Nutrition Facts Comparison for:
Food #1 - Uncooked Oats (Oats)
100 grams (100g)
Food #2 - Uncooked Oats (Oats)
1 cup (156g)
Food #3 - Oat bran raw
1 cup (94g)
Calorie Comparison
2000 calories = full barFat Comparison
65g = 100% DVCarb Comparison
300g = 100% DVProtein Comparison
50g = 100% DVSugar Comparison
25g = full barFiber Comparison
25g = 100% DV| Food Number | #1 | #2 | #3 |
|---|---|---|---|
| Serving Size (Grams) | 100g | 156g | 94g |
| Macronutrients | |||
| Calories | 389 | 607 | 231 |
| Fat (%DV) | 6.9g (11%) | 10.76g (17%) | 6.61g (10%) |
| Saturated Fat (%DV) | 1.217g (6%) | 1.899g (9%) | 1.248g (6%) |
| Cholesterol (%DV) | 0mg (0%) | 0mg (0%) | 0mg (0%) |
| Carbs (%DV) | 66.3g (22%) | 103.4g (34%) | 62.2g (21%) |
| Fiber (%DV) | 10.6g (42%) | 16.5g (66%) | 14.5g (58%) |
| Net-Carbs | 55.7g | 86.9g | 47.7g |
| Sugar | ~g | ~g | 1.4g |
| Protein | 16.9g (34%) | 26.3g (53%) | 16.3g (33%) |
| Vitamins | |||
| Vitamin A (%DV) | 0IU (0%) | 0IU (0%) | 0IU (0%) |
| Retinol Equiv. | 0μg | 0μg | 0μg |
| Retinol | 0μg | 0μg | 0μg |
| Alpha-Carotene | ~μg | ~μg | 0μg |
| Beta-Carotene | ~μg | ~μg | 0μg |
| Beta-cryptoxanthin | ~μg | ~μg | 0μg |
| Vitamin B1 (%DV) Thiamin | 0.763mg (51%) | 1.19mg (79%) | 1.1mg (73%) |
| Vitamin B2 (%DV) Riboflavin | 0.139mg (8%) | 0.217mg (13%) | 0.207mg (12%) |
| Vitamin B3 (%DV) Niacin | 0.961mg (5%) | 1.499mg (7%) | 0.878mg (4%) |
| Vitamin B5 (%DV) Pantothenic Acid | 1.349mg (13%) | 2.104mg (21%) | 1.404mg (14%) |
| Vitamin B6 (%DV) | 0.119mg (6%) | 0.186mg (9%) | 0.155mg (8%) |
| Vitamin B9 (%DV) Folate | 56μg (14%) | 87.36μg (22%) | 48.88μg (12%) |
| Folic Acid | μg | μg | μg |
| Food Folate | 56μg | 87.36μg | 48.88μg |
| Dietary Folate Equivalents | 56μg | 87.36μg | 48.88μg |
| Vitamin B12 (%DV) Cobalamin | 0μg (0%) | 0μg (0%) | 0μg (0%) |
| Vitamin C (%DV) | 0mg (0%) | 0mg (0%) | 0mg (0%) |
| Vitamin D (%DV) | 0IU 0μg (0%) | 0IU 0μg (0%) | 0IU 0μg (0%) |
| Vitamin D2 (%DV) Ergocalciferol | ~IU ~μg | ~IU ~μg | ~IU ~μg |
| Vitamin D3 (%DV) Cholecalciferol | ~IU ~μg | ~IU ~μg | ~IU ~μg |
| Vitamin E (%DV) | ~mg (0%) | ~mg (0%) | 0.95mg (5%) |
| Vitamin K (%DV) | ~μg (0%) | ~μg (0%) | 3.01μg (4%) |
| K1 - Dihydrophyllo-quinone | ~μg | ~μg | ~μg |
| K2 - Menaquinone-4 | ~μg | ~μg | ~μg |
| Choline (% Adequate Intake) | ~mg (0%) | ~mg (0%) | 30.27mg (6%) |
| Lycopene | ~μg | ~μg | 0μg |
| Lutein + Zeaxanthin | ~μg | ~μg | 169.2μg |
| Minerals | |||
| Calcium (%DV) | 54mg (5%) | 84.24mg (8%) | 54.52mg (5%) |
| Copper (%DV) | 0.626mg (31%) | 0.977mg (49%) | 0.379mg (19%) |
| Iron (%DV) | 4.72mg (26%) | 7.36mg (41%) | 5.09mg (28%) |
| Potassium (%DV) | 429mg (12%) | 669.24mg (19%) | 532.04mg (15%) |
| Phosphorus (%DV) | 523mg (52%) | 815.88mg (82%) | 689.96mg (69%) |
| Magnesium (%DV) | 177mg (44%) | 276.12mg (69%) | 220.9mg (55%) |
| Manganese (%DV) | 4.916mg (246%) | 7.669mg (383%) | 5.292mg (265%) |
| Sodium (%DV) | 2mg (0%) | 3mg (0%) | 4mg (0%) |
| Selenium (%DV) | ~μg (0%) | ~μg (0%) | 42.49μg (61%) |
| Zinc (%DV) | 3.97mg (26%) | 6.19mg (41%) | 2.92mg (19%) |
| Carbs and Sugars | |||
| Starch | ~g | ~g | ~g |
| Sucrose | ~g | ~g | ~g |
| Glucose | ~g | ~g | ~g |
| Fructose | ~g | ~g | ~g |
| Lactose | ~g | ~g | ~g |
| Maltose | ~g | ~g | ~g |
| Galactose | ~g | ~g | ~g |
| Fatty Acids | |||
| Omega 3 to Omega 6 Ratio | 0.05 | 0.05 | 0.05 |
| Omega 6 to Omega 3 Ratio | 21.84 | 21.84 | 21.86 |
| Total Omega 3s | 111mg | 173mg | 114mg |
| 18D3 Linolenic | 111mg | 173mg | 114mg |
| 18D3CN3 Alpha Linolenic(ALA) | ~mg | ~mg | ~mg |
| 18D4 Stearidonic (SDA) | mg | mg | 0mg |
| 20D3N3 Eicosatrienoic | ~mg | ~mg | ~mg |
| 20D5 Eicosapent-aenoic (EPA) | ~mg | ~mg | 0mg |
| 22D5 Docosapent-aenoic (DPA) | ~mg | ~mg | 0mg |
| 22D6 Docosahex-aenoic (DHA) | ~mg | ~mg | 0mg |
| Total Omega 6s | 2424mg | 3781mg | 2486mg |
| 18D2 | 2424mg | 3781mg | 2486mg |
| 18D2CN6 Linoleic (LA) | ~mg | ~mg | ~mg |
| 18D2CLA Conjugated Linoleic (CLA) | ~mg | ~mg | ~mg |
| 18D3CN6 Gamma-linolenic (GLA) | ~mg | ~mg | ~mg |
| 20D2CN6 Eicosadienoic | ~mg | ~mg | ~mg |
| 20D3N6 Di-homo-gamma-linolenic (DGLA) | ~mg | ~mg | ~mg |
| 20D4N6 Arachidonic (AA) | ~mg | ~mg | ~mg |
| 22D4 Adrenic (AA) | ~mg | ~mg | ~mg |
| Essential Amino Acids | |||
| Histidine (%RDI) | 405mg (58%) | 632mg (90%) | 385mg (55%) |
| Isoleucine (%RDI) | 694mg (50%) | 1083mg (77%) | 628mg (45%) |
| Leucine (%RDI) | 1284mg (47%) | 2003mg (73%) | 1292mg (47%) |
| Lysine (%RDI) | 701mg (33%) | 1094mg (52%) | 714mg (34%) |
| Methionine (%RDI) | 312mg (43%) | 487mg (67%) | 315mg (43%) |
| Phenylalanine (%RDI) | 895mg (102%) | 1396mg (160%) | 854mg (98%) |
| Threonine (%RDI) | 575mg (55%) | 897mg (85%) | 472mg (45%) |
| Tryptophan (%RDI) | 234mg (84%) | 365mg (130%) | 315mg (113%) |
| Valine (%RDI) | 937mg (51%) | 1462mg (80%) | 906mg (50%) |
| More Amino Acids | |||
| Arginine | 1192mg | 1860mg | 1202mg |
| Alanine | 881mg | 1374mg | 820mg |
| Aspartic Acid | mg | mg | mg |
| Cystine (%RDI) | 408mg (142%) | 636mg (222%) | 541mg (189%) |
| Glutamic Acid | mg | mg | mg |
| Glycine | 841mg | 1312mg | 890mg |
| Proline | 934mg | 1457mg | 923mg |
| Serine | 750mg | 1170mg | 837mg |
| Tyrosine (%RDI) | 573mg (65%) | 894mg (102%) | 628mg (72%) |
| Hydroxy-proline | ~mg | ~mg | ~mg |
| Other | |||
| Ash | 1.72g | 2.68g | 2.72g |
| Water | 8.22g | 12.82g | 6.16g |
| Alcohol | 0g | 0g | 0g |
| Caffeine | ~mg | ~mg | 0mg |
| Theobromine | ~mg | ~mg | 0mg |
| Fluoride | ~μg | ~μg | ~μg |
| Stats | |||
| Percent of Daily Calorie Target | 19.45% | 30.35% | 11.55% |
| Percent Water | 8.2% | 12.8% | 6.2% |
| Protein to Carb Ratio (g/g) | 0.25 | 0.25 | 0.26 |
Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.
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