Unabridged nutrient values table (for scientific work)

Oats

• Oats

RDA levels are added by us. No value means not measured. 0 means 0.

	100g	← RDA	1oz.	← RDA	4oz.	← RDA	cup	← RDA
Unit weight (g)	100 g		28 g		113 g		156 g
Unit weight (oz.)	3.53 oz.		1 oz.		4 oz.		5.5 oz.
Calories	389kcal	19% RDA	110kcal	6% RDA	441kcal	22% RDA	607kcal	30% RDA
Protein	16.9g	34% RDA	4.79g	10% RDA	19.2g	38% RDA	26g	53% RDA
Carbohydrate	66g	51% RDA	18.8g	14% RDA	75g	58% RDA	103g	80% RDA
Fat	6.9g	11% RDA	1.96g	3% RDA	7.82g	12% RDA	10.8g	17% RDA
Fiber	10.6g	42% RDA	3.01g	12% RDA	12g	48% RDA	16.5g	66% RDA
Cholesterol	0mg	0% RDA	0mg	0% RDA	0mg	0% RDA	0mg	0% RDA
Vitamin A	0IU	0% RDA	0IU	0% RDA	0IU	0% RDA	0IU	0% RDA
Vitamin D
Vitamin E
Vitamin K
Vitamin C	0mg	0% RDA	0mg	0% RDA	0mg	0% RDA	0mg	0% RDA
B1 (Thiamin)	0.763mg	51% RDA	0.216mg	14% RDA	0.865mg	58% RDA	1.19mg	79% RDA
B2 (Riboflavin)	0.139mg	8% RDA	0.0394mg	2% RDA	0.158mg	9% RDA	0.217mg	13% RDA
B3 (Niacin)	0.961mg	5% RDA	0.272mg	1% RDA	1.09mg	5% RDA	1.5mg	7% RDA
B5 (Pantothenic acid)	1.35mg	13% RDA	0.382mg	4% RDA	1.53mg	15% RDA	2.1mg	21% RDA
B6	0.119mg	6% RDA	0.0337mg	2% RDA	0.135mg	7% RDA	0.186mg	9% RDA
Folate (Folic acid)	56mcg	14% RDA	15.9mcg	4% RDA	64mcg	16% RDA	87mcg	22% RDA
B12	0mcg	0% RDA	0mcg	0% RDA	0mcg	0% RDA	0mcg	0% RDA
Choline
Biotin
Calcium	54mg	5% RDA	15.3mg	2% RDA	61mg	6% RDA	84mg	8% RDA
Iron	4.72mg	26% RDA	1.34mg	7% RDA	5.35mg	30% RDA	7.36mg	41% RDA
Magnesium	177mg	44% RDA	50mg	13% RDA	201mg	50% RDA	276mg	69% RDA
Phosphorus	523mg	53% RDA	148mg	15% RDA	593mg	60% RDA	816mg	82% RDA
Zinc	3.97mg	26% RDA	1.13mg	8% RDA	4.5mg	30% RDA	6.19mg	41% RDA
Copper	0.626mg	31% RDA	0.177mg	9% RDA	0.71mg	35% RDA	0.977mg	49% RDA
Manganese	4.92mg	246% RDA	1.39mg	70% RDA	5.57mg	279% RDA	7.67mg	383% RDA
Selenium
Fluoride
Potassium	429mg	9% RDA	122mg	3% RDA	486mg	10% RDA	669mg	14% RDA
Sodium (Na)	2mg	0% RDA	0.567mg	0% RDA	2.27mg	0% RDA	3.12mg	0% RDA
Histidine	0.405g		0.115g		0.459g		0.632g
Isoleucine	0.694g		0.197g		0.787g		1.08g
Leucine	1.28g		0.364g		1.46g		2g
Lysine	0.701g		0.199g		0.795g		1.09g
Methionine	0.312g		0.0885g		0.354g		0.487g
Phenylalanine	0.895g		0.254g		1.01g		1.4g
Threonine	0.575g		0.163g		0.652g		0.897g
Tryptophan	0.234g		0.0663g		0.265g		0.365g
Valine	0.937g		0.266g		1.06g		1.46g
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
Saturated fat	1.22g	6% RDA	0.345g	2% RDA	1.38g	7% RDA	1.9g	9% RDA
4:0
6:0
8:0
10:0
12:0	0.024g		0.0068g		0.0272g		0.0374g
13:0
14:0	0.015g		0.00425g		0.017g		0.0234g
15:0
16:0	1.03g		0.293g		1.17g		1.61g
17:0
18:0	0.065g		0.0184g		0.0737g		0.101g
20:0
22:0
24:0
Fatty acids, total monounsaturated	2.18g		0.617g		2.47g		3.4g
14:1
15:1
16:1 undifferentiated	0.013g		0.00369g		0.0147g		0.0203g
16:1 c
16:1 t
17:1
18:1 undifferentiated	2.17g		0.614g		2.46g		3.38g
18:1 c
18:1 t
20:1
22:1 undifferentiated
22:1 c
22:1 t
24:1 c
Fatty acids, total polyunsaturated	2.54g		0.719g		2.87g		3.95g
18:2 undifferentiated	2.42g		0.687g		2.75g		3.78g
18:2 CLAs
18:2 t,t
18:2 i
18:2 t not further defined
18:3 undifferentiated	0.111g		0.0315g		0.126g		0.173g
18:3i
18:4
20:2 n-6 c,c
20:3 undifferentiated
20:3 n-3
20:3 n-6
20:4 undifferentiated
20:4 n-6
21:5
22:4
22:5 n-3
Trans Fat
Fatty acids, total trans-monoenoic
Fatty acids, total trans-polyenoic
Phytosterols
Stigmasterol
Campesterol
Beta-sitosterol
Cystine	0.408g		0.116g		0.463g		0.636g
Tyrosine	0.573g		0.162g		0.65g		0.894g
Arginine	1.19g		0.338g		1.35g		1.86g
Alanine	0.881g		0.25g		0.999g		1.37g
Aspartic acid	1.45g		0.411g		1.64g		2.26g
Glutamic acid	3.71g		1.05g		4.21g		5.79g
Glycine	0.841g		0.238g		0.954g		1.31g
Proline	0.934g		0.265g		1.06g		1.46g
Serine	0.75g		0.213g		0.85g		1.17g
Hydroxyproline
Alcohol, ethyl	0g		0g		0g		0g
Caffeine
Theobromine
Carotene, beta
Carotene, alpha
Cryptoxanthin, beta
Lycopene
Lutein + zeaxanthin
English Kj	1628kj		462kj		1846kj		2540kj
Protein (adjusted)
Water	8.22g	0% AI	2.33g	0% AI	9.32g	0% AI	12.8g	0% AI
Ash	1.72g		0.488g		1.95g		2.68g
Sucrose
Glucose (dextrose)
Fructose
Lactose
Maltose
Galactose
Starch
Sugars
Folate, total	56mcg		15.9mcg		64mcg		87mcg
Folate, food	56mcg		15.9mcg		64mcg		87mcg
Folic acid	0mcg		0mcg		0mcg		0mcg
Vitamin B-12, added	0mcg		0mcg		0mcg		0mcg
Vitamin A, RAE	0mcg_RAE		0mcg_RAE		0mcg_RAE		0mcg_RAE
Retinol	0mcg		0mcg		0mcg		0mcg
Vitamin E, added
Tocopherol, beta
Tocopherol, gamma
Tocopherol, delta
Metabolic Equivalent per Second