Oats

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→ Oats Nutrition and RDA's
→ How many calories are there in Oats?
→ Unabridged nutrient values table with RDAs (for scientific work)
→ This and other foods rich in Manganese.

Calorie and Vitamin Values

	100g	cup	oz.
Unit weight (g)	100 g	156 g	28 g
Unit weight (oz.)	3.53 oz.	5.5 oz.	1 oz.
Calories	389kcal	607kcal	110kcal
Protein	16.9g	26g	4.79g
Carbohydrate	66g	103g	18.8g
Fat	6.9g	10.8g	1.96g
Fiber	10.6g	16.5g	3.01g
Cholesterol	0mg	0mg	0mg
Vitamin A	0IU	0IU	0IU
Vitamin D
Vitamin E
Vitamin K
Vitamin C	0mg	0mg	0mg
B1 (Thiamin)	0.763mg	1.19mg	0.216mg
B2 (Riboflavin)	0.139mg	0.217mg	0.0394mg
B3 (Niacin)	0.961mg	1.5mg	0.272mg
B5 (Pantothenic acid)	1.35mg	2.1mg	0.382mg
B6	0.119mg	0.186mg	0.0337mg
Folate (Folic acid)	56mcg	87mcg	15.9mcg
B12	0mcg	0mcg	0mcg
Choline
Biotin
Calcium	54mg	84mg	15.3mg
Iron	4.72mg	7.36mg	1.34mg
Magnesium	177mg	276mg	50mg
Phosphorus	523mg	816mg	148mg
Zinc	3.97mg	6.19mg	1.13mg
Copper	0.626mg	0.977mg	0.177mg
Manganese	4.92mg	7.67mg	1.39mg
Selenium
Fluoride
Potassium	429mg	669mg	122mg
Sodium (Na)	2mg	3.12mg	0.567mg
Histidine	0.405g	0.632g	0.115g
Isoleucine	0.694g	1.08g	0.197g
Leucine	1.28g	2g	0.364g
Lysine	0.701g	1.09g	0.199g
Methionine	0.312g	0.487g	0.0885g
Phenylalanine	0.895g	1.4g	0.254g
Threonine	0.575g	0.897g	0.163g
Tryptophan	0.234g	0.365g	0.0663g
Valine	0.937g	1.46g	0.266g
EPA (Omega 3)
DHA (Omega 3)
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine

Units

Unit	Weight (g)	Weight (oz.)
g	1 g	0.0353 oz.
cup	156 g	5.5 oz.