Nutrition facts: oat
| Nutrients (units) / 100 g |
Grain | Cooked regular cereals* | Flour** |
|---|---|---|---|
| Energy (kcal) | 389 | 71 | 404 |
| Water (g) | 8,22 | 83,61 | 8,55 |
| Protein (g) | 16,89 | 2,54 | 14,66 |
| Lysine (g) | 0,701 | 0,135 | |
| Cystine (g) | 0,408 | 0,097 | |
| Methionine (g) | 0,312 | 0,046 | |
| Fats (g) | 6,9 | 1,52 | 9,12 |
| Monounsaturates (g) | 2,178 | 0,435 | 2,866 |
| Oleic acid (g) | 2,165 | 0,422 | 2,852 |
| Polyunsaturates (g) | 2,535 | 0,559 | 3,329 |
| Linoleic acid (g) | 2,424 | 0,541 | 3,185 |
| Alpha-linolenic acid (g) | 0,111 | 0,018 | 0,145 |
| Saturates (g) | 1,217 | 0,31 | 1,607 |
| Trans fats (g) | 0,001 | ||
| Carbohydrates (g) | 66,27 | 12 | 65,7 |
| Sugars (g) | 0,27 | 0,8 | |
| Fructose (g) | 0 | 0 | |
| Glucose (g) | 0 | 0,1 | |
| Maltose (g) | 0 | ||
| Sucrose (g) | 0,25 | 0,5 | |
| Fibre (g) | 10,6 | 1,7 | 6,5 |
| Alcohol (g) | 0 | 0 | 0 |
| Phytosterols (mg) | |||
| Potassium, K (mg) | 429 | 70 | 371 |
| Sodium, Na (mg) | 2 | 4 | 19 |
| Calcium, Ca (mg) | 54 | 9 | 55 |
| Phosphorus, P (mg) | 523 | 77 | 452 |
| Magnesium, Mg (mg) | 177 | 27 | 144 |
| Iron, Fe (mg) | 4,72 | 0,9 | 4 |
| Zinc, Zn (mg) | 3,97 | 1 | 3,2 |
| Copper, Cu (mg) | 0,626 | 0,074 | 0,437 |
| Manganese, Mn (mg) | 4,916 | 0,58 | 4,019 |
| Selenium, Se (µg) | 5,4 | 34 | |
| Vitamin A, RAE (µg) | 0 | 0 | 0 |
| Thiamin (mg) | 0,763 | 0,076 | 0,692 |
| Riboflavin (mg) | 0,139 | 0,016 | 0,125 |
| Niacin (mg) | 0,961 | 0,225 | 1,474 |
| Pantothenic acid (mg) | 1,349 | 0,311 | 0,201 |
| Vitamin B-6 (mg) | 0,119 | 0,005 | 0,125 |
| Folate, DFE (µg) | 56 | 6 | 32 |
| Vitamin C (mg) | 0 | 0 | 0 |
| Vitamin E (mg) | 0,08 | 0,7 | |
| Vitamin K1 (µg) | 0,3 | 3,2 |
*Cooked regular cereals: boiling or microwaving without salt
**Flour: partially debranned
Source: USDA nutrient database (January 2013)