Nutrition Facts Comparison

Food #1: Oat bran cooked
Serving Size: 100 grams
Food #2: Oat bran cooked
Serving Size: 1 cup
Food #3: Oat bran raw
Serving Size: 1 cup

Food Number#1#2#3
Serving Size (Grams)100g219g94g
Macronutrients
Calories4088231
Fat (%DV)0.86g
(1%)
1.88g
(3%)
6.61g
(10%)
Saturated Fat (%DV)0.163g
(1%)
0.357g
(2%)
1.248g
(6%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)11.4g
(4%)
25.1g
(8%)
62.2g
(21%)
Fiber (%DV)2.6g
(10%)
5.7g
(23%)
14.5g
(58%)
Net-Carbs8.8g19.4g47.7g
Sugar~g~g1.4g
Protein3.2g7g16.3g
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
0IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene~μg~μg0μg
Beta-Carotene~μg~μg0μg
Beta-cryptoxanthin~μg~μg0μg
Vitamin B1 (%DV)
Thiamin
0.16mg
(11%)
0.35mg
(23%)
1.1mg
(73%)
Vitamin B2 (%DV)
Riboflavin
0.034mg
(2%)
0.074mg
(4%)
0.207mg
(12%)
Vitamin B3 (%DV)
Niacin
0.144mg
(1%)
0.315mg
(2%)
0.878mg
(4%)
Vitamin B5 (%DV)
Pantothenic Acid
0.217mg
(2%)
0.475mg
(5%)
1.404mg
(14%)
Vitamin B6 (%DV)0.025mg
(1%)
0.055mg
(3%)
0.155mg
(8%)
Vitamin B9 (%DV)
Folate
6μg
(2%)
13.14μg
(3%)
48.88μg
(12%)
Folic Acid0μg0μg0μg
Food Folate6μg13.14μg48.88μg
Dietary Folate Equivalents6μg13.14μg48.88μg
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 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
30.27mg
(6%)
Lycopene~μg~μg0μg
Lutein+Zeaxanthin~μg~μg169.2μg
Minerals
Calcium (%DV)10mg
(1%)
21.9mg
(2%)
54.52mg
(5%)
Copper (%DV)0.066mg
(3%)
0.145mg
(7%)
0.379mg
(19%)
Iron (%DV)0.88mg
(5%)
1.93mg
(11%)
5.09mg
(28%)
Potassium (%DV)92mg
(3%)
201.48mg
(6%)
532.04mg
(15%)
Phosphorus (%DV)119mg
(12%)
260.61mg
(26%)
689.96mg
(69%)
Magnesium (%DV)40mg
(10%)
87.6mg
(22%)
220.9mg
(55%)
Manganese (%DV)0.964mg
(48%)
2.111mg
(106%)
5.292mg
(265%)
Sodium (%DV)1mg
(0%)
2mg
(0%)
4mg
(0%)
Selenium (%DV)7.7μg
(11%)
16.86μg
(24%)
42.49μg
(61%)
Zinc (%DV)0.53mg
(4%)
1.16mg
(8%)
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 Ratio0.050.050.05
Omega 6 to Omega 3 Ratio21.621.621.86
Total Omega 3s15mg33mg114mg
18D3 Linolenic15mg33mg114mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)~mg~mg0mg
22D5 Docosapentaenoic(DPA)~mg~mg0mg
22D6 Docosahexaenoic(DHA)~mg~mg0mg
Total Omega 6s324mg710mg2486mg
18D2324mg710mg2486mg
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
Tryptophan
(%RDI)
57mg
(20%)
125mg
(45%)
315mg
(113%)
Histidine
(%RDI)
70mg
(10%)
153mg
(22%)
385mg
(55%)
Threonine
(%RDI)
86mg
(8%)
188mg
(18%)
472mg
(45%)
Isoleucine
(%RDI)
114mg
(8%)
250mg
(18%)
628mg
(45%)
Leucine
(%RDI)
235mg
(9%)
515mg
(19%)
1292mg
(47%)
Lysine
(%RDI)
130mg
(6%)
285mg
(14%)
714mg
(34%)
Methionine
(%RDI)
57mg
(8%)
125mg
(17%)
315mg
(43%)
Cystine
(%RDI)
99mg
(34%)
217mg
(76%)
541mg
(189%)
Phenylalanine
(%RDI)
155mg
(18%)
339mg
(39%)
854mg
(98%)
Tyrosine
(%RDI)
114mg
(13%)
250mg
(29%)
628mg
(72%)
Valine
(%RDI)
165mg
(9%)
361mg
(20%)
906mg
(50%)
More Amino Acids
Arginine219mg480mg1202mg
Alanine149mg326mg820mg
Aspartic Acid270mg591mg1481mg
Glutamic Acid642mg1406mg3523mg
Glycine162mg355mg890mg
Proline168mg368mg923mg
Serine152mg333mg837mg
Hydroxyproline~mg~mg~mg
Other
Ash0.49g1.07g2.72g
Water84g183.96g6.16g
Alcohol~g~g0g
Caffeine~mg~mg0mg
Theobromine~mg~mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2%4.4%11.55%
Percent Water84%184%6.2%
Protein to Carb Ratio (g/g)0.280.280.26
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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