g200g250g300g400g500g
• Food Group: Cereals
• Source: Canadian Nutrient File
• Food suitable for Vegetarians and Vegans
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Oats: Macro nutrients

Oats: Macro nutrients, for a portion of 300g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		1167kcal	389kcal	2070kcal	NR
ProteinsProteins		51g	17g	50g	180g
CarbohydrateCarbohydrate		199g	66g	230g	340g
LipidLipid		21g	6.9g	50g	80g
» Saturated fatSaturated fat		3.7g	1.2g	17g	27g
» Monounsaturated fatMonounsaturated fat		6.5g	2.2g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		7.6g	2.5g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		32g	11g	25g	NR
WaterWater		25g	8.2g	2700g	NR

Oats: Vitamins

Oats: Vitamins, for a portion of 300g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		0µg	0µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		0µg	0µg	2520µg	NR
ThiamineThiamine		2.3mg	0.76mg	1.1mg	NR
RiboflavinRiboflavin		0.42mg	0.14mg	1.1mg	NR
NiacinNiacin		15NE	4.9NE	14NE	NR
Pantothenic acidPantothenic acid		4mg	1.3mg	5mg	NR
Vitamin B6Vit. B6		0.36mg	0.12mg	1.3mg	100mg
Folic acidFolic acid		168µg	56µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		0mg	0mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		1.6mg	0.53mg	15mg	NR
Vitamin KVit. K	NR

Oats: Dietary minerals

Oats: Dietary minerals, for a portion of 300g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		162mg	54mg	1000mg	2500mg
CopperCopper		1.9mg	0.63mg	0.9mg	10mg
IronIron		14mg	4.7mg	18mg	45mg
MagnesiumMagnesium		531mg	177mg	320mg	NR
ManganeseManganese		15mg	4.9mg	1.8mg	11mg
PhosphorusPhosphorus		1569mg	523mg	700mg	4000mg
PotassiumPotassium		1287mg	429mg	4700mg	NR
SeleniumSelenium	NR
SodiumSodium		6mg	2mg	1500mg	2300mg
Salt (sodium equivalence)Salt		16mg	5.4mg	4100mg	4100mg
ZincZinc		12mg	4mg	8mg	40mg

Oats: Essential amino acids

Oats: Essential amino acids, for a portion of 300g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		1.2g	0.41g	0.6g	NR
IsoleucineIsoleucine		2.1g	0.69g	1.2g	NR
LeucineLeucine		3.9g	1.3g	2.3g	NR
LysineLysine		2.1g	0.7g	1.8g	NR
MethionineMethionine		0.94g	0.31g	0.9g	NR
PhenylalaninePhenylalanine		2.7g	0.9g	1.5g	NR
ThreonineThreonine		1.7g	0.58g	0.9g	NR
TryptophanTryptophan		0.7g	0.23g	0.24g	NR
ValineValine		2.8g	0.94g	1.7g	NR

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