Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

#1 - Oat bran raw
100 grams (100g)

#2 - Oat bran raw
1 cup (94g)

#3 - Oats
1 cup (156g)

Food Number#1#2#3
Serving Size (Grams)100g94g156g
Macronutrients
Calories246231607
Fat (%DV)7.03g
(11%)
6.61g
(10%)
10.76g
(17%)
Saturated Fat (%DV)1.328g
(7%)
1.248g
(6%)
1.899g
(9%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)66.2g
(22%)
62.2g
(21%)
103.4g
(34%)
Fiber (%DV)15.4g
(62%)
14.5g
(58%)
16.5g
(66%)
Net-Carbs50.8g47.7g86.9g
Sugar1.5g1.4g~g
Protein17.3g
(35%)
16.3g
(33%)
26.3g
(53%)
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
0IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg~μg
Beta-Carotene0μg0μg~μg
Beta-cryptoxanthin0μg0μg~μg
Vitamin B1 (%DV)
Thiamin
1.17mg
(78%)
1.1mg
(73%)
1.19mg
(79%)
Vitamin B2 (%DV)
Riboflavin
0.22mg
(13%)
0.207mg
(12%)
0.217mg
(13%)
Vitamin B3 (%DV)
Niacin
0.934mg
(5%)
0.878mg
(4%)
1.499mg
(7%)
Vitamin B5 (%DV)
Pantothenic Acid
1.494mg
(15%)
1.404mg
(14%)
2.104mg
(21%)
Vitamin B6 (%DV)0.165mg
(8%)
0.155mg
(8%)
0.186mg
(9%)
Vitamin B9 (%DV)
Folate
52μg
(13%)
48.88μg
(12%)
87.36μg
(22%)
Folic Acid0μg0μg0μg
Food Folate52μg48.88μg87.36μg
Dietary Folate Equivalents52μg48.88μg87.36μg
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)1.01mg
(5%)
0.95mg
(5%)
~mg
(0%)
Vitamin K (%DV)3.2μg
(4%)
3.01μg
(4%)
~μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
32.2mg
(6%)
30.27mg
(6%)
~mg
(0%)
Lycopene0μg0μg~μg
Lutein + Zeaxanthin180μg169.2μg~μg
Minerals
Calcium (%DV)58mg
(6%)
54.52mg
(5%)
84.24mg
(8%)
Copper (%DV)0.403mg
(20%)
0.379mg
(19%)
0.977mg
(49%)
Iron (%DV)5.41mg
(30%)
5.09mg
(28%)
7.36mg
(41%)
Potassium (%DV)566mg
(16%)
532.04mg
(15%)
669.24mg
(19%)
Phosphorus (%DV)734mg
(73%)
689.96mg
(69%)
815.88mg
(82%)
Magnesium (%DV)235mg
(59%)
220.9mg
(55%)
276.12mg
(69%)
Manganese (%DV)5.63mg
(282%)
5.292mg
(265%)
7.669mg
(383%)
Sodium (%DV)4mg
(0%)
4mg
(0%)
3mg
(0%)
Selenium (%DV)45.2μg
(65%)
42.49μg
(61%)
~μg
(0%)
Zinc (%DV)3.11mg
(21%)
2.92mg
(19%)
6.19mg
(41%)
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 Ratio0.050.050.05
Omega 6 to Omega 3 Ratio21.8621.8621.84
Total Omega 3s121mg114mg173mg
18D3 Linolenic121mg114mg173mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg~mg
22D5 Docosapent-aenoic (DPA)0mg0mg~mg
22D6 Docosahex-aenoic (DHA)0mg0mg~mg
Total Omega 6s2645mg2486mg3781mg
18D22645mg2486mg3781mg
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)
410mg
(59%)
385mg
(55%)
632mg
(90%)
Isoleucine
(%RDI)
668mg
(48%)
628mg
(45%)
1083mg
(77%)
Leucine
(%RDI)
1374mg
(50%)
1292mg
(47%)
2003mg
(73%)
Lysine
(%RDI)
760mg
(36%)
714mg
(34%)
1094mg
(52%)
Methionine
(%RDI)
335mg
(46%)
315mg
(43%)
487mg
(67%)
Phenylalanine
(%RDI)
908mg
(104%)
854mg
(98%)
1396mg
(160%)
Threonine
(%RDI)
502mg
(48%)
472mg
(45%)
897mg
(85%)
Tryptophan
(%RDI)
335mg
(120%)
315mg
(113%)
365mg
(130%)
Valine
(%RDI)
964mg
(53%)
906mg
(50%)
1462mg
(80%)
More Amino Acids
Arginine1279mg1202mg1860mg
Alanine872mg820mg1374mg
Aspartic Acid1576mg1481mg2259mg
Cystine
(%RDI)
576mg
(201%)
541mg
(189%)
636mg
(222%)
Glutamic Acid3748mg3523mg5791mg
Glycine947mg890mg1312mg
Proline982mg923mg1457mg
Serine890mg837mg1170mg
Tyrosine
(%RDI)
668mg
(76%)
628mg
(72%)
894mg
(102%)
Hydroxy-proline~mg~mg~mg
Other
Ash2.89g2.72g2.68g
Water6.55g6.16g12.82g
Alcohol0g0g0g
Caffeine0mg0mg~mg
Theobromine0mg0mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
12.3%11.55%30.35%
Percent Water6.6%6.2%12.8%
Protein to Carb Ratio (g/g)0.260.260.25

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.