Nutrition Facts Comparison

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

Food Number#1#2#3
Serving Size (Grams)100g156g94g
Macronutrients
Calories389607231
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-Carbs55.7g86.9g47.7g
Sugar~g~g1.4g
Protein16.9g26.3g16.3g
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
0.763mg
(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 Acid0μg0μg0μg
Food Folate56μg87.36μg48.88μg
Dietary Folate Equivalents56μg87.36μg48.88μg
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)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 Ratio0.050.050.05
Omega 6 to Omega 3 Ratio21.8421.8421.86
Total Omega 3s111mg173mg114mg
18D3 Linolenic111mg173mg114mg
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 6s2424mg3781mg2486mg
18D22424mg3781mg2486mg
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
Arginine1192mg1860mg1202mg
Alanine881mg1374mg820mg
Aspartic Acid1448mg2259mg1481mg
Cystine
(%RDI)
408mg
(142%)
636mg
(222%)
541mg
(189%)
Glutamic Acid3712mg5791mg3523mg
Glycine841mg1312mg890mg
Proline934mg1457mg923mg
Serine750mg1170mg837mg
Tyrosine
(%RDI)
573mg
(65%)
894mg
(102%)
628mg
(72%)
Hydroxyproline~mg~mg~mg
Other
Ash1.72g2.68g2.72g
Water8.22g12.82g6.16g
Alcohol0g0g0g
Caffeine~mg~mg0mg
Theobromine~mg~mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
19.45%30.35%11.55%
Percent Water8.2%12.8%6.2%
Protein to Carb Ratio (g/g)0.250.250.26
* 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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